Today as surefire.org.uk, we will review the fitness first Ilford subject for women and men. Wonder more? Here the details:
Warm-Up in 5 × 5 Program
You can warm up with the video below, it takes only 5 minutes. This is a comprehensive warm-up.
Fitness first ilford program for men and women
Progress and Overload in the 5 × 5 Program
The weight to start the program should be relatively lightweight for 5 reps, which you can do 12 reps for the corresponding exercise. This is important for better progress in the long run.
The progress of the program: every exercise has to be applied by adding 2.5 kg the next day. For example, if you applied Squat in complete and correct form with 50 kg on Monday, you should apply with 52.5 kg on Wednesday.
Unlike others, the increase in Deadlift should be 5 kg, not 2.5 kg. That is, if it is completed in a complete and correct form, it should be increased by 5 kg in the next week.
If your room does not have a 1.25 kg plate to be added to the barbell (to increase 2.5 kg in total) try to buy it. Or add the smallest plate (for example, increase 5 kg in total).
The condition for increasing the weight is to complete all sets and repetitions of the related exercise in the correct form, completely. If you are unable to do this or are having more difficulty than RPE 9, do not increase the weight in the next workout (do it with the same weight). The RPE table is as follows:
RPE = Expression by number of repeats left
10: No more weight, no more rebuilding, maximum effort.
9.5: Maybe it could be done 1 repeat or a little heavier
9: 1 more could be done
8.5: Definitely 1, maybe 2 could be done again
8: 2 more could be done
7.5: Definitely 2, maybe 3 could be done again
7: 3 more could be done
5-6: 4-5 more could be done
1-4: Quite a simple effort
If the weight does not increase 3 times in a row, slightly decrease the weight for the corresponding exercise. For example, if you have stuck 3 times in Squat with 80 kg in a row and you cannot provide what you need to increase, decrease to 70 kg, and continue increasing. Continue with the exercises that progress normally.
Fitness first Ilford reviews for sporters – 2021 year fitness tips
Exercise Selection and Assistants
Try to be a student of the program as much as possible. But:
If you can’t squat, Leg Press,
Dumbbell Press, if it is not possible to do Bench Press,
Lat Pulldown, if the weighted Barfiks is not possible,
If Weighted Dips is not possible, you can perform Close Grip Bench Press.
You don’t have to add assistants to this program. However, you can add isolated exercises to each workout. For example, biceps exercise for arm muscle, plank or leg raise for abdominal muscles, exercises for your calves, etc.
In addition to this program, you can add cardio to support fat burning or for health purposes. I recommend doing cardio exercises up to 2 workouts per week.
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