I recently wrote a book about high volume strength training through the use of doing a lot of sets of 5 reps. You can read the introduction to the book below:
In this brief book, you will learn an approach to training that allows you to accumulate a substantial amount of training volume without accumulating an overabundance of fatigue. In order to get strong as possible, you must have a sufficient amount of energy, force, and power, throughout your workouts. The only way to accomplish this is to pace yourself throughout each workout. If you accumulate fatigue too quickly during the early stages of a training session, you will find yourself in a state of weakness and fatigue throughout the majority of the workout. This mistake will hinder your progress, but it can be avoided through the correct use of high volume 5’s.
High volume 5’s training is based on seven guidelines. These seven guidelines are listed below and will then be explained one at a time in separate chapters.
- Choose basic exercises based on pressing, pulling, and squatting.
- Use fairly light weights that range from 50% to 65% of your single rep max.
- Perform five forceful reps for each set.
- Rest 60 to 90 seconds between sets.
- Keep repeating sets for a muscle group as long you can lift the weight forcefully for all five reps of each set.
- Press three times per week, squat twice per week, deadlift and pull once per week.
- Gradually add weight as the weights become easier to lift.
If you want to read the rest of the book, click on the link below and it will take you to the home page where you can access the book by clicking on the appropriate book cover. Best of training to you.