5x5 Targets Strength Over Size?

[Legion Kreinak2]

I read alot of things saying that 1-6 reps for strength, 8-11 for size, 12-15+ for endurance... and since I decided I did need more size, I was going for that with my training, but I'm currently on the 5x5 (with 2x10 added in, yes, but still...) is this optimal for size gain? Should I switch over to HST?

I hear not to do heavy weight with low reps until you have a better foundation mass-wise from the 8-11 rep range. Is this true?

How long will it take before I notice results in my body (especially upper chest, I wanna see that develop and I do inclined DB press 2 sets of 10, and inclined flies 2 sets of 10 on chest day, monday, once a week... it's sore as hell afterwards the next day and all, but it's so... not frequently)

Sorry, lots of babbling there at the end. Just really need to know. Thanks!

 

[gettinlarger]

It will add size, but you must eat.

Soreness does not indicate growth.

I dunno about how long until growth happens though. Again, if you are eating, you could easily add 10 pounds in a month.

 

[needsize]

As long as your form is good, there is no reason why you shouldnt do heavy lower rep training. The problem arises with people who are newbies using bad form..Sets of 5 reps allow you to use more weight, significantly more, than a higher rep range, so if your form sucks you're asking for a hurt...

Muscles grow when you force them to adapt. if you used 5x5 only, with no other exercises, but added weight to the bar every week, your muscles would grow as you are constantly subjecting them to increasingly higher levels of stress. Throw in a few higher rep sets, and you will make great size gains, with kick ass strength gains to go with it

As for how long it will take to notice results, every one is far too individual to be able to comment on that with any accuracy

 

[Legion Kreinak2]

Thanks for the replies, you two. Helped me a bunch!

 

[Greek Freak]

I have decided to go with 5x5 also, I feel that as long as you change up your routines every once in a while you will grow no matter what your doing. Another thing I once read was that the more years you have been training the lower reps you need to do for size. You just have to keep in mind that you want quality and not quantity.

 

[icelandic]

Provided you are eating right (alot, that is), low reps will make you plenty strong and big. Remember, all other things being equal, a stronger muscle is a bigger muscle.

 

[Zyglamail]

I read alot of things saying that 1-6 reps for strength, 8-11 for size, 12-15+ for endurance... and since I decided I did need more size, I was going for that with my training, but I'm currently on the 5x5 (with 2x10 added in, yes, but still...) is this optimal for size gain? Should I switch over to HST?

I think this is a common misconception and only addresses half the equation. The 1-6 range will primarily develop CNS stimulation but in order to use that rep range for that purpose you need to make sure to have large rest peiods between sets so you can drive your CNS to the max without muscle fatigue hindering your set. On the other side of the coin, 1-6 rep range can easily be adapted to also build mass. The main difference between mass and size is as much the rep range as it is fatigue. To build fatigue simply drop the weight a bit and lower the rest period.

For example, I generally work compound movements in an effort to take advantage of not only CNS stimulation to increase muscle recruitment, but I also use low reps to to fatigue the muscles which will add size. Just as an example lets use the flat bench. I pick a weight where I can get 5 reps, this is usually about 90% of your 1 rep max. To make the math simple lets use 200lbs and assume a trainee who can bench 200lbs 5 times. The trainee would do 5 sets and then rest 3-5 minutes. and then do a second set at same weight followed by another 3-5 minute rest. Once again the long rests are to let the muscles recover since the goal here is maximum CNS stimulation. After the 2 sets at 90% 1rm drop the weight to about 80% or your 1rm. so in the case of the weight above drop it from 180 down to 160. Proceed to complete a set of 5 reps, stop at 5, you likely will be able to do more. Rest 30 seconds and repeat. Keep doing sets until you cant get 5 reps. That should allow a good workout for both muscle recruitment and mass to be done together. Obviously not quite as effective as a hardcore powerlifter workout but great for the guy who wants a lot of size and strength. Anyways, just another idea to throw into the mix.

 

[icelandic]

The 5x5 reaches a nice compromise between the CNS stimulating effects and that intangible whatever that triggers muscle hypertrophy. You obviously cannot do 5 sets of the same weight you would use if you were only going to do one set of 5. Remember a couple of years ago when 'time under load' was all the rage ? The idea behind that was that total volume was the actual impetus for growth. This was in complete contrast to the HIT camp, who believed intensity was the major factor in hypertrophy. Only in recent years has the relationship between strength and size been blurred, primarly by muscle rags and usless so-called fitness experts.

If you really wanna try some hardcore 5x5 work, have a look at this: http://www.musclezine.com/forum/showthread.php?threadid=580