The 5×5 workout plan was created around the principles of progressive overload. This means that the exercise load changes as you progress. You have to progressively increase your weights, which will trigger new muscle and strength gains. The idea is to start with a weight that is manageable and gradually increase it over time.
This concept is perfectly illustrated by the legend of Milo of Croton, an Ancient Greek wrestler and Olympic victor described as having near-superhuman strength. While training for the Olympic games, Milo would lift a calf on his shoulder and carry it every day. As the calf grew over time, so did his strength and muscle. The lesson here is that Milo started light and added more weight gradually, which kept making him stronger throughout his training.
One of the best ways to increase weight is to use the concept of linear progression. This involves adding a certain amount of weight to each exercise every time you perform it. The general rule of thumb is to add 5 pounds to upper body exercises and 10 pounds to lower body exercises every time you perform them.
However, it’s important to note that you shouldn’t increase the weight too quickly. Lifting too heavy too early can lead to injury and prevent you from making progress. During your first 2 weeks, it is recommended that you start with weights around 65% of your one-rep max (1RM). This will allow your muscles to get accustomed to the weight and reduce the risk of injury.
It’s also important to listen to your body and adjust the weight accordingly. If you find that the weight is too heavy, reduce it slightly and gradually work your way back up. On the other hand, if you find that the weight is too light, increase it gradually until you reach your desired weight.