5x5 training is a standard protocol that is also an effective way to pack on size and strength. Here are two detailed programs to gain mass!

5x5 training is a standard protocol that has been around for many years. It is also an extremely effective way to pack on size and strength. It was a favorite of legendary bodybuilder Reg Park who just happened to be Arnold's idol. Here is how it works. Pick a training weight and do five sets of five reps. If and when you can complete all sets of five, increase the weight by 5-to-10 pounds and shoot for five sets of five again. Take 3-minute breaks in between each set. Obviously incremental weight increases are not possible with kettlebell training so we have to look at other factors to manipulate. One factor to manipulate is time under tension. When you can do 5x5 with a quick tempo, increase the negative to four seconds and the positive to two seconds. When that becomes easy, try five seconds up, a pause at the bottom and five seconds down. Another factor to manipulate is the breaks between each set. Instead of taking three-minute breaks in between each set, take two-minute breaks. When that becomes easy, decrease the breaks to ninety seconds. When that becomes easy, go to 60 seconds. When you can do 5x5 with 1-minute breaks and slower tempos, I have no doubt you will be ready for some heavier bells. A third variable that can be manipulated are the training exercises. When you can do 5x5 on the standing Military Press, work on 5x5 on the seated press. When you can do double swings easily with 5x5, move up to double snatches. There is always something you can do to make an exercise harder or a training regimen more effective. SAMPLE 5X5 KETTLEBELL PROGRAMS OPTION ONE MONDAY Two-Arm Kettlebell Military Press 5 sets of 5 reps

Alternating Renegade Row

Alternate between exercises until five sets are complete. Rest one minute between sets. Front Squats With Two Kettlebells 5 sets of 5 reps

Double Kettlebell Push Press 5 sets of 5 reps

Same directions as above Double Kettlebell Windmill 2 sets of 5 reps

Wednesday Alternating Floor Press 5 sets of 5 reps

Two-Arm Kettlebell Row 5 sets of 5 reps

Alternate between exercises until five sets are complete. Rest one minute between sets. Front Squats With Two Kettlebells 5 sets of 5 reps

Follow those steps

General, and basic information you should know when venturing into the fitness, weight training, or bodybuilding world! The information written here is for people who are new to weight lifting, bodybuilding, or for people who just want to get into shape, and transform their physique. The information below will give you the basic information you need on how to start, and how to achieve your goals. This is a general outline to get you started in the right direction. You can't climb the corporate ladder without starting somewhere can you? No, and that is the same way with trying to change your physique, health, diet, and mind. You have to start at the bottom, and work your way up to the top. And whenever you don't feel motivated, pick up a fitness magazine, and flip through the pages, and look at the pictures. If wanting to look like people in these magazines won't motivate you, nothing will. Now that we have that out of the way, lets get started, and move on to the good stuff. 1. Get your diet in place. Your Diet, and food intake is very very important. Hey, I can do that, it's easy. Breakfast- bacon, sausage, toaster struddle Snack- hot fries, a can of pop, a snickers Lunch- McDonalds Snack-chips Dinner- Pizza, and a can of pop Dessert- A bowl of ice cream, with choc syrup, and whipped cream. NO NO NO, You can't eat stuff like this unless you want to get FAT. You have to eat healthy foods, which will help you get gains, and not kill you, and clog your arteries. Change the above meal, and make it something like this. If you are looking to bulk up you need to adjust the diet below, by adding a lot more calories. The diet below is for the average person looking to get fit. Not for a person who wants to gain weight, and get big (lean muscle mass). If you are serious about bulking up, and are a body builder, you need between 2500-5000cal a day, depending on your weight. An example might be, if you weigh between 100-140lbs, you would need 2,000-2,800 calories. If you weigh between 150-200lbs, you would need 3,550-4,500 calories a day to bulk up, and gain weight. This is a rough estimate. Breakfast- 5 egg whites, 8oz of water, and half a bagel. Snack- an apple, and 16oz of water Lunch- Turkey sandwich, fruit cup and 16oz of water Snack- 1 scoop of protein Dinner- Chicken breast w/ rice, and steamed veggies 16oz of water Snack- 2 scoops of protein powder Dessert- strawberries, and 14oz of water Now were talking. Foods like this will fuel your body with good carbs, proteins, and a little fat. This isn't everyone's meal, it is just an example. Also make sure you drink 64oz of water through out the day, or more, so you don't get dehydrated. Now, being the health freak that you are now, you should be eating foods like; potatoes, tuna, fish, pasta, salads, eggs, fruit, veggies, chicken, rice, peanut butter, yogurt, cottage cheese. For the drinks, water, and milk, and juices. Not POP, except on occasion. Now that you have both of these in place, that's all; right? Wrong! 2. Next you need to get a lot of sleep. Try to shoot for 7-10hrs if possible. You don't think your muscles grow when you lift do you? No, they grow when you are sleeping, and during non-training days. I can't stress enough sleep, and also make sure you give each group of muscles at least 24hrs to recover, if not 48. If you have a good routine, one or two muscle groups will be worked 3-4 days a week, for 30 minutes to 1 hour, and you won't have to work them again until the next week. One more important note: don't train 7 days a week. You might think more is better, right? Hey the more you eat, the bigger you get, and the more you study, the smarter you get right? But with lifting, more isn't better. It puts too much stress on you muscles, and it doesn't give them any time to grow, and repair themselves. What was mentioned up above is VERY important in trying to develop the growth of new muscles. 4. Using Supplements while you weight train. Everybody needs to understand that supplements are exactly that. They aren't magic pills; they supplement your every day nutrition, and HELP you achieve gains. Taking them by themselves will do you no good if you don't have everything else I mentioned up above in place. I am not going to ramble on about supplements, because you can find great info on this site under the message boards, and some of the articles on the site. Like I mentioned up above. This information is just general information, and basic stuff. It gets much more complicated then this depending on what your goals are, but this will get you pointed in the right direction.

Excercise and Diets for a strong and beauty body

Need only the motivation everything can be changed