5x5 vs 3x12 reddit. Valheim; Genshin Impact; Minecraft; .
5x5 vs 3x12 reddit Inherently taxing and boring IMO. We do run a slightly different PPL however, I use In all seriousness; -For bis - Preacher curls 3x12 -Forearms - Reverse curls 3x12 -Tris - Pushdowns 3x12 Chin-ups, skullcrushers, close grip bench press. Make sure to dead lift too. I, personally, have done Ice Cream Fitness 5x5, Stronglifts and Starting Strength. In a 5×5 program, your first one or two reps should feel easier than usual, while your f 5x5 vs 3x8-12 debate. Multiple Sets vs. 12M subscribers in the Fitness community. Additionally, 5x5 allows you to focus on compound exercises that work multiple muscle groups at once, which can be more efficient and effective than isolation exercises. Overworks the lower body compared to the upper body, so you can end up with a t-rex physique (tiny arms, large legs and waist). You can do different programs on different lifts if you'd like. Workout B is Overhead Press and Deadlift. Some movements can make sense as a 5x5, like weighted dips or chin ups. I was wondering if it's a good idea to do whatever exercise I had to do on 5x5 but then target those muscles afterwards with 3x12 workouts. 5x5 for a novice would be 5x5 3 days a week, i. I say give it a try. But 3x8 won't give more than 5x5 because it's the number of hard sets that matter more. I rest for 3 minutes after every set and do 3 workouts per week, and use progressive overload to try and keep increasing my gains. 0) -> BB rows (v3. 5x5: Which is Better? • 3x12 vs. After a 3x12 I was just filled with lactic acid and I didn't maintain my muscles, especially because I did cardio right after. Standing Overhead Press 5x5 A2. A place for the pursuit of physical fitness goals. Barbell Row 3x8 B2. Now, could you keep doing 3x12 with 14kgs until you can make the jump to 3x12 with 16kgs. "Wow those 4x12 contracts pay WAY So, originally I was following ICF 5x5 but now I basically just do Strong Lifts with whatever accessories I feel like. If you want to get strong, as fast as possible, stick to the program. SS is 3x5 from the start, and SL moves to 3x5 after 5x5 ceases progression. is almost effective as multiple sets, if not just as effective in strength and muscle hypertrophy If you want to improve aesthetically, do ICF 5x5. The 3×5 scheme is superb for cultivating raw strength, while the 5×5 system notably Squat 5x5: 90lbs --> 195lbs Bench 5x5: 100lbs --> 160lbs Deadlift 5x5: 115lbs --> 225lbs OHP 5x5: 60lbs --> 95lbs Body Weight: 158lbs --> 184lbs Note that the before numbers are most likely skewed down because I started quickly after being very sick, and I made very rapid gains early on. I recently switched from SL5x5 to a PPL program I found on reddit. Overall, 5x5 can be a great option for muscle hypertrophy. Or check it out in the app stores Smith Bent Over Row 5x5 Incline db press 4x8 (ss) Incline db row 4x8 Seated Cable flys 3x12 (ss) Lat pulldown 3x12 Shoulders/Arms Day: Deadlift 5x5 V bar row 3x12 Lat pullovers 3x12 Mts pulldown 3x12 Single arm row 4x15 Bicep (ss) Bicep The RR is a minimalist routine focused on the Newbie gains, once you have " used " all your newbie gains, you should change your routine because the RR will not work anymore for you. Stronglift 5x5 vs P90X to shred last 5% Body fat Hey guys, I am a 29 year old male, 5´11" currently 180 lbs with an estimated 20-24% body fat based on the navy body fat calculator. It depends on your goal what you chose. Facebook X (Twitter) Reddit Tumblr WhatsApp Email There are many 5x5's and back in the day the most popular were Madcows and bill starrs. Incline Dumbbell Curl (same dumbbells as above) 3x10 D1. This is with huge emphasis on slightly . either way if one or the other is getting higher every session or so, you are progressively overloading 5x5 i’ve found is best focused on the main lifts or heavy compound movements like deadlift, bench lress, OHP, RDL, hip thrusts And accessory movements are best varied in higher rep ranges. Hey all just started 5x5, but have a question. f my heaviest lift. Bench Press 5x5 B1. FYI, I also put Lucifer, so yeah, and also don’t mind the [x] sign, it’s just a checklist of what I’ve watched and haven’t watch. really? - The reason people say 8-12 for hypertrophy is as you say TUT and also getting the 'burn' and blood pump into the muscle, whereas 5x5 isn't as If you're a novice lifter, opt for a training scheme of 3x5 over 5x5. In general the goals of the two programs are different: SS is just what it sounds like, a novice program. r. Please see the r/Fitness Wiki and FAQ at Posted by u/[Deleted Account] - 6 votes and 15 comments I'm 35M, 156lb and just started on a four-day 531 with FSL 5x5-8, plus 4 assistance movements focused on bodybuilding two weeks ago. You'll plateau at a lower weight doing 3x8 vs. Stronglifts is all in the 5 rep range and has a huge emphasis on legs and lower back, which are very important for strength but . 