Why doesnt anyone here talk about very low rep schemes for beginners to gain strength fast.

Why doesn’t anyone here talk about very low rep schemes for beginners to gain strength fast. Even 5 reps per set seemed too high for me so I started exclusively doing heavy doubles or singles. I’m gaining 10 lbs on my squat per week and at least 5 lbs on bench. I’m on my way now to benching 2 plates and squatting 3 within the next couple months. No SS, no GOMAD retardation. Just low reps and getting at least 100g of protein a day.

  1. 1 week ago
    Anonymous

    Doubles, triples, and singles work fine with enough volume, but they probably shouldn't be your primary means of progression. They're great for peaking.

    • 1 week ago
      Anonymous

      Well, they are my primary means of progression, bro. At least for squat, bench, and OHP. For pull ups I do bodyweight at a medium rep range.

      • 1 week ago
        Anonymous

        If you aren't doing any volume work you'll end up injured and then you're really fucked. 10% a week should be 1-3 reps. Rest volume.

        • 1 week ago
          Anonymous

          this. I was jumping 10+ lbs a workout on deads and tweaked my back around lmao 3 plaet two different times before I just started focusing on stretching and yoga. shit sucks brah

          • 1 week ago
            Anonymous

            by twice I mean I rested, recovered, deloaded and worked up back to lmao 3 plaet before returning to spraincity once again

            • 1 week ago
              Anonymous

              >rested, recovered, deloaded and worked up back before returning to spraincity once again
              That just happened to me too. Such a complete load of shit

        • 1 week ago
          Anonymous

          >you'll end up injured
          No, I don’t think I will.

          • 1 week ago
            Anonymous

            >No, I don’t think I will.
            Incorrect attitude. Protect yourself and know the dangers of different lifts.

        • 1 week ago
          Anonymous

          >No, I don’t think I will.
          Incorrect attitude. Protect yourself and know the dangers of different lifts.

          Low rep training doesn't increase risk of injury. Just don't go to (technical) failure.

  2. 1 week ago
    Anonymous

    3-6 for compounds with occasional singles and volume sets. Accessories 8-12. This is meta for breaking through the early intermediate plateau

    • 1 week ago
      Anonymous

      My plan is to keep doing doubles and singles until I get to 1/2/3. Once I can do that I will probably switch to a 3-5 rep scheme.

  3. 1 week ago
    Anonymous

    because if you are really a beginner starting it's better you learn the movement doing higher reps and acclimated your central nervous system to deal with heavy weights you're not a beginner if benching 2 plates

  4. 1 week ago
    Anonymous

    strength is a meme

    • 1 week ago
      Anonymous

      everything is a meme here. I will train for strength above aesthetics, and I will still look better than if I were untrained.

      • 1 week ago
        Anonymous

        I train for health. You will eventually get injured and be on the sidelines while I continue to lift
        Strength is a meme, it comes from ego

        • 1 week ago
          Anonymous

          Training for health is a meme. You will hold yourself back and never push yourself to failure. You will stall while I continue to make gains and become stronger than you.

          • 7 days ago
            Anonymous

            I hope you rupture a clavicle, or a meniscus, you fucking grown toddler. I mog you in every area of life that matters.

  5. 1 week ago
    Anonymous

    I did the opposite. Was doing 10-12 reps as a beginner but then switched to 5 reps when I had experience and was lifting much heavier weights (the switch helped me with my plateau). But higher reps & low weight combo helps with proper form and strengthening ""minor muscles"" that are rarely used outside certain lifts. Which is why I recommend those routines to beginners despite SS and the like being so popular.

    But I guess it also depends where exactly your 'beginner' status is at. Like when I first started over a decade ago I could barely bench 115lbs off the bench (no cap fr fr). I believe my squat was under lmao1pl8 too. So if you're starting with higher strength or a lifetime in sports, etc, I guess it could be OK to do what you're doing (assuming form is perfect).

