Just started this program today. Was wondering if anyone else had tried this before and had achieved good results?
Reg Park's Three Phase 5x5 Program
Phase One
45-degree back extension 3x10
Back squat 5x5
Bench press 5x5
Deadlift 5x5
Rest 3-5 minutes between the last 3 sets of each exercise.
Train three days per week for three months.
Phase Two for Bodybuilders*
45-degree back extension 3-4x10
Front squat 5x5
Back squat 5x5
Bench press 5x5
Standing barbell shoulder press 5x5
High pull 5x5
Deadlift 5x5
Standing barbell calf raise 5x25
Rest 2 minutes between sets.
Train three days per week for three months.
* After the basic Phase One, Park had a different set of recommended exercises for aspiring Olympic weightlifters. It used a few different sets and reps, and included lunges and power cleans.
Phase Three for Bodybuilders
45-degree back extension 4x10
Front squat 5x5
Back squat 5x5
Standing barbell shoulder press 5x5
Bench press 5x5
Bent-over barbell row 5x5
Deadlift 5x3
Behind-the-neck press or one-arm dumbbell press 5x5
Barbell curl 5x5
Lying triceps extension 5x8
Standing barbell calf raise 5x25
Rest 2 minutes between sets.
Train three days per week for three months.
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04-18-2012, 06:58 AM #1
Reg Park's 5x5 Program - Anyone tried it before?
FitCEO
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04-18-2012, 07:18 AM #2
It certainly worked for Reg Park. I love the 5x5 paradigm, it works wonders. As long as you're training and eating correctly, you will get pretty massive and very strong.
"Nice TAPOUT shirt, you must kick so much ass."
President/CEO: The People's Coalition Against Gym Hissing
Chairman: Advocates for the Dissolution of the Flat-Brimmed Ballcap Fad
S: 325
B: 285
D: 405
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04-18-2012, 07:20 AM #3
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04-18-2012, 07:25 AM #4
It's a great program that many programs today are based off of. Interestingly, if you take Phase 2 and divide the exercises into 2 workouts you pretty much are doing Starting Strength.
Personally I'm not sure I would have time to push out a Phase 2 or 3 workout 3 times a week. Reg Park usually spent up to 3 hours in the gym every workout.
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04-18-2012, 07:27 AM #5
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04-18-2012, 07:30 AM #6
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04-18-2012, 07:38 AM #7
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04-18-2012, 09:20 AM #8
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04-18-2012, 09:24 AM #9
But unlike SS those two sets are required sets supposed to be done at around 60% and 80% of your working set weights. So basically it's 2 ramping sets and 3 sets across. SS is 3 sets across (5 for PC's and 1 for DL's) with no specific warm up done at no specific intensities.
Saying Park's 5x5 is actually a 3x5 is like saying Bill Starr's 5x5 is actually a 1x5
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04-18-2012, 09:27 AM #10
Actually, SS does give recommended warmup sets (as in, relative to the working sets). And in like kind, Reg Park's were only recommendations (the percentages or whatever) too. As much for "confidence" as anything else, according to the man in question.
So no, it really is 3x5, in the same sense that 5/3/1 really is 5/3/1.
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04-18-2012, 09:56 AM #11
Do you call Bill Starr's 5x5 a 1x5 then? It's essentially what Reg Park did with the "confidence builder" sets. Two sets starting at reasonable intensity and making even jumps in weight until you reach your working sets (which he called "stabilizer sets"). These two sets of 5 are intended to be done in the program just as much as the 3x5 is intended to be done. Weight is added to all 5 sets the next session once you finish a workout.
SS has no required warm up. There are recommendations in the book and what you can do. Rip actually recommends not doing sets of 5 for warm up sets.
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04-18-2012, 10:28 AM #12
I''ll have another look, at some stage. I know that Reg Park's is often referred to as 5x5, whereas when you get to the guts of it, it really isn't that. Could be that's another example. Wouldn't surprise me. And it's not like anyone would be called a liar, in the process. This is not religion, or even legality, were's talkin' here!
SS has no required warm up. There are recommendations in the book and what you can do. Rip actually recommends not doing sets of 5 for warm up sets.
But hey, look, you seem to be stuck on this one. Fair enough - believe what you like. It seriously matters not at all to me.
If it helps you to move on, claim that you're right, that you won, or whatever else floats your boat. 'Scool.
Cheers.
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04-18-2012, 10:56 AM #13
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04-18-2012, 11:04 AM #14
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04-18-2012, 12:19 PM #15
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As Park explained it, 5x5 includes two progressively heavier warm-up sets and
three sets at the same weight. He suggested increasing weights at approximately
the same interval, for example:
http://forum.bodybuilding.com/showth...#post204135531
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04-18-2012, 12:37 PM #16
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04-18-2012, 02:01 PM #17
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04-18-2012, 07:19 PM #18
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04-19-2012, 01:02 AM #19
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04-19-2012, 12:25 PM #20
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04-19-2012, 12:46 PM #21
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04-19-2012, 12:51 PM #22
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04-19-2012, 01:11 PM #23
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04-19-2012, 01:15 PM #24
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04-19-2012, 01:15 PM #25
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04-19-2012, 01:19 PM #26
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06-24-2013, 06:00 AM #27
EXPERIENCED LIFTERS, can 30 mins cardio on off day be done with reg parks 3 phase
Been searching these posts for ages, starting Reg Parks 5x5 three phase soon. I'm not exactly a beginner I've done a few weeks of stronglifts in the past, made gains and switched to a bb split and had some decent size. I haven't lifted in a number of months and have been relying on bodyweight to at least partially maintain some size, it has but nothing fantastic as you'd expect. I WILL be undertaking this program for the 9 months or longer depending on how im performing at each phase. I'm a natural lifter, right now im about 210 at 6 foot but it aint all muscle right now from my layoff but i'll fix that before I begin. My question is, considering the juggernaut volume of this program when it reaches phase 3, can in your opinion 30 mins steady state cardio be done on Tuesday, Thursday and Saturday, if the program is mon, wen, fri? I think the 30 mins three times a week would help keep excess mass from calorie consumption in check?
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06-24-2013, 08:46 AM #28
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07-17-2016, 12:15 AM #29
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07-17-2016, 02:57 PM #30
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