Why 3x5 for strength

This means you will repeat the exercise five times in a row before stopping to rest or to move on to another exercise; that would be one set. Duplicating this pattern three times means that you performed three sets. Typically, a 3x5 variation is performed by experienced bodybuilders only. Most often, the number of repetitions in a set will be to failure, which means that you would not be able to perform one more rep with proper form. I know a guy called Jack Greenhalf who lives close to me and trains and instructs at a gym that I have been to when I am on leave from work.

On numerous occasions I have asked him about his training and he certainly has incorporated training with heavy weights for low reps into his routines. I apologize if you read my tone as confrontational, as that was not my intent. It was a question, as I have not seen many powerlifters train in the way that you said powerlifters train.

Appreciate the response dude. I am not familiar with Russian training, so it is always fascinating. Then the Pre-season would be driving up intensity and more specificity involved, Then in-season be the meet or…? I meant as in not set how a rugby Season is from September to April where they are playing matches.

Would the In-season just be the specific day they compete then? No matter what you need to build a base. Do ramp up sets to a top set of 5 example: x5 x5 x5 x5 x5 or a pyramid x5 x5 x5 x5 x5.

You could do x5 for two sets in the first example instead of going to Personally, doing anything above 5 is something other than strength.

I usually keep the higher rep stuff for things like good mornings or barbell rows, etc after the main work or on a different day altogether. Facebook RSS. Minimum Effective Dose How much stress should a trainee aim for in a given training session? But when will Zack and Brad be able to return to the gym to lift again? Barbell training is a stress that compels the lifter to adapt to become stronger. Adaptation occurs during the recovery period following lifting. The more stress — recovery — adaptation cycles a lifter can carry out in a given period of time, the faster progress will be.

The trainee should seek the minimum amount of stress that will spur an adaptation so that they can train again as soon as possible.

Jody Reid on March 1, at am. Submit a Comment Cancel reply Your email address will not be published. Search for:. Subscribe to our Newsletter. Remember Me? Forum Starting Strength General Programming 3x5 or 5x5? Last Jump to page: Results 1 to 10 of Thread: 3x5 or 5x5? Thread Tools Show Printable Version. Join Date Feb Posts Been switching back and forth between the two with the same exercises.

With exam season coming up, I'm back on 3x5 to save time. Am I missing out on any benefits by not doing those 2 extra reps? Join Date Mar Posts Join Date Mar Posts 10,