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Crazy 5 Method: An Intense Rep Scheme For
Making Solid Gains
If you're looking for an excellent finisher to your lifts, look
no further. Coach Myers' Crazy 5 Method is bound to give
you the pump you're looking for.
Workout Summary
Main Goal Build Muscle
Workout Type Split
Training Level Intermediate
Program Duration 6 weeks
Days Per Week 3
Time Per Workout 60-75 minutes
Equipment Required Barbell, Dumbbells
Target Gender Male & Female
Author
Coach Dustin Myers, CSCS
Workout PDF
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Workout Description
Perhaps the most common and most popular rep scheme of all time is the tried and
true 5 sets of 5 reps.
This strength training staple is simple, easy to apply to any exercise, and yields
benefits for everyone from beginners to veterans.
It is typically used on big compound movements with the first set of 5 as a warm up,
the second set as a heavier 5, and the last 3 sets of 5 reps as heavy as possible.
Related: Complete Database of Strength Focused Workouts
Although this rep scheme is simple and effective, if you are anything like me, it may
leave you a little unsatisfied. I have consistently used 5 x 5 as a base in my training,
but was always trying to find tweaks (Ex. negatives, partial reps, etc.) to get the
most out of each exercise.
Some weeks I would add a drop set or pause reps to the last set of 5 x 5, providing a
better pump to my standard workout. Still, I felt like I needed a more potent finisher
before moving on to another exercise.
That is when I came up with what is known as the Crazy 5 Method.
The Crazy 5 Method
The Crazy 5 Method involves taking a set of 20 reps of a particular exercise and
dividing it up into 4 blocks of 5 reps that incorporate a different training variable.
1 x Crazy 5:
5 - Plyo - super fast, but controlled
5 - Super Slow - 5/5/5 tempo
5 - Partial - 1/4 reps
5 - Regular
The first 5 (of 20) reps are what I refer to as “Plyo” and are done super fast. It is
important to keep the weight under control and use a normal range of motion but
explode into the movement. If used on a chest press, I imagine that I’m trying to
throw the weights to the ceiling.
After completing 5 Plyo speed reps, your nervous system has to put the brakes on
as the second 5 reps are performed using a time under tension tempo of 5/5/5.
What that means is you will lower the weight for 5 seconds, pause at the bottom for
5 seconds, then raise the weight slowly for a full 5 seconds.
The lowering, or negative, portion of the exercise is the eccentric part of the
exercise. The “pause” is actually the isometric contraction of the muscle. Make sure
to keep everything tight and don’t let the weight rest at the bottom. Now for the hard
part.
The concentric portion of the movement is the way “up”, and is the part of an
exercise when you are used to moving the bar or dumbbells with speed. Taking a full
5 seconds to concentrically contract the muscles and raise the weight is extremely
taxing.
After suffering through 5 super slow reps, the next block of 5 is performed as partial
1/4 reps. The 1/4 reps are typically performed at the “bottom” of the movement.
Using a DB shoulder press as the example, you would lower the dumbbells all the
way to your shoulders, then raise them about 1/4 of the way back up before pausing
briefly and going back down.
Related: The Best Shoulder Workout You've Never Tried
A good rule of thumb to follow is to use the hardest part of the exercise as the
partial rep. On a chest press it would be the bottom 1/4 of the exercise where the
chest is stretched. On a barbell curl, it would be the top 1/4 of the movement where
the biceps are contracted fully.
Once you have completed five 1/4 partial reps, finish up the set of 20 with 5 regular
reps. You may think you would be on easy street at this point, but generally you will
be so fatigued from the first three blocks of 5 that completing 5 basic reps may be
the most challenging.
Get them done any way you can: squirm, yell, and tremble those weights through a
full range of motion.
Now that you understand the premise behind my unorthodox Crazy 5 rep scheme,
let’s circle back to the program that inspired the madness. I like to use the Crazy 5
as a 6th set on exercises where I implement the standard 5 x 5 reps. This allows me
to get some standard heavy work in before I shock my muscles and nervous system
with a potent finisher.
