I have experimented with this myself, and it appears to be accurate. That works out to about 90% of your desired 90% intensity. If you don’t know your 1rm, test it for each exercise before you start the program. You don’t want to be failing any sets.Īs a rough guide, think about working up to 5 sets of 5 reps at 80% of your 1rm for the final week before deload. It is good to start lighter and progress upwards. This will give you time to recover, and hit the program again with renewed vigour and motivation. The program is intensive, so don’t go more than 6 weeks without a deload week. There are many different versions, but remember that the core barbell exercises, performed in sets of 5 x 5 reps are the heart of this program. The routine above is one variation of the 5 x 5 training method. It is advisable to add recovery and mobility work into your rest days, as this will help to improve your movement when you step back in the box, alongside helping you to recover much more efficiently.Ĥ Steps to Efficient Recovery After Training There are many slightly different versions of this program but they all follow the same basic principles of progression and structure. The most important part is always the 5 x 5 compound lifts. The accessory exercises are exactly that, accessory exercises. Try German Volume Training Core compound lifts Rest for 30 – 45 seconds between sets of the accessory exercises. Rest for 60 – 120 seconds between sets of the 5 x 5 compound lifts. Add weight in incremental amounts each week, provided that you were able to complete the prescribed sets the previous time you completed that particular workout.įor example, when benching in workout A, only increase the weight if you successfully lifted that weight for 5 sets of 5 reps the last time you completed workout A. Alternate between workout A and B three times a week with at least one day off between sessions.
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