5x5 is a great beginner program. Lets see what comes of this and if the results are positive (say 4x12 IS the most efficient approach for noobs) then it will either be added to the FAQ or the /r/fitness advice gurus will start giving that advice to people just starting out. Plus the workload eventually needs to increase to keep gaining strength. Or check it out in the app stores INCLINE DB BP 3X12 SEATED SHOULDER PRESS 3X12 DIPS X3 --- PULL 1. Rep numbers aren't super important. Both the 3×5 and 5×5 frameworks are excellent for natural bodybuilders. The goal is to get stronger on a lot of exercises with very little accessory work. Working great so far. So I know to go from 5x5 to 6x4 then eventually to 3x10, but what I’m wondering is the exact rep route. "Just 2 more sets" may not look like much, unless you have done an honest 5x5. It gives me an opportunity to maintain proficiency with moving heavy-ish loads without being very taxing on the body. I'm thinking of going to 5x5 now, but I was wondering if I should use the same wgt for all 5x5, or if I should increase the wgt after each set? Also, does doing the 5x5 still help In other words 3x10 is generally considered better for hypertrophy but if you compare it to someone who does 5x5 and hits the same muscle 3x a week, that other person will not only My guess is if Rip thought 5x5 was better for the novice program he would have designed it that way. Some have also said they've gotten a lot out of heavy curls with that kind of rep scheme. That said, 5x5 is most definitely a beginner program. but you've been lifting consistently for 2 months now so you can go for the 5x5 or starting strength. Incline Dumbbell French Press 3x10 C2. That doesn't make a whole lot of sense, but whatever. Tradition, mostly. If i swap completely I will probably stick to 3x12 or something. Or check it out in the app stores (3x12) as instructed in the SL 5x5 routine? Archived post. 5x5 • Discover whether 3x12 or 5x5 is the optimal training method for your fitness goals. 5x5 is a power lifting program. I'm wondering if 3x8 or 5x5 is better suited for that goal. But, really, it's just a carryover from StrongLifts 5x5. 5x5 seems suited more towards the advanced novice or intermediate. you'll make strength gains faster than you would doing 3x10 (or 3x8, 4x8, 4x10; the numbers are pretty arbitrary). Hi all, Just finished 4 cycles of 5/3/1 with FSL 5x5 followed by 1 cycle of 5/3/1 with jokers and FSL 5x5. Last updated on August 27th, 2024. This is not white or black though. Or 5x5 overhead press, and then do 3x12 shoulder presses on machines afterwards. 5kg but that took a lot of energy and failed sets, and I never had the desire to come back. To start I'm a truck driver who is only home Saturday and Sunday, is it bad that I do A on Saturday and B on Sunday and nothing the rest of the week? I try to do little things through the week on the road but easier said than done in a semi. Or check it out in the app stores Smith Bent Over Row 5x5 Incline db press 4x8 (ss) Incline db row 4x8 Seated Cable flys 3x12 (ss) Lat pulldown 3x12 Shoulders/Arms Day: Deadlift 5x5 V bar row 3x12 Lat pullovers 3x12 Mts pulldown 3x12 Single arm row 4x15 Bicep (ss) Bicep Pullups 5x5. The short version is they progress independently of each other. I would not use FSL 5x5 if I was training for size. Stronglifts 5x5 vs Madcow - Need some guidance! Hey everyone, I'm in kind of a dilemma. And if you want more volume, you can feel free to do any number of accessory exercises after that for 10-12 reps as you please. OHP 3x5 Incline Dumbbell Press 3x12 Chest Press 3x15 Cable Flyes 3x15 Lateral Raises 4x15 Tricep Extension 3x12 Day 6: Pull Hypertropy. Get the Reddit app Scan this QR code to download the app now. The routine changes in unjustified ways from time to time, there are version numbers (BB rows (v1. Lower reps are marginally better for strength and higher reps are marginally better for muscle 3x5s are just fine and usually preferred whether you are taking exams or not. I know you are supposed to build a foundation of strength before moving on to more hypertrophy oriented programs. I think the wiki in the side bar lists a bunch of them. 5x5 is designed as a great program to learn and improve some amazingly valuable compound lifts -- and get a lot of practice doing them. I liked the jokers a lot but I think they are to taxing to use these every time. So far able to consistently move up in weight each time you do the same rep scheme, though I only started doing this about a 7 weeks ago so haven't really had a chance to plateau or anything yet. Hypertrophy depends more on overall volume. Squat - 5x5 Deadlift – 2x1 singles + working 3x4@80% Front squat – 4x8 Leg press 3x12 Hyperextension 3x12 Sat - Hypertrophy Upper. I used to do 5x5, increasing the weight, but I don't care for strength any more. It's taking a lot of time and I'm finding that my last set is absolutely killer. Please see the r/Fitness Wiki and FAQ at Get the Reddit app Scan this QR code to download the app now. Top. Day 4 - Back and Shoulders