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Thread: 5x5 vs. 3x10

  1. #1
    Registered User tonsoffun123's Avatar
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    5x5 vs. 3x10

    Which is best for gaining muscle? Should I be benching/squatting/deadlifting in 5x5 or 3x10?
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  2. #2
    Registered User TheHoosierWhey's Avatar
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    3x10 usually means more hypertrophy, or muscle growth.

    5x5 is more of a strength workout.
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  3. #3
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    Why do a generic set/rep scheme? i like doing 4x6-10 every lift basically
    out of those two though, 5x5 for compound and 3x10 for isolation would work
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  4. #4
    Registered User EVO-PT's Avatar
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    Being 16 and 117lbs I would go with 5x5 + alot of oats, steak and milk - You will gain more believe me
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    Registered User tjsage's Avatar
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    Both
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    Don Juan PhenomKidd's Avatar
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    I usually do a generic 5x5 workout for most lifts for somewhat of a balance between strength and size (my priority is strength though).
    "Athletes Run." - Under Armour
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    4x8,8,6,6
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    I've found 4x8-10 to work great for me, trial and error imo. When I tried 3x10 I appeared to have less size than 4x8-10.
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  9. #9
    Registered User Aus_89's Avatar
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    People on an internet forum can not tell you what will work best for you.

    Try both. And try 3x8, 10,8,6,4, 4x6

    Keep expirementing to find what suites your body. Everyone responds differently to different rep schemes.
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  10. #10
    jayjay80 big-muscle-19's Avatar
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    why not the good ole 4-5x8
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  11. #11
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    there isnt a best rep scheme


    but my favorites are 10,8,6,4,2, and 10 sets of 3 are best for strength



    for putting on muscle i think
    quads: sets of 20
    posterior chain: 5-10 but for multiple sets
    lats: 10x10 is a favorite
    shoulders are a high rep muscle

    and pretty much every other muscle is determined more by exercise choice and intensity than rep range, all though i dont think anyone will be putting on much muscle with really low reps/sets
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    Thumbs up

    Originally Posted by DatDereHoosier View Post
    3x10 usually means more hypertrophy, or muscle growth.

    5x5 is more of a strength workout.
    Exactly.
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    Registered User Nevergiveup95's Avatar
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    Originally Posted by Aus_89 View Post
    People on an internet forum can not tell you what will work best for you.

    Try both. And try 3x8, 10,8,6,4, 4x6

    Keep expirementing to find what suites your body. Everyone responds differently to different rep schemes.
    Yep, exactly.
    I do 3x8 and it works GREAT. Seen magnificent gains.
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  14. #14
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    Compounds I like 5 sets. 10, 5, 6, 8, 10 reps in the respective sets. Sometimes if I have a spotter 5, 1, 3, 5, 7. Mix of 6-8 and 10-12 for things like chest flyes, rows, shoulder presses. 12-15 for delt raises and flyes. Supersets. 5 reps heavy weight, very brief rest period <30 secs, lower weight and another x amount of reps.

    Power-building. Try to get the best of both worlds. Also doesnt leave body parts lagging like a generic strength program and you can tailor your workouts to how youre feeling on the day.

    Most important thing though is to tackle your workouts with great intensity. You can have the perfect rep scheme but if you train like a pussy you wont make good gains.
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    Registered User Nevergiveup95's Avatar
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    Originally Posted by Mr.NoPrint View Post
    Compounds I like 5 sets. 10, 5, 6, 8, 10 reps in the respective sets. Sometimes if I have a spotter 5, 1, 3, 5, 7. Mix of 6-8 and 10-12 for things like chest flyes, rows, shoulder presses. 12-15 for delt raises and flyes. Supersets. 5 reps heavy weight, very brief rest period <30 secs, lower weight and another x amount of reps.

    Power-building. Try to get the best of both worlds. Also doesnt leave body parts lagging like a generic strength program and you can tailor your workouts to how youre feeling on the day.

    Most important thing though is to tackle your workouts with great intensity. You can have the perfect rep scheme but if you train like a pussy you wont make good gains.
    this.
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  16. #16
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    I've always like pyramids for my strength, really helped my squat and bench. For mass I wouldn't know because I'm just trying to get stronger for now.

    Usually pyramid like 10,8,6,4,2,4
    Fav 3 lifts: Close grip bench, Squats, and Deadlifts

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