Tag: Powerlifting

5×5 training is an old-school, time-tested training method for building size and strength.  This system was first made popular by legends such as Bill Starr.  There’s a reason for this set/rep scheme’s popularity–it works.

5×5 for Beginners

This training template is ideal for beginners for several reasons:

1.  It’s simple.  The longer I train, the more I appreciate simple programs.  New trainees especially don’t need to get caught up in overly advanced training techniques.

2.  There’s a good balance of volume and intensity.  Beginners are still relatively weak and learning good form, so it would seem they benefit from repeated sets like this.  But beginners may find they do just as well with only 3 or 4 sets of five (3×5, for example–one or two warm-up sets, then three work sets).

3. This rep range is also a good balance of size and strength building.  I’ve studied weight training for a long time.  Here’s what most of the guys I respect agree on: somewhere in the 5-8 rep range is where most people will get their best strength/size gains.  Once you get more advanced you may want to experiment with higher reps for mass and lower reps for absolute strength.  But a beginner’s best bet of gaining muscle is to get stronger in the important lifts (deadlift, squat, etc).

5×5 for Advanced Lifters

I’ve found that 5 sets of 5 reps is a little bit too much volume for me, and I think other more advanced trainees will have similar experiences.  I remember trying to do 5×5 on squats a year or so ago with about 350 lb.  That may not be much for some of you, but it sure felt heavy to me–especially after a couple of sets.  Keep in mind also that I train in a hot climate in a gym with no air conditioning.  I somehow managed to finish all five sets, but I literally had to sit on the floor as soon as I finished.  I felt like I was going to pass out.  I left the gym after I rested enough to be sure I wasn’t going to black out.  That may sound like the perfect “hardcore” workout, but I’m interested in getting bigger and stronger–not fainting.

Anyway, here are some modifications you could implement if you are a more intermediate/advanced trainee who wants to do 5×5:

1.  Work up to one maximum effort set of 5, then move on to your assists lifts (your assists lifts would be higher rep range, like maybe 8-12 reps).

2. Hit your maximum effort 5 reps, then drop about 10% of the weight.  That’s the weight you’ll use for your last set.  After that move on to your assist lifts.

3.  Work up to your set of 5, but not to the point of complete exhaustion.   Then see if you can do another 4-5 reps with the same weight on your next set.  Some may find this works best for them (some trainees just won’t hit their “peak” until that second set).

4. Work to a max set of five then do some high rep work for your next sets (I like this method for squats).

These are just some ideas I’ve picked up from different trainers/authors.

I’d highly recommend you check out some of my recommended workout programs if you’d like a more detailed guide to training.

 

I think I’ve mentioned one of the greatest mistakes I used to make in the gym: training heavy all the time without varying my routine. One way to avoid this mistake (and over-training) is a training technique called deloading.

Deloading is pretty simple: you just train at a lower intensity every once in a while.

Before I go into more detail, let me tell you some benefits of doing this:

1. You allow your central nervous system (CNS) to recover. The CNS just gets “burned out” on heavy lifting. A light week allows it to rest (see also: strength training and neurology).

2. Injury prevention: A light week gives your muscles, joints, and ligaments some rest from heavy lifting.

3. Psychological boost: deloading gives you a mental break as well as a physical one. A week of relatively easy training gets you mentally primed to hit it hard the next week.

4. Strength peaking: a lot of powerlifters use deloading as part of their peaking cycles—building up to maximum effort lifts (see periodization and strength).

How often should you deload?

I’ve seen different opinions on this, usually varying between 4-8 weeks. It would depend on how heavy you train and how advanced you are.

Here’s a good rule of thumb: the more advanced you are in training, the more often you should consider deloading.  A beginner trainee still isn’t lifting very heavy and could probably deload every couple of months.   But advanced lifters will probably need to do it every 4-6 weeks.  Older lifters (let’s say 35 and up) may even want to consider taking a complete break from training every fourth or fifth week (sounds crazy, but I know of some really experienced trainers who recommend this).   Advanced lifters are training harder and heavier and need to give their bodies a break more often.

How to deload:

I’ve seen several sample workouts, but let me tell you the simplest way to start: just reduce the weight you use–you could train with about 40-60% of your one rep max (instead of 70-80%).  You can also reduce the training volume by a few sets.

What I do sometimes is reduce the weight (as mentioned) and go for a slightly higher rep range.

Other times I just take the week off.  I have found that life tends to throw an especially busy week at me every once in a while and I sometimes I just skip the gym altogether.  I often go into the gym with renewed energy and focus after one of these weeks of rest.

Try incorporating this planned rest into your routines—I bet you’ll get bigger and stronger in the long run.  Speaking of which, check out my recommended workout programs if you need some help designing your routine.