3 to 5 formula for strength | Legion
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Updated February 3, 2025
If you really want to be strong, the “3 to 5” approach works well.
3 to 5 representatives for each set (80-90 %) One Lep Max)
3 to 5 sets for each exercise
3 to 5 exercises for each workout
3-5 minutes rest During the set
3 to 5 training a week
A little more brain dung for strong people and women:
Some people claim it Deadlift It is unrealistic because it wears your nervous system so badly and damages your performance with other training. but, the study Show that even a fierce deadlift session does not produce meaningful CNS fatigue.
Safety Birth Quat It’s not “superior” than a barbell BacksquatBut it is one of my favorite replacements in the back squat. Less stressful Shoulder, knee, waist.
To enhance the simple strength in any exercise grip Barbells, dumbbells, or machines are treated as violently as possible, squeezed the muscles of the chin, and push the tongue into the roof of the mouth.
You can have a spot on the bench press increase The number of people in charge can be confident in the ability to complete each set normally.
Don’t worry about how many people calorie It burns with strength training training. Energy consumption is not related to the effectiveness of training, and in a sense, the optimal programming is less calorie, but more calories are reduced (for example, the set period is longer).
See scientific reference +
Burns, Matthew J, “Acute and endocrine reaction to two different compound movements.” 33, no. 9, July 2017 P, P. 1. https: //doi.org/10.1519/jsc.0000000000002140. Ebben, William P., et al. “EMG analysis of simultaneous activation enhancement.” Sports and exercise medicine and science, VOL. 42, no. 3. March 2010, pages 556-562, https: //doi.org/10.1249/mss.0b013e3181b66499. Access on June 11, 2019. SHERIDAN, Andrew, et al. “The performance of the bench press is improved by the existence of a spotter: deceive research.” 33, no. 7, July 2019, PP. 1755-1761, Research.edgehill.ac.uk/WS/Portal/Portal/20211469/SHERIDAN+LET+LIDAL ++ LIDAPT+JSC R-08-8664-R1%29.pdf, https: //doi.org/10.1519/jsc.000000000000285.
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