I searched for this but it doesn't work. I heard the 5x5 thing (doing 5 sets of 5 reps) is good for size and strength. Is this right? My friend who used to be skinny like me is buff now, and he said he used this to get big. Only thing is it's only 5 reps per set and i was also told that 8-12 reps are for size. So which is better??
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5x5
- Thread starter Biggie
- Start date
When I first began lifting heavy, I based my work-outs with the 5x5. I definitely gained a lot of strength in the first 2 months - far more than I expected! Size-wise, I gained average amounts, I guess. I've made the biggest gains doing pyramid sets with reps 8-15. That's just my personal experience.
all low reps, high sets heavy lifting will get you good gains in size, strength and power. so a low rep range is around 1-15, for sets can be around 4 - 10. all depending on what muscle your training and the style your using. having them mixed up is benifital thats one reasion why there are many different training styles. so knowing which one to pick is not all that important as changing your style every so often. in addition different people will respond better to different styles depending on there curent size, endocrime configurations, goals, age, sex, eating habbits. the list goes on. this is why most people can only give you a general idea of what to do, this is also a cause of great confusion for the general public where someone is told 20 different things all of which say there the best. you get the idea, hope this helps.
Generally the 5X5 will call for four exercises per bodypart for 100 total reps. It's the overall volume and intensity that determines growth potential. Powerlifters generally stay within low rep ranges for the major lifts and I would argue that they are superior to body builders muscle wise, just that they have a larger amount of fat mass also.
But remember, without proper nutrition and recovery, not much happens.
But remember, without proper nutrition and recovery, not much happens.