A Workout Program and Some Training Ideas for Those Who Want It All In my last article on using the 3 to 5 method with split workouts, I outlined the Russian rules of training. 3 to 5 training is one of the methods that you can use when training with the sub-maximal effort method, or what is commonly known as “grease the groove” training. I have talked to many lifters who have told me that they understand the reasons why grease-the-groove training and other Russian methods work . They’ve also told me that they’ve gotten good results from that kind of training. But there’s a problem. When they do those kinds of workouts, they often miss using harder or higher-volume routines, or a combination of both. They often ask me if there’s a way that they can do both. To which I reply, “yes.” Most grease-the-groove workouts produce gains by ensuring that all of the workout...
Various Split Training Options With the 3 to 5 Method for Mass, Strength, and Power When it comes to serious strength and power training, one of the best ways to train is with the sub-maximal effort method, also known as “grease the groove” training, or to be nerdy about it, synaptic facilitation . One of the simplest, easiest, and not to mention result-producing means to go about this is with the 3 to 5 method. The 3 to 5 method is generally used with full-body workouts. When I’ve written about it in the past, that’s the way that I’ve suggested doing it. Here's how the 3 to 5 method works: Using big, compound, free-weight movements, you train 3 to 5 days each week. You use 3 to 5 lifts at each session. For each lift, you train with 3 to 5 sets. On each set, you do 3 to 5 reps. To top it off, you rest 3 to 5 minutes between each set. It’s a great way to eas...