Sets and Reps for Strength EXPLAINED
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- เผยแพร่เมื่อ 27 ก.ย. 2024
- Why are FIVES the best for increasing strength? We explain why we begin novices with sets of 5.
First, let's define some terminology. The number of reps is the number of times you perform that lift without stepping away from the exercise.
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I do fives because that's as high as I can count.
And I shall grant you the 69th like. Use it wisely my friend
@@EviIM0nk3y He has 92 now. His power is too great to be contained.
You should be able to count to 21 if you have your shoes off...
@@GF-qb3uo If you count each "section" of your finger you can count to 12 on each hand ;)
😂😂😂
In 1969 the strongest guy I personally knew told me for bench and squats to do 5 sets of 5s. When you could do 5 sets of 5 you increased weight
It worked. (We all still managed to overtrain, though)
Was this just for your compound lifts? Like for your accessory lifts would u still do 8-12 reps???
@@a5a346 old comment but yeah, accessory, at least for me is about hypertrophy, so bench would be 5x5 then biceps would be 8-12 hypertrophy training
I like 3s with just more sets
It allows me to push it more on the weight and focus more on explosiveness versus the grind of the fourth and fifth rep.
If you're looking to induce muscle fatigue do that with high weight high reps on machines. It allows you to fatigue the muscle without worrying about injury from a barbell movement due to form breakdown.
We like 3s too. We tend to default to 5s for beginners--and we come back to 5s--but we don't stick with 5s forever...and ever ever.
@@blyat4842 Yes, there are tradeoffs--some people don't have time to do lots of sets at lower reps at a high intensity. 6-15 has been the typical hypertrophy range for a reason. Some very thoughtful comments here, though.
I'm much more fond of the pyramiding principle going from 12 to 1. I actually can lift more on that 1 than if I started with the 1.
That intro single handedly cured my depression for AT LEAST 30 minutes! Nice!
Totally agree about the fives. 5 sets of 5 for 3 different lifts (flat, incline, decline bench as an example) worked wonders for me. In my prime I was 182 benching 400+ squatting 500+ and dead lifting 600+. All raw and lifetime drug free!
Did you use progressive over load?
@@romanklijn6196 yes, 10lbs increase on each set
@@dlbard1 Why did you stop lifting as heavy? "In your prime"?
@@RyanAl92 Life just got so busy, kids, wife and my jobs. I was also in the Air Natl Gaurd which I am now retired from.
About a year ago I have started lifting again. The squat and deadlift have come back fairly well. Bench is coming along but not as well as the others. Bench 295 squat 340 and deadlift 445. Will I get back to the maxes I once had, I don't know. I would like to hope so and I'm gonna try really hard too.
I don't agree with everything Rippetoe has to say but this was a good explanation for the logic of using "fahves." Nice Rippe impression in the beginning.
I heard doing no reps or sets is best. And dieting is a myth.
I believe everything but the dieting part lol
I feel reps should be as high as possible with 1 set. It improves growth - high reps = more pressure so more growth + 1 set = faster recovery which supports growth
okay
This intro is beautiful.
