Park’s system does not include supersets, most likely so that the trainee could focus on putting the maximum effort into each set. Now put 200 pounds on the bar and try to do 3 sets of 5 reps, resting 3-5 minutes between sets. Then perform your second set of 5 at 160. Start with a warm-up set of 5 at 120 followed.

As an example, let’s assume your best result in the bench press for 5 reps is 200 pounds 200 pounds will be your working weight. To perform the 5X5 workout, start your first set at 60 percent of your working weight. In Park’s original workouts, he would use 5x5 for these core exercises and then use much higher reps for exercises such as calf raises, back extensions, and triceps extensions. Although you can use this set/rep protocol with any exercise, it is usually reserved for primary exercises such as squats, deadlifts, and bench presses. You increase the load only when you can complete all 25 reps. The basic goal of the workout is to perform 5 sets of 5 reps of an exercise, with the first 2 sets being warm-up sets. At 6' 1', Park had 20-inch arms, and his training methods made him as strong as he looked, credited with being the first bodybuilder to bench press 500 pounds. The British bodybuilder Reg Park popularized it.īest known for playing Hercules in five movies, Park won Mr.

The 5x5 Training System is a classic workout. If you’re in the market for a new workout, consider something old.

5x5 rest time