Countdown to Mass, Strength, AND Power

 Utilizing the 5/4/3/2/1 Method for the Ultimate Combination of Strength and Muscle Mass!

Anthony Ditillo—seen here in all of his Bad-Ass glory—enjoyed 5/4/3/2/1 training as one of the methods in his strength and power arsenal.

There is a lot to NOT like about our modern world, especially for “old-time” strength athletes such as myself.   We have become a society—hell, a world—that is over-politicized, and full of more “victims” than ever before in our planet’s history.  So, yeah, I could complain and rant if I wanted to, but here’s the surprising thing about our world: some stuff is actually better.  Yep, I said it.  Better.  Case in point: the workout presented here.

Don’t get me wrong.  (Please.  Don’t.)  I’m not saying that “overall” the “lifting world” is more knowledgeable, and there is “better” information than when I started lifting 35 years ago.   There is definitely more CRAP than ever before.  But this is just because of the sheer amount of information that is available right now on different websites, or, hell, on YouTube alone.  And there is no doubt that MOST of it is the same as it’s been since I started.  In other words, not very good.  But I have been more than pleasantly surprised to see that in 2023, we have a LOT of lifters—including plenty of women, thank God—who train the Olympic lifts, and an assortment of other assistant “quick lifts,” hard.  And it’s not just the quick lifts that have made a comeback.  People are no longer “scared” to squat and/or deadlift heavy, and a lot of “recreational” lifters have learned the value of heavy lifting; sets of 5s, triples, doubles, and singles have become the norm thanks to an interest in Crossfit, along with other, similar, strength sports.

One of those set/rep methods that I have recently seen utilized is the “5/4/3/2/1” method.  I have long been enamored of this “technique” of training since I started utilizing it—and writing about it—in the mid ‘90s.  If you would have told me then that a significant number of lifters now would be using it—or other ultra-heavy methods—I would have told you, in pure George Strait fashion, “yeah, right, and I have some ocean-front property in Arizona I’d like to sell you.”  I thought, back then, that most people at this point in the 21st century would be training almost exclusively with machines.  It’s nice to be wrong.

The only “problem” I sometimes see with lifters these days is that their routines are often not “programmed” properly.  I would advise, if you are new to 5/4/3/2/1 training, to start off with a full-body, heavy-light-medium program.  Once you adapt to this method, you can begin splitting your bodyparts into different workout days, but there is no need to rush this.

The following routine is very similar to the ones used by a majority of powerlifters during the ‘50s and ‘60s (when this method was VERY popular among lifters).  It’s also a perfect routine for any bodybuilder or recreational lifter that’s ready to make the transition to serious strength training.  One word of caution: it’s not for outright beginners.  Make sure you’ve spent several months on some type of heavy training routine before trying this one.  Also, you might want to spend a few weeks on another full-body workout in order to be properly conditioned.  If you don’t decide to do that, then remember: you’ve been warned.

This is a three-days-a-week program.  I’ve listed the days as Monday, Wednesday, and Friday, although any three non-consecutive days will work.  Here it is:

Monday—Heavy Day

1.    Squats—Here, we will use the 5/4/3/2/1 method.  Begin this exercise with 2 to 4 progressively heavier warm-up sets of 5 reps.  The number of sets will depend on your level of strength on squats.  The stronger you are, then the more sets are needed, and vice versa.  Once you are finished warming up, you will do your first “work” set of 5 reps.  Pick a weight that is tough, but one where you know you can get all 5 reps.  Once you are done, rest a few minutes (two to three is optimal) and then load the bar with another 5 to 20 pounds of weight.  Once again, how much weight you add will depend on your level of strength.  Really strong squatters will add as much as 20 pounds, while weaker squatters can only get away with as much as 5 pounds.  For this set, you will be performing 4 repetitions.  Rest, add more weight, and repeat for a set of 3 reps.  Repeat two more times for a set of 2 reps and, finally, one repetition.  Your final set of one rep should be done with approximately 95% of your one-rep maximum.

2.    Bench Presses—Use the same 5/4/3/2/1 method as the squats.

3.    Deadlifts—Use the same method as the squats and the bench presses.  The only difference here is that your back and leg muscles will be a little fatigued from all the squatting.  For this reason, you might want to be a little more conservative with the weights you pick.  Only you know your body best.

Wednesday—Light Day

1.    Squats—For the light day, you are going to use a 5x5 system of training.  Warm up in the same manner as you did on Monday, with 2 to 4 progressively heavier sets.  For your “work” sets, you will use a weight that’s 10 to 30 pounds lighter than your 5-rep set from Monday.  Stick with this weight for all 5 sets of 5 reps.

2.    Bench Presses—Use the same 5x5 method as the squats.

3.    Deadlifts—Use the same 5x5 method.

Friday—Medium Day

1.    Squats—For this day, you are going to use the same 5/4/3/2/1 method as on Monday.  Here, however, you will use 10 to 20 pounds less on all of your sets.  Make sure that you warm-up in the same manner as Monday.

2.    Bench Presses—Use the same method as the squats.

3.    Deadlifts—Use the same 5/4/3/2/1 method as squats and bench presses.

Here are some tips to help you get the most out of this program:

1. Many powerlifters in the ‘50s and ‘60s used a program like this one almost verbatim.  However, some lifters did add some extra assistance work.  If you feel like it, don’t be afraid to include some sets of overhead presses, curls, lying triceps extensions, pullovers, chins, and ab work.  Of course, you would only want to pick one or two (at the most) to add to the end of each session.  Also, if you feel at all drained, then just lay off the assistance work.

2. Every five weeks, take a down week.  Don’t push yourself at all during this week and cut out all assistance work.  This will help your body recover better, and promote better gains in the long run.

3. Though simple, this program is intense.  Make sure you are eating plenty of food every day and getting at least seven hours of sleep each night.

4. This program, or one very similar, is what I used for years with different powerlifters that I trained.  However, if you’re not a powerlifter (a martial artist, for instance), then you can swap the deadlifts and the bench presses for power cleans and overhead presses.