HIP DRAAHVE
I feel like I'm getting stronger every day. I lift weights every Monday. Yesterday, the cleaning lady was at the house. Mommy told me to bring down the vacuum cleaner so the cleaning lady could vacuum the stairs. I carried the vacuum cleaner downstairs. Over a week ago, I carried a bag full of Applebee's food into my house. Mommy asked me if the bag was heavy. I said no. A couple of months ago, my little brothers ordered a practice sword. They wanted to be like my ancient ancestors, who were knights. When I went outside to fetch the mail, I found a tall package. It said my little brother's name on it. I brought it into the house. It was very heavy, but I was able to carry it up the stairs. When I went to the boys' room, I opened the package and put the practice sword on my little brother's bed. On August 31st, 2023, I was in the emergency room because my ear was killing me. I had to hold Mommy's and her best friend Reuben's hands when I was getting my ear irrigated. It hurt, so I squeezed their hands as hard as I could. Reuben, being a military man and a commissoned officer in the Navy, said, "Hannah, the doctor said to squeeze my and Mommy's hands, not break them." On September 12th, Mommy had to take me to the ENT Doctor to get my earwax vacuumed out. It felt weird, so I had to hold Mommy's hands. Since it felt weird, I squeezed her hands. When she was driving me home after the appointment, she told me that it was good that I was becoming stronger. Today, I was walking to lots of places, such as the mailbox, Wawa, CVS, and the UPS Store. After I mailed my letters, I went to Wawa and bought a Diet Coke bottle. Right after Wawa, I walked to CVS. I bought three shampoos and three bags of peppermint candy. Right after CVS, I went to the UPS Store. I bought more envelopes and more stamps. When I was waiting in line, I saw a young mother put her baby on the floor. The baby was crying. I decided to cheer the baby up, which I did. The mother thanked me, took her baby, and left. I bought envelopes and stamps. Right after the UPS Store, I walked all the way home. My Wawa bag was heavy, but I managed to get home in time. When I got home, I went up to my room so Mommy wouldn't yell at me. I opened two bags of candy and dumped them into my Minnie Mouse lunch box. I will give the candy to whoever wants it. When I was talking to my youngest brother, I asked him if he liked peppermint candy. He said yes. I told him that I had lots of it in my room and asked him if I could get him any. He said yes. I got him two handfuls of peppermint candy. He put them all in his pocket, thanked me, and continued watching TV. Everyone's impressed on how strong I've become.
Great quality of content and delivery.
0:16 after that i expected some Vsauce music
I skipped the intro and then was annoyed with the way he was speaking. Then read the comments and went back and watched the intro.... makes the whole thing hilarious, well done!
More of this guy!
@ 4:50 - I was almost positive he said, "seven seconds of crying" which can also be the case...
The human torch was denied a bank loan!! 🤣🤣
Came to be educated but was also entertained. Bravo 🤣🤣
I like the couch sets and remote control reps ❤😂
You say this but have you done it? I have. My fkn legs grew when they had long since decided they didn't want to any more. Now it's a staple for me. I'll tell you what else. I began using high rep sets as finishers for weak body parts. And you know what ? They grow too. And I'm far from the only person to try this with these results.
What, no bulge?
John Fuston you’re referring to Mark’s video correct
Fives is a good baseline and great for novices but an intermediate is going to need more variety of volume. I would also argue that triples are better for athletes or individuals who are gifted with more fast twitch muscle fibers. And I have to add that there are grinds for a one rep that do last 7 seconds but most come much faster than that. A long grind could mean it is your max potential but it also could be because of a host of different things such as sleep, nutrition, and recovery.
I recently learned why some Southerners say hhhwhy and hhhwhere, etc. It is very old English. I mean it predates the Norman period back in the 1000s. Brits have noted we do indeed speak it.
it's common in Scotland.
It is olde English, you would say hwat instead of what. Ie hwat is bin nama?
That was Rip's voice dubbed-in, right?
Great video 😎👍 but what about sets? It s just about reps. How many sets are here commended? I read everywhere 5 sets, but why 5 sets? Thanks 💪
Do you know now?
So 5x5 for every workout?
I guess, I was doing 5 sets of 10 and that sucked
Five sets may be too much volume for a beginner. They can still progress linearly with three sets.
I once did 15 reps … with that I mean a sett with 5s then 2 more sets.
Hi I'm a newbie and loving this channel. So am i correct in thinking its 5 ×5 sets x
3x5 @ weight
3 sets of 5 @ weight
That was a great Rip impression.
I'm a new lifter so just want to confirm is it 5 sets of 5 reps? And can beginners start with heavy weights?
3x5 for squat, bench press, press
1x5 deadlift
3x5 & 1x5 for deadlift allows more longer progress (progress on 5x5 ends sooner).
