Primary Point of Focus with 5 Reps

There are tons of powerlifters and strength athletes that love 5 reps. Using weights that permit 5 reps per set seems to accomplish a variety of objectives. These objectives include the following:

1. Five reps will build strength
2. Five reps will build size
3. Five reps is heavy enough to build size and strength without being so heavy that your nervous system burns out.

Some weight training programs are built exclusively on 5 reps. The 5 sets x 5 reps program has been around for decades. It was made popular by several lifters and bodybuilders. You can see the details of how some of them used 5 x 5 training by referring to the following links:

Reg Park’s 5 x 5 training

Bill Pearl’s 5 x 5 training

Bill Starr’s 5 x 5 training

Training with 5 reps is still popular today; especially among those who follow the Stronglifts 5 x 5 Method. Other programs such as The Starting Strength Method focus on 3 sets of 5 reps. The Texas Method includes a variety of different sets and weights with 5 reps as it includes a day of 5 x 5 training with 90% of your 5 rep max, a recovery day of 3 x 5 training using 80% of the weight that was used for 5 x 5 training, and a 5 rep max effort day with as much weight as possible for 1 set of 5 reps.

Other Rep Ranges

Even though 5’s are great, most lifters like to include other rep ranges as well. Lighter weights and higher reps will tend to prepare the body to respond better after making a transition to heavier weights that are used for lower reps. This is why lifters often start a training cycle with lighter weights and gradually add weight from week to week until they are using very heavy weights at the end of the cycle. However, there are lifters who find fault with this process because they feel as though they lose strength at the start of the cycle when the lighter weights are being used without any heavy lifting. Some lifters also feel as though they lose size at the end of the training cycle because the training volume drops extremely low with triples, doubles, and single rep training. Those who are not able to retain size at the end of the cycle will tend to lose strength as well. 

Combining 5 Reps With Other Rep Ranges 

One solution is to include one or more sets of 5 reps in every workout regardless of whether light weights and high reps, or heavy weights and low reps are being used for the other sets.  In other words, go ahead with a loading cycle. Start the cycle with light weights and higher reps and add weight from week to week until heavy weights are used at the end of the cycle. At the same time, include a little 5 rep training in every workout. I refer to this as primary point of focus training where 5 reps is the primary focus as it is included throughout the entire cycle because it is so effective. All other rep ranges are a secondary focus because they will come and go throughout the cycle instead of being a permanent part of the cycle as 5’s are. An example of how this works is necessary in order to provide a clear understanding of this concept:

 One way to incorporate 5’s into both lighter workouts and heavier workouts is to begin by designing a typical linear periodization cycle. The amount of weight used for each set is based on a percentage of your single rep max. The reps and percentages for each exercise each week are listed below: 

Week 1

First work set of each exercise: Do 5 reps with 80%

All other work sets of each exercise: Do 10 reps with 67%

Week 2

First work set of each exercise: Do 5 reps with 82%

All other work sets of each exercise: Do 10 reps with 70%

Week 3

First work set of each exercise: Do 5 reps with 80%

All other work sets of each exercise: Do 8 reps with 72%

Week 4

First work set of each exercise: Do 5 reps with 82%

All other work sets of each exercise: Do 8 reps with 75%

Week 5

First work set of each exercise: Do 5 reps with 85%

All other work sets of each exercise: Do 8 reps with 77%

Week 6

All work sets for each exercise will be done for 5 reps with 80%

Week 7

 All work sets for each exercise will be done for 5 reps with 82%

Week 8

All work sets for each exercise will be done for 5 reps with 85%

Week 9

First work set of each exercise: Do 3 reps with 87%

All other work sets of each exercise: Do 5 reps with 80%

Week 10

First work set of each exercise: Do 3 reps with 90%

All other work sets of each exercise: Do 5 reps with 82%

Week 11

First work set of each exercise: Do 1 rep with 95%

All other work sets of each exercise: Do 5 reps with 80%

Week 12

Go for a personal record for your single rep max for each exercise

All other work sets for each exercise: Go for a record 5 rep max.

Choosing the Right Number of Sets

The exact amount of sets you perform for a given muscle group should be based on your ability to remain at full strength. If the muscle group you are training begins to weaken as you repeat sets, stop training it.

Choosing A Training Frequency

The training frequency you choose should be based on what delivers the best results in your own experience. Most lifters respond best when they train each muscle group two or three times per week, but you can train more or less than this if it works better.

Remember that 5’s will force you to lift some pretty heavy weight, but not so much that your nervous system starts to burn out. At the same time, 5’s provide enough reps to insure that you are getting sufficient volume in every workout. This will help you to always maintain both size and strength regardless of whether or not the rest of your training is light or heavy. Best of training to you.