Progressive Overload

5 x 5

This system has been around for a very long time and is great for the beginner (and others) who wants to build a solid base to build upon. You simple warm up and choose  a weight (about 70% of estimated 5RM) and attempt to do 5 sets of 5 reps with it. You increase the weight by 10 to 15 pounds when you get all 25 reps. Simple!

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Autoregulating Progressive Resistance Exercise (APRE)

APRE 3 (Strength/Power),

Warm Up and Mobility

Set #1: 5 reps w/ 50% of 3RM

Set #2: 3 reps w/75% of 3RM

Set #3: Max (2 to 4) reps w/ 100% of 3RM

Set #4: Adjusted reps to failure

• <2 reps on set #3 ~ decrease weight by 10lbs
• 2 to 4 reps on set #3 ~ same
• >4 reps on set #3 ~ increase weight by 10lbs

APRE 6 (Strength/Hypertrophy),

Warm Up and Mobility

Set #1: 8 reps w/ 50% of 6RM

Set #2: 6 reps w/ 75% of 6RM

Set #3: Max (5 to 7) reps w/ 100% of 6RM

Set #4: Adjusted reps to failure

• <5 reps on set #3 ~ decrease weight by 10lbs
• 5 to 7 reps on set #3 ~ same
• >7 reps on set #3  ~ increase weight by 10lbs

APRE 10 (Hypertrophy),

Warm Up and Mobility

Set #1: 12 reps w/ 50% of 10RM

Set #2: 10 reps w/ 75% of 10RM

Set #3: Max (9 to 11) reps w/ 100% of 10RM

Set #4: Adjusted reps to failure

• <9 reps on set #3 ~ decrease weight by 10lbs
• 9 to 11 reps on set #3 ~ same
• >11 reps on set #3 ~ increase weight by 10lbs

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