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Old 03-31-2013, 05:59 PM   #1
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Cool More info on the old 5-4-3-2-1 system?

Can anyone fill me in on the specifics of the 5-4-3-2-1 Program?

I know that the weight goes up and the reps go down with each set...

But what are the Percentages?

Is the first set the same weight as you'd use on a non-increasing 5X5?

More? Less?

Anyone recommend a "Back-Off" or Pump Set of 10 or 12 reps after the last heavy lift?

What percentage?

I assume that you use these for Squat, Bench Press. Press and (Maybe) Deadlift?

I'm thinking that form on Bent Rows would deteriorate drastically with too heavy a weight...

But anyway, clue me in if you'd be so kind...


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Old 03-31-2013, 06:05 PM   #2
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Check out the Doug Young thread, there is some info on his use of 54321:

http://muscleandbrawn.com/forums/app...on-thread.html
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