5x5..

[oso0690]

I plan on just sticking with the 5 sets 5 reps scheme for the linear next run, but i was wondering what other rep schemes are great for strength? Would 3x3 work just as well but be more towards strength rather than hypertrophy?

 

[BiggT]

The reps don't matter as long as it isn't neural (max triples or heavier).

The reason for sets and reps is so that you have a guage, a constant that lets you know if you're actually really working more from week to week. The reason the routine works is because you're adding weight to the bar on a regular basis, and improving (using the same lifts for the same number of sets and reps, but with progressively more weight).

 

[mm107]

im on week 7 friday, of my 5x5 plan loved it.

All maxes went up...

you will love it.

 

[Protobuilder]

what other rep schemes are great for strength?

You can better increase your one rep max by working in lower rep ranges as opposed to higher reps so, in that sense, 5s and 3s are “better” for max strength than 15s or 20s, for example. But it’s not necessarily as clear cut as saying 3s and 5s build strength (but not size) whereas 12s and 15s build size (but not strength). Training seems to be pretty specific so training with 5s will make you stronger at 5s but probably won’t help your 1RM as much as if you trained w/ heavy doubles, for instance. And training with 12s will make you stronger for 12s but not necessarily make you much stronger for a max single. Five’s seem to be a good mix—improve strength using heavy weight and generate fatigue.

Another “rep scheme” that seems to be good for strength involves using a ladder progression scheme. Take 185 for instance and do a set of 3, followed by a set of 2, and followed by a set of 1. That’s one ladder. Then repeat, using the same weight & reps. It allows you to get a lot of practice w/ the movement (including a lot of “first rep” practice) and lets you get in a decent amount of training volume. You can pick any rep range but for strength 3/2/1 would work pretty well. This is just one loading method and not optimal for every trainee at every stage of their “career.”

Also, people do like 10 sets of 3 with relatively short rest periods, and are thus able to generate a lot of tension (3s are heavy) while also accumulating a nice amount of volume and fatigue, which contributes to hypertrophy. Just throwing that out there so you don’t think strength and size are necessarily opposed or completely opposite training goals.

 

[Cynical Simian]

Like T said, the template works with pretty much any rep range.

With triples, the volume might be a bit low if you only do three sets. Take a look at Prilepin's Table for a guide to how many sets to do for a given rep range. Something between 5 and 10 would probably be good.