5,4,3,2,1 training program

Reach Your True 1-Rep Max With The 5,4,3,2,1 Training Program

If you’re looking for a challenge that can maximize your strength, the 5,4,3,2,1 workout is a great program to try. Developed by Bob Hoffman, “The Father of American Weightlifting,” the 5,4,3,2,1 Training Program is a pyramid program that can help you shift from training lots of “garbage” reps to “quality” repetitions.

5,4,3,2,1 Maximizes Strength

One benefit of the 5,4,3,2,1 Training Program is that it teaches your muscles to express their true 1-rep maximum. It’s difficult to go from performing habitual sets of 10-12 reps to doing a true 1RM because these higher reps don’t recruit the higher-threshold fibers that produce maximum muscle force.

By lowering the reps and upping the weight, you hit all the hard to reach muscle fibers and get in the habit of hoisting killer loads. This is important because it takes a strong will to perform a true 1 RM. It is hard at first but when you force your body and mind to accept heavier workloads, you begin to improve.

5,4,3,2,1 Relieves Boredom

Even the most passionate lifters can get bored with always lifting in the 8 to 12 rep range. The 5,4,3,2,1 program solves this this. Each set has a different load and rep count, making it a novel effort. And when you pyramid down, you’ll find yourself looking forward to each coming set because the decreased reps make it feel easier to perform.

Train 5,4,3,2,1

Start the 5,4,3,2,1 program with several warm up sets. Then start your first set of 5 with a weight equal to your 5-repetition maximum (5RM). Add 2-3 percent more weight every set, doing one fewer rep each set until you reach your 1RM. The difficulty of a particular set determines how much weight you will use for your next set. If a weight is easy, increase by 3 percent or more. If the weight is a struggle, a 1 percent increase is a better choice.

Here’s what a typical work/set progression would look like for a squat (after warm-up) if you have a squat 1RM of 300 pounds:

Sample Work/Set Progression
265 x 5
270 x 4
275 x 3
282.5 x 2
290 x 1

As you get stronger, adjust the starting weight upwards by small amounts. For instance, if you successfully completed all the reps you’ll need to add a small amount of weight on the first working set of the next workout.

Train Agonist/Antagonist Sets With 5,4,3,2,1

An efficient way to train the 5,4,3,2,1 program is with agonist and antagonist supersets. Here is a sample arm routine using the 5,4,3,2,1 method:

A1. Decline Close-Grip Bench Press, 5,4,3,2,1, 3210, 120 seconds rest
A2. Scott One-Arm DB Curl, 5,4,3,2,1, 6010, 120 seconds rest
B1. Incline BB Triceps Extension, 5,4,3,2,1, 3110, 120 seconds rest
B2. Standing Reverse Curl, 5,4,3,2,1, 3210, 120 seconds rest

There are many interpretations of the 5,4,3,2,1 Training Program. For example, you can add several more single reps at the end of the program to further stimulate maximal strength, such as with the following progression: 5,4,3,2,1,1,1.

Final Words

The 5,4,3,2,1 Training Program has a long history, and it’s popularity suggests that it can be an effective way to shock your muscles into higher levels of strength.


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