Aim: Hypertrophy - Put On Muscle.. Is a 5x5 the best option?

[Nilsdejongh]

What workout shall i be doing? i was told to check out JasonDB's and another 5x5 one.. however my aim is to get bigger.. i'm gyming to get bigger and more muscular.. is a 5x5 best for this aim of hypertrophy as i was reading that 5 reps isn't the most efficient for muscle building.

[Arcanefrost]

Jason db's 5x5 is desinged for putting on mass, there are a lot of misconceptions to it being a strength routine, but 5x5 isn't how powerlifters train at all

[mbinda]

Gaining mass is more about what and how much you eat as opposed to what type of routine you are using. Most sensible routines that are based around the major compound lifts will help you get bigger so long as you are making consistent progress and eating properly.

[TrollKilla]

Do an upper/lower if you can train 4x a week.

[Rehz]

No 5x5 is designed for strength. That rep range better suits power development. You will see size from it, just don't expect to hit your potential for size with a 5x5.

[Adrian77]

5x5 sets across (using the same weight on all 5 sets) is not the same as ramped sets (gradually increasing weight to a top set). So essentially it's the same as 3x8 but it tends to work better for a lot of people because they are more likely to get 5 quality reps 5 times over than they are to get 8 reps three times over.

You should be doing a full body workout three times a week to get the fastest progression.

Unless you are an intermediate lifter (which you aren't), doing any form of split routine will give you slower results.

[Rehz]

5x5 sets across (using the same weight on all 5 sets) is not the same as ramped sets (gradually increasing weight to a top set). So essentially it's the same as 3x8 but it tends to work better for a lot of people because they are more likely to get 5 quality reps 5 times over than they are to get 8 reps three times over.

You should be doing a full body workout three times a week to get the fastest progression.

Unless you are an intermediate lifter (which you aren't), doing any form of split routine will give you slower results.

Yes, but people who are on 5x5 programs don't do anything else. If you are doing 3 exercises 5x5...then yea that would not be bad. But why waste time in the gym doing that when you could just be doing 3 exercises 3 sets 8-10 reps. You are going to be getting the same effect as the 5x5 with the same weight...in less sets. Doing less reps doesn't make the weight stabilize magically any better.

The purpose for a 5x5 is that when combined with a pyramid in weight, allows you to lift super heavy weight...so if you are doing 5x5 sets across, like you said it is the same weight you will be doing 3x8.

It will also only be effective if hes doing enough exercises. No reason to switch from 3x8 sets across to a 5x5 sets across...same effect, more sets...pain in the ass.

[Adrian77]

Yes, but people who are on 5x5 programs don't do anything else. If you are doing 3 exercises 5x5...then yea that would not be bad. But why waste time in the gym doing that when you could just be doing 3 exercises 3 sets 8-10 reps. You are going to be getting the same effect as the 5x5 with the same weight...in less sets. Doing less reps doesn't make the weight stabilize magically any better.

The purpose for a 5x5 is that when combined with a pyramid in weight, allows you to lift super heavy weight...so if you are doing 5x5 sets across, like you said it is the same weight you will be doing 3x8.

It will also only be effective if hes doing enough exercises. No reason to switch from 3x8 sets across to a 5x5 sets across...same effect, more sets...pain in the ass.

Why don't you take a look at JasonDB's Novice 5x5. It's both 5x5 and 3x8.

With more rest periods, a lot of noobs with poor motor skills will get more quality reps. By doing more quality reps they are learning the right form rather than get in bad habits.

It you want to nit pick, doing 5x5 gives you one more rep than 3x8. But I'm not going to worry about dumb stuff like that. At the end of the day, it's personal preference but to say 5x5 is not going to allow you to hit your potential size is clearly wrong as you have admitted.