Start with heavy weights, yes, but heavy around RPE 7 (so you can feel like you do 3-4 more reps).
Annnnd what was missed is that in progression with rep schemes, the intent is to do five reps for say 5 sets and then add weight then. Fives are heavy enough but not so heavy that adding a rep each outing is very feasible. If not to all sets then to at least one. This means there can be a progression if incrementing a rep or more leading to adding weight. Try that with single's ... Doing so with 8s works well too. But indeed 5s are a good strength building range. Then there is the whole 5/3/1 or even 8 schemes.
I experienced some incredible gains going from 3 x 12 to 5 x 5.
I did the opposite. 5x15
Do you do that on all compound movements and isolation movements?
@Frank Burjan so u saying we have to do more reps ?
@@aroon2842 If you’re only doing 5x5 you need more volume variety
As my Texas Tech relatives would say “Guns Up” Great video
could you provide an example from start to finish of the weight requirement.
Neanderthal man was jacked....Work....Farmer strong...Work and your body will adapt..then do more
Good video. Thanks alot
Thanks for watching & commenting
I wonder what " Tom Platz" has to sey abut this 🤔
Yes! Representing Monster Sunrise.
it eould be nice to see some before and after pix to actually prove whether this works or not
Good luck with your training
This is great info just what I needed.
Funny you say you're not related to Rip because you've picked up his cadence and some of his maneurisms.
How to relax muscles after training? Rolling? Streaching ? Something else?
Anyone have any experience or thoughts on working up to a 5 rep max (1set) then dropping maybe 20% and doing a backdown set for as many reps as possible maybe in the 6-10 range ?
Sounds like a good plan (as long as you have a plan to progress that).
@@BarbellLogic I’m adding 5 pounds each workout to both the 5 rep set and the backdown set
@@Wizard-ys3vf Cool. Sounds like a plan.
You could also (not to bring a good idea fairy into this). Rotate this, so do 5 rep, 3 rep, 2 or 1 rep and then percentage back off (almost like a Wendler 5-3-1 program).
@@BarbellLogic I think that would work really well. Seems like the back off set feels lighter after the heavy set. I mean lighter than usually would have without the heavy set first. Thanks for the info !
hello, I have a question, I want to do deadlift, squat, bench and overhead press, should I do them every day or should I spread them over different days?
Different days...either (and there are other options, but most common/best for most people)...
3 days a week
Squat
Press or Bench (alternate)
Deadlift
4 days a week
Upper (twice a week)
Press
Bench
(eventually) chin-ups
Lower
Squat
Deadlift
@@BarbellLogic Thank you very much!
What about tempo on positive and negative motion?
Geometric mean
0 is less than one. Next week differential calculus.
So 5 sets of 5 reps?
I like Mike but you folks explain thing's better
Subbed simply for the whiskey shelf
Nice
This is an AMAZING video, filled with explanation, definitive reasoning & proof that 8-12's are the best range of time under tension. Sometimes it's what's taken from information given as opposed to what's presented. Jordan in NC
not true lol
Is 5 sets of 3 reps good for SBD? And accessories?
I currently do 7 work sets of 5 with 3 progressive warm up sets, is this too much?
Yeah...you'd be able to do more weight if you did fewer sets.
People who do high volume programs often find progress with lower volume, higher intensity programs. Also works the opposite way...if you've really been pushing intensity, you'll find volume will likely work.
@@BarbellLogic most likely, I was hoping the high volume would increase strength... might drop down to 5 sets though, cheers mate.
Very good video.
Does that mean if I want to only become stronger and not bigger, that I should do 1 rep maxes and 5 minute break, then 1 rep max again?
It gets hard to get stronger without getting bigger after awhile, and at some point you pretty much have to be adding lean muscle (even if you're staying the same bodyweight). Also, bodyweight is going to be dictated by food, so if you want to get "stronger but not bigger" nutrition should be the focus. You have to gain some muscle mass to keep the weight going up, but you could do that maintaining bodyweight.
