Reg Park's 5x5 Principle for Gaining Muscle | Jon Jon Park
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- เผยแพร่เมื่อ 3 ส.ค. 2022
- On this week’s episode of the Escape Your Limits Podcast, we have a special guest today who retells the story of one of the most prolific bodybuilders in history, Reg Park, through his own eyes. His son, Jon Jon Park followed in his father’s footsteps by becoming an Olympic athlete and former Mr. South Africa.
Born in Leeds, England, Reg Park became Mr. Universe, and a well-known actor. Apart from his many bodybuilding titles and successful movies, he is best known for being the idol and inspiration for Arnold Schwarzenegger. Reg Park influenced Schwarzenegger from everything including moving to America to his bodybuilding career, and to entering the world of movies.
In this week’s special episode, Jon Jon retells various stories of his father including:
• Meeting Joe Weider
• How Arnold emulated Reg Park throughout his career
• The Reg Park 5x5 program for muscle gains
So please enjoy this special episode of Reg Park through Jon Jon Park’s eyes.
Full Video: • Arnold Schwarzenegger'...
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This guest is 65. Amazing.
Like how you let Reg Park talk without interruption. Respect. Great vid.
that's not Reg Park bro. that's his son.
@@BestGamecheatReviews lol
@@BestGamecheatReviews actually it's his daughter
That's "Jon Jon"
His description of 5x5 began with "3 sets" and never came back... reps he doesn't apparently even need to define .... I haven't heard a single completely coherent point yet .. I think he's been huffing the pre-workout and lets just say his career more than slightly cashing in on the Park surname
5:06 "...over years and years". That there is the key. Lift weights however you like, just do it for years and years.
true story
focus on mental gymnastics of becoming a guy who never skips and eats a lot, rather than wasting time researching
Thank you Jon Jon I am a huge fan of your father. The Man The Myth The legend Reg Park.
Best interview I have seen with Jon Jon... Bravo!
Thank you!
I could listen to this guy for hours, great interview by the looks of it!!
Excellent video! Him & his dad are the REAL DEAL OGS! 💪☀️☀️💪
11:00 Importance of glycogen while training
16:00 Training style
As someone who has hit 40 and is feeling it, this was super helpful. Thanks for this!
Glad it was helpful!
I'm 43 and don't feel it. I do bodybuilding and strongman and have great muscle size and strength and feel great. I can bench 315 and squat around 500 I can do farmers walks with over 500 pounds so I push hard but never completely to failure and always make sure to rotate my compound movements
@@michaelderenne9838 Here, have a cookie!
@@AlexM-vt5puahahahahahahhahahahahahahaha
Just a gift to get this incredible information. Great Interview.
Huge respect and one of the highlights in my PT days was weirdly enough the time I managed the PT team for H&R club where Reg worked and knowing the man his status in fitness he never played a ego card on me considering I was in my 20s then and he was a seasoned pro.
Fantastic person, a guru in the gym world
Many thanks for the great compliment. Reg was always a humble gentleman if I say so myself. He treated everyone the same and with politeness and respect unless he didn't like you whichvwas for good reason. He called a spade a spade, you knew where you stood with him.
5x5 is a great and basic approach to strength/size for the individual looking to “powerbuild.” It’s very simple to structure out. Every time you complete a 5x5 with a given weight you add 5lbs next time. If you fail a 5x5, brush yourself off and decrease the weight by 15lbs next time and climb back up. You also have the option of decreasing the volume by doing a 3x5 if the weight is getting heavier. Volume decreases as intensity goes up… I love starting a program with 5x5 on my Squat, Bench, Deadlift, and Overhead/Military Press.