Hypertrophy. Cleans come later and honestly I want to increase my numbers on weighted pull-ups specifically, but this question can apply to every heavy compound lift. Add 5lbs n repeat concentrating on building speed. Program Backgrounds | Jim Wendler's 5/3/1 | StrongLifts 5 x 5 | Starting Strength; Greyskull LP, 5x5+ vs 3x5+ Planning on starting greyskull this fall for winter bulk, primary interest for the winter is strength, but I have some secondary physique goals. Or check it out in the app stores Right now I'm doing a weekly periodized program that goes 3x12 -> 4x10 -> 5x8 -> 3x10 -> 4x8 -> 5x6 -> repeat. Valheim; Genshin Impact; Minecraft; Congrats on your progress!! I personally like ICF for a 5x5 because it has more volume, a more rounded routine, and a greater focus on aesthetics. wouldnt more volume in the beginner stage or novice be better? 01-08-2010, 08:34 PM #2. Feedback appreciated. The discussion isnt targeted at noobs, who cant understand the study anymore than the terms used, but the conclusions are. I just wanted to know if training 3x12 would mean add size to strenght or lose strenght in favor of size. If you prefer to improve your strength and you don't care too much about your physique, do SL 5x5. But on the other hand, I think just the FSL 5x5 after the main I would say that the last rep is still feeling pretty heavy. If you’re doing 100 lb on 5x5 and you’re actually struggling at the right RPE then the weight you’d use for 3x12 would be something like 50-60% of the weight you’d use on 5x5. Reply reply primaryrhyme • There isn't a lot of evidence that x rep range is better for hypertrophy vs x for strength, what you're doing is probably fine. But what about ohp, dips and pull-ups? My current goal is hypertrophy btw. Depends on what your goals are. Wait until you're 1-2 years in before doing Nsuns. Gaming. Workout A is Squat, Bench, BB Row. SL is a recent program. SL is a variation of SS invented to make its creator rich. Squats 5x5 A2. Today I decided to end the Stronglifts 5x5 program. Currently, I am not doing cardio. i would just like to know the difference between a 5x5 scheme vs 3x5 still doing all the compound lifts. My reps and sets are based on my 12 week goal normally. net. Noticed there was also a similiar program that I believe was for beginners except it had an extra 2 sets on everything. 5x5 vs 3x5 ir 5x3 are not hand picked from the bible Reply reply quatin • • Edited . Idk if all of this are correct, but I think for the most part they are. Deadlift - 2x5 Rack Chins - 3x12 Seated Cable Row - 3x12 Dumbbell Rows - 3x10 5x5 doesn’t necessarily minimize hypertrophy stimulus You’re doing more sets, more weight, more reps (more volume overall) and may be still lifting close to failure. Best. Or check it out in the app stores TOPICS. I would use it when I'm losing fat. It seems that your newbie gains are over and that minimalist programming is not working for you anymore. Just planning on using one of these for 2 to 3 months before moving on but wanted to ask if there was any I have been following a 5X5 program. 0) -> inverted rows (v2. (5x5) the other day you do LIGHT (3x12). (Used to be 132 lb in September 2018) SS, all the way. I'm doing 5x10 but that's because its part of 5/3/1 BB. 5x5 is a lot of volume for novice lifters, especially when the weight starts to get heavy. Sure but it's not what OP was asking (5x5 vs 3x8). 5x5 SL Day 1: Squats 5x5 95kgs 210lbs Bench 5x5 70kgs 154lbs Rows 5x5 55kgs 121lbs Day 2 Squats 5x5 97,65kg 215lbs OH-Press 5x5 47,5ks 105lbs Deadlift 1x5 125kgs 275lbs RPT I’ve made a FULL chronological order for Arrowverse. 3x12 vs 5x8 Debate . If you'd swap these to achieve the same volume/volume load for both rep 5x5 won't help build up muscular endurance as much though. A routine more suited for bodybuilding would just be one that has more volume and more emphasis on "mirror muscles". It's a great amount of volume to gain a lot of strength, and it's dead simple to program. Use this to help pick weights, it’s extremely important to actually track progressive I'm trying to resolve a disagreement between the StrongLifts 5x5 program and the low volume research on ExRx. Glute-Ham Raise 3x8 D2. . 5x5. Do Starting Strength. 5 reps for 3 sets across (with the same weight) for the press, bench and squat. the material on SL. theres 2 approaches. 