Primary goal: build-up of muscle mass
Level of training: average
Number of workouts per week: 3
Necessary equipment: barbells, dumbbells
Audience: men and women
Author: Dustin Myers, Coach
If you are looking for a reception to complete the power approaches, the search can be stopped. The goal of the insane five of the coach Myers is the extreme pumping, to which you aspire.
Perhaps the most common and most popular scheme of all time is reliable and tested 5 sets for 5 repetitions. A simple principle of strength training is easy to apply to any exercise, and it gives everyone a result – both to beginners and veterans of the iron world.
The rule of "five" is widely used in heavy compound movements. The first approach from 5 repetitions is warm-up, followed by 5 repetitions with moderate load, and the last 3 set for 5 repetitions is the maximum weight. And although this scheme is simple and effective, I, as you probably do, often had a feeling of some kind of incompleteness.
I constantly used 5×5 as the basis of the training program, but I always tried to find tricks (for example, negatives, partial repetitions and other tricks) that would make it possible to squeeze the maximum out of each exercise. After completing the five power approaches, I could add a drop-set or a rest-pause to reinforce the standard training with powerful pumping. And yet I did not leave the feeling that I needed a more powerful finisher.
Then I developed a technique that I called the insane five.
The methodology is based on an approach from 20 repetitions, divided into 4 blocks according to 5 repetitions, including various training variables.
In a crazy five, one approach consists of the following types of repetitions:
- 5 Plyometric – super fast, but controlled movements
The first 5 (from 20) repetitions is what I call plo; they are performed at a super fast pace. It is important to control the projectile, to work in the normal range of movements, but to use explosive techniques. If I use the reception in the bench press of the dumbbells, I imagine that I throw the projectile to the ceiling.
After five high-speed plyometric repetitions, your nervous system will have to be braked, because the second portion is made at a slow pace according to the 5 / 5 / 5 scheme. This means that you drop the projectile for 5 seconds, at the lowest point, pause for 5 seconds, and then lift the projectile slowly for a full 5 seconds.
The descending or negative phase of movement is the eccentric part of the exercise. "Pause" is an isometric contraction of the muscles. Make sure that in this phase the muscles are strained, not relaxed.
Concentric phase of movement is the way "up", that part of the exercise in which you are used to lifting dumbbells or a bar fast enough. Full 5 seconds of concentric reduction and lifting the projectile will make the task extremely difficult.
Having broken through five super-slow movements, it is possible to pass to partial quarter repetitions. Quarter repetitions are usually performed in the "lower" part of the range. For example, in a press above your head with dumbbells, you lower the shells to your shoulders, raise them by about ¼, take a short pause and return to the starting position.
The golden rule of this part of the set is to use the most difficult part of the range of movement for partial repetitions. In bench press this will be the lower quarter of the exercise, in which the muscles of the chest are stretched. In lifting the bar to the biceps it will be the upper quarter of the range in which the biceps are completely cut.
After completing the 5 quarter repetitions, end the set from 20 using 5 regular repetitions. It may seem that you have reached the simplest part, but usually by this time the muscles are so tired from the first three blocks that it is the hardest to complete the 5 standard repetitions. Overcome them at any cost: wriggle, scream, but drag the projectile through the entire range of motion.
Now that you understand the intent of my unorthodox methodology, let's go back to the training program that inspired me to this madness. I like to use the method in the sixth approach to the exercise, in which I perform traditional 5×5 power approaches. This allows me to perform standard hard work, and then shock the muscles and nervous system with a powerful jerk.
When choosing the working weight for the final approach, it's better to stay at 50-60% of the weight that you used in the final of the five power sets. If in the last difficult approach you worked with 50 kg dumbbells, stop at 25-30 kg to perform the sixth set.
An example of an excellent three-day split, in which a crazy five is woven.
Freely add other exercises to this program. You can use the method at the end of any exercise, you do not need to bind it to the 5×5 schema. This technique of completing the exercises is good, and that works any situation – and after heavy 1PM approaches, and after the load volume. Even the most boring workout will make it as intense as possible.
Usually I use the technique for a week, and then I take a break for about a month or two. I came to the conclusion that if you constantly include it in your training, the effect of shock therapy is lost, as the body gets used to the load. For optimal muscle growth and increased endurance, use the technique sporadically.
Try it in exercises with own weight, for example, in pull-ups and push-ups. You will be surprised at how a simple approach from 20 repetitions turns into a brutal test!
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Prompt, please, and in 5 type of power approaches to work with one weight? Or the weight needs to be changed?
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