Hitting the right amount of reps could mean gaining ground on a coveted personal record (PR). Without proper volume, you might not get sought-after results. Powerlifter Panagiotis Tarinidis shared his methodology of a 5-3-1 rep scheme used to add 100 pounds to his bench press, squat, and deadlift.
Whether the goal is muscle mass or strength, the approach to reps and volume can trend progress in the right direction. Specificity matters: training should be tailored to resemble the lift you’re trying to improve.
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How to Boost Strength With The 5-3-1 Rep Method
As research has shown, strength and muscle building follow a dose-response relationship, with effort dictating what you get in return. (1) Accumulating volume is often the difference-maker, and Tarinidis deems it “one of the main drivers for muscle hypertrophy.”
Sets of 5
“This is a staple in every powerlifting program,” Tarinidis explained. On top of the benefits of volume, practicing five reps gets the body accustomed to technique efficiency (think locking out a deadlift properly), allowing for a stronger mind-muscle connection over time. (2)
Sets of 1
Single reps aim to train heavier toward one-rep maxes (1RM), which differs greatly from volume work. Single reps lay the groundwork for progressive overload — If it’s close to your 1RM, it strengthens the central nervous system (CNS), priming tough lifts in future training sessions.
This method confronts your CNS, making it more efficient at handling heavy weights.
—Panagiotis Tarinidis
Tarinidis warned that lifters could struggle to express their full strength when pushing for a 1RM without quality technique. He uses the 5-3-1 rep method to identify potential form weaknesses, particularly heavier loads.
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Sets of 3
Described as the “sweet spot,” sets of three are the middle ground for volume accumulation and enhanced CNS adaptations. Lower repetition ranges have been shown to significantly increase 1RMs, aligning with Tarinidis’ view of this approach. (3)
Putting 5-3-1 Into Action
Here’s how Tarinidis might structure a weekly bench press training plan using 5-3-1:
| Sample Program | Session 1 | Session 2 | Session 3 |
| Reps | 5 | 3 | 1 |
| Sets | 3-5 | 2-4 | 3-1 |
| Weights | 75% of 1RM | 85% of 1RM | 90%+ of 1RM |
The 5-3-1 rep scheme blends intensity, volume, and specificity. It could be the missing link in your routine if you’re after more strength or setting a new PR.
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References
- Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports 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 adaptations to resistive exercise: mechanisms and recommendations for training practices. Sports 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. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. J Strength Cond Res. 2017;31(12):3508-3523. doi:10.1519/JSC.0000000000002200 https://pubmed.ncbi.nlm.nih.gov/28834797/
Featured image: @thepanash on Instagram
