who's done 5/4/3/2/1 ?

[Island Son]

I did an EF search, but didn't find much....Has anyone done tried this for a while (at least 2 weeks) ?
Did you use a spotter or work alone?
What bodyparts did you use it on?
Did your strength increase? What about size & pump?

I'm also interested in you gut feel as how the gains (if any) compares with other routines you've done (usual 6-8, 5x5, HIT etc). Or does it just keep you from getting bored?

 

[Island Son]

bump for replies

 

[growin']

I've used it. Its very neurally taxing, but works well if you take proper recovery steps. I like doing wave loading like 5,4,3,5,4,3 or 3,2,1,3,2,1 better if going for strength. I only use spotters on bench exercises. I use a rack for squats, and deads are a no-brainer HEHE.

 

[Island Son]

what do you mean neurally taxing?

 

[growin']

Training close to your max places a great deal of stress on your nervous system. Its a great way to lift for strength, but you must incorporate it wisely, or you'll burn out. Check the powerlifting board, that's more what this type of training is about. Also, check out the Westside system of training, that seems to be about the best out there nowdays. Big weights are FUN!!!!

Good luck bro.

 

[b fold the truth]

I love West Side...seems to really improve my speed on my events.

Hey growin'...nice avatar...who is that with the stone???

B True

 

[ballast]

I've found the 5/4/3/2/1 system extremely effective for strength gains.I use it often for front squats,standing presses and the quick lifts(snatches,cleans,pulls,etc.).I don't use a spotter, as I train alone in my basement.Besides this system, I've also used wave training with good results as well.Too much work on either system will lead to overtraining however.I find it best to incorporate an "unloading" week, every fourth or fifth week.

 

[Blood&Iron]

Hey growin'...nice avatar...who is that with the stone???

B True

Looks like Bill Kazmaier to me. Could be wrong, though.

 

[growin']

Hell yeah, that's KAZ. As soon as I move to my new house, I am gonna make my own stones. Woohoo!!! The neighbors will love it!!! HEHEHE

 

[Island Son]

thanks for the replies guys... i'll be lurking the Powerlifting board too, to see what I can pick up