Fullbody workout..ICF 5x5..high or low reps?

[drillking83]

I'm about to start a new routine as this 4 day split isn't working for me..

I've only been lifting for a couple mths.
I have a squat rack and bar with 275 lbs of plates and bench..

Current bench is 135
Deadlift 160
Squat 145
Curl 55
Press 70
Row 135.

I'm looking for muscle gain and a bit of body recomp.

Would higher Rep lower sets be better in a fullbody workout then the standard 5x5..I'm not looking for high strength..more body recomp for now..

Thanks guys

[Millz12323]

Here's the thing.... It doesn't really matter as long as you progress consistently.

High rep, low rep, medium rep. They're all going to build muscle at a similar rate as long as you progress.

Things that will stall your progress
1) switching programs every time it gets hard
2) improper nutrition
3) improper rest
4) poor programming.

There aren't this many variables to this hobby so don't over complicate it by trying to find some magic routine or incorporating some unconventional secret. Every routine will build muscle if you add weight to the bar over time

[maddog352002]

I'm about to start a new routine as this 4 day split isn't working for me..

I've only been lifting for a couple mths.
I have a squat rack and bar with 275 lbs of plates and bench..

Current bench is 135
Deadlift 160
Squat 145
Curl 55
Press 70
Row 135.

I'm looking for muscle gain and a bit of body recomp.

Would higher Rep lower sets be better in a fullbody workout then the standard 5x5..I'm not looking for high strength..more body recomp for now..

Thanks guys

Icf 5x5 is good. Fierce 5 is good and does 3x5.

5 reps is perfect until you can do 5 reps at 205 on bench. And 275 squat. Then move to a varied rep range on big compounds

[Gwybodaeth]

Generally, the rep range of 1-3 develops neuromuscular strength but little muscular hypertrophy; 4-6 develops good hypertrophy and only a little bit less neuromuscular strength; and 7-10 develops better hypertrophy and even less neuromuscular strength. Working in the 4-6 range is best for balance, however practising heavier lifts that demand less than 4 reps is good from a competitive standpoint.

[OldFartTom]

Generally, the rep range of 1-3 develops neuromuscular strength but little muscular hypertrophy; 4-6 develops good hypertrophy and only a little bit less neuromuscular strength; and 7-10 develops better hypertrophy and even less neuromuscular strength. Working in the 4-6 range is best for balance, however practising heavier lifts that demand less than 4 reps is good from a competitive standpoint.

IMHO I disagree. Not saying there is no truth there... Clearly practicing heavy singles is better for neuro that sets of 15 but it just makes way less difference than people have believed until recently. For example read https://www.strongerbyscience.com/th...aining-volume/

Hard 5*5 will give you very similar benefits to hard 3*10. As a rule of thumb novice seem to benefit in the first 12 months YMMV from driving the weight (which is easier to smoothly achieve with lower number sets like 5*5)

Edit: I'm only saying this from perspective of training a novice, not competitive training etc

[17mahmoods]

not sure why this is even a question. Follow the program.

[drillking83]

Ok so should I run the program excatly like it is..would 3x5 be ok for the compounds?

[TLWeight]

Ok so should I run the program excatly like it is..would 3x5 be ok for the compounds?

Run the program as written

[FaIIen]

Generally, the rep range of 1-3 develops neuromuscular strength but little muscular hypertrophy; 4-6 develops good hypertrophy and only a little bit less neuromuscular strength; and 7-10 develops better hypertrophy and even less neuromuscular strength. Working in the 4-6 range is best for balance, however practising heavier lifts that demand less than 4 reps is good from a competitive standpoint.

No, 7-10 reps is not better for hypertrophy than 4-6 if volume and effort are equated.