A friendly schedule includes doing the great five complex exercises three times a week, with a well-deserved day off in between (think Monday, Wednesday, and Friday). By doing this, you’ll get stronger and build more muscle. Accept this one-of-a-kind method of exercise that promises a unique path to more strength and toned muscles. Read More..
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Use the squat, deadlift, bench press, overhead press, and pull-up to their full ability by using this expert-recommended workout plan. When you add a planned workout to your weekly routine, you set yourself up for overall strength growth. Our dedication to a tone-friendly experience makes sure that each lesson isn’t just a habit but a fun way to discover what your body can do.
Let’s try something new for fitness and see what happens when you do these five combination movements three times a week. It’s more than just a workout; it’s a fun and active way to get stronger and more robust.
Can I perform the “Big 5” exercises Monday, Wednesday, and Friday?
Yes, however, you should try to vary the loads that you use. The majority of people’s recovery systems will be irreparably damaged if they do hard sets three times per week.
There are some lifters who do the same workout five to six times each week. Even twelve of them! Squats with a barbell may be performed six days a week, in the morning and in the evening.
In the event that you are asking this question, there is a strong likelihood that you have not trained up to that level and that you need further rest duration.
Therefore, the most typical approach to doing this would be to:
Medium weight, medium repetitions on Monday
Wednesday: high repetitions with a low weight
Friday: low repetitions with big weights
Because of this, you will have the opportunity to recuperate on Friday, Saturday, and Sunday. Your light day will assist you in preventing yourself from overworking yourself, which will ensure that you are prepared for Friday as well.
Do you know what compound exercises are?
To put it simply, complex workouts work more than one big muscle group at the same time. People think they are one of the fastest ways to get stronger at the gym.
In fact, some studies show that complex workouts are the best way to gain muscle bulk and power the fastest (2). When you do isolation workouts, you usually only work out one joint at a time.
Compound workouts, on the other hand, use more than one joint and more than one major muscle group when you use loose weights. How has it worked? As a result, they use more muscles, which makes the nervous system work harder and gives the body a bigger push to grow.
On the other hand, complex workouts are good for more than just building muscle and power. Why else should you add complex exercises to your routine? Here are five more reasons. Read More..
Why compound exercises are good for you
A combination workout plan can help your health in more ways than you might think.
How to do it:
Getting better coordination between muscles
Intermuscular cooperation is how and when different muscles around a joint work together. For example, your gluteal complex, which includes the gluteus maximus, mediums, and minims, controls how your hip moves.
If you want to make your muscles work better together, do workouts that move your hips in all three directions, like lunges, squats, and steps. On the other hand, this makes it easier to control force (1).
Helpful for time during 5 compound exercises, 3 times a week
This is likely one of the best things about complex workouts so far. An easy answer is that when you do more complex movements, you spend less time working out.
In other words, this might help you reach your health goals if you have a lot going on. Read More..
Give Cardiovascular Training Advantages
It is the goal of cardiovascular workouts to make your heart work better as a pump. Now, the “traditional” way to do this is to do things that work a lot of muscles, like riding, running, and others.
But doing knee extensions or arm curls while sitting in a leg-extension machine only works a few muscles. Because of this, these routines are better for working on single power (1).
Check out Easy Workouts to Lose Weight: 11 Routines That Will Help You Reach Your Goals as well.
If you want to work out a lot of muscles, you can do complex movements like medicine ball chops, burpees, squats, and shoulder pushes. This makes it harder for your heart to pump blood to your muscles, which fuels them and makes them work.
Allows for dynamic flexibility
Static stretching is the first thing that comes to mind when you hear the word “flexibility.”
In fact, keeping muscles stretched out is often a good way to ease muscle tightness (think of yoga poses). On the other hand, your brain activity will slow down, which is not a good thing to do before doing something active (1).
People think of exercises that use a full range of motion as a type of dynamic stretching. In other words, they move your muscles through a range, which makes the tissue around them longer.
