Another Arbitrary 5×5 Variation

No real science behind this, it’s just something that takes away all the guess work and allows some good old fashion guidance for those who need something to follow.

So, 5×5, in this variation it has 5 principle guidelines to follow.

  • 5 sets of 5 reps
  • 5min rest in-between each set
  • 5 days a week of lifting (your choice of days)
  • 5 lifts in total (one or two per day works well)
  • 5 x5 week blocks, take an easy week of 1×5 after the 5th week of each block

This is not fancy, nor suited to a bodybuilding goal. It is however good for people who want to bring up their base levels of strength and keep t things nice and simple.

Here is what a weeks worth of sessions might look like, meaning you will have a frequency of hitting each muscle group at least twice per week:

Day 1
W/U – Squats/Chins, 5 reps per set until working weight
A1 – Squat 5×5
A2 – Weighted Pull Up 5×5
C/D – Stretching and trigger point release work.

Day 2
W/U – Presses, 5 reps per set until working weight
A1 – Bench Press 5×5
C/D – Stretching and trigger point release work.

Day 3
W/U – Deadlift, 5 reps per set until working weight
A1 – Deadlift 5×5
C/D – Stretching and trigger point release work.

Day 4
W/U – Presses, 5 reps per set until working weight
A1 – Press 5×5
C/D – Stretching and trigger point release work.

Day 5
W/U – Squats/Chins, 5 reps per set until working weight
A1 – Squat 5×5
A2 – Weighted Pull Up 5×5
C/D – Stretching and trigger point release work.

You’d perform the above like this:

A1 – Rest 5min
A2 – Rest 5min
A1 – Rest 5min
A2 – Rest 5min
Until you’ve done all 5 sets of 5, or just rest 5min if you only have one movement, however on those days you may wish to do some postural work, gentle mobility drills and so on so that you maximise your time in the gym.

Why so much rest?

Well, you will want to apply sherrington’s law of irradiation (generation maximum tension throughout the body), along with the thought process of instead of an eccentric in terms of lowering the weight you are actively ‘pulling’ the weight back to the starting position.

Essentially with all the tension and focus on form your body and mind will need the 5min rest, or 10min if you’re utilising the A1-A2 suggestion.

As for progress you add weight when you can successfully hit all 5 sets of 5 with good form, once you milk a lift you can feel free to change it to another variation, just keep in mind the ones suggested above are just suggestions, so long as there is a Squat-Hinge-Push-Pull in the mix you’ll be fine, from a personal perspective I’d also say that having a full body lift such as a clean & jerk, along with a loaded carry such as a farmers walk are also nice to have in there.

I shall leave the movement choices in your capable hands

How majestically minimalistic, right?

If you just can’t follow the above and feel you need more, then the above isn’t for you as this is an exercise in fatiguing yourself, it’s one of patience and getting the most out of each training session.

Enjoy,
Ross

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Filed under Fitness, Nutrition & Health

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