Well now…it’s been a while since I’ve done a Workout Edge post. Readers have been missing this so I thought I’d dust off my arsenal and share another with you. Check out my last Workout Edge post if you haven’t already. Simplicity is and simplicity always has been the best way to train – don’t let those IG influencers fool you.

Get back to basics, eat your food, get your rest, and train smart – with intensity – but simply. What better way to do that than with Reg Park‘s classic 5 x 5 method? Learn it right here, right now – if you haven’t already. Let’s go.

Workout Edge: Reg Park’s Classic 5 x 5 Method

For those of you wondering who Reg Park is – get the gum out of your ears and listen good.

He was one of the early days body builders – 225 lbs., 3-time Mr Universe winner and one of the first body builders to push the limits when it comes to size in the 1950s/60s.

This is the type – no, THE guy Schwarzenegger looked up to in his youth. We’re talking salt-of-the-earth 1950s/60s bodybuilding era, where lifting weight was considered a freakish thing to do and those in the general public that did it, didn’t talk about it.

The late Reg Park wrote the very first 5 x 5 method in 1960 in his manual ‘Strength & Bulk Training for Weight Lifters and Body Builders,’ and the original 5 x 5 program came in three phases – but for this post, I’m only going to tell you about the simple version, because with this one you can apply it to any and all of your exercises.

The original three phase program focused on compound exercises for a whole body workout – this was for when you wanted size, strength, and stamina, putting your volume and weight limit to the test. Once a person gets a good grasp on compound movements, they can focus on ‘isolation’. I’ll mention the three phase program in one of the next Workout Edge blog posts, so keep your eye out for it.

For now, let’s focus on the simple version, which has two accepted ways of using the 5 x 5 method.

The First Variation of Reg Park’s 5 x 5 Method

For this method, 5 sets of 5 reps if your goal, but in the beginning, you won’t hit those numbers every set. Let’s say you want to do the dumbbell Floor Press – harder than the bench press, because of the instability dumbbells cause and the limited range of motion meaning you can’t ‘pump’ the weight up – so you have to use a lower weight.

Normally, if you’ve picked the right weight, your workout will end up going like this:

• Set 1: 5 x 75 lbs
• Set 2: 4 x 75 lbs
• Set 3: 3 x 75 lbs
• Set 4: 3 x 75 lbs
• Set 5: 2 x 75 lbs

For the first variation, you’ll start out using a heavy weight and lower the reps as you need to throughout the 5 sets; you will however, always keep the same weight on the bar. Nice and straightforward.

The Second Variation of Reg Park’s 5 x 5 Method

For the second 5 x 5 variation, you hit 5 reps every set. This is done by either :

1. Starting out with a lighter weight. You might start with a weight you can do for 8 reps, but you’ll only perform 5. By the end of the 5 sets though, the 5 reps will be really tough.
2. Reducing the weight on the last few sets so you can always hit 5 reps even though you’re fatigued.

If you’ve never done the 5 x 5 method, I recommend start with Reg Park’s method using either variation before trying others.

Last but not least, every workout should be fueled with good pre-, intra-, and post-workout nutrition – get your SUPP UP. workout supplements over at the SUPP UP. store now.

Mix new science with old school training, and you’ll come out with results you never thought possible – that’s what the SUPP UP. Guides are all about.

That’s it, kids.

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Drop by next week for yet another great post to add to your workout and nutrition arsenal.

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Photo 1 & Featured Image: Anush Gorak
Photo 2: Mike Jones
Photo 3: Dreamlens Production