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  1. #1
    JonFrost is offline Senior Member
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    Default 5,4,3,2,1 rep question

    I am just wondering if the 5,4,3...rep scheme is done the same as standard PTP, ie 5 days per week? Or do you do it 3 days per week, etc? Also, does that rep scheme build more mass than standard PTP? Thanks Comrades..

    Jon

  2. #2
    Rob Lawrence is offline Senior Member
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    Default Watch the workload

    It's more work than it sounds like. If you do it every day, make sure you watch the poundages. Your five set should *not* (in my experience) the same weight you'd do for the five set in PTP; it should be quite a bit less. It will take some experimentation.

    Rob

  3. #3
    Steve Freides is offline Senior Member
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    Default Re: 5,4,3,2,1 rep question

    > I am just wondering if the 5,4,3...rep scheme is done the same as
    > standard PTP, ie 5 days per week? Or do you do it 3 days per week,
    > etc? Also, does that rep scheme build more mass than standard PTP?

    54321 is 15 lifts while 2x5 is only 10. I've been doing 54321 steadily for over a year and find 3-4 times/week works best for me. In fact (and this is something I've posted here before) I usually do 3x/week and, if I do a 4th workout, I take it very easy on the deadlifts, usually just a few singles to help grease the groove, while I will do a 4th full session of sidepressing. It seems upper body stuff lends itself to more frequency than deadlifts and squats because the muscles are smaller.

    54321 will, all other things being equal, be more of a mass builder than 2x5.

    A rough guide for weights for a 54321 would be to use 70% 1RM for the first set and add 5 lbs. per set, at least if you're in my neck of the woods with a 300 lb.-ish 1RM. I generally mix adding 5 and 10 lbs freely as the mood strikes me, e.g., my last 54321 was 245x5 and adding 10 lbs/set.

    -S-

  4. #4
    Steve Freides is offline Senior Member
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    Default See also http://www.dragondoor.com/cgi-bin/tpost.pl?smessage=49597

    http://www.dragondoor.com/cgi-bin/tpost.pl?smessage=49597

    for an earlier message where I posted a full DL 54321 cycle that lead to a pesonal best.

    -S-

  5. #5
    canada_rick is offline Member
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    Default Re: 5,4,3,2,1 rep question

    I find 5/4/3/2/1 a really good set/rep system to use. I would go with a 2.5 % increase in weight each set.
    I have also tried it in a heavy-light-medium sytem (Monday, I go heavy so each set is considerable effort and requires 3-4 minute break, Wednesday I use 20-30 % less weight then the 5 rep set on monday, I do all the sets with the same weight however i keep the rest time about 30 seconds to a minute, then Friday do about 10 % less weith then monday on all sets with rest being about 2-3 minutes)...
    Does 5/4/3/2/1 build mass ? I think it depends on your fiber make up (Fast/slow twitch). Fast twitch dominated people will make better lean mass gains on lower reps. However everybody can benefit from low rep training even if it is only once in awhile.

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