18 October 2024

The 5x5 Strongman Workout: Pack on 10 lbs of Muscle in 30 Days

Megan

Listen up, skinny boys and aspiring hulks! It's time to ditch those puny dumbbells and embrace your inner beast. The 5x5 Strongman Workout is here to turn you from a twig into a redwood in just 30 days. Get ready to eat, lift, and grow like never before!

Why the 5x5 Strongman Workout Will Make You a Beast

  1. Compound Movements: We're targeting multiple muscle groups at once. Efficiency, baby!

  2. Progressive Overload: You'll be lifting heavier than your ex's emotional baggage.

  3. High Frequency: Hit each exercise 3 times a week. Your muscles won't know what hit 'em.

  4. Optimal Volume: 5 sets of 5 reps. Perfect for strength and size gains.

  5. Simplicity: No fancy machines or complicated routines. Just you, the bar, and gravity.

Before You Start: The Strongman's Checklist

  1. Get Cleared: Check with your doc. We're building muscle, not medical bills.

  2. Gear Up: Invest in some lifting shoes and a belt. Your spine will thank you.

  3. Find a Gym: Preferably one that doesn't kick you out for grunting.

  4. Get a Spotter: Someone to save your neck (literally) and admire your gains.

  5. Stock Up on Protein: Time to befriend your local butcher.

The 5x5 Strongman Workout Plan

Workout A

  1. Squat: 5 sets of 5 reps

    • How to: Bar on shoulders, ass to grass, stand up. Repeat.

    • Pro tip: Imagine you're sitting back into a chair made of lava.

  2. Bench Press: 5 sets of 5 reps

    • How to: Lie down, lower bar to chest, press up. Don't drop it on your face.

    • Pro tip: Squeeze your pecs like you're trying to crack a walnut between them.

  3. Barbell Row: 5 sets of 5 reps

    • How to: Bend over, pull bar to lower chest. Feel your back muscles scream.

    • Pro tip: Imagine you're starting a lawnmower... made of pure iron.

Workout B

  1. Squat: 5 sets of 5 reps

    • Yes, again. Legs are the foundation of your new temple.

  2. Overhead Press: 5 sets of 5 reps

    • How to: Press the bar overhead. Try not to pass out.

    • Pro tip: Push your head through your arms at the top. Like a turtle, but buffer.

  3. Deadlift: 5 sets of 5 reps

    • How to: Bend down, grab bar, stand up. Feel like a god.

    • Pro tip: Keep the bar close. If it's not scraping your shins, you're doing it wrong.

The 30-Day Plan

Week 1-4:

  • Monday: Workout A

  • Wednesday: Workout B

  • Friday: Workout A

Next week, switch it up:

  • Monday: Workout B

  • Wednesday: Workout A

  • Friday: Workout B

Progressive Overload: The Key to Gainz

  1. Start with a weight you can lift for 5x5 with good form.

  2. Add 5 lbs to upper body lifts each workout.

  3. Add 10 lbs to lower body lifts each workout.

  4. If you fail to complete 5x5, deload by 10% and work back up.

  5. Record your lifts. Numbers don't lie, unlike your ex.

Fuel Your Gains: The Strongman Diet

  1. Protein: 1.5-2g per pound of bodyweight. Yes, that's a lot of chicken.

  2. Carbs: 2-3g per pound. Oats, rice, potatoes. No, pizza doesn't count.

  3. Fats: 0.5g per pound. Olive oil, nuts, avocado. Bacon is allowed (in moderation).

  4. Calories: Eat like it's your job. Aim for 500 calories above maintenance.

  5. Hydration: A gallon of water a day keeps the gains fairy happy.

Rest and Recovery: Growing While You Snooze

  1. Sleep: Aim for 8-9 hours. Gains happen in dreamland.

  2. Active Recovery: Light cardio on rest days. Think brisk walk, not marathon.

  3. Stretch: 10-15 minutes post-workout. Flexibility is sexy.

  4. Foam Roll: It hurts so good. Your muscles will thank you.

  5. Epsom Salt Baths: Soak away the pain. Bubbles optional.

Common Mistakes to Avoid

  1. Skipping Legs: Nice try. Squats are non-negotiable.

  2. Ego Lifting: Leave your pride at the door. Form over weight, always.

  3. Neglecting Rest: You grow outside the gym. Rest days are gains days.

  4. Inconsistency: This isn't a sometimes thing. It's a lifestyle, bro.

  5. Ignoring Pain: Sharp pain? Stop. Muscle soreness? Man up.

Track Your Transformation

  1. Take Photos: Front, back, side. Yes, even if it hurts your soul.

  2. Measurements: Chest, waist, arms, legs. Numbers don't lie.

  3. Weigh-In: Once a week, same time, same conditions.

  4. Strength Gains: Keep a log. Watch those numbers climb.

  5. Clothes Fit: Splitting seams? You're doing it right.

Supercharge Your Gains with Bikini Sports

Want to take your strongman journey to the next level? Check out our exclusive "Beast Mode" series on the Bikini Sports website. Our jacked trainers will guide you through intense workouts, share pro tips, and help you optimize your diet for maximum gains. With our HD videos, you'll perfect your form and avoid rookie mistakes.

Remember, in the world of gainz, consistency is key. So load up that bar, embrace the pain, and watch yourself transform from a mere mortal into a Greek god. Now go forth and conquer, you magnificent beast!