#AskKenneth 67: 5 x 5
"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.
