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Team Sustain: Sport of Fitness: MAX Weights Method - Part 4

Team Sustain: Sport of Fitness: MAX Weights Method - Part 4

In the 5/3/2/1 method, we start with loads just under 5RM and attempt to add 2-3% more weight every set, performing 1 fewer repetitions every set until you achieve a new 1RM. This progression has the advantage of teaching the skill of expressing your true maximum in a 4-week block.  We cannot go from a block of performing 3-5reps per set (MAX Weight PART 3) and expect to perform well in a 1RM until we have allowed the body to recruit higher-threshold fibres.  Therefore, we will slowly increase the percentages of each set from week-to-week with the aim of increasing your 1RMs by 2-3% in 5 weeks from now.