T Nation

5 x 5, 3, 1 Protocol

Hi Christian,

I read about this easy protocol from Bob People:

Start with 5 sets of 5 reps, ramp up each set 5-10%. After the last set of 5 add a further 5-10% and complete a set of 3. After the set of 3 add a further 5-10% and complete a set of 1. Following week simply start each set heavier.

Would you suggest it or maybe would you adjust % of the ramp up?

That is fine, People was one of the original training thinker with Paul Anderson. The only possible issue is going too hard on the first 3-4 sets of 5 reps. Only the last set should be a REALLY hard effort and the 4th set being challenging but keep 1 or even 2 reps in the tank.

In this case, chose a double progresión in 5x5, would be tricky?

You really can’t since double progression is based on going all out on all the work sets. You will have to be more instinctive about load progression, which is really how 90% of all the successful people in history really trained anyway.