Tag Archives: programming
Over the years I’ve encountered many a confused lifter.
Often all seeking the holy grail of programs.
You know the one, it is fun, constantly appealing to their ever changing whimsical attitude and allows them to live/eat the way they always have and get the results they desire.
Sadly like the real grail on the pure can attain this.
For the rest of us, the ‘3-5’ can and often is enough.
What is it?
Something adapted from years of old and is the brain child of experience, anecdotal, evidence and application.
All you need do is…
– Train 3-5 days per week
– 3-5 sets of 3-5 rep
– Using 3-5RM
– Resting 3-5min between
– Hitting 3-5 exercises each session
– With a body part frequency of every 3-5 days
Progression is very easy too, here is an example:
– Session 1 = 3x3x5RM
– Add 1 rep each session until you hit 3×5
– After this add 1 set and do 4×3
– Build to 4×5
– Repeat until you hit 5×5, then add weight to the bar and start over at 3×3
You can do this until 5×5 isn’t sustainable on that lift, then simply change the lift variation and begin again, simple.
You’ve also got the progression options of
– Reducing rest
– Adding a day (if you’re doing 3xPW, which is where you soul start)
– You can do 3 days on 1 day off and build up to 5 days on 1 day off (changing your training split).
– Changing the specificity of your training
The idea of ‘3-5’ is to show you just how easy training can be.
You could choose to do the 3×3 progression described above for a 3 lifts and have the other set at 5×5 for accessory work, there is so much variation and potential.
EG: 3×3 Prog = Front Squat, Push Press, Snatch Grip Deadlift
^^ Those might be in a Pull-Push-Legs rotation, meaning you’ve got 2-4 other lifts you can do on those days using 5×5 for accessory lift, if we took the DL day you might do the following:
DL – 3×3 prog
Chin Up 5×5
Barbell Curl 5×5
^^ The 5×5 can change session to session IF the deadlift is the main focus, be bold of the same exercises no more!
This is something so simple and effective that people will ignore it.
It is of course not the only training method in the world, there are literally thousands and they all work.
I could go on however I feel I may end up leaving some more confused, I apologise for my rambling.
If you’ve got any questions on this pop them below, I’d love to answer them.
If you’re not interested in hitting some new PB’s, that’s cool, feel free to skip reading this.
Let’s say you are interested though, keep reading.
Below you’ll find a simple protocol to help you improve on one or multiple lifts.
This is not something you’d find in body building very often, it’s for people who chase strength.
The information in question is a favourite of many a Russian athlete oddly enough and one I’ve done many times to hit new heights.
I first learnt of this from reading older writing by Dr Fred Hatfield, if you’ve not read any of his books you should, they’re amazing resources.
As you may have guessed I quite like the Russian methodology.
Here is the premise:
– 80% 1RM is starting load, 105% is the end game
– Double Progression is applied
– Intensity is increased incrementally
– Train a 2-3 times per week
– Rest as needed
– Stay tough and you’ll reap the rewards
– Don’t get greedy, follow the protocol
This is how the classic program looks based on 3 days training per week (Mon-Wed-Fri or Tue-Thur-Sat):
*All 6x sets are at 80% 1RM, % changes will be listed below.
^^ If you don’t know yours or your clients 1RM, use an RM calculator to establish an estimated one and go from there.
– 6x2x80% 1RM*
– 6×3* (the volume progression begins)
– 5x5x85% 1RM
– 2x2x100% (old 1RM)
– 1x1x105% (aim for a new 1RM)
Week 7 Deload
Congratulations, a new PB to help you drive up old RM’s and add some much sought after muscle/strength.
Thats the typical way to do it, however if you’re short on time then this may be of use.
The new twist for those short on time –
If you with to do this twice per week the cycle will end up being 10 weeks long (9 with the last being a deload).
Week 9 – Week 10 Deload
– 1x1x105% (aim for new 1 RM)
From experience you can pair two lifts together when doing this and PB on both so long as they don’t interfere with each other.
It’s also good because you get a heavy day and a light day each week meaning you can really go for it each heavy session as it makes the overall progression far more manageable.
DL & Press (or weighted dip)
Squat & Pull Up
Bench Press & Row
You’ll find that some token accessory work of say 30 reps per accessory lift is enough to help the other lifts keep up and maintain some form of muscular balance.
Here is how I planned my sessions using the twice per week training schedule. I was forced to train this way because of upcoming events and life doing what it does best, however I hit new numbers and intact made progress.
Sometimes less really is more.
Lifting Day 1 & 2:
A1 – DL – sets/reps as above
B1 – Press – sets/reps as above
B2 – Chin – 5 reps each set
C1 – Squat 1×10-20
- I would add in perhaps some postural work and make a few sets for smaller muscle groups if I had time
- You can also add in some CV training (sprints etc) a couple of times per week that don’t require you going to a gym
The funny thing with this is it’s so simple people will ignore it.
We live in a world where people think that unless they’ve destroyed themselves they haven’t had a good training session.
This is not true.
Especially when you look at MRV (maximum recoverable volume) vs MED (minimal effective dose), however that’s for another day.
Give the above a go and see how you fair.