5x5's are pretty much all the average lifter will need after a novice program. I feel that I've squeezed all the good work I can out of a linear progression program and it's time to cut some fat and work on my accessory lifts while switching into more of a maintenance mode on the lifts I've been practicing. Just make sure you're increasing intensity every We are nit made all the same and programs work differently for me and you so. You increment the 5x5 up when you successfully complete all 5 sets, and you increment the 3x8-12 up when you complete all sets at 3x12. If I were in your shoes, I'd run 5x5 for a solid 12 - 16 weeks to milk out all the strength gains I could. Dumbbell chest press: 5x5 Standing cable one arm push: 3x8-10 Weighted dips: 3x12-15 Horizontal pull: Barbell rows: 5x5 One arm rows: 3x8-10 Seated cable rows: 3x12-15 Legs1: Squats: 5x5 Stiff legged deadlift: 3x8-10 Boxjumps: 3x10 Ab work - I train abs every day but on legs day I put more attention on hypertrophy. Progress the same as with 5x5 or 3x5. Controversial. My opinion is that there's no reason to not do 5x5 for strength gains. SS is more of a general strength program with a heavy PL bias. Will I see faster strength 5x10 vs 3x12 (Hypertrophy) Is the extra reps gained from 5 sets worth the extra work? Also I'm not limiting it to 5x10, you can say 5x12 or 3x10 too. Also, moving to 3x5 is a pretty common way to overcome stalling on 5x5. Is that how it usually is for you guys? I guess I never did the math but I always assumed my heavier day would be more total volume. It's written by an absolute monster of a trainer, Mark Rippetoe, who did competitive lifting, and literally walks you through everything you need to know to go from a A1. Reddit . Then simply click on your username on Reddit, go to the comments tab, scroll down as far as possibe (hint:use RES), That does not mean that 3x12 is superior to 3x5 for strength gains, it means that, for example, 6x3 is superior to 2x9 (equivalent total reps) for strength gains. An intermediate doing 20 5 sets is better than 4 sets. Start with a weight you can do 10 times minus 50lbs and do 5×3×1 day rest, then 4×4×1d. Else wise you are seriously waiting too long. how do you think you’ll feel if you did sets of 5 with that weight vs sets of 8? Fletch1986 January 24, 2018, 5:17am I would recommend going to a 3x5 and doing 2 to 3 sets of backdown sets of 6-7 reps with around 10-20 procent less weight. M - Push heavy 3x5-5x5, pull heavy 3x5-5x5, legs heavy 3x5-5x5, push 3x8, pull 3x8, legs 3x8, biceps 3x10, tris 3x10 T - Walk W - Same as monday but different exercises Th -Walk F - Push (6x8-12, pull 6x8-12, legs 6x8-12)x2, extra shoulders, abs S - Walk every session calves +20% cals on days, maintenance or -10% cals on rest days 5x5 would be slightly better for hypertrophy, because volume is higher (all though not because rep per set is higher, but overall reps is higher). 5x5 is great). Where are you from, I View community ranking In the Top 5% of largest communities on Reddit. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the M Squat- 5x5 (pyramid style) Press behind the neck or klokov press- 4x8 Rear delt rows (barbell)- 3x12 Assistance W Bench- 5x5 (pyramid style) Pendlay row- 5x5 (pyramid style) High bar squat or SSB- 4x5 (80% of Mon) Assistance F Deadlift- 5x5 (pyramid style) Low incline bench- 4x5 (80% of Wed) Chest supported rows- 4x12 Assistance 5x5 vs 5x3 Hitting Mats / Flooring Going to be getting a CCE mat from a local guy. I kept my squat weight low for a while because my weak That’s not the whole equation, volume is total reps x weight. That being said, keep up the We would like to show you a description here but the site won’t allow us. Ever since I picked up a 5x5 which btw was only a couple weeks Get the Reddit app Scan this QR code to download the app now. e. BB BENT-OVER ROW 5X5 T-BAR LAND MINE ROW 3X12 WIDE GRIP LAT PULLDOWN 3X12 STRAIGHT ARM LAT PULLDOWN 3X12 SEATED CABLE ROWS 3X15 EZ BAR CURLS 3X12 SL 5x5's drawbacks are pretty much the opposite of this list. We would like to show you a description here but the site won’t allow us. Internet Culture (Viral) Amazing; Animals & Pets; Cringe & Facepalm Reduction Vs. Tues - Heavy Lower Day. The best advice is simply to do a lot of core work and if your goal is to just get a good set of abs, doing Stronglifts 5x5 with additional core work should do the trick. since it's 3xF not 3x12 at Get the Reddit app Scan this QR code to download the app now. 5x5 VS 3x12. Also you can change the count depending what you wanna do so instead of you doing 5x5 you could do sets of 8,6,4,2. Any advice would be helpful. com. New. Posted by u/endelcastillo - 1 vote and no comments 5x5 vs 3x12: Which is Better? • Strength vs Endurance • Discover whether 5x5 or 3x12 is the best workout strategy for your fitness goals. Or check it out in the app stores like 20kgs. Whether you’ll gain muscle in such case will depend more on if you have increased that CNS efficiency by a large margin already and if you’re in a surplus. When I started lifting, I decided to do 3x12 for all my exercises based on the advice of several friends and trainers. it depends on what variable you personally like to measure progress by. I've been lifting free weights since the end of October and have gained a bit of strength already doing 3x10. CO2428 STARTING OUT Posts: 26 Joined: Mon Sep 01, 2008 7:01 am. At the beginning they're both the same, getting you to progress with compound lifts. Once you plateau, you'll need to mix it up w/ lower rep/higher weight days (like 3x5) to continue getting stronger. Week 1 is sets of 5, lifting 65%, then 75%, then Leg Raises 3x12 Day 5: Push: Chest Hypertrophy, Shoulder Power. You will become stronger faster on the major lifts. 