# of sets compared to # of reps for routines

[Liftergym33]

Sup guys, Question?

My old routine was a 10-8-6-4, if I went more on the reps it bonus, I used that for everything no matter what body part I was training. I seen/read many routines, Last night I tried 5x5's, ya know 5 sets, 5 reps for every set. and of course I was able to push more weight. I enjoyed it because It was different. I just want to make sure Im not short changing myself, for example last night i did

flat
incline
decline
cable flys
and three tri w/o's

all 5x5's compared to my 10-8-6-4

What are your thoughts? Im trying to stay to the more lean side and gain lbm, compared to straight up bulking, this is due to my job.

Any thoughts, or is what i did last night fine?

[ozarkaBRAND]

Generally, there should be an inverse relationship between the reps per set, and the number of sets you have..

For example:

on strength days, 5-10 sets of 1-5 is not unheard of

on days where the focus is hypertrophy, 2-5 sets of 6-20 is normal.

[Liftergym33]

Generally, there should be an inverse relationship between the reps per set, and the number of sets you have..

For example:

on strength days, 5-10 sets of 1-5 is not unheard of

on days where the focus is hypertrophy, 2-5 sets of 6-20 is normal.

ozarka thanks for the reply,

So then ,am I correct saying I can build up strength and muscle by doing these 5x5's or should I kick it up another rep its seems liek the 5x5's almost fall in both category's

[ozarkaBRAND]

ozarka thanks for the reply,

So then ,am I correct saying I can build up strength and muscle by doing these 5x5's or should I kick it up another rep its seems liek the 5x5's almost fall in both category's

Well, if your goal is to build both relative strength, and muscle, I'd say the 5x6 range would be better, using a tempo of 402.

[Liftergym33]

or maybe keeping the 5x5's on monday, then on fridays kick up the reps then? this way hitting both in the same week

[Liftergym33]

Well, if your goal is to build both relative strength, and muscle, I'd say the 5x6 range would be better, using a tempo of 402.

ok cool, I was thinking the same once I read you post, now I have to ask what is a 402 tempo?

[ozarkaBRAND]

or maybe keeping the 5x5's on monday, then on fridays kick up the reps then? this way hitting both in the same week

I like this idea much better.

I would do something like this:

10x3 for a lower body day, and an upper body day

then 5x8 on hypertrophy days.

This way, you're mixing it up and not doing the same thing every day.. It's basically a form of periodization that changes as the week goes on..

[ozarkaBRAND]

ok cool, I was thinking the same once I read you post, now I have to ask what is a 402 tempo?

First number (4) refers to the length of time for the eccentric portion of the lift
Second number (0) is how long you keep the weight static (at the bottom of a bench press, for example)
Third number (2) is how long you take for the concentric phase of the lift

[Liftergym33]

I like this idea much better.

I would do something like this:

10x3 for a lower body day, and an upper body day

then 5x8 on hypertrophy days.

This way, you're mixing it up and not doing the same thing every day.. It's basically a form of periodization that changes as the week goes on..

alright then, Im goign to start playing with it I do appreciate your suggestions!, I have to start playing with the weights/lbs, finding what days i want to change ect. ect

[Liftergym33]

First number (4) refers to the length of time for the eccentric portion of the lift
Second number (0) is how long you keep the weight static (at the bottom of a bench press, for example)
Third number (2) is how long you take for the concentric phase of the lift

got it!

[ozarkaBRAND]

Glad I could help!

I got a lot of this info from a book by Charles Poliquin.. I can hook you up with the PDF if you'd like.

[Liftergym33]

Glad I could help!

I got a lot of this info from a book by Charles Poliquin.. I can hook you up with the PDF if you'd like.

sure! I'll pm you my email addy Thanks!

[ozarkaBRAND]

OK so I'm working on uploading that PDF for you guys.. it's a big file so it's taking a loong time. Email route wouldn't work, I assume this is due to the size of the file.

[ozarkaBRAND]

Ah yes, here we are

edit: not really, how the hell do I get this thing to work!?

[SoCo4Fun]

Try this:

http://www.rapidshare.com/

[ozarkaBRAND]

Here we go dammit.. download and enjoy!

http://www.megaupload.com/?d=CPM0136W

[SoCo4Fun]

Thanks man...Once I get my web server back up I'll post it up there for other people...

[ozarkaBRAND]

Thanks man...Once I get my web server back up I'll post it up there for other people...

Suweeet. It's a good read, for sure.

[Resolve]

I like this idea much better.

I would do something like this:

10x3 for a lower body day, and an upper body day

then 5x8 on hypertrophy days.

This way, you're mixing it up and not doing the same thing every day.. It's basically a form of periodization that changes as the week goes on..

That almost exactly describes my workout. I'll even mix it up even more, doing 8-10x3, 4-5x6, 5-6x10, and a 5x12 each one workout per week, but I use full body workouts and so the mix-up prevents overtraining and adaption.

Even with a split, though, it's a great way to keep thing fresh and gain strength and size simultaneously.

[Liftergym33]

Here we go dammit.. download and enjoy!

http://www.megaupload.com/?d=CPM0136W

Sweet, thanks for putting this up!