    • 1 week ago
      Anonymous

      I wouldnt call my form perfect but it’s good enough to not get injured.

  6. 1 week ago
    Anonymous
    • 1 week ago
      Anonymous

      She’s not a Tom boy. She’s just a hot, built-for-the-BWC, Japanese slut.

      • 1 week ago
        Anonymous

        more like a japanese tomboy built-for-the-BWC

        • 7 days ago
          Anonymous

          She looks like a final fantasy character lmao. Do asians really?

  7. 1 week ago
    Anonymous

    In all seriousness, the main reason is volume. You essentially need a minimum amount of volume, even for decent strength gains. The science has known this for a while, but you can check for yourself. This is why working out full body 3 times a week is more effective than once a week (unless you're super advanced and your work load is just upser high, and then you can get away with just twice a week) and why doing 3 sets of 5 is more effective than 1 set of 5. Although there is some separation with hypertrophy and strength, they go hand-in-hand. You're not likely to train hypertrophy without gaining strength, and you're not likely to train strength without gaining some hypertrophy. This is more pronounced at beginner and intermediate levels where many gains are still to be had. The distinction is a bit more prevalent in advanced lifters when they already have a good strength and hypertrophy base.

    • 1 week ago
      Anonymous

      >science
      Sounds fake and gay. I’ll continue doing what I am doing until I hit 1/2/3 in a couple months. Then I will probably switch to a higher rep scheme. I have seen muscular and strength gains doing this.

      • 1 week ago
        Anonymous

        You very well probably did. I'm just saying you're likely leaving some of those extra strength gains at the table by not doing additional volume.

  8. 1 week ago
    Anonymous

    in addition the reasons already mentioned you can't physically push as close to failure as more experienced lifters. You haven't built the motor neuron connection as much and while lifting more intensely is a good way to do that you haven't built the mass you're hoping to command into doing that. Most intermediate to advanced lifters follow some sort of periodization that flows between higher volume work to build muscle and higher intensity work to increase recruitment of said muscle and then back. In the beginning though you're not working against such diminishing returns in either category and shouldn't lean into such high specificity of training until your progress on a linear program has flattened out.

    • 1 week ago
      Anonymous

      Wow you discovered the secret of training. If only Olympic athletes trained super low volume like you. You should become a coach. 10lbs per week is completely sustainable. Congrats. Youll be squatting 5 plate in no time.

      You're brand new to lifting and think you know best. Hybris will get you.

      As stated in my original post, I am a beginner. And as stated in a couple posts above, I will switch to higher rep training once I hit 1/2/3 in a couple months.

      • 7 days ago
        Anonymous

        What happens if you stall and don't hit 1/2/3 in two months?

        • 7 days ago
          Anonymous

          He will just do something else. What a dumb question.

  9. 1 week ago
    Anonymous

    Wow you discovered the secret of training. If only Olympic athletes trained super low volume like you. You should become a coach. 10lbs per week is completely sustainable. Congrats. Youll be squatting 5 plate in no time.

  10. 1 week ago
    Anonymous

    you can gain shitloads of strength by lifting anything when you first start. I think the advice is good because higher reps are cardio and it also teaches you not to quit a 10.

    • 1 week ago
      Anonymous

      Yeah man I’m gaining a bunch of strength very fast. I’ll just keep going until my linear progression stalls.

  11. 1 week ago
    Anonymous

    You're brand new to lifting and think you know best. Hybris will get you.

  12. 1 week ago
    Anonymous

    Low volume with high weights is not recommended, hard to control weights, hard to learn the proper form thus you have to cheat the weight, at least minimum of two weeks to learn through endurance training, make it a simple circuit based protocol you can get those hundred reps in each.

    In fact before you went to the gym you should be able to do 10 pull ups 20 dips, 30 push ups and 30 squats just for structural benefit.

    • 1 week ago
      Anonymous

      I had some base strength built from doing push ups and pull ups. My starting squat was over 200lbs.

