what should i do
im looking to get bigger but id also like my bench go up i was told to try the 5x5 and ramping the weight up 5-10lbs untill i get 5 sets
whats bettet 5x5 or 3x10
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Thread: 5x5 VS 3x10
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04-09-2010, 04:49 PM #1Registered User
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5x5 VS 3x10
throw on a few more plates on that bar, and get jacked.
If you leave the gym and you don't feel like your about to throw up.... get back in there you didnt hit it hard enough
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04-09-2010, 04:50 PM #2Registered User
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5x5 will definitely get your strength up more. Not 100% on it but I think super setting might kill both your birds a bit better than 5x5.Originally Posted by getmoney06
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04-09-2010, 04:52 PM #3Banned
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And as a corollary 3x10 will definitely get your size up more. It depends on your goals, OP.Originally Posted by jessep76
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04-09-2010, 04:56 PM #4Registered User
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its cray the differnce lol 3x10 is 30 reps and 5x5 is 25 reps seems like it wouldnt really matter i mgiht just do 5x5 to get power up a lil bit
throw on a few more plates on that bar, and get jacked.
If you leave the gym and you don't feel like your about to throw up.... get back in there you didnt hit it hard enough
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04-09-2010, 04:56 PM #5Registered User
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On bench and deadlifts I do 5x3. I those two lifts i just rather go heavier weight less reps.
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04-09-2010, 04:57 PM #6Registered User
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I personally am diggin 4x10!!!!
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04-09-2010, 04:59 PM #7Registered User
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They both have sufficient volume and intensity(percent of max lift) to drive size gains. Especially sets across(same weight all work sets) after low rep warmups.Originally Posted by getmoney06
But
5 x 5 at about 80% is obviously higher intensity than
3 x 10 at 70%
And so is better for gaining strength at a faster rate. Also, it is easier to add poundage to five reppers than to ten reppers. That's why powerlifters and weightlifters do mostly lots of low rep sets.
8-10 sets x 3 reps at about 85% is another proven strength and size driver.
The above can be pretty exhausting.
Another approach:
2 x 5 x 85% or 3 x 3 x 90% for strength after low rep warmups. That isn't very exhausting at all, because of the low volume. But there is no pump, so the rate of growth is slow. The solution is to do much lighter pump sets after your strength sets:
as much as 5 x 10 at only about 50%.
If you let that creep up to 70%, it is so exhausting that it cuts into the strength stuff next time. Bummer.
Lift well and prosper.
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