Then yeah, I’m developing power. Now you can use that for calculating %'s on your intermediate program. Learn how to train your mind & see the results on your physique! What this all means is that your average real intensity for all sets might be somewhere at the 95% mark, not 90% as you would’ve assumed from the nominal weight on the bar. You continue to the end of stronglifts, which I think calls for 5x1. All times are Mountain Standard Time/Pacific Daylight Savings Time, http://www.thesamba.com/vw/forum/viewtopic.php?t=427627, http://www.thesamba.com/vw/forum/viewtopic.php?t=466974, http://www.thesamba.com/vw/forum/viewtopic.php?t=487021, http://www.thesamba.com/vw/forum/viewtopic.php?t=441376, http://www.thesamba.com/vw/forum/viewtopic.php?t=521883. What are the advantages/disadvantages to running 5x5 arms instead of 3x3? Try….

If I were transitioning from 3x5 to 5x3, I would probably start with my last 3x5 weight. That is not my strength failing at that point, that is my endurance failing. Theoretically, the triples should allow me to move more weight and in the end of the day I push the same tonnage and volume. So would 3x5 or 3x3 have any benefit over 3x8 for strength or is the volume much too low for such a small group of muscles? The reason people modulate their rep schemes is that endurance, or work capacity, is still important. At this point you have a very decent idea of what it feels like to go all out for 1 rep, mentally. I very much enjoy high sets of low reps. I care much more about reaching my goal of curling 135 strictly :) (of course with equal tricep strength so to not create an imbalance).

The program now calls for you to transition to 3x5. Get the techniques you need to burn fat and lean maintain muscle! I normally lift in 8 week cycles, we start out lifting sets of 5s and work down to doing heavy 2s in the last few weeks of the cycle. Drop in and join the discussions. By all means, yes, but I was just thinking about what could come next. Power Cleans: 165 - 5x3.

If you can lift 100kg for 1 rep, or 90kg for 5 reps, your 1RM either way is 100kg. usmcc- Save up to 70% on over 6,000 products. There are far more variables at play than rep range, and honestly, I think moving away from thinking in “rep ranges” and more in terms of how everything builds to the overall goal is a boon. To add on to what has been said, I think bar control, bar speed and consistency are very important in evaluating the quality of each rep. Quality should take into account how the rep feels and how it looks.

The Juggernaut scheme does look like 5/3/1, just with numbers to guide you instead of percentages. Does anyone else have dynamic or speed days, where you lift weights fast? In general volume builds strength builds volume builds strength, and so on. It all depends on what exercises you pick and how the workout weeks are structured. If my weights were already at elite level, this would probably cut into recovery, but I believe I'm far from overtraining. It took awhile for me to really grasp that concept, lol. My squats were stalling around 255 so I decided to change and ramp up to a heavy 1x5 (madcow) now the weight I stalled on seems like a joke for 3x5. If there were an ideal rep scheme for producing the most strength, everyone would be doing the same thing. Totally awesome. There's no way to really see how your body will personally react to it until you try it. It all depends on what exercises you pick and how the workout weeks are structured. This is an excellent question and one that probably goes through most people's minds as they transition from a 5x5 program to something with less volume and a slower linear progression. : 1.06 x your best double, 1.09 x your best triple, etc. How to calculate your "ideal" body measurements. Combine this with your theoretical 1RM going higher as a result. I first thought that doing doubles or even singles sounded pretty counterproductive on a volume day, but the weight stays the same as prescribed by the progression scheme, right? Sometimes I feel like everyone who is really strong does the same stuff, they just do it in different ways.[/quote]. The cost of building your back end up is only one piece of the puzzle. Monday: upper body (90% of three rep max) A-1: incline barbell press. Of course you can't lift the same weight for 5x5 and it's not masking anything.

Lower weight, higher reps emphasizes the distance. Maybe some singles for deadlift if I have energy to spare during Smolov but that’s about it. If you can't your programming didn't go well. Would 8x3 result in more hypertrophy due to more volume? A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. I feel like I'm missing a crucial detail, can someone ELI5 how and why this works? Say I’m doing squats. Therefore there's a balance. They were both 90% of 1rm for 3 reps. Then, I read a Dave Tate article last week where he said work you strength 2/3 of the time, and your weakness only 1/3 or the time. Volume and intensity compliment each other and traditional programs have phases that alternate focus between the two. Or do jumps or something? The 3X3 program is also great for size and strength goals or just sheer strength goals. In my opinion, 5x5 arms are not baja bug or buggy material. First, if 3x5 is currently producing gains, stick with it. 07-Feb-2009, 07:56 AM #2. musketeer. I suspect it can be directly applied to squats, but I don't have strong empirical evidence or studies to back me up. Email: click here.