Wrong...100% wrong
the last phase of Reg Park's 5x5 is pure hell though. Definitely not for beginners
@@arissp4950 I’m not too familiar with how Reg Park incorporates his 5x5 but I personally start with 80% of my 1RM and do exactly what I stated above.. The guy above you wrote “wrong” but this is how I program a 5x5 when I start a linear progression program which transitions from sets of 5s, to 3s, to eventually 1 “singles”… I’m not a beginner following “StrongLifts 5x5” or “Starting Strength” rules and laws…
Decreasing the weight is only a deload. You cannot add 5lbs every week after a certain amount of time. What ur describing also doesnt take into account daily performance. Decreasing volume only detrains you. Just cause you added 5lbs, it doesnt mean you got stronger, you only changed the goal post.
I’ve never really understood the 5x5. For strength, yes. Definitely. But I know a lot of guys who have used this program for years, and bar none, they all look exactly the same as they did when they started. A little more muscular maybe but for all the training they do, you wouldn’t even know they trained. Of course maybe they’re not eating enough, getting enough macros etc, but I don’t know why so many young guys use this when they start and just stick to it. I’ve always been in the 8-12 range, and always make great gains when I’m consistent. A 5x5 now and then for a week every few months for max strength gains, but do ONLY use it full time…..pretty pointless if you want to get bigger, which most young guys do.
I've been training heavy to light for 40 years, based on the training of Mike Mentzer, Steve Reeves and Lee Labrada.
Lost me at "...he's never taken steroids, is this guy Mike O' Hearn." 🤯
I came to post the exact same thing! I was taking hardcore mental notes, then almost choked after he said that!! 👀👀👀
@@GOBIAS.INDUSTRIES. turns out Zane claims to have been natty as well. Two peas in a pod I guess.
Mike “Bald Spot” Ohearn looks great! And yes he is a “BIG” liar.
Same here. It’s almost like Mike O Tren pays these guys to praise him
Calling out who is natty or not is snitching.
Great interview
OMW, hi Jon Jon so nice to see u and hear your voice again since I last saw u at the 2016 Arnold classic SA
Excellent video! Very informative and insightful discussion. 🙏
Glad you enjoyed it!
I'm trying this for sure!
What a wonderful discussion. Very interesting fella.
52 years old without roids - reach your limits !!! :) - Wolff's law, developed by the German anatomist and surgeon Julius Wolff (1836-1902) in the 19th century, states that bone in a healthy animal will adapt to the loads under which it is placed. If loading on a particular bone increases, the bone will remodel itself over time to become stronger to resist that sort of loading. The internal architecture of the trabeculae undergoes adaptive changes, followed by secondary changes to the external cortical portion of the bone, perhaps becoming thicker as a result. The inverse is true as well: if the loading on a bone decreases, the bone will become less dense and weaker due to the lack of the stimulus required for continued remodeling.
Wow he broke it all down perfectly, I’ve been doing it wrong
Awesome content
Love your shirts!
You guys all need to listen more carefully :) He didn't say Mike O'Tren never took steroids, he said " he never abused himself." He was talking in the context of training heavy, and he meant despite how strong he is and for how long O Hearn has been training, he listens to his body and has avoided serious injuries, which helps account for his great shape even in his mid 50s. Whether you believe the natty thing or not (I don't) I think what Jon Jon said is sensible and accurate.
Thank you.
NO WAY MATE! I’ve been training for 30+ yrs and can tell who’s on and who isn’t. The shoulder development will ALWAYS be the tell tale sign. Always!
Jon , i wld talk with Reg at Morningside Virgin almost daily at a stage , what a sereously wonderful person , Reg 4 ever
Very informative!
Glad you liked it
The science is clear. As soon as you push reasonably hard (1-3 RIR) and do enough volume, the range of reps effective in increasing muscle mass is very wide which explains the so many different training programs BBs use.
