How to Run a Systematized Training Plan Using the 3 to 5 Method In my recent 3 to 5 Split Training article, I discussed some different split schedules using the 3 to 5 method. The method is typically run using full-body workouts or, most commonly—such as how Pavel Tsatsouline generally suggested it—using a “full-body split”. So, you might do squats, bench presses, and chins at one session and, at the 2nd, you might do deadlifts, military presses, and rows. If you’re already familiar with this method of training, you can skip ahead to the next paragraph. For anyone not familiar with it, the method works like this: You train 3 to 5 days per week. You train with 3 to 5 lifts at each session. You do 3 to 5 sets on each lift. You do 3 to 5 reps on each set. You rest 3 to 5 minutes between sets. Simple as that. It’s a great way to ensure that your workouts are “programmed” witho...
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...