![]() ![]() This is certainly a tougher workout, but now we have to factor in potential fatigue. In general, if you are lifting 80% or less of your working weight for the same reps, consider that a warm-up set (in this example 245 or less for 5 or fewer reps isn’t enough stimulus to be considered a working set). This isn’t bad per se, but in reality is it is 3 sets of 5 and only one set is at the lifter’s actual capacity, so now we have to ask if enough volume is performed. If the lifter really can hit 305×5, then the first 2 sets are just warm-up sets. ![]() If you look at the example above, it really isn’t 5 working sets. There are two main problems with using ascending sets and 5×5. With ascending sets, the weight will increase each set with the work out culminating in one extra tough set. There are 2 traditional ways of structuring the 5×5 workout: ascending sets or straight sets. In short 5×5 is and likely always will be a solid way to train. 5 sets provides extra practice and increased volume over the traditional 3 sets. 5 reps seems to be an ideal number for both building strength and for improving neuromuscular coordination (technique). 5×5 involves performing 5 sets of 5 reps on a given exercise (squats, bench, etc) as your main working sets for the day. It is simple, easy, and often quite effective. Two legendary strength coaches, Bill Starr and Mark Rippetoe, popularized this training method. Most lifters have heard of a 5×5 workout arrangement. ![]()
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