@@BarbellLogic Awesome, that's the exact form i'm going for. I'll probably try and get as strong as possible while giving myself 15lb of additional muscle mass as the ceiling of my bodyweight. Can you recommend any types of diet? :)
And I will no matter what have a fat-adapted diet, no completely carb starved, but close
Great vid
This guy is a genius lmfao
This is interesting. For me, I take the weights I can possibly lift without tapping out two reps later and do 10-12 reps in sets of 3-5, depending on the exercise. I'll keep this tip in mind next time I workout. Good stuff. Subscribed.
Your method is too subjective and random, you need actual objective feedback to know where you're at and program accordingly. You DRIVE the adaptation by forcing it to happen, not by waiting for it to randomly appear doing different ranges and weights based on how you feel. Unless you are an advanced athlete and have years of feedback to work on, but even then it's hard to tell what you can and can't do on a single day
@@Francesco-cj3oi Well if it helps, I stay in one specific weight for a week, do a range of reps from 5-10, and next week I add 10 more lbs, rinse and repeat, occasionally I try to bench and deadlift past 10.
young Mark Rippetoe
So 5x5 as in 5 working sets right? And then 3 warm up sets before you start your working sets..
We recommend 5 working sets with 5 reps. In terms of warm ups, probably 4-5 warm up sets, so something like:
1x5 @ 45
1x5 @ 95
1x3 @ 135
1x2 @ 185
3x5 @ 225
Why 3x5 as opposed to 5x5? IT actually allows you to progress longer, plus if you can progress with fewer sets at first, why do more?
Awesome info thanks! 🙏🏽 When would one know when to increase from 3x5 to 5x5?
Here is our MED programming series: th-cam.com/play/PLChXhFLitoHP5nHYmt-ulkhzMEYCPMTK5.html&si=QMYANjIUgJVbV7f1
Short answer, the stress has to go up over time, so when 3x5 works, you might need to go up to 4x5 (or 4x4 first then 4x5 then 4x6 then 5x5)...but, you'll also have to complicate programming in other ways.@@gandalfsbeard
@@BarbellLogic Ok great info thanks a tonne. I'll be sure to check out the MED programming series!
For how many sets though?
I laughed when he said "taking the load."
Sue me
That is acceptable.
Any rep range is good as long as you work at it. There is no magic in any rep range!
Everything more than five is cardio.
lol
what's the formula for being tight and compact (not caring much about size).. ie , tyler durden (fight club) or micky (snatch) or bruce lee? how many reps /sets ?
Any type of weighttraining for a few months plus calorie deficit until about 12-14% bf will get you the same physique as these people.
Why are the people here not shredded unlike other youtubers??
I really wonder
This guy is like Rhett without link
Reference drop!
This is what Eddie Hall will look like in a smaller frame
So 1x5 is better for strength than 5x5
I've never times how long it takes to get my 1rm. I know its definitely not longer than 7 seconds, but what it I do it in 4 seconds, try to ad 5 lbs because I did it too fast, but fail?
Then you probably were only 1-2 pounds off your true 1rm
But what about the resting time in this case? How much between sets?
At least 3 minutes :) Usually between 5-8, depending on where you are in the program.
For a beginner , can you work out one muscle group per day ? Or should you work out , for example , chest and triceps one day , back and biceps , legs , shoulders and abs ?
What could possibly be a reason to train for muscle size? Im already a naturally muscular guy and i dont want to gain a lot of muscle. Should i still trian in Fives?
5s would still work. Nutrition will dictate your size.
If you REALLY don't want to get bigger, you could stay more in the 3, 2, 1 range.
@@BarbellLogic thank you for your answer!
@@marioamro Thank you.
light loads with reps out to 30 produced much the same hypertrophy as trad % and reps.
