Kenneth Lo

#AskKenneth 67: 5 x 5

March 30, 2017

"Strength training used to be called "Progressive Resistance Exercise." That's an excellent term, because it places the emphasis exactly where it belongs – on progression. 

by Brooks D. Kubik

 

5 x 5 is one of the Progressive Overloading Systems. If the beginners finished basic German Body Composition (GBC) program or after 12-weeks Body Composition Transformation program, I would like to introduce 5 x 5 to them to improve their strength. During the Intensification phase, trainees must do calories surplus to increase their muscle mass and strength. There is no point to do 5 x 5 under calories deficit. 

 

Moreover, trainees do not need to test their 1RM every two weeks or every 4 weeks during the intensification phase. Improving 5RM also can reflect their strength level and promote protein synthesis. 

 

There are so many different ways to do 5 x 5 systems. Different coaches have their own ways according to their experience and knowledge. I learned this method from coach Brooks D. Kubik and his method works for myself. The training volume and intensity are pretty high. It's quite challenging. 

 

Here are some examples to implement 5 x 5:

 

Example 1: Deadlift for Intermediate trainees

 

Target is 185kg

week 1

Set 1: 5 reps x 152.5kg

Set 2: 5 reps x 162.5kg

Set 3: 5 reps x 170kg

Set 4: 5 reps x 178kg 

Set 5: 5 reps x 185kg 

 

week 2

Set 1: 5 reps x 152.5kg

Set 2: 5 reps x 162.5kg

Set 3: 5 reps x 170kg

Set 4: 5 reps x 178kg

Set 5: 5 reps x 185kg

Set 6: 5 reps x 185kg

 

week 3

Set 1: 5 reps x 152.5kg

Set 2: 5 reps x 162.5kg

Set 3: 5 reps x 170kg

Set 4: 5 reps x 178kg

Set 5: 5 reps x 185kg

Set 6: 5 reps x 185kg

Set 7: 5 reps x 185kg

If the trainees completed 3 work sets, then he/she can lift more weight from week 4

 

Target is 190kg

week 4

Set 1: 5 reps x 157.5kg 

Set 2: 5 reps x 167.5kg 

Set 3: 5 reps x 175kg 

Set 4: 5 reps x 182.5kg 

Set 5: 5 reps x 190kg 

 

 

Example 2: Bench Press for Intermediate trainees

 

Target is 100kg

week 1

Set 1: 5 reps x 67.5kg

Set 2: 5 reps x 77.5kg 

Set 3: 5 reps x 85.5kg

Set 4: 5 reps x 92.5kg

Set 5: 5 reps x 100kg 

 

week 2

Set 1: 5 reps x 67.5kg

Set 2: 5 reps x 77.5kg 

Set 3: 5 reps x 85.5kg

Set 4: 5 reps x 92.5kg

Set 5: 5 reps x 100kg 

Set 6: 5 reps x 100kg 

 

week 3

Set 1: 5 reps x 67.5kg

Set 2: 5 reps x 77.5kg 

Set 3: 5 reps x 85.5kg

Set 4: 5 reps x 92.5kg

Set 5: 5 reps x 100kg 

Set 6: 5 reps x 100kg 

Set 7: 5 reps x 100kg 

 

If the trainees completed 3 work sets, then he/she can lift more weight from week 4.

 

Target 105kg

week 4

Set 1: 5 reps x 72.5kg

Set 2: 5 reps x 82.5kg

Set 3: 5 reps x 90.5kg

Set 4: 5 reps x 97.5kg

Set 5: 5 reps x 105kg

 

Example 3: Chin-ups for Intermediate trainees

 

Target is 15kg

week 1

Set 1: 5 reps x bodyweight

Set 2: 5 reps x 5kg

Set 3: 5 reps x 10kg

Set 4: 4 reps x 12.5kg

Set 5: 3 reps x 15kg

 

week 2

Set 1: 5 reps x bodyweight

Set 2: 5 reps x 5kg

Set 3: 5 reps x 10kg

Set 4: 5 reps x 12.5kg

Set 5: 5 reps x 15kg

Set 6: 5 reps x 15kg

 

week 3

Set 1: 5 reps x bodyweight

Set 2: 5 reps x 5kg

Set 3: 5 reps x 10kg

Set 4: 5 reps x 12.5kg

Set 5: 5 reps x 15kg

Set 6: 5 reps x 15kg

Set 7: 5 reps x 15kg

 

If the trainee completed 3 work sets, he/she can lift heavier weight.

If the trainee cannot complete 3 work sets, then he/she will redo the same program next week again.

 

Target is 17.5kg

week 4

Set 1: 5 reps x 5kg

Set 2: 5 reps x 10kg

Set 3: 5 reps x 12.5kg

Set 4: 5 reps x 15kg

Set 5: 5 reps x 17.5kg

 

Next time, I will share another strength training method - Hepburn Progressive Loading. 

 

 

 

 

Share on Facebook
Please reload

Recent Posts
Please reload

Archive
Please reload

Search By Tags