Still not getting the point of 5 reps...

[Volcompat]

So why should i be doing 5 reps of the most weight i can do instead of a bit lighter weight for lets say 8 reps. Wouldn't more reps get my muscles more in tune and used to the workout? Coworker keeps saying "Watch i'm going to get bigger because i do more reps instead of 5, what the hell does that do?"

P.S. i'm not trying to be a body builder. I just want to have a sick upper body. Yeah blah blah i'll do legs too.

[superpal08]

So why should i be doing 5 reps of the most weight i can do instead of a bit lighter weight for lets say 8 reps. Wouldn't more reps get my muscles more in tune and used to the workout? Coworker keeps saying "Watch i'm going to get bigger because i do more reps instead of 5, what the hell does that do?"

P.S. i'm not trying to be a body builder. I just want to have a sick upper body. Yeah blah blah i'll do legs too.

With strength comes muscle? Idk 5 reps strength 8 reps mass... Thats what i hear

[Ondle]

dont ignore legs son!

[7399martyn]

5 reps, 8 reps.

just choose one and progressively add weight.

[Volcompat]

well SS says 5. And since 85% of the people on swear by it. I want to know why.

Still gonna give SS a try tho.

[TorakFirenze]

Okay to be honest - it doesn't fukn matter whether you do 4 reps or 10 reps as long as you keep progressing weight wise. I read a study - that someone posted here a little while ago that demonstrated that there was almost no difference between the two - muscle gain wise... Strength wise, see below

5 reps = heavier weight = feels more alpha and additionally, I think there is a closer and more direct correlation between your 5rm and your 1rm than your 10rm and your 1rm.... Ie heavy 5rm progression will lead to heavier 1rm... Don't think the same is true for 10rm, but not sure

[Volcompat]

Okay to be honest - it doesn't fukn matter whether you do 4 reps or 10 reps as long as you keep progressing weight wise. I read a study - that someone posted here a little while ago that demonstrated that there was almost no difference between the two - muscle gain wise... Strength wise, see below

Although 5 reps = heavier weight = feels more alpha and also I think there is a closer and more direct correlation between your 5rm and your 1rm than your 10rm and your 1rm....

if u can find the link to the thread that'd be awesome.

[TorakFirenze]

if u can find the link to the thread that'd be awesome.

Well considering I havent got a pc right now I can't, but if you remind me in a week or two I will do my best (on my phone)

[noodlesfromhell]

5 reps so you can move more weight at one muscle movement than in 10 reps for example.

[Ka0s]

5 reps so you can move more weight at one muscle movement than in 10 reps for example.

this, you will go longer without stalling/progress faster in weight on 3x5

[spiderman997]

if u can find the link to the thread that'd be awesome.

This isn't what the guy is talking about I'm sure but related:
http://www.higher-faster-sports.com/...ionalmyth.html
Basically you just want to pick a rep range and overload it. You can do 3 reps and get swole or do 15 reps and get swole.

[spiderman997]

this, you will go much longer without stalling on 3x5 squats 3x a week than you will on 3x8-10 squats

TC bitch I'm bored at work

[Ka0s]

This isn't what the guy is talking about I'm sure but related:
http://www.higher-faster-sports.com/...ionalmyth.html
Basically you just want to pick a rep range and overload it. You can do 3 reps and get swole or do 15 reps and get swole.

and this, reps don't matter blah blah blah

just do SS

[Ka0s]

TC bitch I'm bored at work

brb not studying for quiz today

[S13HATCHY]

I have been doing 5x5 lately. Only compound movements. Im really liking it. Never been able to add weight this fast. It seems like my lats and chest are getting wider every night. I like to explode thru the movement, then release and exhale slow. I used to do 12-10-8-6, or sometime 3-4 sets of 8-10, but when I switched to 5x5 I really started seeing the gains. Give it a shot for a few weeks.