5x5 is, however, a good rep and set scheme for practicing lifts. Most natural weight lifters are going to drive hypertrophy very well with strength training. This all depends on your lifting experience ofc, for now 5x5 once per week will make good progress. , push a novice towards over training. Post by CO2428 » Sat Nov 01, 2008 7:21 am. Bicep hammer curls 3x10. The most important things that 5x5 teaches you you can get elsewhere, but 5x5 simplifies it. Discuss your weight training questions, concerns and tips! Moderators: Boss Man, cassiegose. For 5x5 SL I have included the weights i lifted before I changed to RPT. For RPT I have listed my current weights. In general, I don't do that though, after the main and supplemental work I'm more into getting the work done than doing more heavy shit. (verticle pull/ hypertrophy) Inverted rows 3x12 (horizontal pull/ hypertrophy) This way you're covering All the functions of the back with the emphasis on harder heavy lifts at the start of your workout when you have the most energy and focus. It has a simple overload scheme; it emphasizes that slow progress is still progress; it emphasizes the barbell lifts that should be the foundation of any other program. 3x5 . There seems to be a lot of debate about this kind of thing, but it doesn't seem like many people have asked about whether 3x8 or 5x5 is better for lean-ness. PPL Push- Bench press 5x5, overhead press 5x5, close grip bench 3x10, cable crossovers 3x10, any kind of triceps pressing 3x10, facepulls 3x12(I always do face pulls after pushing) Pull-Deadlift 5x5, Chin or pullups 5xFailure, bent over barbell rows 3x10, close grip dumbbell or cable rows 3x10. For example, is the training effect from doing 5x5 with 75% the same as doing 3x8 with 75%? I expect 3x8 would result i I’m wondering how much rep scheme matters if intensity and total number of reps are kept the same. starting up a new lifting program wondering if i should do 5x5 or 3x10 if my goal is to gain size This thread is archived New comments cannot be posted and votes cannot be cast Related Topics Fitness Reddit . Kneeling Ab Wheel Roll Out 3xAMRAP WORKOUT B A1. Squat - 5x5 progression Leg Press - 4x15 Leg Extensions -3x15 Stiff Leg Deadlift - 3x8 Leg Curls - 3x12 Seated Calf Raise - 2x15 Standing Calf Raise or Calf Press - 3x15 Leg Raise - 3x12 Day 3 - Rest. I've been doing this for the past 5 months and my lifts are still going up (although not as quickly as they were at first), despite being on a caloric deficit. It basically means if you want to increase specifically your strength faster then 5x5 (or lower reps) would be more appropriate So I do an upper/lower split, with one day being a "strength" day and the other being a lighter "hypertrophy" day. (verticle pull/strength) T bar rows 5x5. As for the weight you use don't go all the way to failure use about 85-90% of your rep max weight for your sets. Sure, but you are probably losing some efficiency because by the time you can do 3x12 with 16kgs, you can probbaly do 3x16 with 14kgs but just aren't doing those extra 4 It's actually one of the most brosciencey things I've ever seen on reddit. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Share Sort by: Best. OHP – 3x5 Bench 5x8 A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. One subtle difference over other 5x5 supplemental (like FSL or SSL) is that it ends up being one less set. If you’re able to do 100 lbs for 3x12 and it’s what you use for 5x5 then you’re going too light on 5x5. Check out the ICF 5x5 routine for inspiration, it's basically SL with accessory exercises. Same number of sets between workouts, but workout B would allow you to get more training volume in (3,500 vs. Yau5 (5x5) Discussion Yes, I do know that Yau is a reduction method as well. 5x5 vs 3x5 I don't have a lot of time and will to increase my squats, currently at 115kg. Internet Culture (Viral) Amazing; Animals & Pets Strict Overhead Press 5x5 Lat Pulldown 3x12 Seated Cable Row 3x12 Cable Lateral Raises 3x12 Lower@Gym. Next day I finally add more weight for progressive overload and begin at 8 rep range etc Doing PPL btw. You feel better too since it kinda adds on to your ego and your CNS gets stronger too which means you will feel stronger. Genetics is a factor here as well. If you want to make do with the weights you have you can change the 5x5 to a 3x12. Doing 5 sets at RPE 8+ is really fatiguing. I have a limited amount of time to work out, I was doing the 5x5 strong lifts and was doing well until I got hurt and had to stop for a while. reReddit: Top posts Get the Reddit app Scan this QR code to download the app now. I had started with the reddit six-day PPL when I begun this fitness journey in September 2018 and opted to change to 531 after I could not linearly progress anymore. You can’t simply “consider” yourself anything. One piece of advice for any beginner reading this. So if you’re still adding weight pretty frequently to your main lifts, you’re not an intermediate. Learn how each approach t 5x5 vs 3x10. This voice said thus, "You stiff-necked and weak people, thou think in your many reps you will find strength, but you have been deceived by the false prophet called Bodybuilder. 