3x5 or 3x8. Feb 6, 2009 · I'm talking about Madcow's 5x5. Sep 16, 2008 · Get strong first, because you need to lift heavy weights to get big. Depends on what your goals are. 05-14-2018,03:58 PM #7 Nicholas Rega Member Join Date Apr 2018 Posts 111 Jan 8, 2014 · Hello Mates! I was always wondering which rep/series choice is better - 3x8 or 5x5. Find out how strong you are compared to other lifters at your bodyweight. If you want slower progression with more emphasis on hypertrophy, do the 3x8. 8x3 on the other hand allows for great flexibility with intensity for the same volume being great for strength focused phases allowing for more specialization. fitocracy profile for current stuff Thanks! You'll plateau at a lower weight doing 3x8 vs. Once you plateau, you'll need to mix it up w/ lower rep/higher weight days (like 3x5) to continue getting stronger. 5x5 works a charm, but varying from low (3x3) to higher (5x5, 4x6, 3x8) will probably work even better in my experience. Generaly before starting with gymnastics and all the way to this day I have used 5x5. Why does it recommend 3x8 for curls and tris? I care much more about reaching my goal of curling 135 strictly :) (of course with equal tricep strength so to not create an imbalance). This simple, time-tested program helps you build muscle & fitness with just a few focused exercises. Maybe I should go with more reps in my assistance exercises and keep the reps kind of low in the squats? Like for lunges/one-leg RDLs etc go for 8-12, and for squats go with 3x8 and 3x5? Raptor, it sounds to me here like you have conflicting goals. For example, is the training effect from doing 5x5 with 75% the same as doing 3x8 with 75%? I expect 3x8 would result in greater hypertrophy, but what about strength? Which one is easier to recover from? Is there a difference between 3x8 and 5x5? I've seen different numbers mentioned, but is there any difference between 3 sets of 8 reps and 5 sets of 5 reps in a workout (aside from the obvious difference of 1 rep)? Archived post. May 5, 2018 · So if I start someone out at 3x8 as the weight gets heavier we usually have to switch to 3x5 and can generally keep it at 3x5 for quite a while. What do you think about it? Jan 22, 2018 · I’m wondering how much rep scheme matters if intensity and total number of reps are kept the same. Any advice would be helpful. 3x8-12 necessitates a lighter weight which is cool if you're intimidated by trying to lift heavier. So would 3x5 or 3x3 have any benefit over 3x8 for strength or is the volume. I just don't know if I should be lifting more at 3x8 or 5x5 or what. Order Your 3x8 Banner From 1DayBanner. 5x5. The stronger you get, the more weight you lift (obviously). really? Variety is the spice of life, don't they say? yeah basically saying that alternating with 5x5 and 3x8-12 allows you to push more on your hypertrphy sets and therefore increase the load on the muscle on the 3x8 sets. Sure, I was getting stronger, but I was leaving lots of gains on the table. I've been lifting free weights since the end of October and have gained a bit of strength already doing 3x10. Different muscle groups respond differently to various rep schemes - some muscles like more reps than others. While 3x8 is more often associated with muscle building (hypertrophy), it can also improve muscular endurance and strength when combined with progressive overload (gradually increasing weight over time). I would rather do 5x5 if you want more volume since dropping the weight for more reps is less effective in my opinion. Many lifters use this rep scheme before transitioning to lower rep ranges like 3x5 for strength work [2]. 5x5 is 25 reps, comparable to the 3x8 schema, but lets you a higher intensity. Aug 12, 2014 · 3x8 is 24 reps, 3x5 is 15 reps. I want more posterior chain muscle specifically. Lately I have just been going straight to 3x5 and just holding people there. If you want to get strong, as fast as possible, stick to the program. . Dec 21, 2025 · Maximize strength with the 3x5 workout. In my experience, whenever I progressed after hitting 3x8, the earlier progression wasn't really ingrained the way I thought it would be. Hey guys, I don't want to get useless bulk, although I'd like to add some mass, so I'd like to know how does this work: will the set/reps scheme 3x5-8 provide just strenght with zero mass forever, or will come the point where the body has to increase the cross section of the muscles to continue raising strenght? Will the 3x8-12 scheme provide "useless and pumped" mass or will the trainee Sep 18, 2012 · 5x5 vs 3x8-12 debate. It adds some flexibility on the progression front, which is a positive and negative. While 3x8 is great for adding volume into on-going routines, it wouldn't be that great as a standalone range. Design Online, Upload Your Design or We'll Design Your 3 feet x 8 feet Vinyl Banners for You! I'm currently lifting 3x10 for all of my weights, and I've noticed that a lot of people do 3x8 or 5x5. Sep 16, 2008 · 5x5 works a charm, but varying from low (3x3) to higher (5x5, 4x6, 3x8) will probably work even better in my experience. You want to get bigger, but you also want to get Tables of Bench Press strength standards for men and women. New comments cannot be posted and votes cannot be cast. com. 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