Go Back   Bodybuilding.net - Bodybuilding Forum > >


5x5, what about 4x3reps?



Reply
 
Thread Tools Display Modes
  #1  
Old 08-24-2009, 04:47 PM
john917v john917v is offline
Rank: Bantamweight
 
Join Date: Jan 2008
Posts: 604
Default 5x5, what about 4x3reps?

I've been doing 5x5 sets for my wo's. That's been great, but I've seen a need to change it up a bit more than changing between 2 Wo programs every month after a deload week. Now, I'm doing 4 sets of 3 reps, and I've gone up in workout weights, since I'm doin less total reps. Being toned is great, but I consider myself a muscle-builder (for me, it means building for sheer size). So, given that, does a 4x3rep routine seem good? Anyone else tried that, or something similar? Thanks, John917v
__________________
Bench: 275Lbx1
A2G hacksquat: 550
(9-9-09)-Deadlift-425Lbx1!!da
Eat big, Lift big, Get big!

Myspace.com/john_917
-Hit me up!!
Reply With Quote
  #2  
Old 08-24-2009, 05:01 PM
Pitysister's Avatar
Pitysister Pitysister is offline
Rank: Light Heavyweight
 
Join Date: Aug 2007
Posts: 4,221
Default

if you are only in it for size....up them reps and do a bunch of stupid isolations
Reply With Quote
  #3  
Old 08-24-2009, 06:29 PM
Kevsworld's Avatar
Kevsworld Kevsworld is offline
Rank: Member
 
Join Date: Apr 2009
Location: Manila, Philippines
Posts: 284
Default

If size is the goal, then you may need to increase your volume to something like 40-60 reps per body part (this could be divided among different exercises). 4x3 seems more of a strength rep range.
__________________
Kevin

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #4  
Old 08-27-2009, 07:09 AM
Barbarian's Avatar
Barbarian Barbarian is offline
Rank: New Member
 
Join Date: Aug 2009
Posts: 2
Default

What about 3 sets X 10 reps?? This is how i always work out.
Reply With Quote
  #5  
Old 08-27-2009, 08:47 AM
Kane's Avatar
Kane Kane is offline
Rank: Middleweight
 
Join Date: Nov 2005
Posts: 2,238
Default

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.
Reply With Quote
  #6  
Old 09-03-2009, 12:28 AM
john917v john917v is offline
Rank: Bantamweight
 
Join Date: Jan 2008
Posts: 604
Default

Kane, that was GREAT! It makes much more sense to me. Don't get me wrong, strength is great, but size is what intrigues me. So far, it seems to be working well. Thanks again.
Reply With Quote
  #7  
Old 09-03-2009, 05:28 AM
Kane's Avatar
Kane Kane is offline
Rank: Middleweight
 
Join Date: Nov 2005
Posts: 2,238
Default

You're welcome John.
Reply With Quote
  #8  
Old 11-09-2009, 12:56 AM
john917v john917v is offline
Rank: Bantamweight
 
Join Date: Jan 2008
Posts: 604
Default

It's been working well. Seeing results in numbers AND size!!!!
Reply With Quote
  #9  
Old 11-09-2009, 11:02 AM
Kane's Avatar
Kane Kane is offline
Rank: Middleweight
 
Join Date: Nov 2005
Posts: 2,238
Default

That's good to hear John!
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > >


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 10:56 AM.


Powered by vBulletin® Version 3.8.9
Copyright ©2000 - 2016, vBulletin Solutions, Inc.