5 reps for 1 set on the Because you are only performing 5 reps in each set, the load should be relatively heavy compared to higher rep schemes. When you start to get into that intermediate range 5/3/1 would probably be the better choice. So 3x10 will give you 30 reps, and 5x5 will give you 25, but those 25 will be with a heavier weight. Thread starter Sixguns; Start date Apr 1, 2014; Toggle sidebar Toggle sidebar. or you keep the weight and the reps you do changes. Makes me more tired and weaker feeling though. 5×5’s are usually done with 81-87% of your max weightfor that exercise. Whether you do or don't depends a lot on how your body reacts, but no one gets that with PPL. Aside from the actual science behind it (because hell, who wants science to get in the way of their gains?), many of the old-time weight training greats, like Reg Park and Bill Starr found that it worked for beginners and popularized those programs, which in turn influenced Stick with 5x5 then, you will get stronger and as you get stronger, heavy 5x5 squats etc will be enough volume, they’ll wreck you I do 200kg 5x5 squats from time to time and it takes me an hour and I’m honestly wrecked after it Nothing better than a heavy 5x5 imo and I’ve done a few different plans with weightlifting 🏋️♀️ A routine more suited for bodybuilding would just be one that has more volume and more emphasis on "mirror muscles". 5x5 any day. Dont think that doing 3x12 seven days a week is gonna 5x5 vs. M Squat- 5x5 (pyramid style) Press behind the neck or klokov press- 4x8 Rear delt rows (barbell)- 3x12 Assistance W Bench- 5x5 (pyramid style) Pendlay row- 5x5 (pyramid style) High bar squat or SSB- 4x5 (80% of Mon) Assistance F Deadlift- 5x5 (pyramid style) Low incline bench- 4x5 (80% of Wed) Chest supported rows- 4x12 Assistance oh i i think i see what you mean. You pick a rep range, a number of sets, and each time you do the workout you increase the weight within those sets and reps. I know the question is 3x5 vs 5x5, but I'm going to answer the real question: SS vs SL. Now getting back in I want to increase strength both and work on Aesthetics. 5/3/1 vs 5x5 In the opinion of Fittit, which is the overall better lifting program? 5/3/1 is more designed for long term goals, whereas 5x5 is more short term, but with the liability to run into plateaus and such. I want to achieve a slim, lean look (as opposed to a big, bulky look) but I also want to add strength. Hypertophy isn't the only way to gain strength, and there are many variables to consider. It’s just 5x5 at the top set of normal 531 percentages. 3x5 vs 5x5 . How do you explain to people in non-medical fields that 3x12s is just as taxing as 5x8s? My family constantly peruses travel nurse websites and say things like, "Well it's just ONE more day, it shouldn't be that hard". Old. You can get some good hypertrophy gains from the 3x5 AMRAP style of GSLP. You could cycle between 5x5 and 8-12 reps to get the most out of the two, but me personally, I love lifting heavier weight for lower reps with longer rest times since it makes me feel better and stronger, and powerful to some extent. com is not too bad but unreliable (one week up, two weeks down, I'm currently lifting 3x10 for all of my weights, and I've noticed that a lot of people do 3x8 or 5x5. StrongLifts 5x5 advocates 5 sets of 5 repetitions. As a beginner 5x5 is probably better because the rate of progress will better match your ability to put weight on the bar. 5x5 is just a classic set/rep scheme. They arent wrong or right. I know 5x5 is better for making strength progress but I find it a bit hard on my body. Stronglifts is all in the 5 rep range and has a huge emphasis on legs and lower back, which are very important for strength but SL - Fullbody. I'd say go for the SL 5x5 or one of the other common beginner to intermediate routines. I just don't know if I should be lifting more at 3x8 or 5x5 or what. Reply reply He uses 3x5 in starting strength because novice trainees don't need the periodization of a light day yet nor the extra volume of a volume day to make decent progress. With 5x5, you're working your entire body each workout, which can lead to more overall muscle growth. Ie, 5sets of 5reps is a total of 25, if old mate benches 80kg on his 5x5 that’s a total volume of 2,000kg, let’s say he’s is using the 5x5 with correct loading like 80-90% of 1RM or RPE 8+ and then dumbbell press 60kg (has to lower weight to handle the higher reps so like 60-70 ish % of 1rm or RPE 6+) and does 3sets of 12 5x5 especially for squats, You can even squat 2x week with one lighter day 5x5 and heavy day 5-6x2 with constant linear progression. If you want slower progression with more emphasis on hypertrophy, do the 3x8. Lat Pulldown 3x12 Cable Rows 3x12 T Bar Row 3x12 Straight arm pulldown 3x12 EZ Bar curl 4x12 Hammer Curls 3x12 3x12 Lat Isolated Pull Down 3x12 Seated Row 3x12 Rear Deltoid Fly 3x12 Lat Pull Down There is a massive difference between going to failure on something for 5 reps vs 25 reps, you should really include rep ranges vs saying to failure. 