Simply put a 5x5 is a middleground approach to training. It is sorta strength training and sorta hypertrophy, which is why alot of the beginner programs use it. They can capitalize on the neural adaptations and gain strength rapidly while also gaining some pounds.

A 4x3 is more in the realm of strength. In terms of shear volume it is about half that of a 5x5 (12 reps vs 25 reps) and really the two different ranges are not necessarily accomplishing the same goal. A 4x3 is not going to pack pounds onto your frame and a 5x5 is not going to pack pounds onto the bar.

There comes a point where a middleground doesn't work anymore, though. And you need to really seperate strength and hypertrophy as 5x5's simply do not do the job, especially with only linear progression.

Why not do a bit of everything? Training doesn't have to fit into one specific little box. You CAN and should have a variety of rep and set ranges. Use your 4x3 for some strength work and use higher volume, higher density ranges for hypertrophy.

Here's a quick example with some moderate volume and density:
Front Squats 4-5x2-3
Backsquats 3-4x6-8
GHRs 2-3x8-10

There's a bunch of different rep and set ranges and it addresses strength (front squats) as well as some volume and density for hypertrophy (Backsquat and GHR).

Here's a couple higher volume higher density example:
Military Press 4-5x2-3
Pullups 3-5x4-6
Arnold Press 3-4x6-8
Pushups (weighted) 3-4x8-10

Deads Singles/Doubles
Pistols (weighted) 3-4x6-8
Pullthroughs 3-4x8-10
Supine GHRs (weighted) 2-3x6-8

__________________
"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.