This Old School Program Makes Size and Strength SIMPLE

Step-by-Step Tutorial: Old School Strength Training Program

Introduction:

• The program discussed in the video focuses on a combination of singles and sets of five to enhance strength and muscle growth.
• It involves a gradual progression in weight and intensity over time.
• The program is recommended for individuals looking to improve their strength and size in a simple and effective manner.

Step 1: Understanding the Program

1. The program consists of performing five sets of one rep followed by five sets of five reps.
2. The singles are performed at around 85% of your one-rep max to allow for progression.
3. The sets of five are done at about 70-75% of your one-rep max.
4. The program emphasizes slow and steady progression to avoid plateauing and ensure sustainable gains.

Step 2: Implementing the Program

1. Start with the singles at 85% of your one-rep max.
2. Progress gradually by adding weight in subsequent sessions.
3. Use the step loading approach to delay increases in weight, focusing on mastery and speed development.
4. Monitor your progress and adjust the weight based on performance and feedback from each session.

Step 3: Structuring Your Workouts

1. Perform the five sets of one followed by five sets of five for a specific lift (e.g., squat, deadlift, bench press).
2. Consider incorporating variations or accessory exercises to complement the main lifts.
3. Choose a weekly schedule that allows for adequate recovery between sessions.

Step 4: Progression and Adaptation

1. Aim to follow the program for 6-8 weeks before considering a reset or transitioning to a different training phase.
2. Avoid pushing singles to failure or overtraining, as it may hinder long-term progress.
3. Monitor your performance and adjust the program based on your individual response and recovery.

Step 5: Customizing the Program

1. Tailor the program to suit your specific goals, equipment availability, and training preferences.
2. Consider integrating other training modalities or variations to keep the program engaging and effective.
3. Experiment with different rep ranges and intensity levels to find what works best for your progress.

Step 6: Long-Term Application

1. Use the program as a periodic training tool rather than a permanent fixture in your routine.
2. Transition into different training phases or styles to prevent stagnation and promote continued progress.
3. Avoid using this program for peaking before a competition due to its generalized approach to strength and size development.

Conclusion:

• The old school program of five sets of one rep followed by five sets of five reps offers a simple yet effective way to build strength and size.
• By following a structured approach to progression and adaptation, individuals can benefit from sustained gains and improved performance over time.
• Experiment with the program, customize it to your needs, and monitor your progress to optimize results in your training journey.