[Kentisc]

You lift more weight if you do 5 reps than if you would do 8 reps, it's simple as that. Just choose the rep range according to your goals.

[Volcompat]

This isn't what the guy is talking about I'm sure but related:
http://www.higher-faster-sports.com/...ionalmyth.html
Basically you just want to pick a rep range and overload it. You can do 3 reps and get swole or do 15 reps and get swole.

"For growth purposes the best "bang for your buck" rep range is arguably 6-8, or about an 80-85% max load, as it gives the ideal combination of recruitment and metabolic fatigue."

So that's it. right there.

[HeavyMetalLover]

It's for better strength progress. You'll have a faster strength gain through maxing 5 reps instead of 8 reps. I don't know the scientific explanation behind it but from my own experience, it's very true.

[babylover]

Less likely for form to break down. Easier to focus on 5 good reps.

Higher rate of recruitment due to heavier weight.

Easier to recover from muscularly, thus allowing quicker adaptation in order to increase strength and coorindation as fast as possible in the beginner phase.

[KirkAZ]

Low repetition workouts predominantly stress myofibrillar hypertrophy, which results in an increase in contractile proteins and muscular force production = strength (4-8 rep range). Training the major compound lifts in a low repetition range is a must do. Outside of that, it's perfectly reasonable to train assistance lifts in a higher repetition range which focuses more on sarcoplasmic hypertrophy = bodybuilding (9-15 rep range). The difference between 5 and 8 is not worth worrying over, as long as your hitting absolute failure with each set. Having a training partner is a must have for that. With strength comes size and with size comes strength though you can add size without much strength increase and alot of strength without much size increase.

[ironman622]

If my memory is correct which I'm pretty sure it is..I remember a very Famous/ Known Bodybuilder who always said " YA BUDDY, LIGHT WEIGHT " & "NOTHIN BUT A PEANUT" now taking into consideration you put those 2 phrases together lifting a peanut and yelling light weight, would put Strong emphasis on doing HIGH REPS. Were talking about perhaps 5,000 reps with a Peanut and really squeezing the muscle giving it a huge pump. So their you have it folks, Ron's hidden message to getting huge. I'm jk lol, I personally do 8-10 on most exercises on shoulders raises is about the only exception I do 10-12reps on. As for lower body I'll do 10-15.

[Volcompat]

So 5 reps on my dl, squat, bp, bent over rows

and dips, chin ups, pull ups till failure but complete 20 within a session?

[babylover]

So 5 reps on my dl, squat, bp, bent over rows

and dips, chin ups, pull ups till failure but complete 20 within a session?

If you're doing my SS mod, yes.

[Volcompat]

If you're doing my SS mod, yes.

babylovers but not front squats.

[SamSix]

With strength comes muscle? Idk 5 reps strength 8 reps mass... Thats what i hear

not true at all.

if you're referring to starting strength, op, it's because you need to build up a solid muscular base and some decent strength so you can actually throw enough weight around to reap the benefit of doing 8-12 rep sets. you're not going to gain much if you're benching 100 pounds for 12 reps. nahmsayin?

[johnturnbull]

5 reps is for strength training. hence the name "starting strength".

[Volcompat]

not true at all.

if you're referring to starting strength, op, it's because you need to build up a solid muscular base and some decent strength so you can actually throw enough weight around to reap the benefit of doing 8-12 rep sets. you're not going to gain much if you're benching 100 pounds for 12 reps. nahmsayin?

yeah thanks sam. great results by the way there man.

[m4ttarama]

Don't ask questions until you total 1k.

[antoniobigpunch]

this huge plifter told me tht 6 reps is the best for strength. functionl strength is cutlly round 20 reps. u hve to hit filur eon the 5th or 6th rep thts how y do it.

[Volcompat]

this huge plifter told me tht 6 reps is the best for strength. functionl strength is cutlly round 20 reps. u hve to hit filur eon the 5th or 6th rep thts how y do it.

o rllly?

haha thanks