There are different levels of training intensity that lifters use when performing an exercise for 5 sets of 5 reps. Some prefer high intensity 5 x 5 which means that the lifter is very close to the point of failure when they reach the last rep of their last set. When taking this high intensity approach, the first rep of each set generally looks easier and faster than the last rep. Likewise, the first set generally looks easier and faster than the last set. In contrast, other lifters prefer a very measured level of intensity that allows them to maintain a steady even rep speed from the start to the finish of each set. In addition, each set looks the same in terms of form and speed.
The lifters in the following videos are all using excellent form and are all using a substantial amount of weight in relationship to their bodyweight. This tells me that they have all experienced significant progress using the intensity they choose to use. The first two videos show lifters who prefer the high intensity approach to 5 x 5 lifting. The third video shows a lifter who prefers a very measured level of intensity that allows him to maintain a steady even rep pace for every rep of every set.
High Intensity 5 x 5
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Measured Intensity 5 x 5: Consistent Rep Speed
The lifter begins training at 3 minutes 40 seconds into the video if you want to fast forward.
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Which Level of Intensity is Best?
Which level of intensity is best? The best level of intensity is the one that proves to work better than the others in your own training experience. Different lifters respond better to different intensities. Some respond better to a higher intensity and some respond better to a lower intensity. In my opinion, the lifters in the videos have all been successful in their quest to gain strength, and they should keep using the level of intensity that they are using as long as it keeps working for them.
When Progress Slows Down
What if your progress slows down? You don’t need to change your training just because your progress starts to slow down because everyone will reach the point where their progress slows down. However, if your progress comes to a stop, that is a different situation. My advice would be that you need to change if your progress completely stops.
When To Change Your Training
Those who are in their first year or two of training can often push themselves to keep adding weight to the bar on a fairly frequent basis. Some beginners and intermediates can add weight every week, while it may take others up to three weeks before adding weight to the bar. However, if you keep lifting long enough, you will reach the point where you add more weight, but you find that you can’t complete all five reps for all five sets. If this continues for four weeks or more, consider changing your level of intensity. Many people assume that the longer you lift, the harder you will have to push to keep gaining. In my opinion, the opposite is true.
Backing Off on Intensity
If you have a chance to observe top powerlifters training, you will notice that many of them are at the point where they limit the amount of weight they use according to what they can lift with perfect form and consistent rep speed on every rep of every set. This helps them to avoid exhausting their nervous system and helps to prevent overtraining. Lifters who avoid straining and grinding will also find that they can recover faster which often allows them to work out more often without overtraining. The increase in training frequency will lead to an increase in weekly volume. Many lifters will find that this has a positive effect on their ability to make consistent progress.
When to Add Weight
When focusing on lifting form and consistent rep speed on every rep of every set, you add about five pounds of weight as long as you can use perfect form and maintain the same rep speed for every rep of every set. Any time you find that a new addition of weight causes your rep speed to slow down at the end of any of your sets, put a temporary halt on the addition of any more weight. Keep repeating the 5 x 5 workouts with the same weight until you gain enough strength to maintain the same rep speed for every rep of every set for three consecutive workouts, then add another five pounds.
Where are you in your weight training journey? Do you push as hard as possible and find yourself making consistent progress? Then keep doing it. Perhaps you are at the point where you need to back off on your training intensity in order to use perfect form and consistent rep speed on every rep of every set. If so, then do it and be content to gradually add weight over the long-term. Best of training to you.