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n 3 and 8. For instance, choose to do sets of 3-5 reps, 4-6 reps, 5-7 reps, or 6
-8 reps. The decision is somewhat arbitrary; just make sure you write down the r
ep bracket you selected and stick with if for the duration of the program.
Tempo
The tempo (the time it takes you to complete one rep) should be the same through
out the 6 workouts of the phase. Depending on your goal, the total time under te
nsion per set determines the chosen tempo. For example, if mass is your goal, th
e set should last at least 40 seconds. If relative strength is the desired goal,
the total length of the set shouldn't exceed 20 seconds.
Let's say the rep bracket you selected is 4 to 6 reps and your goal is to build
mass. That means that it should take at least 40 seconds to do your 4 to 6 reps.
Therefore, a suitable tempo for a set of six might be 412, where 4 is the numbe
r of seconds it takes to lower the weight; 1 is the number of seconds you pause;
and 2 is the number of seconds it takes to raise the weight. Therefore, each re
p would take about 7 seconds and since you'd be doing 6 reps, 6x7 equals 42. Tha
t means your total time under tension would be 42 seconds for that particular se
t.
Rest Interval
In order to allow the phosphagens to replenish and give the central nervous syst
em enough time to recover and be able to activate the high-threshold fibers agai
n, you need to rest 3 to 4 minutes between sets.
It may be difficult for many of you to take that much rest, but believe me, your
discipline will pay big dividends in the long run. In fact, failure to take ade
quate rest between sets will negate the positive effects of this program. I reco
mmend using a stopwatch that beeps after the rest interval is over. As a note, s
trength athletes generally rest between 4 and 5 minutes after sets of the Power
Clean or other Olympic lifts. The technical element of these lifts is much great
er than that of conventional lifts; thus the demands on the nervous system are m
uch greater.
Number of Exercises
I don't recommend doing more than 1 to 2 exercises per body part because you'll
be doing a high number of total sets. Of course, the odd genetic freak or the st
eroid assisted athlete might be able to handle 3 exercises.
Exercise Selection
I recommend that you select compound exercises that recruit a lot of muscle mass
. Therefore, exercises like rows, squats, deadlifts, or presses are the best cho
ices for this method. Hopefully, you can use at least 100 pounds in a given exer
cise because it makes the math easier. It also makes it easier to change the wei
ght since 1 1/4 pound plates are a rarity. Of course if your strength levels are
low, you can always use PlateMates or Record Disks to meet the 4 to 5% weight i
ncrease.
Frequency
Work every body part once every 4 to 5 days. Here's one possible split:
Day
Day
Day
Day
Day
1:
2:
3:
4:
5:
Duration
This program is designed to be used for 6 workouts per body part.
Overload Mechanism
Do your initial workouts with the chosen number of reps and the predetermined we
ight. You'll then increase the load by 4 to 5% every workout for two workouts in
a row. Concurrently, you'll also reduce the target reps by one rep for every we
ight increase. Then, after the third workout, you'll reduce the weight 4 to 5% b
ut bring the number of reps back to the original starting point. If you've done
this correctly, you'll have increased your strength by 5%.
If you're confused, I don't blame you, so let me offer an example:
The Five Percent Solution
Let's say you have a weak brachialis muscle and you want to improve your reverse
curl strength. And, for the sake of this example, we'll say your best performan
ce for the reverse curl is 100 pounds for 7 reps. This is what your rep/set cycl
e would look like:
Workout 1:
4-5 sets x 7 reps at 100 pounds
Workout 2:
Increase the weight from the last workout by 4-5 percent and do 1 rep less per s
et: 4-5 sets x 6 reps at 105 pounds
Workout 3:
Increase the weight from the last workout by 4-5 percent and do 1 rep less per s
et: 4-5 sets x 5 reps at 110 pounds
Workout 4:
Use the load you used in workout #2 for the workout #1 rep target. In this case,
you're shooting for: 4-5 sets x 7 reps at 105 pounds
NOTE: If you achieve your goal, it means you're already 5% stronger!
Workout 5:
Use the load used in workout #3 for the workout #2 rep target: 4-5 sets x 6 reps
at 110 pounds
Workout 6:
Increase the weight from the last workout by 4-5 percent and do 1 rep less per s
et: 4-5 sets x 5 reps at 115 pounds
By logical extension, if you did workout 7, you'd now be able to do 7 RM (repeti
tions maximum) with 110 pounds! That's a 10% percent increase in strength over 6
workouts, and that's excellent! (I don't actually map out the seventh workout b
increase:
increase:
increase:
increase:
5%
5%
5%
25
So, in this particular case, a 5% increase would bring our hypothetical 200-poun
d bodybuilder's load to 375 pounds for his sets of 4 in his next workout.
Tips for the Five Percent Solution
In order to perform this program properly, I strongly urge you to keep a detaile
d journal of the exact number of sets and reps performed, load used, and rest in
terval taken. Furthermore, only count the reps done in strict form. Go ahead and
do forced reps for the last rep of every third workout, but don't count them as
complete reps.
Wrap Up
I hope that the Five Percent Solution isn't too confusing. I think that you'll f
ind it well-worth all the head scratches and furrowed brows it took to figure it
out, though. If enough of you find that you like it, let me know and I'll fill
you in on the Advanced Five Percent Solution.
In any event, if there's such a thing as one singly unifying theory of training
as Mike Mentzer claims, it's that the best system is the one that constantly cha
nges. As your body adapts, its recovery ability increases and higher levels of v
olume and intensity of training are needed to ensure further growth.