I recently wrote a book that explains a linear periodization method that I refer to as the 5-4-3 method. It is based on an eight to ten week training cycle that starts with 5 reps per set. The middle of the cycle is marked by a transition to 4 reps, and it finishes with 3 reps per set towards the end of the cycle. The fact that the cycle consists of 5, 4, and 3, reps per set is why I call it 5-4-3.
The weight starts at 70% of your single rep max for power exercises at the start of the cycle. It then increases by 2% to 3% per week until the end of the cycle.
Some of you may be wondering why the program calls for only 5 reps per set at the start of the cycle when using only 70% of your single rep max. Most lifters can perform 10 to 12 reps per set with 70% of their max if they push for max reps. This being the case, it important to understand that this 5-4-3 program is not based on pushing close to failure on each set, instead, the sets are purposely limited to 5 reps per set in order to reduce the amount of fatigue within each set. This allows you to maintain a steady even rep pace throughout each set and enables you to impart a high degree of force, power, and speed into each rep. The reduced fatigue within each set also delays the accumulation of fatigue from set to set and allows you to perform more sets, more total reps, and to use better form.
The amount of sets you perform for each exercise is based on how many sets you can repeat while maintaining a steady even rep pace from rep to rep and set to set while maintaining stellar form. You will eventually reach a set where one or more of the following three things will happen:
1. Your rep speed starts to slow down at the end of a set
2. You reach a set where the force and speed of your reps decreases in comparison to the previous sets you performed.
3. You can no longer maintain excellent lifting form for every rep of each set.
If any of these three situations occur due to fatigue, stop repeating sets for the exercise you are performing.
The weekly poundages for a 5-4-3 cycle can be planned according to percentages that are based on your single rep max, or it can be planned on the basis of a different method that is described in the book.
If you are considering the use of linear periodization for your own training, you may benefit from reading the details of the 5-4-3 method. These details are explained in the book shown below. It’s free. Just click on the book cover and the book will open so you can start reading. Best of training to you.
