Brooks Kubik: Are you tired of weight training books that consist of nothing but boring photos? Have you had it up to here with weight training books written by. Arthur Saxon Challenges the World! Arthur Saxon challenged anyone and everyone of the time to weightlifting contests. He offered one hundred pounds sterling to anyone. Rough Strength guide and overview of the famous 5 x 5 strength training template. Read and enjoy. Port Manteaux churns out silly new words when you feed it an idea or two. Enter a word (or two) above and you'll get back a bunch of portmanteaux created by jamming. If you're looking for information about the oldtime strongmen and how they trained, look no further. Our website is full of great vintage pictures, stories, and. How to Do It Right. Recently I got lots of e- mails on programming. All of the people wanted me to analyze their programs and say what I think about them. Some of them even wanted me to try their program. 14 thoughts on “ Get a Heavier Military Press With the One-arm One-leg Push-up ”.I try to answer all of my e- mails. But I get really bored to write the same thing over and over again. So I decided to write another post on basics. Specifically on 5 x 5 strength template. I really like this approach and always amazed how it gets lost and returns, then again gets lost, then returns again etc. But first of all, let’s take a look at some history of this famous training template. Strength Training Template in History and Its Variations. Well, I don’t really know whether old- timers used exactly 5 sets of 5 reps. I think, that they came up with something like this at some point. Lots of coaches attribute invention of 5 x 5 system to Bill Starr and his famous book The Strongest Shall Survive: Strength Training for Football. I admit I haven’t read it yet. But it is on my to- read list. Here’s a quote and original template from the book (that I found here): “These are 3 basic exercises used by weightlifters to increase their strength. He should be seeking overall strength in his shoulder girdle rather than just stronger deltoids. It requires very little space and a minimum of equipment. There are 3 days with almost the same exercises (Bench Press “evolves” in Overhead Press throughout the week). Heavy- Light- Medium, which is great for intermediate lifters (for beginners, I think, it would be better to use linear progression increasing weight every session). In addition, you should have noticed that the weight gets ramped up every set. We’ll talk about this later in this article. Exercises used are basic compound lifts in Push- Pull- Legs fashion. Of course, history of 5 x 5 strength training template doesn’t stop at the Bill Starr’s version. Another example is Reg Park’s 5 x 5 variant. It looks like this (you can read the original article here): Reg Park’s Three Phase 5. It used a few different sets and reps, and included lunges and power cleans. Phase Three for Bodybuilders. I really don’t know whether phase 2 and 3 will work for the average trainee, but they will take serious effort at least to be accomplished. I know they probably won’t work for me as I have quite bad recovery. Another important point is the fact that Reg Park didn’t recommend ramping up the weight. He recommended 2 warm- up sets and 3 work sets with fixed weight. Starting Strength by Mark Rippetoe. Another reasonable program is Mark Rippetoe’s Starting Strength. I wrote about it here. I highly encourage you to read his Starting Strength and Practical Programming for Strength Training. I think, it’s one of the best programs for beginners and with some tweaking it becomes one of the best programs for intermediates too. Mark recommends 3 sets of 5 (which is variation of 5 x 5) similarly to Reg Park’s example above, but overall program volume is much more reasonable. For advanced trainees (if their goal is bodybuilding) program volume may be too low, which can be adjusted with assistance “pump” work. Original template looks like this: “Workout A1) Barbell Squat 3 x 5. Barbell Bench Press 3 x 5. Barbell Deadlift 1 x 5. Workout B1) Barbell Squat 3 x 5. Barbell Military Press 3 x 5. Barbell Power Clean 5 x 3. Workouts A and B should be alternated on a 3- times- per- week basis. For example, Monday – workout A, Wednesday – workout B, Friday – workout A, Monday – workout B etc.”Simplicity at its finest. If you are new to strength training, I highly encourage you to use this routine. Madcow, Stronglifts etc. These are other notable variations of 5 x 5. I won’t include actual templates here, but if you are interested in trying them: You can learn more about Strong. Lifts template here. You can learn more about Madcow template here. They are both just variations of the above. My Experience with 5 x 5. I, personally, was first introduced to 5 times 5 system by Mike Mahler (it was featured in several articles by him and in his e- book “Aggressive Strength Solution for Size and Strength”). It was something really new for me as I was used at that time to basic 3 x 1. HIT- style work. I was so brainwashed in those days that I thought it was impossible to gain muscle on low repetitions. To my great surprise, 5 x 5 worked and worked very well. That’s how I found my love with strength training. Gaining muscle was not a great priority anymore. Especially seeing the results that steroids can deliver to others. I have a guy at work that gained at least 1. He’s now 1. 