why can't i just lift 3x5 until i hit 3x8 , then increase the weight and do 3x5 until i hit 3x8 and repeat.
wont that give strength as well as hyper trophy
pic is why i lift btw
why can't i just lift 3x5 until i hit 3x8 , then increase the weight and do 3x5 until i hit 3x8 and repeat.
dunno man, just try your stuff and have fun. I'm not your mom
5-8 reps is middle of the road
You're not even talking about hypertrophy unless you go up to at least 12 reps
moron dyel
you can do this, this is a form of progression
but it's more convenient to shrink the range, e.g 5-6 or 7-8
You can do that.
No. You can build a lot of muscle with 5 reps in a set. Other than some low sample size studies, there's no reason to believe otherwise.
The 5x5 and 6x6 routines have also been used successfully by body builders. For example, Vince Gironda and Reg Park.
Rep ranges are only good in blocks. You should be changing them fairly regularly according to your need for increasing or decreasing intensity as well as rest cycles. Doing 3x5 with more weight after 3x8-12 is probably what shocked you into growth again. When that stops, and it will, change to a different rep range. Best thing you can do for hypertrophy is change rep ranges and even exercises and their orders regularly.
>The 5x5 and 6x6 routines
Some people have lives & careers. Not everyone is a gymcel who spends all day there
That's not an excuse for being too lazy to do five minutes of programming. 5x5 routines and 6x6 routines take no longer than 3x8-12 if you're not resting forever between each set.
>5x5 routines and 6x6 routines take no longer than 3x8-12
It does anon. Each set takes longer because you do more
Can you lift lower weights with smaller rest times? Would that be effective?
5x5 is 1 more rep than 3x8 and 6x6 is the same number as 3x12. The extra two rests between sets won't ruin your schedule moron.
You build muscle faster with 3x8-12.
Scientifically backed, you build strength faster with 5x3-5, I would imagine 4x5-8 would bring the best benefits of both worlds, just enough strength gains and enough for muscles to tear up in a relatively safe environment.
Pick your poison.
>You build muscle faster with 3x8-12.
You don't.
>Scientifically backed
It's one shitty small sample size study at best. It's statistically insignificant. There are many dyels in the gym who have been doing 3x8-12 for the past five years. If it really built muscle faster, then they'd have muscle in the first place.
building muscle has almost nothing to do with training regime and everything to do with androgen levels and genetics
No training = no hypertrophy.
>androgen levels
Are important. You can fix these by fixing your diet, sleep, and spending more time in the sun. You can choose to reduce your microplastic intake and to get a reverse osmosis to reduce the consumption of exogenous hormones, chlorine, and fluoride.
>genetics
The genetic portion is the number of muscle fibers you have in each body part and how they attach to the skeleton. Muscle fibers generally can only grow a certain size naturally. All genetics dictates is the maximum potential size of your muscles. Regardless of how many are in each muscle you have, training is necessary to stimulate growth.
/moron
8-12 for hypertrophy
Obviously the upper end will give you results faster
>Obviously
I did "muh 8-12 for hypertrophy" for literal years with minuscule progress before I finally switched to 3x5 and started gaining strength and size like crazy. This 8-12 "obvious" folk wisdom cost me a lot of wasted time and effort.
That's literally a common progression scheme. Eric Hels has a routine that uses it. Called the intermediate bodybuilding routine iirc.
No.
Go from 3x3 to 3x6, then increase the weight to progress in strength.
Go from 3x8 to 3x12, then increase the weight to progress in hypertrophy.
I've been doing sets of 10-12 for almost twenty years and I've found it's best if you're wanting to grow muscle but also get stronger. Any less you're just lifting for strength. Any more and you're just lifting for looks.
>post body
No
Who said you can't? These minor differences in programming male essentially zero difference as long as you are training hard.
That's a chemical filled bimbo , up your taste homosexual . YWNBAC
>not 3x10
NGMI
That's double progression, which is fine. Main reason you do linear progression is because you can.
>double progression
Came here to post this. Double progression is old school, based, and redpilled.
Congratulations, OP, you have reinvented the wheel.
>anon discovers progressive overload
sauce
W why are women going out in bikinis???????
summer time
You can, it will just take a little longer to gain strength because you stay at the same weight for so long, so it isn't ideal.
This "8-12" for Hypertrophy is already a gymbro myth, which I don't know why pretend to know it all frickfaces hear repeat like echo chamber. You wanna go strength - 3 to 5 rep range, hypertrophy is the 6-8 range. 12 reps is likely to bring you to the diminishing returns zone, also taxing your CNS much more. Also, once you hit 1-1.5 times your body weight how you gon do 12 reps? People who say this talk from their ass and go the gym for sporadically for 3-4 months a year max, do low weights and do cardio on all machines with no intensity.
>8 reps
More like 12 to reach some kind of decent volume, OP. Hence why.
that's hardly a 6
When I stop progressing on 5x5 I move on to 3x10 and when I stop progressing I go back to 5x5, simple as
The reason I prefer something like 10-12 reps for hypertrophy is not so much the higher volume but rather that the way you move lighter weight can be different in many ways. Of course, that really just depends on yourself and how you execute the movement, but for example, lighter weight may allow you to go for a nicer stretch, or control the movement more, take a longer pause in the stretched position, be slower on the eccentric, explode more on the concentric. When you're just concerned with moving the weight from a to b that's fine too but you might miss out on certain stimuli that could help promote muscle growth.
just do 3x8 then 4x8 if you want volume on your big compound, isolation can be 4x12 - 3x5 is not enough volume and 5x5 is too taxing on the body to recover from one session to the other