5x5 Island

Most athletes are constantly looking out for the "best" exercise. Or the "magic" exercise. Or they'll ask... "if you had to choose only 1 exercise, what would it be?"

When in actual fact, most athletes could do the same exercises, the same set and rep scheme, for years on end and still get results.

I first heard the "5x5 island" idea on a recent podcast but for the life of me, can't remember who said it.

But the point is this - you don't need as much variation as you think.

You need to do the basic compound lifts, over and over and over and over again. For years. Then you'll be strong.

Here's what you'll need on 5x5 island:

-A barbell with plates

-A squat rack

-A pull-up bar with dip belt (to add load to over time)

-A bench

You'll also need to learn how to bench press, overhead press, front squat, deadlift, pull-up and bent row.

Then you'll need to hit 5x5 on each exercise 3 or 4 times a week. Have some lighter days, and some heavier days.

Slowly add load over time.

Spend 5 years there then start talking to me about variation, isolation exercises, "sports-specific drills" and swiss ball tricks.



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