00 kg. Of course, he uses steroids (he told me). And this is true for almost any big guy in the gym at least in our country. I am highly competitive person. And after that I just lost interest in bodybuilding. What’s the point? Yes, you can put in a lot of effort, get perfect program and perfect diet, and gain pretty decent size in 5- 1. However, some guy will just inject this and that, have really sub- optimal training and nutrition, and will be bigger than you in less than 2 years. So building muscle for me is more like a side effect of building strength. From the time I discovered it, I use some variation of 5 x 5 in almost all of my programs. This is what works for me. Methods Explained. So what you can see in above examples? Low reps, low- to- mid amount of sets, heavy weight, basic exercises, full- body routines etc. I won’t use percentages here, but probably they are between 7. RM. Therefore, basic methods of 5 x 5 are: 4 warm- up sets of 5 working towards 1 top work set of 5; 2 warm- up sets of 5 and 3 work sets of 5 with fixed weight; several warm- up sets and 5 sets of 5 with fixed weight. Every one of them has its own application. It may not be suitable for some people. They just might not get all the reps in all the sets no matter what they do. Their sets may look like 5, 5, 5, 5, 3. I’m one of these people. With increased intensity I tend to not get all the reps in such template. Second variant is much more suitable for me. First variant has less volume with working weight, which can be used in light and mid days because you have only one set of practice with working weight. Here’s a method of progression I learned from legendary Brooks Kubik. You can start with 4 warm- up sets of 5 and 1 working set. Next session you can do 3 warm- up sets and 2 working sets. Next session you can do 2 warm- up sets and 3 working sets. Then add weight and start over with 1 working set of 5. Here’s the picture to make it more visual. Secondly, despite the examples above, 5 x 5 is not only for full- body routines. You can successfully use it with split routines. Iron Addict’s SPBR is one of the examples. You can check it out here. Calisthenics. Regular 5 x 5 routines are great when it comes to weights. But what about calisthenics? Well, everything is a little bit trickier (as always). It’s all because you can’t make microadjustments like with barbell exercises (well, you can. Read here how. But it’s not pure bodyweight training anymore). There are 2 ways out: Weighted calisthenics. Use more flexible set/rep scheme. Of course, I can’t leave you without routine and practical knowledge how to implement 5 x 5. You can find beginner routines here. Let’s implement several training tools and several methods of 5 x 5 and create a program for intermediate trainee for gaining strength and building some muscle: Day 1. A) Sandbag Zercher Squats 3 x 5. B) Tuck Planche Push- Ups (between chairs) 3 x 5. C) One- Arm Kettlebell Row 5 x 5. D) Ring Triceps Extensions 3 x 8- 1. Day 2 – off. Day 3. A1) Kettlebell Double Lunges 5 x 5 (each leg)A2) Kettlebell Double Swings 5 x 5. B) Pistols 4 x maximum. C) One- Leg Calf Raises 3 x 1. Day 4. A1) Handstand Push- Ups 3 x 5. A2) Weighted Chin- Up 3 x 5. B) Weighted Dips 1 x 5. C) Sandbag Shouldering 5 x 2 (1 per side, switch sides after every set)Day 5 off. Day 6 off. Repeat. Notes: 1 x 5 means 4 warm up sets and 1 work set; 3 x 5 means 2- 3 warm up sets and 3 work sets; 5 x 5 means 2- 3 warm up sets and 5 work sets; If you can’t accomplish all reps in work sets in first week, you’re using weights or exercises that are too hard for you; If you can accomplish all the reps in work sets, you can add the minimum increment. No more than 2. 5 kg; If you want to add some muscle, then you need to be in calorie surplus and eat enough protein and carbs. Closing Thoughts. This is by no means last word in 5 x 5 training but I hope I opened some new ways to train for you and made 5 x 5 system more understandable. Use these programs and see what works. Thanks for reading. Like and share. If you have any questions feel free to ask. Play rough! Alex. Subscribe to my RSS Feed, e- mail newsletter, Facebook page and Twitter for more tips on strength training templates. P. S. What do you think of the 5 x 5 system? Rough Strength Files Book. What if you could gain impressive strength, build serious muscle, and get ripped with no gym memberships or fancy exercise machines? What if you could do it with anything you have at hand? The Rough Strength Files will share with you 4. This book is an organized treasure chest densely packed with knowledge and practical advice on how to make everything work even if you have nothing. Click here for more information. The Shortcut to Your Goals. Are you tired of lack of results? Strength training seems like the rocket science to you? Do you want to get strong, build muscle, lose fat, and get awesome finally? Let the professional do all the dirty work for you. Click here for more information. Saxon, Arthur . Universe Barbell and Dumbbell Course. Park, Reg - The Science of Dumbbell Training. Park, Reg - The Secret of the Multi- Set System. Park, Reg - Training for Power. Park, Reg - The Reg Park Mr Universe Specialization Courses. Paschall, Harry - Development of Strength. Paschall, Harry - Muscle Moulding. Paschall, Harry - Muscular Arms and Shoulders. Paschall, Harry - The Bosco System of Progressive Physical Training. Peoples, Bob - Developing Physical Strength. Pullum, William - How to Use a Barbell. Pullum, William - Weight- Lifting Made Easy and Interesting. Rader, Peary - Iron Man Barbell and Dumbbell Courses. Rader, Peary - The Rader Master Bodybuilding and Weight Gaining System. Salvati, Michael - The Production of Muscular Bulk. Saxon, Arthur - The Development of Physical Power. Saxon, Arthur - The Text Book of Weight- Lifting. Steiner, Bradley - A Complete Guide to Effective Barbell Training. Strossen, Randall - Super Squats. Tucker, Rich - Biblical Nutrition. Willoughby and Hinbern, - The Master Method of Health, Strength and Bodybuilding. Milo Bar Bell Courses by Alan Calvert. Learn how the oldtimers trained with the same courses shipped with Alan Calvert’s famous Milo Bar Bells. His books, courses, equipment, and Strength magazine were the last word in weightlifting in North America from 1. In fact, if you lifted weights, you probably owned a Milo and were following Calvert’s world famous Milo Bar Bell Courses! The war demanded a massive, all out effort from every citizen and the men and women of the York Barbell Company lead the charge. You’ll read the kinds of training routines used with whatever was at hand. He credits his methods with enabling him to put up 2. He made a name for himself by offering a prize of . Many a strength athlete tried and all of them failed. After a time, and numerous requests, Inch wrote down his training methods. It’s filled with rare never before published photos of the great Arthur Saxon, world famous professional strongman and circus performer billed as, ! This IS a Classic Book! Has anyone ever explained to you why they use “reps” and “sets” in their training? Or, has anyone ever explained which exercises should have high reps or sets and which ones should have low reps or sets? Well, here's the answer!
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