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A 3×5 Approach to Strength Training

December 31st, 2008 Posted in Weight Training, Workout Routines

This is an updated version of a previously published article from June 2008.

If you have been reading weightlifting materials for any length of time, you have probably heard of 5×5 training. It has definitely worked for many trainees. I even made excellent progress on a 5×5 program. But with all this 5×5 hype, has anyone stopped to think that there might be an even more efficient way to train? Well, from my experience, there is.

This is not a powerlifting routing or a bodybuilding routine. This is not a conditioning routine or a cardiovascular routine. In fact it is all of those and none of those.

A 3×5 approach to strength training is a free weight routine designed to get you back into shape, to give you a break from a more mundane routine, or to blast you through a plateau.

Beginners

Learn how to put together an exercise program the right way. Learn all the basic compound exercises, as well as some variations there of. Start to build a foundation for future sports or weightlifting success.

Experienced Weightlifters

Break out of a rut with this program. Blast through plateaus. Relieve yourself of training program boredom. Once you switch to 3×5 you might never go back.

Benefits

• Increased strength and power.
• Reduced body fat.
• Increased muscle density and some size.
• Better health through conditioning.
• Increased flexibility and energy.

To create this new program, I am going to base the workout strategy around 5 postulates.

1. The frequency of training any given muscle is directly proportional to observed muscle adaptation as a result of applied micro-trauma within the bounds of overtraining. That is, the more often a muscle is trained, the more strength and size you will be rewarded with.
2. The speed at which a muscle can recover from trauma is directly proportional to the amount of trauma inflicted upon it whether or not additional recovery methods are used. That is, if you can train a muscle hard, but not hard enough to inflict massive trauma, then it will heal quicker.
3. Compound free weight exercises are the best exercises for increased strength, power, speed, and size. This is what will build the basic foundation of any weightlifter’s physique.
4. Combining exercises from antagonistic or unrelated muscle groups into a super-set will allow us to complete more overall volume in any time period, while not detracting from the output capacity of either muscle group.
5. A body will cease to benefit from neurologically intensive resistance training after a period of 45 minutes from the start of training. This is, of course, dependent on individual physiology.

Therefore, the basic premise is that we are going to try to train each muscle group at each workout. We are going to try to minimize trauma to each muscle, while still inflicting enough stress to cause an adaptation. To avoid overtraining we will be sure to take every other day off with the option of taking off each weekend in full.

Pre Workout and Warming Up

About an hour before your workout, take any supplements you might be using at the time.

About fifteen minutes before your workout, sip 1/2 a serving of Biotest Surge or any other pre/post workout recovery drink with dextrose and protein. If you don’t have any, drink some Gatorade. Bring a bottle of Gatorade to sip on during the workout.

Warm up for about 5 minutes. The elliptical is great for this, or you can jump rope, do some burpees and pushups, swing some 10 lbs plates around, whatever you’re comfortable with.

Set Scheme and Rest Periods

For the first set of each exercise you want to start with 1 warm up set, which essentially means you’ll be doing 4 sets of each exercise, as you see fit. If you are already very warm and think you can bypass the warm up set, do so at your own risk.

Rest only minimally between the two exercises in a super-set.

Rest for 60-90 seconds after the completion of a full superset or a single set.

Rep Scheme and Breathing

You will be executing 3 work sets for each exercise. For each of these sets, you should complete 5 reps. Each rep should be controlled on the negative or eccentric portion, and explosive on the positive or concentric portion. At no time should you lose control of the weight or break proper form.

Inhale on eccentric, then hold the breath for 1/2 of the concentric, and exhale once you’ve made it past the sticking point.

Weight Scheme and Progression

To choose your initial starting weight, choose a weight with which you can barely perform 3 sets of 5 reps. You might have to start off with just the bar.

Warm up with a light weight. Then increase to your chosen working weight and use that same weight on the final three work sets. If you don’t hit your 5 rep goal, oh well, suck it up and finish the workout. Everyone has a bad day once in a while.

As long as you hit your 3×5 goal the previous time you performed the exercise, always add at least 5 pounds to your working weight. This is called linear progression.

DO NOT do forced or negative reps if possible. If you have a spotter, request that the spotter not touch the bar or help you at all unless absolutely necessary. If the spotter helps you through a rep, then the set is done. The goal is to avoid forced or negative reps by completing each 3×5 without any help. Even still, it pays to have a spotter handy on some exercises.

The Program

1. Barbell Back Squat 3×5
   Incline Barbell Bench Press 3×5
   Deadlift 3×5
   ss1 Pull-Ups, weighted if possible, assisted if necessary 3×5
   ss2 Standing Calf Raise 3×5
   ss1 Dips, weighted if possible, assisted if necessary 3×5
   ss2 Lying Sit Ups, weighted if possible 3×5
2. Off or light aerobics to increase blood flow.
3. Flat Barbell Bench Press 3×5
   Bent Over Barbell Rows 3×5
   Standing Overhead Press 3×5
   ss1 Stiff Leg Deadlift 3×5
   ss2 Seated Calf Raise 3×5
   ss1 Hammer Curls 3×5
   ss2 Lying Butterfly Kicks with Hands Under Buttocks 3x to failure
4. Off or light aerobics to increase blood flow.
5. Deadlift 3×5
   Close Grip Barbell Bench Press 3×5
   Barbell Back Squat 3×5
   Chin-Ups, weighted if possible, assisted if necessary 3×5
   ss1 One Leg Calf Raise Holding Dumbbell 3×5
   ss2 Russian Twist with Medicine Ball or Plate 3×5
6. Off or light aerobics to increase blood flow.
7. Off or start at day 1.

Try not to lift heavy for more than 45 minutes. This workout is designed to get you and in out in under an hour. You can do it.

You should stay on this program for no more time than it takes to start to plateau. Once you are not able to add weight to any exercises for 2 weeks in a row, it’s time to change exercises. You can still use the same general idea, but change to a different exercise for the muscle that has plateaued.

Nutrition

Be sure to increase your protein when starting a demanding workout routine. Learn a bit more about how much protein to eat in a day.

Written by Steve
Steve is a formerly ISSA certified personal trainer and sport nutritionist, who has been studying, practicing, and experimenting since 1994. Please use the content at Project Swole to supplement the advice of your doctor or physician. All medical questions should be directed towards a qualified medical professional, and the advice provided at Project Swole should be used at your own discretion.

At Project Swole you will Build Muscle and Lose Fat with articles on weightlifting, conditioning, nutrition, diets, martial arts, and all forms of exercise.

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Tags: 3x5, 5x5, routine, strength, workout routine