Hi, Tried to find answers to this question before posting, honest! Done 6 wks now (15s, 10s and 5s), and because I can't do negs (no partner), I wanted to do 5s: but does this mean repeating the previous 2 weeks of 5s, with its progressive loading, or doing 2 weeks of your 5RM without progressively loading? Thanks
if you're wanting to extend the 5's, you could effectively do it using the same weights for a couple weeks. you might try to cluster smaller sets or even singles in order to allow progressive loading.
Thanks for the reply. I'm trying to work out what is the most significant aspect of this part of the training: progressive loading to beyond the 5RM in weeks 6 or 7, or keeping up the frequency of training at the 5RM. In either case, isn't it just best to decondition straight after the 6 week mark and then start another cycle? I don't fully understand how this part of the program fits in with the basic principles, so sorry if I seem really 'fick'
depends on what your goals are and how you're feeling.... personally, when I finish my current cycle I'm going straight to SD. I did that last cycle too and I really liked the way it worked out. were I going to extend the 5's, I'd do mostly singles w/ rest time in between
<div> (blowk @ Nov. 17 2007,21:00)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Thanks for the reply. I'm trying to work out what is the most significant aspect of this part of the training: progressive loading to beyond the 5RM in weeks 6 or 7, or keeping up the frequency of training at the 5RM. In either case, isn't it just best to decondition straight after the 6 week mark and then start another cycle? I don't fully understand how this part of the program fits in with the basic principles, so sorry if I seem really 'fick' </div> The thing is blowk, the 5s are very effective muscle building weeks. The loads are at their highest which means more strain on the muscle tissue which, in turn, means a continued muscle building stimulus. Once you are at your 5RMs it is quite ok to continue using the same loads for a few more weeks as they will remain effective for at least that long. As fearfactory said, it is quite a good idea to cluster reps, particularly after the initial work set. That way you won't build up as much fatigue over the course of the week and it will help prevent having to drop off your volume. If you have gained strength over the cycle you can find out in the post-5s (ie. after the first two weeks of 5s) by increasing your 5RM loads where possible.
Thanks, both posts really help. I think I'll carry on with 5s for two weeks and try to get as much out of it as possible. I will feel then that I really have earned two weeks off
Waitaminnit. I think we were discussing in another thread a little about using MS after the fives...if I remember right, that was okay too. And if not doing a 20-rep set, then just 80-85% singles until fatigued. I see no reason that you couldn't warm up with a set of fives, add some weight and do the MS...no difference in that from drop sets IMO. One could go into 3's, but I'd imagine (I don't know) if everyone would grow from that...but you'd get stronger. My joints don't like 3's.