The muscles on the other side of your joint get longer to help the muscles on the other side contract. As you do more reps, the contractions and activity of your muscles raise your body temperature while stopping your movement. This makes the length better and lowers the strain.
Makes movement more efficient
Have you ever thought about how your athletes look like robots? Why is this? Because when you train one muscle group at a time, you don’t teach other muscle groups how to organise how fast they contract and fire.
Compound workouts that work out big groups of muscles teach your muscles how to work together to fire their motor units. Because of this, the timing of muscle movements works better (1).
Adding complex exercises to your routine can help you move better and keep your balance better in different situations. So, this will make your quality of life better in general.
The most effective three-day compound workout plan
You’ve come to the right place if you want to get stronger and gain muscle growth. Every time you work out, this 3-day blend will work on both your upper and lower body.
The pattern
By following a 3-day complex workout plan for strength and mass growth, your week will look like this: Full Details..
Monday is back, chest, and triceps day.
Tuesday: Take it easy or do some light exercise.
Wednesday is arms, chest, and back day.
Thursday: Take it easy or do some light exercise.
Shoulders and legs on Friday
Saturday: Take it easy or do some light exercise.
Sunday: Take it easy.
It’s important to remember that you should only do light exercise for 30 to 40 minutes, based on how well you can recover. You should also give yourself one to three minutes to rest between sets.
Day 1: Muscles in the chest, triceps, and back
Pull-ups: 4 sets of 5 reps, 7 reps, 9 reps, and 5 reps.
Four sets of 12 reps, 10 reps, 8 reps, and 6 reps on the barbell bench press.
Stand-up heavy overhead press: 4 sets of 12 reps, 10 reps, 8 reps, and 6 reps
Face pulls: 12 reps, 10 reps, 8 reps, and 6 reps in 4 sets.
Chin-ups: Do two sets of 12 to 15 reps each.
Days 2 and 3: Chest, Back, and Straps
For deadlifts, do 4 sets of 5 reps.
5 sets of 11 reps, 9 reps, 7 reps, and 5 reps a side.
Four sets of 12 reps, 10 reps, 8 reps, and 6 reps for the inclined DB bench press.
Four sets of 12 reps, 10 reps, 8 reps, and 6 reps on the dumbbell row.
To do a plank, stay in that position for about 60 seconds.
Four sets of four reps each for four sets of six reps each.
Days 3 and 4: Shoulders and legs
Crank the barbell while standing: 3 sets of 8 reps each.
Three sets of 10 to 12 lunges each
Three sets of eight to ten squats each.
Lateral pushes while sitting: 3 sets of 10 to 12 reps each
Four sets of 12 reps, 10 reps, 8 reps, and 6 reps on the barbell drag curl.
Drop bench press: 4 sets of 12 reps, 10 reps, 8 reps, and 6 reps.
What to eat during a three-day workout plan
On Monday
Three scrambled eggs, three strips of cooked lean smoked bacon, one slice of whole-meal toast with a little butter, and a big bunch of spinach for breakfast.
Snack: 30 g of whey protein powder in a protein shake with a small banana
Three rice cakes with salt and vinegar, a tuna mayonnaise sandwich, and an orange for lunch.
25 grammes of Brazzil nuts
Dinner: 200 g of lightly buttered new potatoes with grilled paprika chicken and veggies.
With a small slice of frozen banana and 30 grammes of whey protein powder mixed together, this is a healthy snack.
Twenty-five hundred calories 242 g of protein and 197 g of carbs Fat: 86 g
Today is Tuesday
Breakfast: a cheese, mushroom, and onion omelette with a piece of whole-meal toast that has been lightly toasted.
Snack: an apple and 30 grammes of peanut butter
For lunch, I had a BLT sandwich with three strips of lean smoked bacon, two slices of whole-meal bread, sliced tomatoes, and an orange.
