which would help me up the weight faster?
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Thread: 3 reps vs 5 reps for strength
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08-20-2008, 04:16 AM #1
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08-20-2008, 04:17 AM #2
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08-20-2008, 04:19 AM #3
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08-20-2008, 04:22 AM #4
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08-20-2008, 04:23 AM #5
- Join Date: Jul 2007
- Location: On a boat, United Kingdom (Great Britain)
- Age: 32
- Posts: 3,490
- Rep Power: 1058
Ramp the weights on your compounds.
Do a few warm up sets then do something like 5x5 (still ramping the weight up to close to your 5 rep max on the last set).There is only one principle of war and that's this. Hit the other fellow, as quickly as you can, as hard as you can, where it hurts him most, when he ain't lookin'.
reps back 500+
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08-20-2008, 04:27 AM #6
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08-20-2008, 04:28 AM #7
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08-20-2008, 04:29 AM #8
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08-20-2008, 04:31 AM #9
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08-20-2008, 04:34 AM #10
- Join Date: Nov 2007
- Location: United Kingdom (Great Britain)
- Age: 32
- Posts: 2,508
- Rep Power: 727
Both 3 and 5 rep systems will make you stronger provided you use appropriate weight increases but a 5 rep system will also get you more mass (provided you eat right). There's not really a better way of building strength out of the two, it's how you apply the rep system that counts.
FIRST RULE OF COOKING IS ALWAYS CHECK YOUR INGRIDIENTS. - Tallguy, 2009.
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08-20-2008, 04:51 AM #11
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08-20-2008, 04:56 AM #12
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08-20-2008, 05:17 AM #13
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08-20-2008, 05:21 AM #14
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08-20-2008, 05:36 AM #15
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08-20-2008, 05:52 AM #16
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08-20-2008, 05:52 AM #17
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08-20-2008, 05:57 AM #18
- Join Date: Feb 2008
- Location: Maryland, United States
- Age: 31
- Posts: 2,593
- Rep Power: 1606
5x5 is great, worked real well for me(personal recent experience: my bench max went up by 10lbs in 6weeks)
i would increase the weight by 5lbs for my 2last sets and start out with that the following week so it would look like:
Week1:
1st set-135
2nd set-135
3rd set-135
4th set-140
5th set-140
Week2:
1st set-140
2nd set-140
3rd set-140
4th set-145
5th set-145The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
- Henry Rollins
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08-20-2008, 06:01 AM #19
- Join Date: Jun 2008
- Location: Cheshire, United Kingdom (Great Britain)
- Age: 32
- Posts: 9,566
- Rep Power: 2220
Workout journal: http://forum.bodybuilding.com/showthread.php?t=116712111
NOTHING is sacred.
"BUT... it's way too easy to get caught up in all this ****ing minutia- like the kids on the Teen forums who won't eat regular peanut butter because it has 4g of sugar or whatever, ATG nazis, obsessing about every part of training, etc. Simplicity works." -101CavGrunt
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08-20-2008, 06:07 AM #20
I use a combination of high rep and low rep exercises during workout. For instance for bench press I would do
12 / 10 / 8 / 7 / 5 / 4ish
The 12 would be the heaviest weight, then I drop the weight on each set a little. It works for me, plus I gain a little strength each time with some mass."This sentence is false." "The next sentence is false. The previous sentence is true." MGTOW
Workout Journal - http://forum.bodybuilding.com/showthread.php?t=115131731
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08-20-2008, 06:27 AM #21
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08-20-2008, 06:30 AM #22
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08-20-2008, 06:40 AM #23
To be honest, 3 is more effective, but the thing I hate about low rep training below 5 reps is I just don't feel like I've worked out haha.
When I lifted I spent my last 4 weeks focusing around strength, when I done anything below 5 reps which would usually go to 3 reps, I would do cluster training.
I would get a weight I could do 3 reps of, but only do 2 reps, then wait 20 seconds and do another 2 reps, and I'd keep repeating this even if the next ones could only be one rep and so on until I done at least 8 reps.
Then I'd have a 3-4 minute rest until the next set.
It's hard, very mentally taxing and takes forever to finish a work out. But it gave me excellent strength gains and mass gains. I went from 156 to 162 in those last 4 weeks ^.^ I was quite happy about it since I had no goal to put on mass, and I didn't put on any fat.
That was only on movements like bench press, dumbbell presses and pull ups. If I would have done deadlifts (I never had enough heavy plates for deadlifts), then I would have always stuck to 5 reps. Maybe 4 minimally, but I think it's important always to lift with a weight you can maintain proper form with. There's just no point in lifting for 1-2 reps I feel if your forms going to lag.
If your form doesn't lag then go for it ^.^Reps owed: Slyy
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08-20-2008, 06:57 AM #24
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