5x5? 4x8? 3x12? what should i do for best gains.

[felony9071]

New here. What you guys think I should do?
Trying to reach 150. I eat 3000cals and 140g protein.

Any changes I need to make? What should i do? 5x5? 4x8? 3x12?

[Hengman]

I bet you them 3000 cals aren't going to come from your protein...your protein is like...LITTLE to even reach anywhere close to 3000 cals... If you want the calories, up the protein and carbs.

And if you are starting out, learn your ****ing diet, and use trial and error in the gym... We could tell you ANYTHING that works for us, but that isn't going to work for YOU. So, with that being said, take a month to figure out what works for you best.

[BillabongVolcom]

New here. What you guys think I should do?
Trying to reach 150. I eat 3000cals and 140g protein.

Any changes I need to make? What should i do? 5x5? 4x8? 3x12?

Why not do all 3? Example.

5x5 Deadlifts
4x8 Bent-over Rows
3x12 Wide Pull-downs

[G0tMeWr0ng]

5x5 has given me the best gains.

Vary your rep and sets until you find what works best for you.

[KyleAaron]

Your best gains will come from picking one and sticking to it. Doesn't matter which one, consistent effort over time gets results.

You are a rake, just eat a shtload of food, preferably with some meat, milk and vegetables in there.

[entropy1]

for size, science says 3x12 or 4x8, broscience says 5x5

[felony9071]

hey guys thanks for feedback. Ive been doing 3x12 for a few months now and want to change it up. I think ill go 4x8 then next 5x5. I heard changeing up is best

[derekk1]

I bet you them 3000 cals aren't going to come from your protein...your protein is like...LITTLE to even reach anywhere close to 3000 cals... If you want the calories, up the protein and carbs.

And if you are starting out, learn your ****ing diet, and use trial and error in the gym... We could tell you ANYTHING that works for us, but that isn't going to work for YOU. So, with that being said, take a month to figure out what works for you best.

this

except its going to take more than a month. i would take four weeks and do lower reps (3-6), then do four weeks of higher reps (6-10). anything over about 12 most likely wont give you much mass or strength. take measurements before and after every time and see which one worked better for you.

[AnimalNation]

Use a variety of rep ranges sticking to higher reps for the most part.

[HankZuckler]

Why not do all 3? Example.

5x5 Deadlifts
4x8 Bent-over Rows
3x12 Wide Pull-downs

This. For me at least, going heavy on first big compound and then switching to a 4x8 or 3x12 on accessories has given the best mass gains. That said, this is probobly a situation where you just have to figure it out for yourself. Everyone's different. Try our ideas but don't be bound by them too much.

[miscer44]

as i beginner i suggest 5 x5 for most lifts to gain some strength, and later on you can change it up.

but diet is key

[Phil2009]

for size, science says 3x12 or 4x8, broscience says 5x5

Sup entropy

Science also tells us that depending on your fast/slow twitch ratio, 5x5 or 3x12 may work better for you. But yeah generally speaking, hypertrophy range is 8-12 reps

[miscer44]

size is built in the kitchen

[morris_kg]

hey guys thanks for feedback. Ive been doing 3x12 for a few months now and want to change it up. I think ill go 4x8 then next 5x5. I heard changeing up is best

Hey brah, I've been using Rippetoes 3X5 workout for about 2 months now and I've seen GREAT results. My squats have gone up insanley, and my bench is up atleast 20lbs.

For diet, try eating 19Xbodyweight=calories 1.5-2Xbodyweight=protien at the least. Also, divide it up into 6 smallers meals.

Take a multivitamin, protien, creatine. You'll see some results, just make sure you stay consistent or it won't work. It's been working for me!

Oh yeah, cut the mcdonalds or any of that other sh!t out of your diet. Only healthy food brah

[Zanderini]

Hey brah, I've been using Rippetoes 3X5 workout for about 2 months now and I've seen GREAT results. My squats have gone up insanley, and my bench is up atleast 20lbs.

For diet, try eating 19Xbodyweight=calories 1.5-2Xbodyweight=protien at the least. Also, divide it up into 6 smallers meals.

