Genuine Program For Strength And Mass

There are several versions of 5×5 program, for example, Bill Starr has created 5×5 program, which is based mainly on jerk, bench press and squats. Here we will look at one of the first 5×5 version of the program that were ever published. It is a Reg Park manual “Bulk & Strength Training for Weight Lifters and Bodybuilders from the 1960. Recently deceased Reg Park was triple Mr. Universe and one of the first massive bodybuilders.

 

Reg Park 5×5 Program In Three Phases

 

Phase 1

Back Extension Under 45°	3×10
Squat	5×5
Bench Press	5×5
Deadlift	5×5

 

• Rest 3-5 minutes between the last 3 series of every exercise.
• Exercise three times a week, for a period of three months.

 

Phase 2 For Bodybuilders

Back Extension Under 45°	3-4×10
Front Squat	5×5
Squat	5×5
Bench Press	5×5
Dumbbell Thrust	5×5
High Pulls	5×5
Deadlift	5×5

 

• Rest for 2 minutes between series.
• Exercise three times a week, for a period of three months.

After the basic Phase 1, Park recommends another set of exercises for the Olympic weight lifters, where he used another number of series, repetition, and includes practice of lunge and jerk.

 

Phase 3 For Bodybuilders

Back Extension Under 45°	4×10
Front Squat	5×5
Squat	5×5
Bench Press	5×5
Dumbbell Thrust	5×5
Barbell Back Row	5×5
Deadlift	5×3
Seated Calf Raise	5×25

 

• Rest for 2 minutes between series.
• Exercise three times a week, for a period of three months.

As the Park explained, 5×5 includes two progressive warming, and after that 3 series with the same weight. To increase the weight he recommended to be in the same interval example, the first session 60×5, 90×5 second series, then a third series 120×5.

When you are able to perform all three series with the same weight, then increase the weight of all five series for 2-5kg.

We should mention, that the Park was strictly against the exercise until you have strength, saying that it creates a negative mental circuit according to the remaining difficult exercises.

As for the Back Extension Under 45°, start without additional weight. After all the series are able to perform a set number of repetitions, only then increase weight of the series, in the series that are in a position to perform any given number of repetitions. Park and his training partner often are used 60 kg in the first series, 80 kg in the second, 100 kg in the third, and 60-115 kg in the fourth series.

This is the whole plan and we can say, quite demanding. You will notice that there is no isolation of any exercise until the third phase of the program, and in that time you have spent six months of training.

As for the recovery, Park recommends a lot of sleep and quality food. His diet consisted mainly of milk, whole eggs, steaks, orange juice, lettuce, protein powder.

With that working volume (the number of series), it was not uncommon to training lasts 2-3 hours, which is the usual duration of any training in that era of bodybuilding. (Far from today’s parole “Exit gym before 60 minutes expires”)

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