The 5% System, devised by Muscle & Fitness science editor Jim Stoppiani, is designed to help you gain both strength and size. The 5% System is best used with basic compound exercises, such as the bench press (flat, incline or decline as well as dumbbell versions), squat, leg press, shoulder press (barbell or dumbbell), seated row and pulldown. Stoppiani also suggests that you perform no more than 2-3 exercises per muscle group and rest for 5-7 days between workouts [e.g. Train the whole body over 3 days (Mon, Wed, Fri) and then again the week after].
Workout 1 Week 1
Pick a weight that allows you to do four sets of six reps (but no more than six) with 2-3 minutes of rest between sets. So, let’s say you can shoulder-press 100 pounds for four sets of six reps.
Workout 2 Week 2
Increase the weight by 5% and reduce the reps by one per set. You’d lift 105 pounds for four sets of five reps.
Workout 3 Week 3
Increase the weight by 5% again (10% more than the original weight) and decrease the reps by one per set. During this session, you’d lift 110 pounds for four sets of four reps.
Workout 4 Week 4
After your two ‘up’ workouts, it’s time for the ‘down’. Reduce the weight by approximately 5% and increase the reps by two per set. So, in our example, you’d press 105 pounds for four sets of six reps.
Workout 5 Week 5
Again, bump up the weight by 5% and reduce reps to a total of four sets of five, lifting 110 pounds.
Workout 6 Week 6
Repeat the 5% increase and one-rep decrease, lifting 115 pounds for four sets of four reps.
Workout 7 Week 7
The final workout drops the weight by 5% and bumps up the reps by two. This brings you to 110 pounds for four sets of six reps, or 10% more than you lifted just six workouts before.
Because your strength varies naturally, if you miss the rep targets for one workout, don’t repeat it. Instead, next time, proceed with the planned 5% change in weight and aim for the targeted number of reps.
The reason it works is due to the two-steps-up/one-step-down progression, Stoppiani explains. Forcing your muscles to adapt to heavier weight during the two step ups causes biochemical and structural changes within the muscle fibres that increase both strength and size.
Source: Muscle & Fitness magazine
