You’ve seen the guys in the gym. They are there for two hours. Every single day. They’re grinding through set after set until their eyes turn red, yet three months later, they look exactly the same. It’s frustrating. Honestly, it’s a waste of time. Most people think more is better, but in the world of hypertrophy and strength, "more" usually just leads to joint pain and a plateau that feels like a brick wall.
That’s where the 1-5-1-5-1-5 method comes in.
It’s not some magic TikTok hack. It’s a structural approach to programming that emphasizes intensity over "trash volume." If you’ve ever felt like your workouts are dragging on or your progress has stalled, this specific breakdown of reps and sets might be the exact slap in the face your central nervous system needs.
What is 1-5-1-5-1-5 anyway?
Basically, it’s a wave loading pattern.
Most people walk up to a bench press and do 3 sets of 10. Boring. Predictable. Your body gets used to it fast. With 1-5-1-5-1-5, you are alternating between a heavy single (1 rep) and a challenging set of five (5 reps). You do this three times over.
It looks like this:
- Set 1: 1 rep (heavy)
- Set 2: 5 reps (moderate-heavy)
- Set 3: 1 rep (heavier than set 1)
- Set 4: 5 reps (heavier than set 2)
- Set 5: 1 rep (heavier than set 3—your peak)
- Set 6: 5 reps (heavier than set 4—your volume peak)
The science behind this is something called Post-Activation Potentiation, or PAP. When you lift a near-maximal weight for that single rep, your nervous system "wakes up." It recruits more high-threshold motor units. Then, when you drop the weight slightly to do the set of five, those muscle fibers are still "on." The weight feels lighter. You move it faster. You get stronger.
Why your nervous system loves this (and your ego hates it)
We need to talk about the "pump." Everyone loves the pump. But the pump doesn't always equal progress. The 1-5-1-5-1-5 method is about neurological efficiency.
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By cycling the intensity, you avoid the massive fatigue buildup that comes from doing 5 sets of 5 at the same weight. If you do 5x5 at 85% of your max, by the fourth set, your form is usually garbage. You’re grinding. You’re cheating. With the wave, you get a "reset" every other set.
Think of it like sprinting and walking. You can cover more ground at a higher average speed if you oscillate the intensity rather than trying to redline for twenty minutes straight.
Christian Thibaudeau, a world-renowned strength coach, has often discussed how wave loading allows for a higher total volume of heavy work without the mental burnout. You’re constantly chasing a "new" number every set, which keeps you focused. You can't zone out during a 1-5-1-5-1-5 session. If you do, you’ll probably end up pinned under a barbell.
Making the 1-5-1-5-1-5 rule work for you
Don't just jump into this with your 1RM (one-rep max). That’s a one-way ticket to Snap City.
You need to be smart about your percentages. A good starting point is to have your first "1" be around 85% of your max, and your first "5" be around 75%.
As you progress through the waves, you add a little bit of weight. Maybe 2-5% each time. By the time you hit that final set of five, you’re often handling a weight you’d usually only be able to triple. That is the "potentiated" state in action. It feels like a cheat code because, in a way, it is.
Real-world application on the Big Three
If you’re applying 1-5-1-5-1-5 to the back squat, you have to be honest about your bracing. Because you are toggling between rep ranges, your internal pressure needs to be spot on.
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Imagine a lifter named Mike. Mike’s max squat is 400 lbs.
His first wave might be 340 lbs for 1, then 300 lbs for 5.
The second wave? 355 lbs for 1, then 315 lbs for 5.
The final wave? 370 lbs for 1, then 330 lbs for 5.
Mike just did a set of 5 with 330 lbs after handling 370. If he had tried to do 330 for 3 sets of 5 straight out of the gate, he might have struggled on the last set. But because his nervous system was primed by the heavier singles, the 330 felt manageable.
The misconceptions about "heavy" lifting
A lot of people think that doing singles (1 rep) is only for powerlifters. They think it won't build muscle. They’re wrong.
Hypertrophy (muscle growth) is driven by mechanical tension. Nothing creates mechanical tension like a heavy-ass weight. When you combine that tension with the metabolic stress of the 5-rep sets, you’re hitting the muscle from both ends of the spectrum.
It’s a hybrid approach. You get the "dense" look of a strength athlete and the size of a bodybuilder. Plus, you’re not spending three hours in the gym doing lateral raises until you’re blue in the face.
Why people fail with this method
The biggest mistake? Ego.
They start too heavy. They treat the first "1" like a max effort lift. It shouldn't be. It should be crisp. Fast. Controlled. If you're shaking on the first set, you’ve already lost the battle. You have nowhere to go but down.
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Another issue is rest periods. You can't rush 1-5-1-5-1-5. You need about 2 to 3 minutes between sets. Your ATP stores need to recover. Your nervous system needs to settle. If you try to do this like a circuit, you’ll gash your performance and miss the whole point of the potentiation.
Practical steps to start today
If you want to try the 1-5-1-5-1-5 method, pick one big compound movement. Do not do this for bicep curls. It’s for squats, deadlifts, presses, or weighted chin-ups.
- Find your numbers: Take your current, honest 5-rep max.
- Set the floor: Your first set of 5 should be about 90% of that 5-rep max.
- Calculate the singles: Your singles should be roughly 10-15% heavier than the sets of 5.
- The 2% Rule: Only increase the weight by 2-5% between waves. Small jumps lead to big finishes.
- Limit the frequency: Only do this once or twice a week for a specific lift. It’s taxing.
Honestly, the beauty of this system is the variety. It breaks the monotony. You aren't just a gym rat anymore; you’re a technician. You’re learning how to "fire" your muscles properly.
Keep a detailed log. Note how the weight felt. Sometimes the second wave feels easier than the first—that’s the sign that your nervous system is finally waking up. When you hit that "flow state" where the heavy weights feel like feathers, you’ll understand why the 1-5-1-5-1-5 rule has stayed a secret among elite strength coaches for so long.
Stop doing endless sets of "light and high reps" hoping for a miracle. Start demand more from your fibers. Put the weight on the bar, follow the wave, and watch what happens to your PRs over the next six weeks. No fluff. Just physics.
To implement this effectively, start with your weakest "big" lift—usually the overhead press or squat—and run the 1-5-1-5-1-5 cycle for a three-week block. Use a stopwatch to ensure your rest stays consistent at 120 seconds. If you complete all six sets with perfect form, add 5 to 10 pounds to the entire wave the following week. If you miss a rep on the final set of 5, keep the weights the same for the next session until you "own" that weight. This ensures progressive overload without the risk of injury.