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Andy Baker is a strength coach and author who helps people improve their fitness and health with barbell training. Visit his website to learn more about his programs, books, and coaching services, and check out his latest product: The Basic Barbell Bundle, a package of four effective and affordable programs for beginners and intermediates.
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- Sets Across
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This is probably the most commonly used method of doing 5x5, and will be familiar to a large majority of those reading this article. But for those unfamiliar, “sets across” basically means that all 25 reps are done with the same amount of weight. An example session: 1. 135 x 5 2. 225 x 5 3. 315 x 5 4. 365 x 5 5. 385 x 5 6. 405 x 5 x 5 sets (8-10 mi...
Ascending sets of 5 involve starting with a light weight set of 5 and progressing up through 5 sets until a limit set of 5 is reached. This method was made most famous by Bill Starr in his classic work The Strongest Shall Survive. There are several key advantages to using this method as opposed to a sets-across approach. First, it’s faster. My gues...
Descending sets allow the lifter to work up to his top set of 5 reps faster and with less accumulated fatigue than with ascending sets. Let’s use an example rep scheme of a lifter using 6 ascending sets of 5 to get to a top set of 405x5: 1. 135 x 5 2. 225 x 5 3. 315 x 5 4. 365 x 5 5. 385 x 5 6. 405 x 5 The problem with a setup like this is that the...
Many very strong lifters tend to fall under the category of “one and done” performers. For various reasons, these lifters may be very good at producing one solid set of 5 at the target weight, but just don’t have the work capacity, the time, or the mental focus to put together 4 more sets at the same intensity. Descending sets might be a good optio...
This is probably the most complex method of employing the 5x5 method. I have just started putting this method into practice within the last year or so. This approach can solve the riddle for the lifter whose 5x5 attempts often look like this: 1. 405 x 5 2. 405 x 5 3. 405 x 4 4. 405 x 4 5. 405 x 3 In the past, my blanket prescription would have been...
Andy Baker. @andybaker2413 ‧. 7.98K subscribers ‧ 122 videos. With over 15 years of dedicated experience as a personal trainer and strength coach, Andy Baker is one of the most sought after...
Dec 15, 2023 · Are you ready to unlock the secrets of bodybuilding? Do you know the most effective way to build muscle mass? What is the most common mistake people make when trying to build muscle? Philip is thrilled to have the incredible Andy Baker back with him today.
Mar 7, 2024 · MAR 7, 2024. #34 - Mitigating Injuries Under the Barbell. In today's episode Coach Andy Baker discusses the most common injuries he sees in barbell training and his strategies for reducing the likelihood of their occurence. The key word in the title is "mitigating" injuries, not preventing them!