50 grammes of beef jerky for snacking
Salmon and veggies on the grill for dinner
Snack: 30 grammes of whey protein powder mixed with 150 grammes of low-fat Greek yoghurt and 100 grammes of frozen berries
Number of calories: 2345 167 g of protein, 187 g of carbs Fat: 103 g
Today, Wednesday
For breakfast, there is a cheese and ham omelette with tomatoes, spinach, and a slice of lightly warmed toast.
Breakfast: 30 grammes of whey powder mixed with 200 millilitres of skim milk, served with a small banana.
Salad with salmon and avocado for lunch
Snack: 25 grammes of nuts
A plate of honey and mustard chicken for dinner
For a snack, mix 30 grammes of whey protein powder with 150 grammes of low-fat Greek yoghurt and a handful of frozen grapes.
About 2,515 calories 223 grammes of protein and 194 grammes of carbs Fat: 92 g
This Thursday
Three scrambled eggs with 70 grammes of smoked salmon, a handful of cherry tomatoes, sliced red pepper, a big handful of spinach, and 25 grammes of Brazil nuts for breakfast.
One small banana and 30 grammes of whey protein powder are mixed together in a protein shake for a snack.
Sandwich with 200 grammes of chicken, tomato, and avocado on whole-grain bread for lunch, along with three salt-and-vinegar rice cakes
50 grammes of beef jerky for snacking
The dinner was big turkey burgers.
Snack: 30 grammes of whey protein powder mixed with 100 grammes of low-fat Greek yoghurt and a small frozen banana slice.
Number of calories: 2482, 238 g of protein 142 grammes of carbs Fat: 109 g
This Friday
For breakfast, three soft-boiled eggs, whole-meal toast with a little butter, and a handful of nuts.
Snack: one apple and 30 grammes of peanut butter
Nicoise salad with tuna for lunch
25 grammes of cashew nuts
Power prawn curry for dinner
Snack: 50 grammes of dark chocolate
Total calories: 2364 181 g of protein 203 grammes of carbs Fat: 92 g
Today, Saturday
To start the day, I had four cooked eggs with a half-mashed avocado on whole-meal toast and a handful of cherry tomatoes on the side.
Snack: Make a smoothie with 100 g of frozen berries, 1 carrot, ½ tsp of ginger, 10 g of clear honey, and 100 ml of water. Blend 1 apple.
Tuna melts on two whole-grain slices of bread for lunch.
Snack: 30 grammes of whey protein powder mixed with 150 grammes of low-fat Greek yoghurt and a handful of frozen grapes
Dinner is a pot of pork stew with veggies and 100 grammes of potatoes.
Snack: One small bag of salty popcorn
Number of calories: 2454 230 grammes of protein, 161 grammes of carbs Fat: 99 g
This Sunday
For breakfast on Sunday, I had a chia seed power pot with 25 grammes of Brazil nuts.
Snack: 1 apple and 30 grammes of peanut butter
Lunch is 250 grammes of roasted beef, 200 grammes of roasted potatoes, cabbage, and green beans, all with gravy.
Snack: 20 grammes of cheddar cheese with a bunch of grapes
Dinner: a roasted beef sandwich
Snack: 30 grammes of whey protein powder mixed with 150 grammes of low-fat Greek yoghurt and 10 grammes of frozen berries
2.39 g of calories 197 g of protein 172 grammes of carbs Fat: 103 g
FAQS
Can I do compound exercises three times a week?
As a healthy adult, you should be able to do the following routines two to three times a week without any problems: Every day, work out more than one group of muscles. It’s best to let your muscles rest for at least 48 hours after power training.
Are five compound exercises enough?
Without a doubt. Lie down, lift weights, do the bench press and the overhead press, and then pick the fifth one. I’ve been working out like this for about a year and a half now. I focus on these four basic complex workouts or some variation of them, and I keep adding weight.
Is 5×5 three times a week enough?
This way of training is meant to give your muscles a lot of stress three times a week, followed by enough rest to help them grow and heal. People who want to get stronger have liked it the most because it has you train at 70 to 80 percent of your one-rep max (1RM) on big lifts, which is a great range for growing strength.