Why do most beginner bodybuilding programs suggest performing 5 reps?
I guess there is nothing magical with this number and you can progress in many different ways. But why do most experts consider the 5 rep range to be more appropriate for beginners than other rep ranges like 6, 8 or 10?
I mean if your RM is 225 lb then you could do more or less this:
A) 195 lb x 5 = 975
B) 175 lb x 8 = 1400 which I guess it's much better for hypertrophy as long as you can progress well
I can understand it for convencional/sumo deadlift and maybe barbell back/front squat. But I also see for bench press, overhead press, rows and even weighted pullups/dips. Does practice show that higher reps in main exercises tend to plateau faster?
Thanks in advance!
|
Thread: Why 5 reps?
-
05-02-2024, 07:47 AM #1
Why 5 reps?
-
05-02-2024, 07:54 AM #2
-
05-02-2024, 08:01 AM #3
-
05-02-2024, 08:01 AM #4
-
-
05-02-2024, 08:13 AM #5
-
05-02-2024, 10:33 AM #6
-
05-02-2024, 04:34 PM #7
-
05-03-2024, 02:32 AM #8
That's true. I don't know enough to state that.
So I'd better say the most beginner programs I've been exposed to: fierce5 (3x5 in squats, bench and OHP), starting strength (5x5), ice cream novice (3x5), rippedbody beginner bodybuilding (3x5 in strength days), Rippetoe (3x5) and more that I don't remember the name right now.
Why?
-
-
05-03-2024, 10:43 AM #9
-
05-03-2024, 12:51 PM #10
-
05-05-2024, 05:17 AM #11
Why 5 reps? Right up front I'm going to say I have NO credentials to speak from but, I do have "opinions".
"Failure" at 5-ish reps feels different than failure at 10-ish reps. At ten-ish failure is a kinda pump and/or fatigue. "Just one more" is often a possiblity.
At five-ish failure is often an absolute break. Form goes to hell and/or the lift is an absolute failure.
My gut says if ya wanna lift heavy then ya hafta lift heavy on occasion. 5-ish seems to fit the bill.
If ya wanna lift for the long term (e.g., less injuries) then 10-ish might be a better choice?
Or, perhaps better, some combination of both?joe Henry
-
05-06-2024, 05:34 AM #12
- Join Date: Apr 2007
- Location: Brandon, Florida, United States
- Age: 41
- Posts: 248
- Rep Power: 1000
At the beginning of your training, you ideally want to start with higher repetitions. Why? First, it allows you to build a base level of conditioning for the target muscle. Second, higher repetitions mean you will be lifting with lower intensities (i.e., weight), and therefore, you can hone your technique. Lastly, higher repetitions typically (because of higher volume load) allow you to gain greater muscle hypertrophy.
But to answer your question, many beginner strength programs start out with a 5-rep range because the intensities are more manageable. Additionally, there are neural changes that your body needs to make (less inhibition of the Golgi Tendon Organ) for you to truly express force.
In reality, the 5 rep program should come after you have performed a block or two of hypertrophy training. Dr. Mike Stone, one of the creators of modern periodization, discusses the concept of phase potentiation. Meaning, get your muscles bigger (i.e., muscle hypertrophy), then this allows you to get the muscles stronger (i.e., your muscles are capable of handling a greater load). This is a tenet of block periodization.
If you need a program, you can check out my website www.countingkilos.com. I provide FREE periodized programs that allow you to choose your periodization scheme, it will provide exercises, sets, reps, and weights based on your input and preference.
I hope this helps.Joseph Walters, Ph.D., FMS, CSCS, USAW L1
Assistant Professor of Exercise Science
University of Tampa
CEO countingkilos.com
-
-
05-08-2024, 11:57 AM #13
-
05-11-2024, 06:32 PM #14
5x5 gives you 25 reps in total without having to do 3 sets of 8 reps (24 in total). So you get the same volume while making it easier for yourself. Sets of 8 are harder to do than sets of 5 meaning it is more likely to fail on an 8 rep set than on a 5 rep set.
In other words 5x5 programs are the easiest way for beginners to milk every last ounce of gains they can using linear progression.
-
05-11-2024, 06:59 PM #15
-
05-12-2024, 08:00 AM #16
-
-
05-12-2024, 08:41 AM #17
What I meant was that 5 reps (or 3 reps) can be just as hard or harder than 8 reps if you bring the intensity.
With that said, maybe you meant that it's generally more difficult for novices to sustain the same level of intensity for 8 reps that they can for 5 reps. In that case, I fully agree.
The total volume is less important than you think.▪█─────█▪ Equipment Crew #79 ▪█─────█▪
Bookmarks