The 5-4-3-2-1 Method

[Johanne]

Using the 5-4-3-2-1 technique, you will purposefully take in the details of your surroundings using each of your senses. Strive to notice small details that your mind would usually tune out, such as distant sounds, or the texture of an ordinary object.

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So great and simple tips but also very helpful! I do not know how this came to your mind but it is really brilliant. You can save so much time and space, and all you have to do is to read this blog! I have a lot of wardrobes and this really helps. how did you come up with this?

I saw a version of this that is for a week long trip. 5 tops, 4 bottoms, 3 dresses, 3 pairs of shoes, 2 bags, 2 swimsuits, and 1 hat, 1 watch, 1 pair of sunglasses. Using that formula has helped my super overpacking self really pare down for my last few trips.

Use Less referenced your blog on her you tube channel. This is even better that the 4-3-2 method that I used for packing. It was 4 tops, 3 bottoms and 2 layering pieces (jacket or cardigan). I will be using your suggestions in the future with 3 meaning 3 pairs of shoes. Chris

Fabulous and easy to remember idea. Plus you are more aware when buying future clothes etc that you want then to multi task and be easy to merge with other items. I have too many stand alone pieces. Thanks so muc(.

Hi! I'm Jen Bosen, wife + mother + creative dabbler. Sometimes I'm a fun mom, I bake to relieve stress, and I'm convinced we can all build an intentional life while embracing the one we're already living.

Dr. Karin Gepp is a clinical psychologist with experience in a wide variety of areas, including mood-related difficulties, anxiety, psychosis, trauma, addictions, personality disorders, adjustment issues, anger management, and forensic topics. She has worked in diverse settings, including inpatient, outpatient, and correctional facilities. Dr. Gepp has theoretical leanings toward psychodynamic and cognitive behavioral concepts and techniques, and she enjoys neurocognitive and diagnostic assessments, as well as supervision and consultation opportunities.

Cathy Cassata is a freelance writer who specializes in stories about health, mental health, medical news, and inspirational people. She writes with empathy and accuracy and has a knack for connecting with readers in an insightful and engaging way. Cathy contributes regularly to Healthline and Verywell, and she has also been published in HuffPost. Read more of her work here, and connect with her on Twitter, Instagram, Facebook, and LinkedIn.

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While many people take medications or attend therapy to manage anxiety symptoms, exercises that engage your five senses may also be helpful. This is particularly so when you need something that works right here, right now.

First, you may want to start with a simple deep breathing exercise called the 5-5-5 method. To do this, you breathe in for 5 seconds, hold your breath for 5 seconds, and then breathe out for 5 seconds.

The pullup is the logical choice of exercise to strengthen your lats. If you ask an experienced bodybuilder how to work the latissimus most thoroughly, he will tell you to look up, force your chest open, and draw your shoulder blades together at the top of the pullup. This may be okay for bodybuilders, but what does this have to do with fighting?

The system is intended to be used for four weeks. At the end of the month, take two or three days off and then test yourself. It is not unusual to up the reps 2.5-3 times. In other words, you are likely to end up cranking out 12-15 reps if you started with 5. If you can already do between 6 and 12 reps, then start the program with the first day your PR shows up. For instance, if your max is 6 pullups start with day 7; if your max is 8 start with day 19.

Here is how the program applies to those who currently max at three pullups. The below is also excellent for anyone whose goal is pure strength rather than reps; just hang a kettlebell or a barbell plate on your waist to bring the reps down to three.

You can see that the higher the RM, the quicker the reps drop off. The reason is simple. You should have no problem doing four reps a few minutes after 5RMx5. But x24 is not going to happen after an all-out set of 25. The higher the reps, the greater the fatigue. Therefore, you need to start more reps down from your rep-max and cut the reps more between sets. Experiment. An extra day of rest here and there is also in order; the recovery from sets of fifteen or twenty is not nearly as quick as from fives and triples.

I max out at 20 pull-ups. What exactly would the programming be for this? I have an idea how to obviously (split the difference between 15 and 25) but if someone knows the exact programming that would be awesome. Thanks!

As this program is not meant to overwork the muscles, as long as possible. Too short a rest, and you might tire too soon, hit failure and reduce the quality of your practice. Too long, and you might overlap training days. Heh.

Hey John,
is 10minutes not to long? Im working on going above 15 RM and would like to try this Programm. So 10min rest per set or doing the sets over the Day is good?
Thanks for the Programm!

Pavel,
How many different exercises could one safely use this method? I am looking at using this approach for bodyweight squats, push ups, leg raises, and pullups. I am planning on a 3-5 day training week; not sure if a split would be recomended.
Currently, I am training deadlifts with 2 warm up sets and 2-3 work sets all at 5 reps. Would I still be able to do these 3-5 days a week? If so, would I need to coordinate my deadlift cycle with these cycles; or work each cycle independently?
Thank you,
Simeon

great program !!! got from 7 up to 20 strict pull-ups ( I did chin-ups) and turned me into a real beast (-: I changed it a little and did sets of three instead of five. Five sets per day were leading to burn out in my case. Anyway thanks for your help and keep on publishing those strengthening programs, i just love them.

Ian, the program on that website is an excellent way for those who cannot do 5 pullups to begin. The programming for the rest of the steps looks all right, my personal opinion is the Fighter Pull Up Program is a bit tighter and easier to follow.

I am a rock climber,. Started using this programme (3RM) and I feel strong at the end of each work out!! So used to the usual routine of getting completely knackered once or twice a week, I sure this will improve my strength!!

I have been the guy fighting to do 1 pull up, but after reading the naked warrior I greased the groove and in the first week I was able to fight for 4-5 consecutive pull ups. Later on after doing relaxed sets of 1 to 4 pull ups througout the day on a regular basis I stumbled upon the fighter program and gave it a try.

Following the 5rm model I did the entire 29 days and ended up doing 11 pull ups a few days after. Prior my max set was 6-7 pull ups. The way I structured my take on the fighter program was to do 5 pull ups, rest 1 minute, 4 pull ups and so on. when reaching the days with 8 pull ups I upped the rest period for up to 4-5 minutes.

Today I am able to crank out around 15 pull ups without anyone pointing a gun at me or in any other extreme way encourages me to do any more reps. I have pondered over the idea of beginning the fighter program again following the 15rm structure. However I am wondering how the program was intended to be used originally and how others have structured the program.

There are many different schemes for doing sets and reps in weight training. The most common approach is to do straight sets of a given rep range. Although this is very effective, most of the time, it can get rather boring and mundane. Well folks, time for a change! For those who have been in search of a productive way of training which is a little different, here it is! The 5-4-3-2-1 system is just that, something different that delivers amazing results.

This system is most useful on multi-joint exercises like the bench press, squat, deadlift, etc. because these systems require the use of the largest volume of muscle over the entire body and therefore have the greatest stimulatory affect. The idea with this rep system is that you can greatly increase the resistance from what you would normally use in the straight set format. In this instance you can get up to poundage that you are capable of for a 1RM.

Some recent research has shown that the amount of muscle hypertrophy is directly correlated to the total load employed. The more weight you handle the more muscle you stimulate to grow, end of story. The old myth in bodybuilding of using the 8-10 rep range to gain mass just doesn't really hold much water in the real world. Muscle grows in response to increasing demand in the way of resistance.

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