The Rule of 5's

So this article is more of a tip to push past mental plateaus rather than a specific training protocol. The rule of 5's is a method I've been personally implementing in my own training recently and I've been rather pleased with the results so I decided to share it with all of you.

Basically this technique requires you to only do one thing, push yourself beyond your current limits by either 5 reps or by 5 minutes, depending on if the structure of your workout is done by time or repetitions. Using this method can measurably increase strength, muscle mass, or endurance. Most of us can get complacent going to a certain point in our workout and stopping before it gets "too uncomfortable." But once that burn or discomfort starts, that's where the true gains begin. The build up of lactic acid is what causes that "burn." Lactic acid is a necessary component of increasing muscularity, so next time you're working out and you feel that point where you'd normally stop, give it 5 more reps. It sounds simple, but guarantee you'll be surprised at your actual physical capabilities.

This can also work for working on your endurance. Next time you go to the gym with the intent of doing x amount of minutes on the treadmill, tack on 5 minutes. Already went 5 minutes past where you thought you'd get? Go 5 more minutes! It's important that those be the most difficult 5 minutes of the workout in order to get maximal benefit.

Using this "5 more" method is a measurable and attainable way to break through a plateau or accelerate progress. It has been a secret weapon for my training as of late and has helped me immensely in reaching my recent goals so I implore you to give it a try!