Exactly. My (unasked) opinion is that however, if your aim is predominantly hypertrophy, you should do most of your sets in the 6-15 rep range because reps 1-5 cause greater fatigue and 16+ reps require more cardio. If you like having fun, (like me), do whatever you like
Yeah, and Reg made it clear that he is talking about training average people to be healthy, fit, and reasonably strong. Most of the fitness TH-camrs going back and forth are arguing over what they think is most optimal for hypertrophy. It's really not that complicated, but YT channels don't make money without producing content, so it's kind of just mulching over the same crap. Just pick up the heavy things and put them back down, rest, eat, repeat. Adjust the volume and weights up or down as needed based on your fatigue and recovery ability.
Wisdom , I have all programs of Reg Park, better to learn from true champion, finally with my age I got the same solution with 3X 5, thnks
5x5:
500mg Tren
5x a week
-Mike O Hearn
Tren hard !
Yeah, when he said that Mike's never done roids I nearly fell over laughing!
Bro it's actually 5 duck eggs 5 times a day.
@@ct96 we can't take this guy serious anymore.
Back in the 80s and 90s I was doing that "16-20 sets per body part" workout. In the 2000s, after reading a ton on Mike Mentzer, I reluctantly cut everything in half. That was actually hard to do. I had it so ingrained in my head that I had to do 16-20 sets per body part. I didn't lose any mass. That was a WTF moment for me. So I did even less per body part. Maybe 2 different exercises for 3 sets.
About a decade ago, I switched to doing 1 exercise for 2 sets. I maintained my size and I had a bit more definition. About a year ago I've bumped it to 3 sets and I've gained about 5lbs of muscle. 5'10" 195lbs and haven't done more than 3 sets a body part. I'll do that for the rest of my life.
Believe me, the workers at the gym I joined 2 years ago are baffled. They see me buzz in, then I leave 15-20 minutes later. Same with the patrons, they see me walk into the gym and walk out 15 minutes later. I know they are DYING to ask me how I can do so little. I feel bad for them. Spending 60-90 minutes a workout 6 days a week is utterly unnessary.
If you're doing 3 sets per exercise, how many total exercises do you get done in 15-20 minutes? Also, how long are your rest periods between sets?
Hi Jon Jon great video very interesting
forgot to add i di same split as him its a very good split plus every other day your always fresh vs 5 days straight and i love working chest and back together the pumps are insane also i feel i lift more heavier weight
Strong South African accent, fascinating info Thanks
I've always noticed British South Africans such jon Park, sharlto Copley, Watkins tudor Jones, Graham dinkelman, the guy who has lion's and hyenas on TH-cam have a stronger accent than afrikaan Dutch South africans
Vince Gironda one of the greatest natural bodybuilders and trainers in the sports history.
That's not Vince Gironda, he's JonJon Park, Reg Park's son.
İs the 5×5 program good for skinny body to gain size more than doing different excercises?
Pretty knowledgeable guy tbf. Good stuff.
Great information, keep it up.
Thank you!
this guy is spot on agree 100 percent with him and i see way too many people doing way too many exercises even for body building .and agree with only doing 3 sets but i do 2 exercises one compound 3 sets reps range 5 to 12 reps . then do one secondary exercise with 2 sets with rep range 10 to 20 reps. and i have done the 5x5 program before in my younger days and its not for me but that does not mean i dont think its a great program . its very good program
I’ve just started doing something similar. I had been doing 4x8-12, but now I’m doing 3x6-10 for compound movements and 3x10-15 for isolation. I’ve seriously seen more changes two weeks than I used to see in a month.
@@theundeadmonkey88 you mean 5-10? how can you do 6-10? when you go up in weight doesnt it goto 5
@@coachingconfidant2785 I’m talking about reps not weight. 3 sets of 6-10 repetitions.
@@theundeadmonkey88 yeah i know i thought when you get to 10 reps and increase the weight you would only be able to goto 5 reps not 6
@@theundeadmonkey88 also you are right 5-10 is the best rep range. All the biggest lifters ever that were natural lifted in this range. Like George Hackenshmidt
The key exercises, deadlift, squat, bench, t bar row
Unless I missed it, he never got back to saying what he recommended as a replacement for deadlifts; I'm assuming it's rack pulls, RDL's, and rows.
