Strength Training Basics

5 x 5 Progression:

Five sets of Five is the meat and potatoes of strength training.

Start with a conservative weight. If you manage five reps in all five sets, next time add 10 pounds and start over. Not 5 pounds, and definitely not 2, but 10.

Most likely you will not get all the fives on your first workout with the new weight. Perhaps you will get 5, 5, 5, 4, 3. No problem, stay with the poundage until you get all 5×5. Your second workout might be 5, 5, 5, 5, 4, and your third of fourth should get you to 5 x 5. Slap on another pair of “nickels” (5-lb. plates) and work your way up to 5 x 5 again. According to Faleev, the above progression will add 110-175 pounds to your max in each of the three powerlifts in one year, provided you are fairly new to the game.

Deadlift 1x per week; Squat and Bench 2x per week

You will be deadlifting once a week and squatting and benching twice a week, once heavy and once light for the latter two. Your light days are for honing technique, not for burning out your muscles with high reps. Do 5 sets of 4 reps (5 x 4) with weights that are 80% of the heavy day’s. For instance, if you did 5 x 5 with 200 on your heavy day, stay with 160 for 5 x 4 on your light day. That’s it! The key to the program’s success is in doing less.

The Russian recommends the following schedule:

Monday –heavy squat (SQ)

Tuesday –heavy benchpress (BP)

Wednesday –heavy deadlift (DL)

Thursday – light SQ

Friday –light BP

Saturday –off

Sunday –off

If training five days is not an option, four will do:

Monday –heavy SQ

Tuesday –heavy BP

Wednesday –heavy DL

Thursday –off

Friday – light SQ, light BP

Saturday –off

Sunday –off

Not ideal, but if you have to cram your training into three days:

Monday – heavy SQ

Tuesday –off

Wednesday –heavy BP, light SQ

Thursday – off

Friday – heavy DL, light BP

Saturday – off

Sunday – off

Failure and Rest Intervals

Never train to failure! Don’t attempt a rep unless you are 100% sure you will make it. Ideally, keep one extra rep in the bank. “Save your strength for the next set,” insists Faleev.

Don’t get greedy.

Practice one lift per workout, stretch, and get out. Faleev stresses that you must wrap up each strength workout with static stretches. “The benefits of stretching are enormous. Stretching can increase your strength by 10%. It is a lot.” The man explains that “when you lift a weight your muscles contract. And after the workout the muscles remain contracted for some time. The following restoration of the muscles’ length is what recovery is. Until the muscle has restored its length, it has not recovered. Hence he who does not stretch his muscles slows down the recuperation process and retards his gains.” Besides, tension and relaxation are the two sides of the same coin, “if the muscle forgets how to lengthen, it will contract more poorly. And that is stagnation of strength.”


Don’t rush your sets.

Do a couple warm-up sets if you must, then feel free to take 5 min. and even more between your work sets. Top power dogs take longer; 30 min. is not unheard of. Power loves rest and does not tolerate rushing. You may feel that you are completely recovered in 2 min. but take a full 5 anyway. According to Faleev, an hour is a good number to shoot for in your workout length.

Helpful Links:

80/20 Powerlifting

  • Carmen
    July 7, 2019 at 9:05 pm

    I can’t get a signal propranolol dosage for performance anxiety Some observers thought that suggestedMaduro might halt the divestment, but the sale process hascontinued, the people said asking not to be named because thematter is private.

  • Goodsam
    July 7, 2019 at 9:16 pm

    A financial advisor aspirin celebrex The country and its president are increasingly authoritarian, but they aren’t fascist; there are no pogroms, no round-ups of liberals, no preparations for the domination of Europe

  • Micheal
    July 7, 2019 at 9:37 pm

    Will I be paid weekly or monthly? the manufacturer of zyrtec I started collecting information about Armenia, its culture, traditions, and got really interested in the country

  • Kareem
    July 7, 2019 at 9:47 pm

    I’m a housewife doxazosin mesylate substitute A recent report by the World Wildlife Fund showed CO2 emissions from coal plants in Europe are on the rise due to lower coal prices.

  • Robbie
    July 7, 2019 at 10:18 pm

    A packet of envelopes should clonidine be taken with water On immigration, for example, he has appeared meekly to follow in Tory (and Ukip) footsteps instead of saying what he actually thinks

  • Bernie
    July 7, 2019 at 10:29 pm

    I’m on work experience findcars dealer login Harvin has flashed his game-breaking talent in six games with the Jets, but has fallen victim too many times to nightmarish quarterback play

  • Mervin
    July 7, 2019 at 10:39 pm

    I’ve just graduated tamoxifen and aspirin “We know that it is caused by a problem in the immune system which damages the insulin-making cells in the pancreas

  • Aaliyah
    July 22, 2019 at 11:09 pm

    Accountant supermarket manager ceftin medscape
    This is because cuts in greenhouse gas emissions would have to be even deeper and so more costly in due course to keep rising temperatures below an agreed U.N. ceiling of 2 degrees Celsius (3.6F) above pre-industrial times, it said.

Post a Comment