The 5,4,3,2,1 Method - Charles Poliquin

Excerpted from this book. 

Bob Hoffman was one of the most influential men in weightlifting and weight training. One workout that he recommended was a pyramid system called the 5,4,3,2,1 training method. There is a skill involved in lifting heavy weights, and this method teaches the muscles and nervous system how to express their true 1-rep maximum.

Bob Hoffman believed that a good guideline for getting strong was to perform a total of 15 "quality" repetitions of a given exercise. 5,4,3,2,1 equals 15 reps, as does 5 x 3, 3 x 5, and 4 x 3.75. Although there are flaws in this logic as sets of 5 produce a different training stimulus than sets of 3, the 5,4,3,2,1 method became a widely-used program used by countless athletes in the Iron Game.

One benefit of this method is that it teaches the muscles and nervous system to express their true 1-rep maximum. That is, it is difficult to go from performing habitual sets of 10-12 reps to doing a true 1RM because these higher reps don't recruit the higher-threshold fibers that produce maximum muscle force. 

Note: I've tried changing up the set/rep scheme using around 15 total reps on a lift in the past. First session- 3x5; second session- 4x4; third 5x3. fourth - 8x2; fifth - 15x1. This allows you to keep upping the weight as the reps become lower each session, and of course you have to already be familiar with what you're capable of at each rep setting. The difference between doing 3x5 and 15x1 is enormous. Lower reps allow one to ditch a lot of the "prep" reps that higher-rep sets have. Some say lower reps get right to the deeper fibers and all that. I don't really know about that but as far as temperament goes, some lifters hate low reps and some love 'em, so go figure. Some gain very well with higher reps, others do not, and vice versa. Some gain strength with higher reps, some make out better with lower reps in gaining strength. 5,4,3,2,1 is a great way to get it all in, in a very short time. 

Powerlifter John McKean [such a great guy, only too willing to share what he had learned over the decades] wrote about this training method in Muscular Development in 1969. [Unfortunately, after going through all 12 issues from that year no such article was found. I get obsessive sometimes about finding the silly things! No such article found.] Anyhow . . . 

Mckean figured this: "The countdown provides the lifter with with several advantages. First of all, he is relieved of the boredom of doing set after set with the same weight for the same number of counts. Secondly, he looks forward to each coming set because, in his mind the decreased repetitions make it easier to perform. Of course there is more weight to contend with but those detestable reps are diminished! It can also be seen that the body requires a gradual adjustment to an ever-increasing weight. When one can force his mind and body to accept heavier workloads, he begins to improve." 

WHERE IN HELL IS THAT EARLY MCKEAN ARTICLE! 

Oops. 

The program is simple. After performing several warmup sets, anywhere from 1-5 reps with progressively heavier weights, you select a weight equal to your 5-rep max and perform 5 reps. From here you add 2-3 percent more weight every set, doing one fewer rep each set until your reach your 1RM, well, your 1RM after doing a 5, a 4, a 3 and a 2 an-a one an-a two are we liftin' or dancin' honey? 

How difficult a particular set is determines how much weight you will use for your next set . . . don't just plop a couple percent more weight on the bar, note how hard the set was and THEN figure out how much to add. A guy can get fair good at this game over time, this knowing what you're capable of at any moment, and it will vary. Last time I had leprosy my numbers on the threes were a tad bit on the low side, eh. Wound up with a gangrenous left foot getting amputated and my squat numbers suffered somewhat. If only I had gone with a carnivore diet this never woulda happened. Right? Stuffing nothing but vast quantities of what people now call "protein" down yer stinking maw can cures anyfing! 

Where was he before being rudely interrupted? 

If a weight is easy-ish, increase by 3% or more. If the weight is an honest struggle, a 1% increase is a bitter but better choice. 

Here's a sample, assuming the 1RM for the movement is about 300 pounds: 

265x5

270x4

275x3

282.5x2

290x1 

Obviously, you'll need to adjust the starting weight upwards by small amounts as you progress so as not to get leprosy. For instance, if you successfully completed all the reps (5,4,3,2,1), you'll need to add a small amount of weight on the first set of the next workout.

Here, Charles goes into using sorta-supersets with this method. You know the drill. Agonist and antagonist alternating, two minutes rest between each for a sorta-superset using 5,4,3,2,1 reps. 

Find ways to make your training more productive AND more interesting to you. 

It ain't all that hard once you have a clue what you're up to. 

Enjoy Your Leprosy!