Is it heavy weights that build muscle? Or do they just make you lift stronger? Should you do more rounds with lighter weights? Or fewer reps but aim for maximum effort? These are the questions that our team gets asked all the time, and the truth is, people are getting incredible results whether they go lighter for maximum reps, or go for maximum weight on lighter reps.
Honestly, we’re still fully learning what exactly is the best method for muscle growth. Especially as all our individual genetics, metabolism and muscle makeup can vary hugely.
What about the 5-20 method?
However, we can confirm that the ‘5-20’ method storms through the confusion and incorporates the best of both worlds of thought. With a spread of rep ranges, kicking off with a vein-popping heavy lift, moving your way up from five reps to a 20-rep crescendo.
Intrigued? This 5-20 circuit targets your shoulders, chest, and triceps – a group of muscles that work together in perfect synergy. And this circuit hits them from all angles with a range of reps and sets.
Warm up to start, and then work your way through five rounds of the circuit below. Make sure you keep your form tight and choose your weights carefully – especially on the high rep sets. In between each movement, rest just enough to catch your breath. And then rest for 2-3 minutes between each set to recover, reset, and go again!
Standing Barbell Press
Start by holding a barbell across the top of your chest. Take a breath and engage your core. Next, press the bar overhead, squeeze your glutes to keep your back from extending and lock the weight overhead. Finally, lower whilst maintaining control of your shoulders.
Also Read: Hypertrophy training: How to optimize your training and supersize your gains
Repeat five times.
Dips
Start by jumping up on two parallel bars with your palms facing inward and straight arms. You could use two boxes or the backs of two sturdy chairs if you’re at home. Slowly lower yourself down until your elbows are at right angles, ensuring they don’t flare outward. Drive yourself back up to the top.
Repeat ten times.
Push-ups
Begin in a plank position, ensure your core is tight and your hands stacked below your shoulders, and bend your elbows to lower your chest to the floor. Keep your elbows close to your body before pushing back up explosively.
Repeat 15 times.
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Tricep Extensions
Start by lying flat on a bench or on the floor with a barbell locked out above your chest. Bend at the elbows, slowly lowering the bar towards your forehead, and keep your upper arms locked and perpendicular to the bench.
Lower until you’re just short of the bar touching your head, and press back up explosively.
Also Read: Strengthen your back & core with these move
Repeat 20 times.
It’s time to get brutal
Ready to enhance your chest, shoulders, and triceps, making huge gains? Then try the 5-20 circuit and improve your performance in the gym to see results in no time.
It’s time to get brutal to support your weightlifting journey, increase your performance, and boost those gains. Our 100% natural bulking supplements and SARMs are legal, safe, and free of any side effects. And there’s no prescription in sight!
It’s time to get BRUTAL – the right way.
