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The Best 5 Day Lifting Routine

Last updated: May 30, 2022

Strength training, sometimes known as "lifting", encompasses many exercises that can be done to increase muscle mass, maximize metabolic burn, tone your definition and develop more functional strength. Contrary to belief, this is more of a long-term commitment rather than looking to get results fast. With this being said, even after 6 months of incorporating lifting exercises, you may even be indistinguishable from when you first started.

In this article, we'll go over some of the best exercises that you can add to your 5-day lifting routine, focusing on different muscle groups and equipment. We'll even go over some great bodyweight exercises, as well as the best machine to train the functional strength in your legs.

Chest And Bicep Workout

If you want to bring the gym closer to you and feel that bodyweight and traditional exercises aren't meeting your fitness standards, that FORCE USA leg press and hack squat machine may be the solution to break past stagnation or plateauing. It is ideally designed to target all major muscle groups and movements with its 4 in 1 built-in system, including press, hack squat and calf raises. It also features a lifetime warranty and comes with many accessories, such as band pegs and a stand. 

The chest and biceps are common muscle groups trained to give the appearance of a great physique. Although it can increase functional strength, the most important reason to train these muscle groups together is for posture and mobility, and to make other lifts feel easier. Here are two great workouts that isolate each group:

Chest isolation exercise: If you'd like to target the chest specifically and spot exercise this muscle to bring it up to a more functional level, the best exercise is any variation of the fly. The motion of the fly exercise targets the upper and middle pectoral muscles, with a few other muscle groups being pulled in (mainly to stabilize you during the motion of the workout).

If you're at the gym, you can do cable flys, dumbbell flys, and even machine-assisted flys. To isolate the chest at home you can perform the fly motion using a resistance band and a strong support structure (such as a beam or pole).

Bicep isolation exercise: The biceps are fast-twitch muscles, meaning they are used in activities that cause a sudden burst of energy. This means that the body relies on these muscles for athletic and emergency purposes, making its recovery time shorter than other muscle groups. Because the bicep is a relatively small muscle, it is best to combine them with a compound lift. It should only be isolated if you feel that your biceps are uneven compared to the rest of your body, or are unnaturally weak due to injury or muscle fatigue/hypertrophy.

If you're at the gym, you can isolate the biceps with the curl machine. The motion targets your bicycle primarily and a few other muscles (other than to stabilize. If you're at home, you can perform the traditional "curl" motion with anything; dumbbells, heavy backs, or resistance cables.

Calisthenics Back Exercises

Calisthenics training is a workout regimen and discipline that involves only one's own body weight. It is just as effective, if not more, than using any machine or free weight at a facility or home gym. In fact, most of human history involved using one's own body weight for exercise, by running, jumping, swimming, and doing common household activities such as pushups, crunches, and planks. In fact, you can even perform bodyweight strength training exercises for your back:

Superman: This exercise targets the entire back, shoulders, core, and even the gluteus - all in the comfort of your own home. It will also help correct posture and, over time, may even reduce some chronic back pain issues. Start by lying on the floor, face down. Your legs should be side by side and outstretched, same with your arms, looking like a "flying superman". Lift your arms and legs up and out, while remembering to keep your neck down. You should feel most of your back and core muscles engaged. Hold for 5 seconds and back down. 3 sets of 10 reps.

Kettlebell Exercises For Arms

Kettlebells are extremely popular, as they can be found in home gyms, commercial facilities, and even professional athletic performance clubs. It is important to remember that kettlebells are not dumbbells, the exercise focuses more on creating a pattern of movement rather than focusing a particular muscle group.

Kettlebell overhead press: This is a common exercise that targets the arms, shoulders, and upper back. Start by standing straight with your feet shoulder-width apart. Grab the kettlebell in an overhand position, and in one motion, bring the kettlebell up and over your head, switching to an underhand grip. Repeat with the other hand. Caution is advised to grip firmly and away from the body, so as to not hit your head or drop the bell on yourself. 2 sets of 16 alternating reps.

Best Leg Press Machine

If you want to bring the gym closer to you and feel that bodyweight and traditional exercises aren't meeting your fitness standards, that FORCE USA leg press and hack squat machine may be the solution to break past stagnation or plateauing. It is ideally designed to target all major muscle groups and movements with its 4 in 1 built-in system, including press, hack squat and calf raises. It also features a lifetime warranty and comes with many accessories, such as band pegs and a stand. 

FAQs

Can I keep lifting with tennis elbow?

Yes, you can still lift weights with tennis elbow. As you regain mobility, you may be able to return to your regular exercise regimen. In the meantime, keep your movements short, your weight light, and look into some specialty workout gear, such as wraps and braces.

Can lifting weights stunt your growth?

This is a myth and has been debunked. Lifting weights helps with muscle growth, bone density, and development, especially in adolescents and teens (which are the primary concern). The misconception stems from an improper form, as young adults may injure themselves easily and cause a reason for undue panic. This is why most should be supervised or trained by a coach.

How does lifting weights burn fat?

Lifting weights engages your body in a workout. It is commonly thought that cardio is the only way to burn calories since you are in motion, but this is not true. Lifting weights and compound movements use the available energy in your muscles and break down the fibers to be rebuilt. In this way, strength training may even burn more calories than cardio.

 


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