[robbyybt]

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

just something to think about when creating a routine.

[Freak]

Nice post. Thanks for typing all of that out. I will keep that in mind. Also keep in mind it's from M&F.

[Thomas_Rivera]

I actually agree with the methodology behind that. Not the phases and stuff, but the idea of increasing week to week.

It's funny how mags will use a logical reasoning for training, but create such random routines out of it.

[JakeVendetta]

lol.... though this one makes sense, most routines found in magazines are BS. If they actually had a secret workout that gave you 1" gains on your arms in 4 weeks (just an example not sure if this is an actual article) then everyone would have 20 + inch arms, and wouldnt need to buy the next magazine to get the "newest most inovative" training techniques.

That aside good post ;-)

[Thomas_Rivera]

It is a good post.

Think about this. IF you collect mens health, MF and flex, for a whole year, use every single article exactly how they say, you'll have around 40 inch arms after completion.

[JakeVendetta]

WORD! *runs off to start collecting*