Trap bar with high handles is good for long torso people.
There is no one size fits all approach because it depends on what your objective is. The most current scientific research shows that for most people higher repetitions of between 10 to 15 are better for hypertrophy in bodybuilding. Low reps such as the 5 reps he talks about are more effective for building strength for the minority of people who are genetically gifted with more slow-twitch muscle fibers than fast twitch.
Got some good advice out of your video thankyou I had been doing cardio in the form of laps in my wheelchair, on the same days I worked out and all fasted first thing in the am . it physically felt grate but
I think the lack of carbs and two much cardio was killing my strength gains.so I'm going to eat breakfast now on days I workout and the other days I'll do laps for cardio any advice would be welcome or does this sound about right
@@juliuscampbell8606 You're welcome and I am glad that my suggestions were helpful. What you're planning to do moving forward is very sound, make sure though after the cardio, you replinish so you don't feel drained and depleted.
You're a joke if you think Mike O'Hearn hasn't taken steroids 😂😂😂
Trying to gain mass atm just starter bdol for first time being unnatural. But going for a 5x5 in the morning for the three days than a night workout on those days hitting my arms and isolation moves and doing more so heavy lifts then switching to some lower weight circuits.
Don't agree with everything he say, but his sternocleidomastoideus is great!!!
Personally high reps are more exhausting and taxing for me vs lower reps. I prefer 5 rep sets for my barbell compounds. And 8 rep sets for dumbbells. Isolation 12 reps.
Doesn't always work for everyone, for me, my arms were always terrible, so I had to train these directly.
I think it mostly comes down to genetics.
@@cherobinson6371 I agree 100% I was never the one that could neglect arm training.
I’m the same, I need additional work for lagging parts, but I have got best results from lower reps and more frequent training for both performance and aesthetics
I feel like fasted low intensity cardio in the morning allows you to burn fat - then you can go back to eating and muscle protein synthesis. This is my recomp theory to how you can grow muscle while in a calorie deficit.
He is almost right. Dorian will agree with him on most of what he says.My choice of exercises. Dips, Front lat pulldowns, squats and calf raises. I set of each one to complete failure and more (forced,negatives, rest pause)
Yeah? Go and look how your hero looks like now. He destroyed his body with steroid abuse and that HIT sh*t.
need someone more experienced to explain this to me, so Im training mostly with bodyweight movements
and I got myself to a point where Im doing dips 5x5 pretty easy, now Im on my way to reach the same goal but this time with pull/chin ups
right now Im doing 3x5 soon gonna try 4x5 but my question is:
Since I almost feel nothing from 5x5 on dips, can I combine 5x5 for pull ups, and 3x6+ reps for dips in same workout? what are your guys thinking?
I work out at home with dumbbells and follow the Vince Gironda approach to volume: if 5x5 becomes too light and you don't have access to heavier weights, then just go with 6x6. Vince used 8x8 as his standard protocol, and even recommended up to 10x10 for some cases.
@@marcusmoonstein242 Wow, that is nuts.
It's an old tried and true routine that works.
Why would the third set at 80% be to take the stress off the connective tissue from the second set (which was actually the first set which was the warmup set)? He's saying he completely depletes his glycogen levels after his first and only 100% set? Hmm...
All I'm saying is I am adding swimming to my lifting, because when I get to 65, I want to look like jon jon park..
just wow..
😍😍
The 3 set cycle he's describing sounds a little bit like YT3 by Neil Hill, a little bit though
All good, dude, don’t get too confused with waits, try Calasthenics learn some good bar pulls and push up cycles
Reg park also did all of the titles for pro wrestling at one time.
Kinda strange cause everything that has been written about his dad's 5x5 says that the first two sets were warm-ups, then it was 3x5.
