Sup guys, keep on reading about the 5x5 rep range. In what ways is it different to 2x8? I have a vague idea about less reps = strength whereas more = mass, but not sure on specifics. Ideally I would like to train for strength but am also looking for the aesthetic benefits of lifting. Some advice on this would be really appreciated =)
I tend to stick in the 3X8-12 range (more towards 8) and I know this to be for muscle mass (of course you make great strength gains as well), but when people use a 5X5 (or start using it) it's usuaully to break a sticking-point, or just for a change of routine. I would always start with the 8-12 rep range and move to fewer reps later.
Lifting a heavier weight for a few reps will do far more for strength than lifting a light weight for 8-12 reps. The hypertrophy differences are, I'm guessing, minimal.
A while back I had worked my flat bench press up to 250*8. I tried 275 and could only do it twice. So adding a mere 25 lbs brought me down 6 reps. My point is lifting in the 8-12 rep range just doesn't compare to the 3-5 range in terms of strength gains.
Read the hypertrophy primer sticky - it's all explained in there.
Isn't it also good idea (what ever your goals) to work in the 3-5 rep range while cutting, because you cannot hypertrophy while in a calorie deficit, is this correct?
I read something by Mel Siff that said beginners make the same strength increases regardless of sets/reps.
So if you're a beginner, don't worry about it. Just lift heavy and focus on putting more weight on the bar each week.
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Correct rep range, but the way it makes sense to me in my little brain is that the lower rep range work isn't as glycogen dependent as higher rep-range work, and since you don't have the resources on a cut to support sarcomere and sarcoplasmic hypertrophy anyway, best to concentrate your energy on "maintaining the real estate" - the contractile portion of the muscle.Originally Posted by JConrad