Typically, when choosing a weight for Crazy 5s, you will need to use between 50-60%
of the weight you used for your last heavy set of 5. If your last heavy set of chest
press was with the 100lb dumbbells, you will need a set of 50 or 55lbers in order to
complete your 6th set.
Here is a great three day split that weaves the Crazy 5 Method into a standard 5/5
routine:
Day 1
Exercise Warm up Sets Work Sets Crazy 5 Method
1. Dumbbell Bench Press 1x10 5x5* 1x20 (Crazy 5)**
2. Shoulder Press - 5x5* 1x20 (Crazy 5)**
3a. Lateral Raises - 5x5* 1x20 (Crazy 5)**
3b. Dumbbell Shrugs - 5x10 -
4. Tricep Machine Press Down - 3x10 1x20 (Crazy 5)**
Day 2
Exercise Warm up Sets Work Sets Crazy 5 Method
1a. Deadlift - 4x5, 3 ,2, 1 -
1b. Pullups - 4x10 -
2. Dumbbell Row - 5x5* 1x20 (Crazy 5)**
3. Underhand Lat Pulldowns - 5x5* 1x20 (Crazy 5)**
4. Barbell Curls - 5x5* 1x20 (Crazy 5)**
Day 3
Exercise Warm up Sets Work Sets Crazy 5 Method
1. Squats 1x10 5x5* 1x20 (Crazy 5)**
2. Dumbbell Lunges - 5x5* 1x20 (Crazy 5)***
3. Weighted Crunches - 3x10 1x20 (Crazy 5)***
*Last 3 sets max effort
**1 x Crazy 5:
5 - Plyo - super fast, but controlled
5 - Super Slow - 5/5/5 tempo
5 - Partial - 1/4 reps
5 - Regular
***Complete Crazy 5 set with NO weight
Feel free to add any accessory lifts into this plan. You can take the Crazy 5 method
and apply it as a finisher to any exercise. It doesn’t have to be tacked onto a 5x5.
That is what is so great about this method as a finisher, it works well in any
situation, after heavy singles or volume work, and can take the most mundane of
routines and turn up the intensity to full blast.
I tend to use this method for about a week at a time and then put it on the shelf for a
month or two. I’ve found that if you incorporate this method regularly, it loses some
of its shock value as the body adapts to it. For optimal muscle growth and increased
endurance, use it sparingly.
Try it on bodyweight exercises such as pull ups and pushups. You will be amazed at
how it transforms an easy set of 20 into a grueling experience. Stay tuned to Muscle
& Strength for more of my craziness!
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About The Author
Coach Dustin Myers, CSCS
Coach Myers is the co-founder and owner of the Old School Gym in
Pataskala, OH, as well as the strength and conditioning coach for the
Ohio Regional Training Center for Olympic Wrestling.
View all by Coach Dustin Myers, CSCS »
5 Comments+ Post Comment
Posted Mon, 04/16/2018 - 13:11 LIKE 2
Dan Turner
I like the way you think you saddistic SOB :) I love it, can't wait to give it a go Today. Thanks
REPLY
Posted Sat, 04/14/2018 - 11:34 LIKE 2
Phuc
How are the 1x10 warm up sets done? With x% of working weight?
REPLY
Posted Mon, 04/16/2018 - 09:28 LIKE 4
JoshEngland
Hi Phuc,
Perform warm up sets with 50-60% of your working weight.
Hope this helps!
REPLY
Posted Thu, 04/07/2016 - 13:43 LIKE 12
Carl
Awesome stuff here. I like explanations and the tables. Thanks coach!
REPLY
Posted Mon, 04/11/2016 - 10:50 LIKE13
Dan Turner
sounds like a fun routine. I am assuming that there is no rest between the 5's
REPLY
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