silveraw
Level 9 Valued Member
If you have been lifting with the idea that "anything over 5 reps is cardio" for a while and hit a wall you can't quite seem to overcome it might be time to build out your base a bit.
If you have been running the same 5/3 or 5/5 program over and over again and not making gains, while also dreading whenever it starts to get heavy, it is probably time to build out your base a bit.
What is base building?
Basically it is building your work capacity, coordination, and hypertrophy in order to increase your strength potential. It takes a lot of work to get strong, don't handicap yourself by ignoring your base. You will need the ability to do more, you will need to be really good at your lifts, and you will need some meat to move the weight.
Some might even call it GPP. This is the general training you do to prepare yourself for more specific training (in this case getting stronger).
Think of this like your zone 2 cardio you would build up before diving into some more high intensity work before you peak for a snatch test.
How does it work?
There are a lot of ways to do this. But generally if you have been doing less than 10 reps a workout for years, it is time to add some volume. In the traditional Soviet model coaches would program waves where each one increases volume 10% for a few months before dropping down 20% and starting again.
A good way to do this if you don't want to program with a spreadsheet is the classic "add sets" method.
Basically start out with a decently heavy 8/3, then next week do 8/4, then 8/5 on each of your main lifts. Then start a new "wave" use a bit heavier but keep up the theme of higher volume for example 5/5, 5/6, 5/7. Your first week should be easy, second week you should feel it, and third week is when it gets hard.
Hit each lift 2x a week with the second time lighter than the "heavy" day. do a set less as well if you feel like you need it.
Follow it up with some "bodybuilding" movements to get some extra meat on your bones and to address any weak points you might have.
So what does it look like all put together?
This helps you increase volume, build work capacity, and also lets you get much more exposure to the lift. Don't get too hung up on exact reps and sets. The important thing is to add volume every week.
But can I change XYZ?
Yes,
if you want more or less days per lift, go for it.
If you are spending too long in the gym, start cutting from the bottom up.
If you are super beat up after the first wave, go ahead and take a full deload week before starting the next one.
I'm not sure about doing more than five reps? If you haven't done more than five reps in a set, it is a good time to expand your horizons.
Do what you need to make it work for you. Just make sure to focus on adding more volume than you have been doing. It will get hard and you will get some fatigue built up. But thats OK and supposed to happen. You are building up more potential for strength.
Did you steal this program?
Kinda... It draws from basic strength training principles with heavy inspiration from 5/3/1, RELOAD, The System by Jonny Parker, Purposeful Primitive, and Alex Bromley's content. But also it is hardly original ground breaking stuff. Lifters like Doug Young were doing this sort of thing 50 years ago. It just seems that the pendulum has swung from the extreme volume bodybuilding of the 90s to super specialization today and the value of good ole extra reps kind of got lost along the way.
If you have been running the same 5/3 or 5/5 program over and over again and not making gains, while also dreading whenever it starts to get heavy, it is probably time to build out your base a bit.
What is base building?
Basically it is building your work capacity, coordination, and hypertrophy in order to increase your strength potential. It takes a lot of work to get strong, don't handicap yourself by ignoring your base. You will need the ability to do more, you will need to be really good at your lifts, and you will need some meat to move the weight.
Some might even call it GPP. This is the general training you do to prepare yourself for more specific training (in this case getting stronger).
Think of this like your zone 2 cardio you would build up before diving into some more high intensity work before you peak for a snatch test.
How does it work?
There are a lot of ways to do this. But generally if you have been doing less than 10 reps a workout for years, it is time to add some volume. In the traditional Soviet model coaches would program waves where each one increases volume 10% for a few months before dropping down 20% and starting again.
A good way to do this if you don't want to program with a spreadsheet is the classic "add sets" method.
Basically start out with a decently heavy 8/3, then next week do 8/4, then 8/5 on each of your main lifts. Then start a new "wave" use a bit heavier but keep up the theme of higher volume for example 5/5, 5/6, 5/7. Your first week should be easy, second week you should feel it, and third week is when it gets hard.
Hit each lift 2x a week with the second time lighter than the "heavy" day. do a set less as well if you feel like you need it.
Follow it up with some "bodybuilding" movements to get some extra meat on your bones and to address any weak points you might have.
So what does it look like all put together?
Monday | Tuesday | Wendesday | Thursday | Friday | Saturday | Sunday |
Squat heavy | Bench heavy | Deadlift Heavy | Press Heavy | |||
Deadlift light | Press Light | Squat light | Bench light | |||
front squats | db incline press | RDL | pin press | |||
leg extensions | lat pull downs | nordic curls | tricep extension |
But can I change XYZ?
Yes,
if you want more or less days per lift, go for it.
If you are spending too long in the gym, start cutting from the bottom up.
If you are super beat up after the first wave, go ahead and take a full deload week before starting the next one.
I'm not sure about doing more than five reps? If you haven't done more than five reps in a set, it is a good time to expand your horizons.
Do what you need to make it work for you. Just make sure to focus on adding more volume than you have been doing. It will get hard and you will get some fatigue built up. But thats OK and supposed to happen. You are building up more potential for strength.
Did you steal this program?
Kinda... It draws from basic strength training principles with heavy inspiration from 5/3/1, RELOAD, The System by Jonny Parker, Purposeful Primitive, and Alex Bromley's content. But also it is hardly original ground breaking stuff. Lifters like Doug Young were doing this sort of thing 50 years ago. It just seems that the pendulum has swung from the extreme volume bodybuilding of the 90s to super specialization today and the value of good ole extra reps kind of got lost along the way.