3 sets of 5 reps

Taking into consideration that the number of reps per set is smaller, you can do more sets, usually 5+. If you're going for pure strength, I think something in the 3-8x1-5 rep range will do you well. Deadlifts are incredibly taxing on the nervous system, but they're fantastic ways of packing on slabs off muscle on your entire posterior chain. When I lifted I spent my last 4 weeks focusing around strength, when I done anything below 5 reps which would usually go to 3 reps, I would do cluster training. To be honest, 3 is more effective, but the thing I hate about low rep training below 5 reps is I just don't feel like I've worked out haha. During week 5, you will work with 80% of your 1RM for 5 sets of 3 reps each. I am 5,3 125 and I just here recently started doing weights I never really looked into it much and until now I thought you just did good reps and got good results!!! Whenever you can’t pull off 3 reps on a set, drop it. If so then I would suggest using a lower weight so you can get in more reps to each set. 3 SETS OF 5 REPS Max 60 65 70 75 80 85 90 95 100 105 110 115 120 125 130 Set # 1 45 50 55 55 60 65 70 70 75 80 85 85 90 95 100 Set # 2 50 50 55 60 65 70 70 75 80 85 90 90 95 100 105 Set # 3 50 55 60 65 70 70 75 80 85 90 95 100 100 105 110 Max 135 140 145 … Probably aim for a weight where you can perform about 12 reps, and a few more sets. Do we really need another study looking at the number of sets, number of reps, blah blah blah. Instead you'll do ramped up sets: increase your weight every set like when you warm-up and finish with a heavy set of 5 reps (1x5). When I lifted I spent my last 4 weeks focusing around strength, when I done anything below 5 reps which would usually go to 3 reps, I would do cluster training. To be honest, 3 is more effective, but the thing I hate about low rep training below 5 reps is I just don't feel like I've worked out haha. Ramped up sets are easier than 5x5 across, especially since you should now be Squatting around 300lb. If so then I would suggest using a lower weight so you can get in more reps to each set. Probably aim for a weight where you can perform about 12 reps, and a few more sets. Anyhow, be like Dorothy and follow me down the yellow brick road. In 3 rep sets you will be building myofibrular hypertrophy which is basically building more fibers making it a denser muscle. No more 5 sets of 5 with the same weight. I am 5,3 125 and I just here recently started doing weights I never really looked into it much and until now I thought you just did good reps and got good results!!! I would worry that if you are only doing 5 reps per set you are reaching your failure point at this weight (possibly close to injury). After 5 weeks on the 5 x 5 system, you switch to a 3 x 3 system for 3 weeks (Phase 2: weeks 6-8). Overall mass will be greater with higher reps due to longer time under tension. If you want muscle mass to go along with the strength, rest five minutes and perform 3 sets of 5 reps, taking 90 minutes rest between sets. If you manage to do eight singles, stop performing the lift, add 2.5-to-5 pounds at your next workout and start the progression again. And every next week, you will add 5 extra pounds to the bar. The default set and rep scheme for most gym goers seems to be 3 sets of 10 reps. That’s too bad, because you’ll gain more muscle and strength with 5 sets of 5. If you want to increase your strength, the number of reps per set should be up to 6. "This sounds super conservative but trust me, it catches up," says Howell. In PPST you wrote that 5 reps are the best for novices because it gives strength gains, tolerance for elevated work levels, and hypertrophy, without giving muscular or neuromuscular exhaustion. If you goal is simply to be stronger, then end the workout at this point. Overall mass will be greater with higher reps due to longer time under tension. Your goal is to attempt to increase the weight you use for this 5 sets of 5 reps over the 5 weeks. To wit: Some studies show that there’s no difference between 1 and 3 sets [3, 4]. If you're going for pure strength, I think something in the 3-8x1-5 rep range will do you well. Ramped up sets are easier than 5x5 across, especially since you should now be Squatting around 300lb. For hypertrophy, to build muscle mass, do 8-12 reps and 3-5 sets. Here you choose a weight you can do for 3 sets of 3 reps with a 2-3 minute rest period between sets. However, if one was trying to train exclusively for strength, would switching to 3 reps and bumping it up to 5 sets give any advantage? In 3 rep sets you will be building myofibrular hypertrophy which is basically building more fibers making it a denser muscle. Instead you'll do ramped up sets: increase your weight every set like when you warm-up and finish with a heavy set of 5 reps (1x5). Take 2-3 minutes of rest between sets. While five sets of 15 reps is a good rep range for more seasoned lifters, Howell advises that beginners opt for five sets of 10 reps. Start with a weight you can perform easily (about 50 percent of your max).