For an unconventional case like daily max training, volume and intensity are directly proportional since only singles are trained for the main work but it still has to be cycled on a smaller scale to manage fatigue. 08-13-2012, 10:21 AM #2. dday39.

I go by feel for the most part these days, and measure success as my outcome.".

If you go on any popular strength training related site you will see a lot of question regarding rep schemes. Sometimes I feel like everyone who is really strong does the same stuff, they just do it in different ways.[/quote]. I used to do 3x5. Add 5lbs n repeat concentrating on building speed. This may seem a lot, but just wanted to start a discussion. Get the latest information about supplements and how to use them! In-depth guides teach you everything about supplements! I do think it’s important to cycle high/low intensity and high/low volume. You are much stronger than you were when doing 5x5, even though you spent a couple months at lower volume. Images copyright of their respective owners. Here is my response/a topic of interest. If your seriously going to run 5x5 arms, you either would have to run 4 to 6 inch longer trailing arms in the front, or some crazy A-arm set up...Both of which are not exactly cheep. Build the ultimate 6 pack abs with these ab workout routines! The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed.

This will give you a better frame of reference. Flood lighting can provide a wide range of light distribution or beam spread. What about a weight circuit, where I do 3 reps of dips, 3 reps of chins, and 3 reps of kettlebell swings for 15 minutes? A big part of the reason you're transitioning to the deloaded rep/set schemes is because you're maxed out on recovery and stalled on a weight. Why is this? This actually, I think, answers it! I've never heard of extending it up to 8x3 as HeresWhyYouSuck recommends, but it makes sense if you've read about 5/3/1 because Wendler states that you don't need to train at or too close to your 1RM to increase your 1RM.

Handy tool to work out your 1 rep max bench press. Almost there! We only compete with singles, so triples are used to get us ready to do later, higher-intensity training. If my theoretical 1RM goes up, then progress. For reference, my last squat workout was 3x5@308lb and my last bench workout was at 3x5@230lb. Switch to sets of 3 at the same weight and now you can probably manage 8 sets.

Just holding the weight on your back uses up more energy, and as long as you're adding weight, you're going to get stronger with any rep scheme.

All that being said, after you drop down to 3x3 for a while, if you were to go back to 5x5 you should 100% be able to lift more weight. Edit: I see statements like "I switched to low bar squat/sumo deadlift/another exercise variant and I can lift so much more now!" Get motivated with advice from industry experts!

What about if I did 10 sets of 3 with 75% and 1 minute of rests between sets? It's less reps. Of course you can't lift the same weight for 5x5 and it's not masking anything. [quote]FlatsFarmer wrote: If you read Louie Simmons he says that percentages, sets, and reps are just guidelines to help adjust bar speed. Well lets say I do 3 fast reps with 60% 1rm? Obviously singles, doubles and triples are understandable, but then 4 is skipped usually for 5's and 7's are skipped along with 9 for example. Your goal is to do work, son. Instead of 5 heavy singles isn't it one set of 5? It borrows a lot (admittedly by the author) from 5/3/1. I'm talking about Madcow's 5x5. #1 online supplement store! Add 5lbs n repeat concentrating on building speed. In addition to that, I thought a peaking phase was a waste of time unless for a meet so I kept running Sheiko 29/30/31 without really knowing how my maximal strength progressed. check out the. The wider you are the more issues you could have in very narrow trails but most really wide bajas are still narrower than the big 4x4's. By switching from 5 reps to 3 reps you are decreasing the endurance factor which lets you push the strength half of the equation more. In other words, do a set of A-1 and rest for 90 seconds, and then do a set of A-2 and rest for 90 seconds. the button below to gain instant access. I normally lift in 8 week cycles, we start out lifting sets of 5s and work down to … Not sure if this is a terrible routine and if the two you have posted, 3X5 or werewolf would work better.

lift- This number ise higher than your 1 rep max was at 5x5 for 225lbs. But then again, that can't be the only part of the equation because I can do 100x5 but not 500x1. Yet their product pitches go something like this: "Our latest-and-greatest AP is an 802.11n 2x3 [or 3x3] MIMO system that greatly enhances data rates, range and performance." If you want to slowly increase intensity from session to session low reps would work better. Boys Get Ready For The Final Answer: 5X5 Vs.3X5 by Vladi. 2 sets of 15 reps with a 2 count pause at the top and the bottom around 50%. Lets say you start with a 1 rep max squat at 150lbs, with questionable form. No matter how hard you work on trying to? You can try my fat loss … usmcc- Likewise if you want to just do some speed work, get practice in but allow some time for recovery, doing singles at 90% is going to just increase your work debt more, even if the bar is moving quickly. Youll have to use coilover shocks.

This type of approach is exactly what we use to prepare for Olympic lifting competitions. I think it may just be total volume.