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5x5 For Bigger Pecs and a Stronger Bench Press

What is 5x5? 5x5 refers to 5 sets of 5. If you are looking to build muscle, you need to overload the muscle with weight to break the muscle down, cause damage and force growth, but the weight needs to be light enough where you can do enough reps and allow the muscle to become damaged. To build strength, you need to push a weight which is heavy enough that you can do 5-8 reps but not so heavy that you can only do just about 1-3 reps. When you are looking to build strength, the whole point now is to recruit as many motor units as possible so that the body can control the weight that it's either pushing or pulling, this is a fancy way of saying recruit as much potential muscle as possible so that you can lift more weight, ideal for future growth of the muscle. If you are lifting heavy enough, your muscles will begin to shake, and this is a requirement of muscular and neurological growth. Going Too Heavy You need to make sure that the weight you are lifting is the right amount of weight. If the weight is too heavy, you will end up doing most of the work through your shoulders and triceps, which you want to try and avoid. Engaging the Pecs When you lower the bar down you stretch out the pecs, causing more damage to the muscle and allowing the muscle to tear under gravity as it stretches out. Ensure you pause for 1-2 seconds as you chest touches the bar to really engage the pecs, and then slowly push up. When you pause the bar to your chest, you resist the urge to use momentum and elastic energy to push the bar up, so it's all just power. You can do 5 sets of 5 with anything and everything. Bench Press



Overhead Press

Pull Ups

Hip Thrusts


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