Part 1 of 3 for Strength Training
Author: Zane Fishel
In this 3 step blog series we will be discussing some forms of rep schemes. The first scheme we will go over is the 5x5.
As you guessed, the 5x5, is 5 sets of 5 reps. These will be 80 to 85% of your 1 rep Max; which means dont lift as heavy as you can. The idea for this is to increase your power over a 4 to 6 week period. The 5x5 is generally used in major compound lifts, such as the bench press, shoulder press, dead lift , and the squat. Also known as the big 5.... See what I did there?
By doing 80% of your max, you're able to lift with power and intensity for all reps and sets. The ideology is, by your 4th and 5th set it will feel like youre working at 100%.
As stated before, week one will be 80% of the 1mr, however the next week will be 83, and so on ubril your last week you're at 90%. This ensures that a linear progression is still occurring and you're not growing stagnant. Remember after your 4 to 6 weeks is up, to reassess your 1mr.