Try the legendary 5x5 volume training in a new coat! Part 2.

In the world of strength training, there are few programs that are as legendary as the 5x5 program!

The foundation for this workout was laid by Arnold's idol Reg Park's and made famous by Bill Starr in his book "The Strongest Shall Survive".
There are many variations, and even Mark Rippetoo's famous Starting Strength workout is one of them.

In the last installment, we looked at what the principles of this popular workout are, and how its inclusion translates to our strength and volume efforts.

We have found that in terms of volumes, the current system is really ideal. However, in terms of power, it is rather lacking! Especially on medium and light days where you're at 75 and 70% of 1RM!

So can the 5x5 training be improved?

The 5x5 system is pretty similar to the training I use for my athletes. I have them do a full body workout 3 times a week and have 3-4 exercises in each workout. I use a different scheme of sets and reps, but the principles are the same.

However, we focus on different contractions:

• One workout we focus on negative reps (slow release)
• The other focuses on the isometric component.
• The third workout consists of normal lifting.

This approach could easily be adapted to 5x5.

• In the middle workouts you would practice slow lowering
• In the light ones you would practice isometric pauses.

This would increase the effectiveness of the workout even with lighter loads.

Negative reps

In negative reps, you engage primarily fast-twitch fibers and even increase the rate of muscle fiber engagement, even when the load on the barbell does not exceed 85% of 1RM.

Emphasizing the negative phase can even strengthen the tendons and parts of the muscles around the tendons, making the body feel safer at higher loads.

The final benefit of negative reps is improved technique. And the better your technique, the better you'll use your strength!

I'm attaching a video below of the bobsledders I work with. 200k on the barbell lowering for 8 seconds.

The next video is of a professional beach volleyball player doing 6 reps with 100 kilos and 5-6 second lowering.

Isometric component

When it comes to isometric breaks, these can improve your stability and strength in your torso!

The isometric holds will activate the synergistic and antagonistic muscles much better than regular reps. This will improve your ability to be stable under load.

Your muscles will also need to work together to perform optimally.

Here's another client of mine who practices 2 second pauses on squats (sometimes we practice up to 5 seconds in the middle of the range of motion).

Improved 5x5 workout!

Somehow this is what your schedule might look like:

Day 1 - Heavy

• Load: 80-85% 1RM
• Series: 5
• Reps: 5
• Tempo: Normal (2 seconds down, 1 second up)
• Breaks: 3-4 minutes

Day 2 - Easy

• Load: 65-70% 1RM
• Series: 5
• Reps: 5
• Tempo: Either a 3 second pause on the lowering, or a 5 second pause in the middle of the lifting
• Breaks: 3-4 minutes

Day 2 - Medium

• Load: 70-75% 1RM
• Series: 5
• Reps: 5
• Tempo: 5 seconds of lowering
• Breaks: 3-4 minutes

This can be used successfully for 6 weeks, but if your goal is maximum strength development, your approach will have to be different!
Work off a 3-4 week phase that will include workouts in the 90% max zone.

One week of this method will look like this:

Day 1 - Heavy

• Load: 85-95% 1RM
• 5 sets.
• Reps: 1 x 5, 1 x 4, 1 x 3, 1 x 2, 1 x 1
• Pace: Normal (2 seconds down, 1 second up)
• Breaks: 3-4 minutes

Day 2 - Light

• Load: 65-70% 1RM
• Series: 5
• Reps: 5
• Tempo: Either a 3 second pause on the lowering, or a 5 second pause in the middle of the lifting
• Breaks: 3-4 minutes

Day 3 - Medium

• Load: 70-75% 1RM
• Series: 5
• Reps: 5
• Tempo: 5 seconds of lowering (5010)
• Breaks: 3-4 minutes

Final Verdict

The 5x5 program has passed the time test, which means it works as well as stated. However, that doesn't mean it's perfect and can't be improved!

Every workout should be looked at objectively. You may be lured in by its aura and the buzz around it, which is a good thing, and you'll be motivated as a result. But it will also prevent you from seeing how certain things work and how they can be improved.

Source: www.t-nation.com - The New 5x5
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