Depth, quantity, and specificity come drive progress.
Final up to date on April sixteenth, 2025
Hitting the right amount of reps might imply gaining floor on a coveted personal record (PR). With out correct quantity, you won’t get sought-after outcomes. Powerlifter Panagiotis Tarinidis shared his methodology of a 5-3-1 rep scheme used so as to add 100 kilos to his bench press, squat, and deadlift.
Whether or not the objective is muscle mass or strength, the strategy to reps and quantity can development progress in the correct direction. Specificity issues: coaching ought to be tailor-made to resemble the raise you’re attempting to enhance.
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Learn how to Increase Power With The 5-3-1 Rep Technique
As analysis has proven, power and muscle constructing observe a dose-response relationship, with effort dictating what you get in return. (1) Accumulating quantity is usually the difference-maker, and Tarinidis deems it “one of many primary drivers for muscle hypertrophy.”
Units of 5
“This can be a staple in each powerlifting program,” Tarinidis defined. On high of the advantages of quantity, practising 5 reps will get the physique accustomed to method effectivity (suppose locking out a deadlift correctly), permitting for a stronger mind-muscle connection over time. (2)
Units of 1
Single reps intention to coach heavier towards one-rep maxes (1RM), which differs vastly from quantity work. Single reps lay the groundwork for progressive overload — If it’s near your 1RM, it strengthens the central nervous system (CNS), priming tough lifts in future training sessions.
This technique confronts your CNS, making it extra environment friendly at dealing with heavy weights.
—Panagiotis Tarinidis
Tarinidis warned that lifters might battle to specific their full power when pushing for a 1RM with out high quality method. He makes use of the 5-3-1 rep method to establish potential type weaknesses, significantly heavier hundreds.
[Related: Colton Engelbrecht Achieves All-Time Raw Powerlifting Total Record]
Units of three
Described because the “candy spot,” units of three are the center floor for quantity accumulation and enhanced CNS diversifications. Lower repetition ranges have been proven to considerably enhance 1RMs, aligning with Tarinidis’ view of this strategy. (3)
Placing 5-3-1 Into Motion
Right here’s how Tarinidis may construction a weekly bench press coaching plan utilizing 5-3-1:
| Pattern Program | Session 1 | Session 2 | Session 3 |
| Reps | 5 | 3 | 1 |
| Units | 3-5 | 2-4 | 3-1 |
| Weights | 75% of 1RM | 85% of 1RM | 90%+ of 1RM |
The 5-3-1 rep scheme blends depth, quantity, and specificity. It may very well be the lacking hyperlink in your routine for those who’re after extra power or setting a brand new PR.
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References
- Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance coaching quantity and will increase in muscle mass: A scientific evaluate and meta-analysis. J Sports activities Sci. 2017;35(11):1073-1082. doi:10.1080/02640414.2016.1210197 https://pubmed.ncbi.nlm.nih.gov/27433992/
- Gabriel DA, Kamen G, Frost G. Neural diversifications to resistive train: mechanisms and suggestions for coaching practices. Sports activities Med. 2006;36(2):133-149. doi:10.2165/00007256-200636020-00004 https://pubmed.ncbi.nlm.nih.gov/16464122/
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Power and Hypertrophy Variations Between Low- vs. Excessive-Load Resistance Coaching: A Systematic Overview and Meta-analysis. J Power Cond Res. 2017;31(12):3508-3523. doi:10.1519/JSC.0000000000002200 https://pubmed.ncbi.nlm.nih.gov/28834797/
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