The amount of reps - how much it matters

So I have reached a question again, lol. I'm currently doing a 3 x 5 workout, and I finish the workout feeling like I have more energy left. Lol, before I started doing this workout, I would usually do 3 x 8. I also have heard things such as "5 reps is strength training, 8 reps is muscle mass, and 12+ is endurance training". My current routine is:

Monday (3 x 5):
-Squats
-Bench Press
-Bent Over Row
-Deadlifts (I hear people saying I should lower the workout to 1x5 because it falls on a squat day).

Lol, I have another question. I usually do 3 x 5 Squats and Dead Lifts on the same day. I believe I heard MVP saying that the volume should be lowered to 1 x 5 because it'll make the squats plataeu I believe? I do Squats 3 times a week, and workout 3 times a weak, lol. Would lowering the volume to 1 x 5 leave me with less of a workout, which means improving slower? I would rather not do a split workout, I like doing full body 3 days a week. Also, what is your thoughts on the amount of reps. How much reps do you personally do?

well it depends on the individual.
1-5 ish reps for strength
5-12ish for hypertrophy
10+ for endurance.
wat does sumthing for one person could do sumthing different for sum1 else.
I do almost the exact same routine. yeah i'd say 3 sets of deadlifts per week. whether u want to do one set per workout,or u wanna deadlift once a week n do all three sets then. I used to deadlift that much too, but it really just takes its toll suddenly.

After a few months: 

Weight: 177lbs

6 reps 
Deadlift: 300lbs
Squat: 240lbs
Bench: on hold. Rotator cuff injury 

Phunin


So I have reached a question again, lol. I'm currently doing a 3 x 5 workout, and I finish the workout feeling like I have more energy left. Lol, before I started doing this workout, I would usually do 3 x 8. I also have heard things such as "5 reps is strength training, 8 reps is muscle mass, and 12+ is endurance training". My current routine is:

Monday (3 x 5):
-Squats
-Bench Press
-Bent Over Row
-Deadlifts (I hear people saying I should lower the workout to 1x5 because it falls on a squat day).

Lol, I have another question. I usually do 3 x 5 Squats and Dead Lifts on the same day. I believe I heard MVP saying that the volume should be lowered to 1 x 5 because it'll make the squats plataeu I believe? I do Squats 3 times a week, and workout 3 times a weak, lol. Would lowering the volume to 1 x 5 leave me with less of a workout, which means improving slower? I would rather not do a split workout, I like doing full body 3 days a week. Also, what is your thoughts on the amount of reps. How much reps do you personally do?

Most programs that have a squat and deadlift on the same day compromises the volume of the deadlift in order to make linear increments in the exercise- Squats and deadlifts work similar muscle groups and therefore doing one before the other can exhaust the ATP levels stored in the muscle cells and result in lower energy for the next movement, those movement requires optimal energy to perform and progress in.

If you feel like you have more energy left after 3 X 5, continue increasing the weight, the point of lower reps to abide by a progressive resistance approach where you would make linear increments on weight until you no longer have the ability to do so.

5 reps for strength and 10 reps for hypertrophy is B.S. Where does sets fall into this little theory? Hypertrophy is depended upon food and progress, whether that progress be in weight, sets, reps, etc. If 10 reps meant hypertrophy then there would be no reason to add weight to the bar, size (hypertrophy) is depended upon calories and the increase of size is depended upon progress, in this type approach we would rely on progress in weight. I've used 5 reps since the beginning and went from 130lbs to 200lbs. Everyone will respond differently from the rep range, I disagree with anything saying 10 reps is magical for hypertrophy, especially since there is no mention of sets, diet, etc.

"Strength" increments is done by adding weight to the bar, whenever you add weight you get stronger, you can add weight with 10 reps just like 5 reps, so that would make 5 reps a "strength" rep range too.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Alright, I'll lower the volume to 1 for DeadLifts then, thanks for explaining that. Lol, so I can chose like any amount of reps between 5 and 10 to make me satisfied, as long as I improve in weight and sets? So I could hypothetically go with 7 then?

You can do the program with whatever reps you want, it's more of a preference. Changing something when you plateau is beneficial, something like this.

3 X 10 with 135
3 X 10 with 140
3 X 10 with 140 --- let's say you plateau, then you would do this

3 X 8 with 140
3 X 8 with 145
3 X 8 with 150
3 X 8 with 150
3 X 8 with 155 --- let's say you plateau, then you would do this

3 X 5 with 155
3 X 5 with 160
3 X 5 with 165
3 X 5 with 165
3 X 5 with 170 --- let's say you plateau, then you would do this

3 X 3 with 175
3 X 3 with 180
3 X 3 with 180
3 X 3 with 185 --- let's say you plateau, then you would go back to 3 X 10

3 X 10 with 135
3 X 10 with 140
3 X 10 with 145
3 X 10 with 150 --- you would have busted your old PR's.

Don't change the rep range because of one week, it could have been due to be tired, a bad workout, lack of pre-workout carbs, just a bad day, you were in a hurry, etc. usually if you're stuck for three weeks sacrafice the volume to increase the intensity.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Deadlifts are usually 1x5, they mean ramping sets. Not just one set of 5. So your doing 5 sets, but pyramiding up in weight, its a little less volume for more intensity on your last set which is your target weight.