Take a multivitamin, protien, creatine. You'll see some results, just make sure you stay consistent or it won't work. It's been working for me!

Oh yeah, cut the mcdonalds or any of that other sh!t out of your diet. Only healthy food brah

this is good but when trying to gain mass eating whatever you can stuff into you will work especially at 135 lbs. While i am a major advoate of not eating those food and eat squeaky clean myself at 135 none of that stuff will HARM him it will actually help him put on mass.

-Try upping your fat intake by eating nuts,healthy oils nut butter etc. they have a lot of calories also up the protein and carbs are less important than everyone says add them in morning and post workout imo and add if you arent gaining.

-5X5 is great for compount exercises and even doing other rep schemes like 5,5,4,3,2 or 5,4,3,3,3.
-For accesory and isiolation exercises do up into the 15 rep range something like 15,12,10.
-on compounds for gaining strength keep the voume low and the weight up. Also as your program progresses try lowering below 5 reps on compounds but always keep the accesorry work high.

-In summary eat loads of food and lift heaving compounds and lighter accesorry lifts for higher reps hope this helps you man

[Meticulous]

Pyramid scheme, both normal and inverted. Example:
Normal Pyramid: 12, 10, 8, 6, 4 (increase weight each time)
Inverted Pyramid: 4, 6, 8, 10, 12 (lower weight each time)

Also, when you are on your last set, take of half the weight and burn out (go to failure).
Example:
Do 4 reps of 225 on bench (or whatever weight you can do 4 reps on) and immediately drop down to 135 and go to failure. You don't necessarily need to take half the weight off, just choose a weight significantly lower.

[djartek]

Read the stickies:

http://forum.bodybuilding.com/showth...hp?t=106677331

[toon1994]

i got my best gains doing 4x8,4x10 etc. as far as pure muscle hypertrophy

[zzfh]

i like to go,eg pull day

5x3 deadlifts

3x 8 pull ups

3x 12 row exercise

1 x failure inverted row

usually something like that.

[hanger1989]

I have done 4 by 10 since the day I started lifting, and I pretty much still do that. For some exercises like bicep curls and face pulls il go up to 15 reps, but for the most part it's 10 reps.

I don't believe rep ranges are that important to be honest though, aslong as your lifting a heavy enough weight to test yourself on each rep range then I don't think it really makes much difference.

Whatever rep range you decide just stick to it, and you'll get results.

[greenhopkins]

I think it depends, for example for me 5x5 didn't make good gains, but i know some people getting great results with 5x5... I tried rest pause and got pretty good gains, it is better if you find a good program and stick to it and change if doesn't work

[IDrinkBloodLOL]

Gainz don't happen by choosing a specific rep range, they happen by making strength gains within that chosen rep range.

Here's what I want you to do, homie: pick a move you don't care about much, then pick a weight you can do for 3x8. Pick a rest time (i.e. 30 seconds, 60 seconds) and stick with it. Then, every time you do your workout with that move, use the same weight and the same rest times but try to get as many reps as possible on each set until eventually one workout you get 3x12. Then, add 10 lbs to the lift and repeat the process.

See if something good doesn't happen to that muscle.

The same thing would happen if you did 5x3->5x5 or any other rep range. It is literally just up to your preference.

[IIISpartacusIII]

New here. What you guys think I should do?
Trying to reach 150. I eat 3000cals and 140g protein.

Any changes I need to make? What should i do? 5x5? 4x8? 3x12?

What's your actual "goal"? Without a measurable, tangible real goal and a specific strategy to reach it you'll be floating around in a sea of information.

[oldballs]

What's your actual "goal"? Without a measurable, tangible real goal and a specific strategy to reach it you'll be floating around in a sea of information.

OP probably quit lifting four years ago.

[magician27]

5*5 = 25 reps
4*8 = 32 reps
3*12 = 36 reps.

multiply those with weights you use for those rep ranges , pick whichever totals to biggest number. and i think as you go lighter with weight its beneficial to drop rest periods