Yup. 2 warm up then 3 sets of 5. Once you realize you can handle that amount of volume with no problem. Go up to 4x5 then 5x5 with still 2 warm ups
For me the “compound movements all you need, no isolation” is total garbage. I did that and got decent chest and back but had small arms. Not until I did curls, tricep exercises and lateral shoulder moves did I get some arm size
Dead lifts, squats, rows, bench are the 4 best compound movements imo...
squats put too much stress on your spine..sissy squats are the best
My four exercises would be (in no particular order): Clean and jerk, Farmer's carry, Sled push, Sled pull.
Incline Bench, Weighted Pull Ups and Squats
We don’t need glycogen my friend I’m on carnivore never needed to touch a carb since I been on it lifting heavy
Protein is broken down to glycogen when necessary…
Legendas para o Brasil ptbr por favor irmão 🤝🤝🙏🙏
I've always wondered why
Jon Jon never wanted to follow in his Dad's footsteps or just start lifting weights and get some size then start giving seminars on how to lift.
The same reason his dad did not pursue olympic swimming like his son. He does have great size for a 65 year old by the way. Quote from Wiki .......Jon Jon Park (born 21 February 1957) is a British former swimmer. He competed in the men's 100 metre butterfly at the 1976 Summer Olympics.[1][2] He also won several bodybuilding titles, including Mr. South Africa Maccabiah and Mr. Golden City.[3]
He thinks Mike O Tren is natty?? 😂
😂😂😂
Video no.10
Let’s see if this one can explain 5x5…?
Mark Rippetoe from Starting Strength same aspect.
Did this guy really say he doesn't believe Mike O'Hearn has never taken steroids?! 😂😂😂
You cant form an excercise program that's focused on heavier compound movement like is being discussed here and then try and incorporate high reps as was mentioned like 20. That's not only not possible but goes against why your doing the heavier compound lifts in the beginning, less reps but more weight to build up strength.
Also some people depending on their size, fitness level and overall goals honestly wouldn't respond well to heavy compound lifts for lower reps so instead to properly incorporate a higher volume based approach one needs to train more in the isolation exercises with volume and alot more excercises per body part like a traditional full body split or you could do a full body workout.
My body responds best to more isolated movements focusing on two body parts per working session at a higher rep range broken down into 3 working days, basically a more traditional style body building split more for hypertrophy vs strength based compound movements.
As you say your body responds. Find what works for you.
The rib cage hahaha,I lasted ten seconds 😂
3 X 3
He was Arnold's idol, yet looks much healthier and younger than him now lol.
This is his son.
Lmao
Lmao
I'm still doing it on a good day
Great interview, thanks. But Mike O'Hearn not taking steroids??? Come on.
I've always felt that sprinters were more duck-footed than pigeon-toed
Gironda's workouts varied. The only time he advocated high reps was calf training or his 15-12-10-8-6 program. Otherwise he was a moderate weight, moderate rep advocate who recommended very brief rest between sets...what today would be called "HIIT" or in Mike Mentzer's terms --- one giant set of rest-pause. To say Vince was a fan of high rep training is a misnomer.
whats with the low rest between sets it makes the sets 50% less effective, so does that allow them to train 3x a week then so what they are really doing is 3-5 sets per muscle a week
11:43
Mike ohearn not on steroids 🧐.
Hahahaha Mike o hearn natural
Mike O'hearn natty god haha
Mike o tren never used steroids😂😂😂
Mike ohearn 😂
I was all in until he brought up Mike O Hearn
Escape fitness is a legend. I have a huge man crush on this guy (no homo and I am the straightest cat that ever lived).
I mean every single interview that I have ever dreamt of, this guy makes it happen. Legend bro, just straight up British Genius.
I must say though, as a guy who got to 135 strict non stop push ups, and did a double bodyweight bench of 170 kilo first day in the gym...
I can't agree with everything he says here. I love the feeling of heavy pressing more than anything else in the world, but push up training with perfect form is absolutely the best for overall strength and endurance, the kind of strength that matters in a fight.