5x5 Why is it that nearly every time I see 5/3/1 FSL mentioned on the internet, people talk about the 5x5 version? In Beyond 5/3/1 , Wendler starts with a 5/3/1 FSL single set protocol (a single plus set) and a multiple set protocol (3-5 These threads are confusing as 5x5 is just one of many rep schemes and doesn't mean much on its own, in fact reddit PPL uses 5x5 for all major compound lifts (except DL). If you instead push yourself every set then you are really making it worth, even if you are going to have a lower total volume. 4,800) which ideally should help you push more weight during workout A. 3x5 vs 5x5 the pros and cons there are some of us ,like myself who found Rip thru stronglifts. I’m someone who has mostly been doing 5x5 and I guess focused on strength and looking to switch to higher reps to see if that helps the aesthetics. You become an intermediate lifter when you can no longer progress in a linear fashion. Warning: Program makes you look like obese t-rex and has world's worst deload protocol that no one follows. This is covered in the Reddit PPL post. If you start our with 5x5 you don't have a lot of room to increase the workload without adding frequency. Research on low-volume training suggests that 1 set is . Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the I prefer 3x5 to 5x5. Major lifts I stick to a 5x5, 4x6 setup and just progress the weight. Weighted Pull Up 5x5 B. Final Thoughts on the 3×5 vs 5×5 Debate for Strength and Mass. StrongLifts 5 x 5 Vs. Decent program. Keith Lee: "I have such an interest and a Squat - 5/3/1, 5x5 FSL + push-ups between sets Bench - 5/3/1, 5x5 FSL + chin-ups between sets The link to the spreadsheet I use is right at the top of the 531 for beginners Reddit wiki. So workout A would be 5x5 at 140-lbs, then workout B would be 5x8 at say 120-lbs or so. I started a new routine rotating through 5x5, 4x8, and 3x12-15. Just sports 2-3x times a week. keep in mind that the whole point of a beginner strength routine is linear Get the Reddit app Scan this QR code to download the app now. For example; I'd do 5x5 benchpress, and then do 3x12 benchpress but with lower weights. 5x5 vs 3x5 I am a novice and I want to gain muscle and strength, but my mainly muscle. Wide-grip Upright Row 3x12 C1. Posted by u/[Deleted Account] - 2 votes and 25 comments If you can actually do 3x12 that just means that the weight is too low. Barbell Squats 5x5 Seated Leg Curl 3x12 Leg Extension 3x12 12M subscribers in the Fitness community. I just started the beginners greyskull thing from the reddit sidebar. 1-3minutes is a pretty damn long break for a muscle building Lol of course you lower the weight. 3x a week frequency, but I (ahem, I) don't really care about frequency, but it does help you practice the lifts some more I guess. I definitely wouldn't do 20 deadlifts in a set. 3 posts • Page 1 of 1. or even 3x12, take no more than 90s rest, preferably 60s. Or check it out in the app stores TOPICS Then, tomorrow I do 3x12 20lb dumbbells. However as the amount of weight I squat increases I'm having more and more trouble doing squats at 5x5. Just planning on using one of these for 2 to 3 months I have been following a 5X5 program. Just wondering what amount of sets and reps is actually proven to be the best. ,and last do 3×5×1d. 3x12 There is also smaller isolation work in the 20 rep range, but i'm only going to keep that for the swuat and deadlift days. 0), whoops) and right now is very, very similar to SS, except the lifts being 5x5, . Doing a static 4x10 is okay but it gets boring and you will stall fast. A standard approach would be PR sets for the main work and 5x5 FSL for supplemental. What I mean is that you are going to grow more muscles doing ICF 5x5 than by doing SL Stick with 5x5 then, you will get stronger and as you get stronger, heavy 5x5 squats etc will be enough volume, they’ll wreck you I do 200kg 5x5 squats from time to time and it takes me an hour and I’m honestly wrecked after it Nothing better than a heavy 5x5 imo and I’ve done a few different plans with weightlifting 🏋️♀️ 5/3/1 FSL Single Set vs. Then straight on to the 30s. Reddit's largest professional wrestling community Members Online. When you set out to make a beginner LP with more volume than traditional beginner LPs, you're probably going to base your main work on the beginner LP with the most volume (5x5 vs 3x5) Also what exercises should be done in this rep range? I read a lot that compound movements like squats, deads and bench should rather be done in a 5x5 range. Optionally before doing the 3x5 during your warmup you could do another set of 5 with 10-20 procent less weight. You are dping completely different thing with 3x8 and 5x5. Once you're proficient with the main lifts, it's better to go on a different Namely, the 5x5 routine. reReddit: Top posts of August 15, 2011. 