If you feel wiped out after a 5 x 5 workout, an alternative is to pyramid your percentages for 5 x 5 training. In the last article on 5 x 5 training, I discussed the fact that there are some lifters who have a high capacity for repeating sets at full strength. These lifters can perform 5 sets of 5 reps using 80% or more of their single rep max on every set.
Should You Pyramid Your Percentages for 5 x 5 Training?
Not all lifters have a high capacity for repeating sets at full strength, and some will find that their strength quickly drops off after one or two sets. If you happen to have a lower capacity for repeating sets at full strength, the number of reps that you can perform for each set will quickly drop off on your second or third set. For example, it is possible that you start out with five reps on your first set and find that you can only perform one or two reps by your last couple of sets. If this happens when attempting a 5 x 5 workout, you can either decrease the poundage and use a lower percentage of your single rep max for all five sets, or you can pyramid your percentages for 5 x 5 training by increasing the poundages for each successive set.
Percentages for Each Set of 5 x 5
When you pyramid your percentages, I suggest that you reach 80 to 85% of your single rep max on your fifth set. This will be the heaviest set of the pyramid. When determining the percentages for the other sets, count back by about seven and a half percent per set. If you finish with 80% on your fifth set, decrease to 72½% for your fourth set, 65% for your third set, 57½% for your second set, and 50% for your first set. When you pyramid your percentages for 5 x 5 training from the first to the last set, it will be done as follows:
Set 1: 5 reps with 50% of your single rep max
Rest 60 seconds
Set 2: 5 reps with 57½% of your single rep max
Rest 90 seconds
Set 3: 5 reps with 65% of your single rep max
Rest 2 minutes
Set 4: 5 reps with 72½% of your single rep max
Rest 3 minutes
Set 5: 5 reps with 80% of more or your single rep max
Even if you normally use the same percentages for five sets, you can occasionally pyramid your percentages for 5 x 5 training to give your body a different challenge. You won’t stress your muscles as much for the early sets of 5 x 5 training, but you should use a heavier load than normal for the fifth set.
Avoid Overtraining on 5 x 5
To be clear, if you have a high capacity to repeat five sets of five reps at 80% of your single rep max without losing strength, there is no reason to pyramid your percentages for 5 x 5 training; simply go heavy on every set. However, if you find yourself quickly weakening by your second or third set, you may be better off to pyramid your percentages for 5 x 5 training. The reason I suggest this is because if you train in a weakened state, it often leads to overtraining.
Train According to Your Capacity
The bottom line is to adjust your 5 x 5 training according to your capacity for repeating sets at full strength. If you have a high capacity, go heavy with 80% or more on every set. If you have an average capacity, use about 75% on every set. If you have a low capacity, you are probably better off pyramiding your percentages so that you only train heavy for your final set. Evaluate your capacity, and adjust your training as necessary. After making adjustments, consider whether the adjustments helped and go with what proves to work best. May God bless you with the best of training.
The Previous Article goes into much greater depth on 5 x 5 training and includes a video of elite powerlifter, Mikhail Koklyaev, doing a 5 x 5 workout to perfection. Click on the title below to go to the previous article.