{"id":2180,"date":"2017-01-23T04:50:12","date_gmt":"2017-01-23T02:50:12","guid":{"rendered":"https:\/\/dietaflex.ro\/2017\/01\/23\/training-beginners-fullbody-hybrid-5x5\/"},"modified":"2023-05-13T11:20:13","modified_gmt":"2023-05-13T08:20:13","slug":"training-beginners-fullbody-hybrid-5x5","status":"publish","type":"post","link":"https:\/\/dietaflex.ro\/en\/2017\/01\/23\/training-beginners-fullbody-hybrid-5x5\/","title":{"rendered":"Training Beginners: Fullbody Hybrid 5&#215;5"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"2180\" class=\"elementor elementor-2180 elementor-448\">\n\t\t\t\t\t\t<div class=\"elementor-inner\">\n\t\t\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-18a4aaee elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"18a4aaee\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-77414524\" data-id=\"77414524\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-5341a0b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5341a0b\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-2f56c61\" data-id=\"2f56c61\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1a76c5e elementor-widget elementor-widget-heading\" data-id=\"1a76c5e\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Training for strength and muscle mass increase<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-c45e04d\" data-id=\"c45e04d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-de6379a elementor-widget elementor-widget-video\" data-id=\"de6379a\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtube.com\\\/watch?v=pQ1jXH6mV0c&quot;,&quot;modestbranding&quot;:&quot;yes&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-45a812b9 elementor-widget elementor-widget-text-editor\" data-id=\"45a812b9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\">\n\t\t\t\t<p>Training for beginners: 5 x 5 Fullbody Hybrid<\/p>\n<p>The most common questions come from beginners, young people who want to start a training program to increase strength and muscle mass. They don&#8217;t know where to start, being overwhelmed by the amount of information available online.<\/p>\n<p>Before I started my evolution, I did a lot of research to try to choose a program that offers proven results over time, so I ended up with the 5&#215;5 fullbody version. This approach got me in the first 18 months of training the following max lifts ( 1 Rep Maxes ):<\/p>\n<ul>\n<li>Barbell chest push: 100 kg<\/li>\n<li>Squats with bar: 115 kg<\/li>\n<li>Classic bar straightening : 130kg<\/li>\n<\/ul>\n<p>I&#8217;m kicking off a series of YouTube videos that present information and strategies for structuring workouts.<\/p>\n<p>In this video we go through the following topics together:<\/p>\n<ol>\n<li>What is Fullbody 5 x 5 training and why it is important for beginners<\/li>\n<li>Weekly frequency and structure<\/li>\n<li>Detail Training A<\/li>\n<li>Detail Training B<\/li>\n<li>What is Linear Progression<\/li>\n<li>How to do Linear Progression in 5&#215;5 workouts<\/li>\n<li>Example of Linear Progression for chest push<\/li>\n<\/ol>\n<p><strong>SOURCES and SPECIALIZED STUDIES:<\/strong><br \/>\u25baStarting Strength by Mark Rippetoe: <a class=\"yt-uix-servicelink \" href=\"https:\/\/www.amazon.com\/Starting-Strength-Basic-Barbell-Training\/dp\/0982522738\" target=\"_blank\" rel=\"nofollow noopener noreferrer\" data-target-new-window=\"True\" data-url=\"https:\/\/www.amazon.com\/Starting-Strength-Basic-Barbell-Training\/dp\/0982522738\" data-servicelink=\"CFIQ6TgYACITCLr3j8ms1tECFQ8OFgod0eEBVCj4HQ\">https:\/\/www<\/a>.amazon.com\/Starting-Stren&#8230;<br \/>\u25baStronglifts 5 x 5: <a class=\"yt-uix-servicelink \" href=\"https:\/\/stronglifts.com\/5x5\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\" data-target-new-window=\"True\" data-url=\"https:\/\/stronglifts.com\/5x5\/\" data-servicelink=\"CFIQ6TgYACITCLr3j8ms1tECFQ8OFgod0eEBVCj4HQ\">https:\/\/stronglifts.com\/5&#215;5\/<\/a><br \/>\u25baNew Fullbody 5 x 5 by Jason Blaha: <a class=\"yt-uix-servicelink \" href=\"https:\/\/www.muscleandstrength.com\/workouts\/jason-blaha-ice-cream-fitness-5x5-novice-workout\" target=\"_blank\" rel=\"nofollow noopener noreferrer\" data-target-new-window=\"True\" data-url=\"https:\/\/www.muscleandstrength.com\/workouts\/jason-blaha-ice-cream-fitness-5x5-novice-workout\" data-servicelink=\"CFIQ6TgYACITCLr3j8ms1tECFQ8OFgod0eEBVCj4HQ\">https:\/\/www<\/a>.muscleandstrength.com\/wor&#8230;<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b83217e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b83217e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c064701\" data-id=\"c064701\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fc6846d elementor-widget elementor-widget-template\" data-id=\"fc6846d\" data-element_type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"section\" data-elementor-id=\"477\" class=\"elementor elementor-477\">\n\t\t\t\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4ecdcc6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4ecdcc6\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b076261\" data-id=\"b076261\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-39099e3 elementor-widget elementor-widget-heading\" data-id=\"39099e3\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Daca v-a placut videoclipul, nu uitati sa dati un LIKE, SHARE, abonati-va la canalul de youtube pentru a nu rata clipuri viitoare<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-4cb75774 elementor-section-content-middle elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4cb75774\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-35328d82\" data-id=\"35328d82\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7d50f2f5 elementor-widget elementor-widget-text-editor\" data-id=\"7d50f2f5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\">\n\t\t\t\t<h5>ONLINE TRAINING COURSES<\/h5><h2>E-TRAINING &amp; FITNESS COACH<\/h2><p>Abonati-va pentru sfaturi si informatii despre nutritie si antrenamente!