Take two 100 kilo wrestlers, both on equal skill level/ experience level one can do 100 push ups and 100 squats, the other can do a max of 30-40 reps...
See how that goes.... You get stronger the more your push up reps go up.
🙏💪
How did the pushups change your physique, do you feel pushups are best particularly or do you mean bodyweight training or is pushups a standalone due to the biomechanical nature of them
@@edgefinesse4700 Push ups, are the best exercise for chest hypertrophy, and getting super strong when it comes to wrestling other human beings, mainly because how it works on blood circulation and the heart, and how well your blood delivers oxygen to your muscles when it comes to fast full body physical extertions...
It's the best for hypertrophy because once you can do 100+ reps non stop (no rest between reps at all) you have huge dense pressing muscles for your height and bodyweight, you will look like you lift.
@@mayukhsen8195 thank you I agree Pushups are my old trusted standby, do you only do pushups as of now
@@edgefinesse4700 I have very specific goals. I train for punching speed and power.
So majority of my training is one arm one leg push ups, which increases your bench press (barbell or dumbbell) the fastest. That's what I train the most. If you have looked into Pavel Tsatsouline's work you would know what it is.
I do 2 sets of push ups till failure at night, just to keep myself above 100 non stop reps.
So long as you can do 100+ push ups, whatever weight you put on will directly go to your muscles, and that's regardless of how fast you are gaining weight.
Mike has never taken steroids? How can anyone Belive that?
Get Mcguff on.
I hung on every you said until Mike O'Tren is natural. 😂
Okay, I was enjoying this until he said Mike O'Hearn was natural. Credibility gone.
Exactly, I was going to post the same thing.
In my interview, I mentioned that I don't respond to comments such as yours anymore. However I have no skin in the game here, I don't know Mike personally but follow his career and know many who know him, we've exchanged the odd text, but unless you know him and have lived with him 24/7, your comment is completely baseless, based only on your opinion. Typical of so many comments, "Oh he's so big he has to be taking steroids"
@@johnpark7097 in my life I usually don't respond to comments like yours, but you have to be a damn fool to believe Mike is natural. Literally no one with any real credibility believes his "I'm natural" bs. Now his advice on training is amazing. Most of my workouts follow his philosophies, but he is taking steroids. The fitness industry has slowly started to be honest about it, maybe one day he will to.
@@NANA-lq5md Call me a fool if you wish, you"re entitled to your opinion but he deserves the benefit of the doubt and until it's proved otherwise, I accept his position.
@@johnpark7097 I don't believe you're a fool, I think you're one of the many professionals in the fitness industry that refuses to admit how rampant steroid use is. Like I said slowly some are admitting it. It's very easy to tell and very obvious that he uses roids, but you know that.
Has his dad's face.
9:35 cmon now... mike o tren?
BAHAHA he said MIKE O Tren is Natty
sounded great, right up until 9:40, mike doesn't abuse himself... audience gone at this point
Dead lifts and squats are for dead heads....they can cause long term injuries. You can do other exercises.
How could you be an expert and not know Hearn not natural?
Why doesn’t every bodybuilder maintain their physique like Mike OHearn? I can’t even name one single bodybuilder who does. How do you explain that? Best evidence that Mike O Hearn never abused drugs imo
Who the fuck still believes Mike Ohearn was ever a drug free person. Scooby Werkstatt here on TH-cam has physical training and diet so on point that its something to marvel at and he doesn’t even hide the fact that he had been getting trt. I don’t understand why Mike is still voiched for as a natural.
Mike ohearn is natty hahah
Mike O'Hearn has never taken steroids. HA!
I think 4-6 reps is paramount for myofibrilar hypertrophy which IS fundamental to building muscle… unless you’re on the juice. Then you can probably play video games and get swole. 😂
Mike Ohearn natural???? You have got to be kidding 😅