The STS 5% Method is a tried and true strength training workout program that has been around for decades. With this method you will select a weight that you can only do for a maximum of 9 times. You will then do the following program increasing your weight by about 5% and decreasing your reps by 1 each week until you get to week #4. For week #4 you will go back to doing the same 8 reps as you did in week #1, but you will do it with a weight that is about 5% heavier. You should now be about 5% stronger than when you were 4 weeks earlier.
Week #1 ……..8 reps……4 sets……80% 1RM
Week #2 ……..7 reps……4 sets……increase weight by 5% from week #1
Week #3……..6 reps……4 sets…… increase weight by 5% from week #2
Week #4 ……..8 reps……4 sets…… increase weight by 5% from week #1