They are ramping sets in most programs regardless of which day you have them on. So you shouldnt have a problem with that.

What exactly is the program your doing? im wondering why your doing rows and deadlifts on the same day... And how is it layed out? volume day, recovery, intensity? Because that looks like your trying to combine volume and intensity?

Volume should be 5x5 IMO, drop it to 3x5 only if your having trouble recovering. But im not sure what your running atm either.

Phunin


So I have reached a question again, lol. I'm currently doing a 3 x 5 workout, and I finish the workout feeling like I have more energy left. Lol, before I started doing this workout, I would usually do 3 x 8. I also have heard things such as "5 reps is strength training, 8 reps is muscle mass, and 12+ is endurance training". My current routine is:

Monday (3 x 5):
-Squats
-Bench Press
-Bent Over Row
-Deadlifts (I hear people saying I should lower the workout to 1x5 because it falls on a squat day).

Lol, I have another question. I usually do 3 x 5 Squats and Dead Lifts on the same day. I believe I heard MVP saying that the volume should be lowered to 1 x 5 because it'll make the squats plataeu I believe? I do Squats 3 times a week, and workout 3 times a weak, lol. Would lowering the volume to 1 x 5 leave me with less of a workout, which means improving slower? I would rather not do a split workout, I like doing full body 3 days a week. Also, what is your thoughts on the amount of reps. How much reps do you personally do?

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Nm0ney34


Deadlifts are usually 1x5, they mean ramping sets. Not just one set of 5. So your doing 5 sets, but pyramiding up in weight, its a little less volume for more intensity on your last set which is your target weight.

They are ramping sets in most programs regardless of which day you have them on. So you shouldnt have a problem with that.

What exactly is the program your doing? im wondering why your doing rows and deadlifts on the same day... And how is it layed out? volume day, recovery, intensity? Because that looks like your trying to combine volume and intensity?

Volume should be 5x5 IMO, drop it to 3x5 only if your having trouble recovering. But im not sure what your running atm either.

There is nothing wrong with 3 X 5, it's all I've ever used. If you look at Rippetoes beginner program it's the exact same thing, 3 X 5 and if you look at his deadlift it's the exact same thing --- 1 X 5, he mentions nothing about ramping sets. You could do ramping sets if you wanted, but you would still progress better with just one set of deadlifts than five sets, I gave him that routine. There's nothing wrong with rowing and deadlifting on the same day, push/pull/legs does it and any general split that includes a day for specific back workout. I've rowed and deadlifted on the same day for years with excellent results.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Lol, MVP recommended this workout plan, in a thread I made asking for a full body workout:

Workout A
**Squat: 3 X 5
**Bench Press: 3 X 5
**Barbell Row: 3 X 5
**Deadlift: 1 X 5

Workout B
**Squat: 3 X 5
**Press: 3 X 5
**Pull-up: 3 X 5
**Power clean: 1 X 5

Phunin


Lol, MVP recommended this workout plan, in a thread I made asking for a full body workout:

Workout A
**Squat: 3 X 5
**Bench Press: 3 X 5
**Barbell Row: 3 X 5
**Deadlift: 1 X 5

Workout B
**Squat: 3 X 5
**Press: 3 X 5
**Pull-up: 3 X 5
**Power clean: 1 X 5

Yes and that routine is fine, don't change it, give it time to work. It has the basic horizontal push and pull, vertical push and pull, squat, deadlift and power clean. All the necessary movements are there, eat to gain mass and come back and update us on your results

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

I am aware of SS program, lol...

If hes a beginner its perfectly fine, and usually better to start like that. I assumed he was talking about intermediate strength routines, in which case I highly disagree with the 3x5 opposed to the 5x5.

In fact its basically the same program as SS, you just made a few adjustments. I dont think the program needs to be altered for beginner trainee's unless specifically asked for due to injurys/etc... but things like pull ups/rows in this program should be used as assistance exercises not as a main point.

Not bashing the program you made though, so please dont think that.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Nm0ney34


I am aware of SS program, lol...

If hes a beginner its perfectly fine, and usually better to start like that. I assumed he was talking about intermediate strength routines, in which case I highly disagree with the 3x5 opposed to the 5x5.

In fact its basically the same program as SS, you just made a few adjustments. I dont think the program needs to be altered for beginner trainee's unless specifically asked for due to injurys/etc... but things like pull ups/rows in this program should be used as assistance exercises not as a main point.

Not bashing the program you made though, so please dont think that.

Yep. Pretty much SS with a row and pullup. I tampered with the reps of a power clean too, I know it says 5 X 3 which is the same volume as 3 X 5, but I figured 1 X 5 to go along with the deadlift would work good too.

I believe Rippetoe included chin-ups (just a reverse grip pullup) as an optional movement on the end of day 2, so the only real movement included was a row, and I've read a lot of people excluding power cleans and adding rows, but I would recommend using both over choosing one personally.

I believe SS is a good program,  but I believe every routine needs a horizontal and vertical pull.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant