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A Tool For Your Training Repertoire

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Enter the "5-4-3-2-1 Rest/Pause" Lifting Protocol

This loading protocol is a great way to combine relatively heavy loading with moderately high volume, and in a short time frame.

With this protocol you’re going to select a weight that you’re able to complete 5 reps with for the chosen exercise. The load should be challenging, but shouldn’t leave you fatigued. In other words, selecting your 5RM (Rep Max) for the respective exercise isn't going to be conducive to a success with this particular protocol. Selecting your 6-7RM for the respective exercise should put you in the ballpark.

Using the Front Squat for our example, here’s how the set will play out -

Complete 5 reps and re-rack the weight
Rest for 10-12 seconds
Complete 4 reps and re-rack the weight
Rest for 10-12 seconds
Complete 3 reps and re-rack the weight
Rest for 10-12 seconds
Complete 2 reps and re-rack the weight
Rest for 10-12 seconds
Complete 1 rep
Your done!

The short rest period between sets will allow for partial metabolic and neural recovery, but don’t let that fool you. The final 2 and 1 rep(s), respectively, are going to require you to “dig deep”.

Make sure you maintain focus, keep your form tight, and you’ll reap benefit from this advanced loading protocol.

As mentioned above, this is an advanced loading protocol. That said, it’s one that’s best reserved for intermediate and advanced lifters. Moreover, because of how taxing this loading scheme is, on both the nervous system and muscle structure, it’s best utilized with compound exercise and limited to 1-2 sets.

Enjoy!

Details

Creator: LukeNielsen
Category: Strength Training
Posted: 2/7/2008

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