5-4-3-2-1 Question

Training
1

How many times do i complete a circuit

2

If you’re referring to Built for Bad, it’s five circuits total

3

There are 3 different “5-4-3-2-1”…

  1. 5-4-3-2-1 countdown for strength which is 5 normal sets, adding weight on each set and doing one less rep. You rest normally between sets… for example 1x5, rest 120 sec., 1x4, rest 120 sec, 1x3, rest 120 sec, 1x2, rest 120 sec, 1x1, done

  2. 5-4-3-2-1 complexes (Built for Bad program): similar to above but done as a circuit of 4-5 exercises. So you would do:

1x5 exercise 1
rest 30 sec
1x5 exercise 2
rest 30 sec
1x5 exercise 3
rest 30 sec
1x5 exercise 4
rest 60-90 sec

Add weight to all exercises…

1x4 exercise 1
rest 30 sec
1x4 exercise 2
rest 30 sec
1x4 exercise 3
rest 30 sec
1x4 exercise 4
rest 60-90 sec

etc. all the way down to the sets of 1

  1. 5-4-3-2-1 heavy density: using 65-70% of your max, perform 5 reps/rest 10 sec/4 reps/rest 10 sec/3 reps/rest 10 sec/2 reps/rest 10 sec/1 rep/end of set… this is one set and you perform 2-3 sets with 2-3 minutes of rest between sets.
4

Hey Christian - Two questions regarding the program

  1. Any preference between High pull vs Clean high pull? If I wanted to switch this exercise with another what might be a comparable switch?

  2. Do you see any benefit switching from barbell to dumbbell each day. For example Barbell Bench Mon, Wed, Fri and Dumbbell on Tues/Thurs?

Just did my first workout this morning and it took around 35 minutes during the circuit. I wasn’t too worn out at the end but that will likely be a different story come Friday.

Thanks

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