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Reg Park and 5x5
The 5x5 model was Reg Park's choice du jour for packing on slabs of muscle and producing hundreds of pounds of strength. This is also the model that Arnie came to know and love during his formative years. But this isn't Bill Starr's 5x5, this is Reg Park's 5x5 and it's a little different. The first two sets of five are actually used as warm-up sets. So let's say we're going to work our way up to a 150 lb bench, the first set of five would be about 60% or 90 lbs, and the second set of five would be about 80% or 120lbs. After that you would get down to the grit, what Reg liked to call Stabilizer Sets; 3 sets of 5 at 150lbs. So it would end up looking like:
5x90 (Warm-up @ 60%)
5x120 (Warm-up @ 80%)
5x150 (3 stabilizer sets)
5x150
5x150
When you can get all your reps of 5 at 150 lbs, you add 5 lbs. So next time your bench it would be:
5x95
5x125
5x155
5x155
5x155
Reg liked to use about 3-5 minutes to rest in between sets.
One more thing: When you're first starting any 5x5 program you never want to start with your max. Typically you start 30-45 lbs below what you think you can do and work your way back up. Starting anywhere near your maximum capacity is a good way to stall out, so give yourself a running start. If that means starting with an empty barbell, well, just consider that Arnold and Reg both started at the same place you will.
Onto the programs...
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The Reg Park Beginner Routine
Here is a workout that he and Arnold used with great success (provided by Kaya Park, Reg's grandson)
Workout A
Back Squats 5x5
Chin-Ups or Pull-Ups 5x5
Dips or Bench Press 5x5
Wrist Work 2x10
Calves 2x15-20
Workout B
Front Squats 5x5
Rows 5x5
Standing Press 5x5
Deadlifts 3x5 (2 warm-up sets and 1 "stabilizer set")
Wrist Work 2x10
Calves 2x15-20
Week 1: A, B, A
Week 2: B, A, B
Week 3: A, B, etc
I think its like £5.50 anyway so isnt that much better value. And its the stuff pumped full of water.
...Bloody students getting in my way....
