A reader asked me about the 5/4/3/2/1 system
and how to use it for strength training.
Now, this may be old hat for some of you, but
whenever one person asks a question, there are
usually a couple hundred (at least) other readers
who have the same question.
5/4/3/2/1 has been around a long time. The York
lifters used it often, and it was featured in Bob
Hoffman's books, the York courses and in Strength
and Health. So it has a long history and a good
track record.
As I've mentioned before Hoffman always noted that
3 x 5 gives you 15 reps -- that 5 x 3 gives you 15
reps -- that 8 x 2 or 2 x 8 gives you 16 reps -- and
that 5/4/3/2/1 gives you 15 reps. And for some reason,
doing 15 or so quality reps seems to work well for
many lifters.
It is a good program for those who wish to transition
from sets of 5 or more reps to heavy singles. I've
always said, don't jump into heavy singles. Instead,
do 5 x 5 for a few months -- and then do 5/4/3/2/1
-- and THEN try heavy singles.
It also is excellent for older lifters, and I talk
about it quite a bit in Gray Hair and Black Iron.
Anyhow, the 5/4/3/2/1 system works like this.
You do one to three progressively heavier warm-up
sets of 5 reps. working up to your working weight
for 5 reps.
"Working weight" means a weight that requires plenty
of concentration, focus and effort. But it should be
a weight where you get all 5 of your reps. Don't go so
heavy that you wipe yourself out, and don't go so heavy
that you only get 3 or 4 reps.
After your 5 rep set, rest a few minutes, and then add
some weight (perhaps only five or ten pounds -- it varies
depending on the exercise) -- and then do 4 reps.
Rest a few minutes, add weight, and do 3 reps.
Repeat for two reps.
Now finish up with a single rep.
The single rep should NOT be your top weight for one rep or
a max single that takes everything you have. It should make
you work but not destroy you.
To progress, add weight to each set.
If you like to cycle, you can use a cycling system where you
start at 70 or 80 percent of your top weight for each of your
sets in the 5/4/3/2/1 sequence and work up to 100 percent,
and then drop back and repeat.
Each time you drop back and repeat, put a little more weight
on the bar and try to finish a little bit higher.
See Gray Hair and Black Iron for some ideas on simple
cycling programs.
Another way to progress is to gradually add more single reps.
For example, you might try 5/4/3/2/1 and then work
up to 5/4/3/2/ 5 x 1.
A man named Grimek recommended that kind of program for building
strength and power. You may have heard of him.
As always, thanks for reading, and have a great day. If you
train today, make it a good one!
Yours in strength,
Brooks Kubik
P.S. You can learn more about the 5/4/3/2/1 system and how to use
it for great gains in Gray Hair and Black Iron:
http://www.brookskubik.com/grayhair_blackiron.html