We train for strength.
He said it, 20 reps (and over) would be for hypertrophy only, since it does not really build strength yet still grows muscle volume. But if you want to build strength, you have to lower your reps
True but it is only EQUALLY as effective. There’s no added hypertrophic benefit from reps that high. All you’re really doing by that point is spending a lot more time doing something you could’ve done a lot faster had you just lifted something heavier
If i am doing 3 sets all reps should be 5 ?
Hmm I don't agree bro I'm 240lbs waist 36 5'11 with big muscles and I do a lot of high reps training in fact 20 reps is my goal per set. So bottom line each body is different do what works for you!
How strong are you though? Lot of bodybuilders are big with large muscles but aren’t as strong as some others
If you watch it at 2.0 speed, his speech rhythm reminds me of the "weird Arby's guy".
Do your 5s 😀
What about sets (sorry if i missed it in the video)? :)
5x5....or, five sets of...five reps! :)
So, the numer is not 10 because that would maketh the weithgt factor a Zero.
Hey Mark how the hell are you
All just a theory... 5 works, but so does anything between 3-20. There are no studies which show 5 to be a magical number. Purely opinion based.
@Frank Burjan So true! I'm glad someone else understands it... Only reason why I quote 3-20 is that it has more justification with research even though I am sure it could go even higher in rep count as you mentioned. Only problem with very high reps is that it is very hard to reach that high-effort point where a person could not pump out at least 1 more rep ... if you get what I mean.
@Frank Burjan Good job. I also use to believe that lower rep numbers are the only way. However, when I did some research I saw that higher reps are equally as good without all the stress on the tendons and bones... I would also advice you to lower the sets. I do only 1-2 sets of 10 reps per lift weekly and I trained like this for a year now and I recently reached my new PRs. Also, I've been lifting for quite some time so I am not a beginner. Twice per week 20 minutes per workout (4 compound lifts per workout)! if you are more interested in proof of why I think that doing more than 2 sets per workout is really unnecessary google Ralph Carpinelli, he really crushes all the common myths people constantly talk about. Check out his critical review of NSCA it is crazy fun to read!
@Frank Burjan Interesting. I am guessing that there might be some technical benefits of learning how to lift heavier weights which allows you to lift a little bit more if you get use to doing less reps. However, it is unclear if reason why tom and fred had such a difference is truly from training or different genetics (muscle composition). For example, if you and me had a same 10RM it is still possible that your 1RM could be significantly bigger than mine and I don't think it has much with the way we train
@3:57, are those squats or good mornings?
th-cam.com/video/cgIDmHfZ1aI/w-d-xo.html
Yes
They are squats done perfectly?
You must have not worked really hard on 20 rep squats and deadlifts?
?
Too many big words for me didn't understand anything
Well, shucks, we tried
@@BarbellLogic it's fine I just didn't understand that big words I'm the dullest tool in the shed
It's obvious the way you say why and "chwhy". ;)
5 reps, but how many sets?
3-5
5, first two are lighter warmups, last 3 are with 70-80% of 1RM
8 million
With such an impersonation of RIP, i imagine you dont have a very good relationship with him.
0:59 ALL DAY ERR DAY 🤣
0:17 🤣
This guy needs to stop talking about training and actually do it himself...
What about periodization? Shouldn't you do 12/10/8 regularly and 5/3/1 to mix it up?
Troll?
Lol nice satire.
Do another intro like that and it's a dislike.
noice
I herred dat Bruce Lee did fahves
Bruce Lee was hella strong.
I only use 1-5 reps when training for strength, anything else makes me feel weak
I do 1-5 on heavy days my total is over 800kg on my light days I'm aiming for 12 until I can increase the weight
Brent tight pants
Lady doing the squats is bending at her waist we might BAD
Poor delivery.
May be u smoke weed😂
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A discussion about training with the liquor bottles on the mantle (Classic)