<\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-620d3ba6 elementor-widget elementor-widget-button\" data-id=\"620d3ba6\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t<a href=\"https:\/\/www.youtube.com\/c\/DietaFlex\/\" class=\"elementor-button-link elementor-button elementor-size-sm\" role=\"button\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t<span class=\"elementor-button-icon elementor-align-icon-left\">\n\t\t\t\t<i aria-hidden=\"true\" class=\"fab fa-youtube\"><\/i>\t\t\t<\/span>\n\t\t\t\t\t\t<span class=\"elementor-button-text\">Canal YouTube<\/span>\n\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-33c35c55\" data-id=\"33c35c55\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e51328d elementor-widget elementor-widget-text-editor\" data-id=\"e51328d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7f11d294 elementor-widget elementor-widget-image\" data-id=\"7f11d294\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-image\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.youtube.com\/c\/DietaFlex\/\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"840\" height=\"358\" src=\"https:\/\/dietaflex.ro\/wp-content\/uploads\/2020\/08\/youtube-nutritie.png\" class=\"attachment-large size-large wp-image-152\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/dietaflex.ro\/wp-content\/uploads\/2020\/08\/youtube-nutritie.png 840w, https:\/\/dietaflex.ro\/wp-content\/uploads\/2020\/08\/youtube-nutritie-300x128.png 300w, https:\/\/dietaflex.ro\/wp-content\/uploads\/2020\/08\/youtube-nutritie-768x327.png 768w, https:\/\/dietaflex.ro\/wp-content\/uploads\/2020\/08\/youtube-nutritie-260x111.png 260w, https:\/\/dietaflex.ro\/wp-content\/uploads\/2020\/08\/youtube-nutritie-50x21.png 50w, https:\/\/dietaflex.ro\/wp-content\/uploads\/2020\/08\/youtube-nutritie-150x64.png 150w\" sizes=\"(max-width:767px) 480px, (max-width:840px) 100vw, 840px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3293aa2b elementor-absolute elementor-widget elementor-widget-image\" data-id=\"3293aa2b\" data-element_type=\"widget\" data-settings=\"{&quot;_position&quot;:&quot;absolute&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-image\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.youtube.com\/c\/DietaFlex\/\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"116\" height=\"116\" src=\"https:\/\/dietaflex.ro\/wp-content\/uploads\/2020\/07\/personaltrainer2-icon6.png\" class=\"attachment-large size-large wp-image-92\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/dietaflex.ro\/wp-content\/uploads\/2020\/07\/personaltrainer2-icon6.png 116w, https:\/\/dietaflex.ro\/wp-content\/uploads\/2020\/07\/personaltrainer2-icon6-50x50.png 50w, https:\/\/dietaflex.ro\/wp-content\/uploads\/2020\/07\/personaltrainer2-icon6-75x75.png 75w, https:\/\/dietaflex.ro\/wp-content\/uploads\/2020\/07\/personaltrainer2-icon6-85x85.png 85w, https:\/\/dietaflex.ro\/wp-content\/uploads\/2020\/07\/personaltrainer2-icon6-80x80.png 80w\" sizes=\"(max-width:767px) 116px, 116px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Training for strength and muscle mass increase https:\/\/youtube.com\/watch?v=pQ1jXH6mV0c Training for beginners: 5 x 5 Fullbody Hybrid The most common questions come from beginners, young people who<span class=\"excerpt-hellip\"> [\u2026]<\/span><\/p>\n","protected":false},"author":2,"featured_media":2098,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[57],"tags":[60],"_links":{"self":[{"href":"https:\/\/dietaflex.ro\/en\/wp-json\/wp\/v2\/posts\/2180"}],"collection":[{"href":"https:\/\/dietaflex.ro\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietaflex.ro\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietaflex.ro\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/dietaflex.ro\/en\/wp-json\/wp\/v2\/comments?post=2180"}],"version-history":[{"count":4,"href":"https:\/\/dietaflex.ro\/en\/wp-json\/wp\/v2\/posts\/2180\/revisions"}],"predecessor-version":[{"id":2198,"href":"https:\/\/dietaflex.ro\/en\/wp-json\/wp\/v2\/posts\/2180\/revisions\/2198"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietaflex.ro\/en\/wp-json\/wp\/v2\/media\/2098"}],"wp:attachment":[{"href":"https:\/\/dietaflex.ro\/en\/wp-json\/wp\/v2\/media?parent=2180"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietaflex.ro\/en\/wp-json\/wp\/v2\/categories?post=2180"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietaflex.ro\/en\/wp-json\/wp\/v2\/tags?post=2180"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}