You can go a long way in the strength building process by using a very simple training scheme consisting of 5 reps per set for three workouts per week. However, I suggest that you vary each workout in terms of the amount of weight and number of sets. Each workout should include three exercises consisting of one exercise each from the following three categories:
1. A pressing exercise such as bench presses or incline presses for chest muscles.
2. Barbell rows, T-bar rows, seated pulley rows, or lat pulldowns for back muscles
3. Either squats, a variation of squats, or a leg press exercise for legs.
You can also use deadlifts once per week in place of squats.
Make sure that you choose just one exercise from each of the three categories listed above within a given workout. You can change exercises for a given muscle group across different workouts, but don’t do more than one exercise for a muscle group within a given workout.
The Workouts
Each exercise should be performed according to the sets, reps, and percentages of your Single Rep Max (SRM) listed for each workout below:
Workout 1
Do 8 sets x 5 reps: Use 60% to 65% of your SRM or your 15 rep max
Workout 2
Do 5 sets x 5 reps: Use 70% to 75% of your SRM or your 10 rep max
Workout 3
Do 3 to 4 sets x 5 reps using 75% to 80% of your SRM or your 8 rep max
Percentages
Just to be clear, when a percentage is listed, it refers to the percentage of the maximum weight that you can lift for a single rep for the given exercise you are performing. For example, if your maximum squat for one rep is 300 pounds and you are instructed to use 70% for 5 reps per set, then you will use 70% of 300 pounds which is 300 x .7= 210 pounds. You would then use 210 pounds for each set of 5 reps.
Max Reps Equivalent
If you don’t like to calculate percentages, you can use a max reps equivalent. For example, research shows that most lifters can lift 70% to 75% of their single rep max for a maximum of about 10 reps. This would also be your 10 rep max and a max reps equivalent to 70% to 75% of your single rep max. In this example, it is the amount of weight that you would use for each set of 5 reps.
Why Stop Short of Failure?
A Russian strength coach by the name of Pavel Tsastsouline answered questions about strength training in an interview with Dave Rogan. In the interview, Pavel said that coaches from the former Soviet Union did research on many lifters and found that over the long term, the most consistent results occurred when lifters performed anywhere between one third to two thirds of the maximum number of reps they were capable of performing within a set. This level of intensity is what occurs in the three workouts listed in this article:
Workout one is based on pushing each set about one third of the way to failure.
Workout two is based on pushing each set about half way to failure.
Workout three is based on pushing each set about two thirds of the way to failure.
In the case of the workouts presented in this article, the lighter the weights, the farther you stop short of failure and the more sets you perform. The heavier the weights, the closer you come to failure and the less sets you perform.
Additional Exercises
You can throw in some additional exercises if you prefer in order to give more attention to some of the smaller muscle groups such as deltoids, biceps, triceps, calves, and lower back and hamstrings. The following exercises will work the muscles listed, but just choose one exercise per muscle group within a given workout.
Deltoids
Overhead presses
Side lateral raises
Upright rows
Biceps
Any variation of curls for biceps
Triceps
Any variation of triceps extensions
Calves
Any form of calf raises
Lower Back
Hyper extensions
Reverse Hyper extensions
You don’t need to do as many sets for these muscle groups because they will receive plenty of lifting stress from basic presses, pulls, and leg exercises. I suggest two sets of 6 to 10 reps for these smaller muscle groups. Use between 65% to 75% of your max and stop a couple reps short of failure when doing these exercises.
Over time, the workouts will become easier and you can add a little weight. When you add a little weight, the amount of effort should feel the same as it did when you started the program. This means that when you add weight, the first workout of the week should still feel like you are only pushing a third of the way to failure, the second workout should feel like you are pushing half way to failure, and the third workout should feel like you are pushing two thirds of the way to failure. If you add too much weight, or you are adding weight to quickly, the workouts will keep getting harder and harder over time. Don’t let this happen as it will hinder your long term results. Wait until your body adapts before you add weight.
If you have been training to failure and you are stuck at the same strength level, try the simple workout plan presented in this article to start making progress again. Best of training to you.