3×10’s are usually done with 71-77% of your max weight for that exercise. Load and Restīecause you are performing 10 reps in each set, the load should be relatively light or moderate compared to lower rep schemes. Let us help you train successfully for powerlifting What Is 3X10? DefinitionĪ 3×10 scheme means you are to perform 3 sets of 10 reps for a given exercise, with short or moderate rest in between sets to recover.
That said, 5×5 never loses its ability to aid the intermediate and advanced lifter, so long as intensity, load, frequency, and volume are managed accurately. The 5×5 rep scheme is very commonly used by beginner lifters, as it’s a good balance of using a relatively heavy load and keeping the rep range up. Wondering how 5/3/1 stacks up against another popular powerlifting program, the Texas Method? Check out my comparison of the two programs in Texas Method vs Wendler 5/3/1: Differences, Pros, Cons. More broadly, powerlifting programs of all kinds will at least have periods of 5×5’s to build strength and muscle early in a training block. However, certain variations may call for that rep scheme for secondary movements after the main lifts. But it should be noted that 5/3/1 doesn’t follow a true 5×5 structure. 5-rep sets are also completed during certain weeks in Wendler’s 5/3/1 program. What Programs Use It?ĥ×5’s are commonly used in strength programs, as they have an impact both in developing muscle strength and size.ĥ×5 is the primary rep scheme of the “Starting Strength” program. Examples are the squat, bench press, deadlift, overhead press, and some rowing exercises like barbell rows.
Weight lifing 5x5 program full#
Best Applicationīecause this rep scheme calls for heavier loads, it is ideally used with compound lifts, or lifts that use several muscles to complete the full movement. This would be equal to what your effort would feel like if you had attempted 90% of your max weight for a single rep.īecause these sets use a heavier load, you should plan on 4-8 minutes of rest to fully recover before performing each subsequent set. In a 5×5 program, your first one or two reps should feel easier than usual, while your fourth and fifth reps should feel like it’s requiring about 90% of your max effort to complete them. 5×5’s are usually done with 81-87% of your max weight for that exercise. Load and Restīecause you are only performing 5 reps in each set, the load should be relatively heavy compared to higher rep schemes. What Is 5X5? DefinitionĪ 5×5 scheme means you are to perform 5 sets of 5 reps for a given exercise, with significant rest in between sets to recover. By the end, you’ll be able to determine which rep scheme you should follow to help you achieve your goals. In this article, I’ll go into more detail about the 5×5 and 3×10 rep schemes, loading protocol for each one, and which one is best for different types of lifters. When these are applied correctly, each rep scheme is effective. While some lifts are better suited for one option over the other, the end results will be a function of intensity, consistency, volume, and frequency. The 5×5 and the 3×10 rep schemes can both be used to build muscle strength and size. Two common set and rep schemes are 5×5 and 3×10. If you’re looking for the best way to grow muscle or get strong in the gym, you might find yourself wondering what the best set and rep scheme is.