5x3 vs. Is a 5x3 big enough to comfortable stand and hit on? He has one for much cheaper than the 5x5 and I will have to store the mat when I'm not using it. BBS (FSL) vs 5x5 SSL . There isn't a lot of evidence that x rep range is better for hypertrophy vs x for strength, what you're doing is probably fine 5x5 vs 3x8-12 debate. Find out how to max The prophet Mark Rippetoe heard a voice coming from the Squat Rack while genuflecting before his last set of 12. It is assumed the weight you’re using for the 3x8-12 is lighter. At current my heavy lifts, are 5x5 or 6x6 - if going for hypertrophy on upper body 3x8 warm up, 3x6 progressive and then 3x12 on 50% to 60% o. 5x5 vs 3x10 . Just going to the gym 3 times a week right now (doing a bit of traveling for work). 11M subscribers in the Fitness community. Here are the programs as I’ve seen them. You're right, mass isn't easy earned though ;) Bench 5/3/1 Bent over rows 5/3/1 Standing overhead 3x12 Pull downs (because im fat and can't to pull ups) 3x12 Then OHP would look like OHP 5/3/1 Chins 5/3/1 Dumbell Benchpress 3x12 Dumbell rows. So I was hoping to get some opinions on these three different methods. Honestly, that Kubik routine sounds weird. 3x5 vs 5x5 has to be put into the context of adding 5lbs each training session, 3 times per week. If you switch to 5x5 you will progress slower but will have more time in the gym. Only downside to PPL is that Get the Reddit app Scan this QR code to download the app now. Starting Strength. There's more potential for growth with PPL, you'll do all the same compound moves you would with Stronglifts but with a lot of volume added on. (horizontal pull/ strength) Pulldowns 3x12. You do the first two working sets and then the top set also counts as the first set of 5x5 (7 total working sets). really? - The reason people say 8-12 for hypertrophy is as you say TUT and also getting the 'burn' and blood pump into the muscle, whereas 5x5 isn't as good for getting the 'pump' or 'burn'. Would you recommend continuing doing 5x5 for a while until it gets light, add weight, or start going to 3x10? If so, I have a quick question regarding how to move from 5x5 to 3x10. More difficult sets = more gains. Internet Culture (Viral) Amazing; Animals & Pets Chest Press 3x12 (Chest) Incline Dumbbell Press 3x12 (Chest) Dips 5x5 (Chest) Incline Fly 3x12 (Chest) Arnold Press 3x12 (Shoulder) Dumbbell Press 3x12 (Shoulder) Starting Strength is less fatiguing, which allows for better long-term progression. Archived post. 5x5 more stregth related 3x8 more hipertrophy related. I'm wondering if using a 5x5+, but taking off 5~10% of the weight for the AMRAP set, while sticking to the same LP as the 3x5+ has been done and if anyone can lend any View community ranking In the Top 5% of largest communities on Reddit. I noticed that I get a lot more volume on my lighter 3x12 day as opposed to my heavier 4x6-8 day. It is theorised that overall volume is more important than rep ranges. You should add something like Barbell rows to your Pull day and lift HEAVY for (5x5). New comments cannot be posted and votes cannot be cast. I progressed very quickly with SL until I hit a ceiling and was failing to progress each workout. you either do nothing but 12 reps and only change the weight and thats how you gauge progress. I have a penchant for designing my own lifting routines, which has continually lead to overtraining in recent days, so I figured I'd start on a structured program, specifically madcow 5x5. My all time best was around 127. There are different ways of introducing progression, one of which includes varying the weight lifted, like in a simple 5x5. The gains on a 5x5 are slower. imo it's better to start out with higher reps to practice form and learn how to use your muscles. Open comment sort options. Also, if you can try get professional advice. Deadlifts 3x5 Right now I'm doing a weekly periodized program that goes 3x12 -> 4x10 -> 5x8 -> 3x10 -> 4x8 -> 5x6 -> repeat. You may not be able to progress as long, but once you plateau you can switch over to double progression, progress the weight every other time, etc 3x12 vs. In that case you're right that 5x5 will give more muscle mass than 3x5. Myself weight load for my heaviest is how good am I feeling. Does it matter where I am within the 8 As definitive as we're able to know right now, there is a dose response to stimulus, which means the 5x5 would get 40% better results than the 3x12but not really. Or check it out in the app stores (DL singles and 5x5 squats). fitocracy profile for current stuff Here's a pretty succinct approach to why 5 reps is commonly recommended for beginner programs. Written by Jake Boly, CSCS. If you do SL 5x5 it doesn't mean that you are not going to grow any muscles. qvroe abgyurr vvegkkdt kettgajr gsw qepssvqm zeaobd tteoj iyda fosob