      • 1 week ago
        Anonymous

        Nice, you learned to use your legs to cheat with the push ups, that's pretty rare.

        • 1 week ago
          Anonymous

          >seething because my starting squat was decent
          Yes it was 1RM but for a starting weight it’s not bad.

  13. 1 week ago
    Anonymous

    I got to 405 on DL lifting once a week and doing 7 reps total. everyone in this thread has been brvtally mogged

    • 1 week ago
      Anonymous

      OP here. I could probably deadlift close to 4 plates right now, and Ive only been doing fitness shit for 7-8 months.

    • 1 week ago
      Anonymous

      OP here. I could probably deadlift close to 4 plates right now, and Ive only been doing fitness shit for 7-8 months.

      >memelifting
      Doesn't actually do anything

  14. 7 days ago
    Anonymous

    Biggest risk you will face is pulling a tendon or ligament as they take a lot longer to strengthen than muscles. As a beginner, you can strengthen your muscles very fast but the tendons/ligaments will fall behind and the probability of injury is much higher doing high intensity low volume as compared to an intermediate or advanced lifter whose strength progression is slower and thus allows the tendons/ligaments to build in tandem with increasing loads

  15. 7 days ago
    Anonymous

    Doing singles as a beginner is a shortcut to snap city.

  16. 7 days ago
    Anonymous

    Noobies don't know their limits/properly activate every muscle so 5 reps is good to avpid compromising form on a single or double

  17. 7 days ago
    Anonymous

    I'm not OP, but I am probably similarly retarded.
    I've been doing GZCLP for almost 40 days in a row now (no rest days).
    It's:
    >Day A:
    >5x3+ Squat 3x10 Bench 3x15+ Cable Pulldown
    >Day B:
    >5x3+ Deadlift 3x10 OHP 3x15+ dumbbell row
    >Day C:
    >5x3+ Bench 3x10 Squat 3x15+ Cable Pulldown
    >Day D:
    >5x3+ OHP 3x10 Deadlift 3x15+ dumbbell row
    I like this program because it mixes heavy lifts (the 5x3+'s) with higher volume lifts (the 3x10's). And I can also throw in accessories after the 3x15, so I'll also add these:
    >Extra Accessories A:
    >cable tricep overhead pulldown 3x15, cable bicep curl 3x15, cable face pull 3x30
    >Extra Accessories B:
    >kettlebell halos 3x26, clubbell shield casts 3x25
    And I'll often throw in an extra exercise that's basically the same movement I'm doing the 3x10 for, or less often the 5x3, but on a different machine.
    So for example on Day D, which was my workout today, after doing barbell OHP, I later went and did cable OHP.
    The other Saturday was Day A, and I did extra bench with the plate loaded machine after doing barbell bench.
    Do y'all anons think that by throwing in extra accessories after every workout, and by adding an extra 5x3 or 3x10 exercise on a different machine / with different weights for every workout, I'm getting enough volume?
    My workouts range from 50 minutes to 90 minutes, usually they come in at around an hour.
    I also warm up with 15-30 minutes of rowing, and finish my workouts with 90 minutes of treadmill brisk walking (recently started including 30 mins of running so 60 min walking 30 running)
    ???

  18. 7 days ago
    Anonymous

    >Even 5 reps per set seemed too high
    Only if you're doing 5x5 sets across with the same weight, which I think is too much and leads to stalling as the weights go up. I solved this by doing ramping sets of 5x5 by working up to one work set with the top weight of the day.

    • 7 days ago
      Anonymous

      >I solved this by doing ramping sets of 5x5 by working up to one work set with the top weight of the day.
      Isn't this the whole point of 5x5? Are people actually doing the whole thing with one weight?

      • 7 days ago
        Anonymous

        I did SL which has you doing 5x5 sets across with the same weight, if you fail to get all 5x5 then you have to either deload or try again. Problem with this 5x5 sets across tend to take too long.

  19. 7 days ago
    Anonymous

    beginners have shit technique so more reps helps them learn the movements

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