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  1. #1
    Registered User dylanstephens54's Avatar
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    Thoughts on 5x6 instead of 5x5?

    Hey boys I have been doing 5x6 for about 3 months now and had great gains but unsure if would be any diffrence if I did 5x5 and that extra rep may be lowering my potential gains?

    I know 1 rep doesent sound like much but with progressive overloads it may be I possibly could upgrade weights faster with 5x5?

    Thoughts on changing to 5x5 or should I stay 5x6 seeing it is working for me
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    Registered User DCSpartan's Avatar
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    It wont make any difference.

    You'll do an extra rep, but you'll use slightly less weight.

    If you are using periodized progression the impact is minimal.

    But since you have to do it your way, go for it.
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    Bands and chains FurtadoZ9's Avatar
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    No tangible difference.

    But if it satisfies your need to be different, then it will likely make a difference since that will keep you motivated.
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    Humble Megalomaniac ElrondHubbard's Avatar
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    Heresy! Sacrilege! Dogs and Cats living together! Could lead to dancing!

    Seriously, OP, if it works for you, do it. If you do 5x5 you'll go slightly heavier, but it's not likely to affect your hypertrophy. If you're looking to maximize the actual weight itself, then you'd be on something more like a 3-rep program.

    In the end, it all comes down to consistency and long-term dedication. If any specific plan gives you that, then take it. Otherwise, feel free to switch around and experiment from time to time.
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  5. #5
    Odin Sisu MtMoriah's Avatar
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    Originally Posted by ElrondHubbard View Post
    Heresy! Sacrilege! Dogs and Cats living together! Could lead to dancing!

    Seriously, OP, if it works for you, do it. If you do 5x5 you'll go slightly heavier, but it's not likely to affect your hypertrophy. If you're looking to maximize the actual weight itself, then you'd be on something more like a 3-rep program.

    In the end, it all comes down to consistency and long-term dedication. If any specific plan gives you that, then take it. Otherwise, feel free to switch around and experiment from time to time.
    Agree. I have been using 5x5 for years with excellent success. I think 5x6 would work just as well, likely with somewhat lower weights and also that much more time to do.
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    HeMB's Avatar
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    Well, IME, 5x5 is already borderline in terms of progressively adding weight to the bar.
    Increasing reps is going to make this even more difficult.

    But you can try.
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    Registered User DCSpartan's Avatar
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    Originally Posted by HeMB View Post
    Well, IME, 5x5 is already borderline in terms of progressively adding weight to the bar.
    Increasing reps is going to make this even more difficult.

    But you can try.
    good point
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    Weak and foolish OldFartTom's Avatar
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    An extra rep will definitely lead to over-reaching, shortly followed by over-training, rapidly developing into rhabdomyolysis, then a day or two later sepsis, before the week is out... burial at a lonely funeral (nobody will attend due to your shame of having broken the code of working in 5s)

    Don't you think that Bill Starr once had friends who tried using 6s ---> so where are they now?

    You were warned
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    First: Muscle Adaptation Program
    Second: 5x5 for a while
    Third: Fierce 5 Novice Routine

    in my amateur opinion. Don't change the programs. 8 rep and 10 rep won't makes a big change. On the other hand, it interrupts your overload.
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    WOATbrah of peace :) sooby's Avatar
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    you're really not going to upgrade your weights that much going from a 5x6 to a 5x5. at the very most maybe you could do 5-10 lbs more on 5x5 squat than a 5x6.
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    Originally Posted by sooby View Post
    you're really not going to upgrade your weights that much going from a 5x6 to a 5x5. at the very most maybe you could do 5-10 lbs more on 5x5 squat than a 5x6.
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    Originally Posted by HeMB View Post
    Well, IME, 5x5 is already borderline in terms of progressively adding weight to the bar.
    Increasing reps is going to make this even more difficult.

    But you can try.
    Agreed. If you’re trying to increase volume by going with 5x6, you could try keeping the 5x5 as your working sets while adding a back off/drop set for 1x5. That way you don’t impede potential progress with the 5x5 and still get your volume increase. Probably won’t matter in the grand scheme of things, but it will cover your bases so you won’t have to second guess yourself.
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    Originally Posted by leidenesLK View Post
    Agreed. If you’re trying to increase volume by going with 5x6, you could try keeping the 5x5 as your working sets while adding a back off/drop set for 1x5. That way you don’t impede potential progress with the 5x5 and still get your volume increase. Probably won’t matter in the grand scheme of things, but it will cover your bases so you won’t have to second guess yourself.
    The problem is if you are doing a FBW workout 3x/week you need to factor in rapid recovery and not go balls to the wall every workout so you can be ready for teh enxt workout and maximize your supercompensation/subcompensation cycles.. Save the drop sets for when you are a more advanced lifter.
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    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by OldFartTom View Post
    An extra rep will definitely lead to over-reaching, shortly followed by over-training, rapidly developing into rhabdomyolysis, then a day or two later sepsis, before the week is out... burial at a lonely funeral (nobody will attend due to your shame of having broken the code of working in 5s)

    Don't you think that Bill Starr once had friends who tried using 6s ---> so where are they now?

    You were warned
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    I'm out, standing in my field.

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    Weak and foolish OldFartTom's Avatar
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    Originally Posted by ElrondHubbard View Post
    I think I'm going to have to rethink my life.
    You certainly should do, I note you're even using a 6 in your age. Just despicable
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    I'd go for 6x5 instead of 5x6.
    If you have the time, more sets with higher weight is better than more reps with less weight. The total weight you have moved will be a lot more, makes a big difference over a period of a year.
    6 sets of 5 reps with 100lbs is 3000lbs total
    5 sets of 6 reps with 90lbs is 2700lbs total
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    They both suck as protocols for straight sets.

    either way they encourage undershooting the first set or two and potentially overshooting the last set.

    ramping up, or allowing weight to drop or both will accommodate 5+ sets much better
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