Which is best for gaining muscle? Should I be benching/squatting/deadlifting in 5x5 or 3x10?
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Thread: 5x5 vs. 3x10
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07-12-2010, 09:58 PM #1
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07-12-2010, 10:00 PM #2
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07-12-2010, 10:01 PM #3
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07-12-2010, 10:02 PM #4
Being 16 and 117lbs I would go with 5x5 + alot of oats, steak and milk - You will gain more believe me
Vision is purpose, and when your purpose is clear so are your life choices. Vision creates faith and faith creates willpower. With faith there is no anxiety, no doubt - just absolute confidence. R.I.P ZYZZ - YOU WILL BE MISSED BRAH March 24 1989 - August 6 2011
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07-12-2010, 10:21 PM #5
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07-12-2010, 10:29 PM #6
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07-12-2010, 10:41 PM #7
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07-13-2010, 12:35 AM #8
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07-13-2010, 02:11 AM #9
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07-13-2010, 02:43 AM #10
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07-13-2010, 03:29 AM #11
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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07-13-2010, 03:36 AM #12
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07-13-2010, 03:47 AM #13
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07-13-2010, 03:53 AM #14
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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07-13-2010, 04:02 AM #15
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07-13-2010, 06:27 AM #16
- Join Date: Apr 2008
- Location: Sumter, South Carolina, United States
- Posts: 1,593
- Rep Power: 220
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 10,8,6,4,2,4Fav 3 lifts: Close grip bench, Squats, and Deadlifts
bench: 225 (10/9/2010)
squat: 325 (may2010)
deadlift 275x5 (april2010)
goal: to be razor sharp cut while being as strong as possible
WHEN I START BACK LIFTING IM COMING BACK ---> FULL FORCE
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