5x5 v 10x3

stellios

My trainer has me doing 3 sets of 10. Is there a difference?

El Horseboxo

I alternate between 5x5 and higher reps in my sets. When i'm doing 5x5 i can increase the weight easier each week and can lift more weight over the sets. I'd usually keep the higher reps for when i want a quick workout and want to go through a few exercises with intensity. Usually when i'm cutting.

Nwm2

stellios wrote: »

My trainer has me doing 3 sets of 10. Is there a difference?

Simplistically, more reps for size gains (hypertrophy), lower reps (but heavier weights) for strength gains.

What exercises are you doing?

BCC4LYFE

for the mothcatchers(biceps) i go for high reps becozit looks good for sjoulders i aim for pure strenghtj

The Davestator

Reps are not as important as time under tension.
If a 10 rep set takes 20 seconds, the results will be largely the same as a 5 rep set taking 20 seconds.
All things being equal, the above posts are correct. (except for the mothcatcher one!)

Rycn

5 repetitions of your 5RM will mainly help increase your strength.

10 repetitions of your 10RM will help increase size and slowly increase strength.

(xRM means Rep Max. This is the heaviest weight you can lift for x number reps.)

stellios

Nwm2 wrote: »

Simplistically, more reps for size gains (hypertrophy), lower reps (but heavier weights) for strength gains.

What exercises are you doing?

seated leg press
BP
incline shoulder press
military press


Heavy as i can for 5 reps x 5 seems to be the way to go from this forum and internet research?

why do trainers give 10x3 then?

Hanley

Heavy as i can for 5 reps x 5 seems to be the way to go from this forum and internet research?

Try that in week 1 and see how many weeks of progress you get.

why do trainers give 10x3 then?

Dogma rules all.

Brian?

stellios wrote: »

Heavy as i can for 5 reps x 5 seems to be the way to go from this forum and internet research?

why do trainers give 10x3 then?

Because that's what they're taught to do. Any decent S&C coach will prescribe different rep ranges.

Personally I do mostly 5x5 on squats, deadlifts, bench, press and rows. With the odd set of 3 or 8. 3x8 on other compound lifts and 3x10-12 on isolation stuff.

dartstothesea

Hanley wrote: »

Try that in week 1 and see how many weeks of progress you get.

I take it he's not starting from zero training or anything with this, why not try that in week 1? In my own experience I think I was pushing it about as close to failure as I could right from the start. How many weeks of progress do you think he'd get, like?

Unless of course by "heavy as you can" he means literally trying to put every plate in the gym on the bar...

Hanley

dartstothesea wrote: »

I take it he's not starting from zero training or anything with this, why not try that in week 1? In my own experience I think I was pushing it about as close to failure as I could right from the start. How many weeks of progress do you think he'd get, like?

Unless of course by "heavy as you can" he means literally trying to put every plate in the gym on the bar...

If he's going as heavy as he possibly can for 5x5 in week 1, it's highly unlikely he'll make progress for more than a few weeks.

DribblingRobot

Hanley wrote: »

If he's going as heavy as he possibly can for 5x5 in week 1, it's highly unlikely he'll make progress for more than a few weeks.

Why is that? Does starting on an easier weight result in extended progress past just a few weeks?

Hanley

DribblingRobot wrote: »

Why is that? Does starting on an easier weight result in extended progress past just a few weeks?

Yup.

El Horseboxo

Gotta agree with Hanley on that. I went back on to a 5x5 recently and i started with lifting a good few kilos lower than i could have done on the first week. Means i don't hit a plateau as quick and i can add weight each week and further my progress more than if i had of just dived in with doing my maximum on week one. The goal should be to increase weight each week if possible. You won't be doing that for too long if you go heavy as possible on week 1.

dartstothesea

1. Get swole liftin' some irons
2. Reset work set loads to 1kg
3. Increase load each session
4. Repeat steps 2. and 3. to gain INFINITE PROGRESS

Problem, Fitness?

Hanley

dartstothesea wrote: »

1. Get swole liftin' some irons
2. Reset work set loads to 1kg
3. Increase load each session
4. Repeat steps 2. and 3. to gain INFINITE PROGRESS

Problem, Fitness?

1) Most people never get here
2) If you're actually swole, and not doing penis raises, 1kg is too light. By the time you get back to a weight that would challenge you, you've become so crap at the movement that you've regressed
3) That's the whole idea of training
4) For infinite progress (ish) - add weight each week, back down X% when you can't make any more progress, increase load weekly to beat former best, decrease load and then do it all again - "1 step back, 2 forward"

dartstothesea

j/k

token

dartstothesea wrote: »

1. Get swole liftin' some irons
2. Reset work set loads to 1kg
3. Increase load each session
4. Repeat steps 2. and 3. to gain INFINITE PROGRESS

Problem, Fitness?

eroo

dartstothesea wrote: »

I take it he's not starting from zero training or anything with this, why not try that in week 1? In my own experience I think I was pushing it about as close to failure as I could right from the start. How many weeks of progress do you think he'd get, like?

Unless of course by "heavy as you can" he means literally trying to put every plate in the gym on the bar...

What a lot of people do not realise is you should not undertake a heavy lifting programme without preparing your body first. You wouldn't run a marathon without preparation, so why lift heavy without the basics being right?i.e. good flexibility, previous strength training that has conditioned the muscles and joints that will be used etc

3x10 is standard because it is a good range for a beginner who should be focusing on technique first. Unfortunately, it is used to the point of overkill rather than prescribing rep ranges to the individuals needs.

Mellor

I think you missed the point Hanley

Hanley

Mellor wrote: »

I think you missed the point Hanley

Yeah, the "j/k" post after it kinda gave that away

Point 4 is the most important part of training and one people miss out on tho so hopefully someone will get SOME use out of it!

stellios

So 5x5 seems to be the way to go. If i do the following all 5x5 three times a week. How many times should i do this set each night?

BP
Row
Military press
Squat
Lat pull down
Incline dumbell press

AntiVirus

eroo wrote: »

What a lot of people do not realise is you should not undertake a heavy lifting programme without preparing your body first. You wouldn't run a marathon without preparation, so why lift heavy without the basics being right?i.e. good flexibility, previous strength training that has conditioned the muscles and joints that will be used etc.

Not only that, by jumping in to fast you're likely to get an injury.

Duffman'05

Hanley wrote: »

4) For infinite progress (ish) - add weight each week, back down X% when you can't make any more progress, increase load weekly to beat former best, decrease load and then do it all again - "1 step back, 2 forward"

Could you please give some indication of what kind of figue X refers to? Are we talking in the 0-5%, 5-10, 25-30% or some completely different range?

Thanks for the advice, never knew about this before:)

d-gal

stellios wrote: »

So 5x5 seems to be the way to go. If i do the following all 5x5 three times a week. How many times should i do this set each night?

It depends on what your goals are really. Reps between 4-6 are the best for strength and muscle gains as it is the best for fast twitch fibres which have the most potential for growth.
If you are looking for size I wouldn't bother with 5x5, if you are looking for strength I would.
For size do around 2-3 sets, 1 medium and 1-2 balls the wall set(s) and make sure not to take too long between sets. Size gain needs more intensity rather than poundage for max benefit, pure strength you can take your time.
All in all make sure to focus on time under tension, control the weight on the negative and you will see results no matter what your goals are