Whats a good setxrep other than 5x5

dontsurfonmytur · 11-16-2006, 12:38 PM

well i did 5x5 for deadlifts and hang cleans, what else is a good setxrep like 6x4?
7x3 or something?>:

Witchblade · 11-16-2006, 12:40 PM

Completely dependend on your goals.

Basically: 1-5 for strength, 6-12 for hyperthrophy, 15+ for endurance.

Plateau_Max · 11-16-2006, 12:42 PM

Most people have told me they can push themselves furthur if they lower the reps and raise the sets. The most I would go with this however is 6x4.

dontsurfonmytur · 11-16-2006, 12:44 PM

Quote:

Originally Posted by Witchblade

Completely dependend on your goals.

Basically: 1-5 for strength, 6-12 for hyperthrophy, 15+ for endurance.

yeah i meant strenght, i only care fopr strength for deadlifts and hang cleans

also why only 6x4 is lowest?

**P-funk** · 11-16-2006, 12:44 PM

set x rep isn't magic.

it is what you do with the loading parameters that matter.

dontsurfonmytur · 11-16-2006, 12:48 PM

Quote:

Originally Posted by P-funk

set x rep isn't magic.

it is what you do with the loading parameters that matter.

what do you mean by that p-funk??

other than my lower day i 've been going with 3x12, 4x8, and 5x5

last 2 workouts for my lower body have bee 5x5 for eadlifts and hang cleans and some rtandom numbers for squats.

but I am having second thouths about 3x12 and 4x8 because i believe more than 12 reps are needded 2 increase endurance. is 3x15 and 4x8 too much of a difference to periodize weekly?? or is that fine. or can i have like 4 weeks such as
week 1 = 3x15
week 2 = 3x11
week 3 = 4x8
week 4 = 5x5

**P-funk** · 11-16-2006, 12:55 PM

3x12 should be fine for endurance, just lower your rest interval.

You aren't going to do cleans for that many reps though, right?

How are you going to go from week 3 of 4x8 to week 4 of 5x5 (more intensity and more volume?).

Like I said, the sets and reps are great. What are the intensities you are using for those weeks though? How are you going to progress?

ffemt · 11-16-2006, 01:00 PM

P- I know you have answered this more than once;But what ranger do you think for bulking?

**P-funk** · 11-16-2006, 01:07 PM

Quote:

Originally Posted by ffemt

P- I know you have answered this more than once;But what ranger do you think for bulking?

what ranger do I think for bulking?

What rep range, is that what you are asking?

Again, for hypertrophy, I think some work at higher intensities, 5-8 rep range (80-87.2%) for increased recuritment of motor units and then metabolic work at around the 10-12 rep range (70-75%) rep range.

ffemt · 11-16-2006, 01:10 PM

Quote:

Originally Posted by P-funk

what ranger do I think for bulking?

What rep range, is that what you are asking?

Again, for hypertrophy, I think some work at higher intensities, 5-8 rep range (80-87.2%) for increased recuritment of motor units and then metabolic work at around the 10-12 rep range (70-75%) rep range.

Thanks! I know spelling sucks.trying to hide at work

dontsurfonmytur · 11-16-2006, 01:12 PM

Quote:

Originally Posted by P-funk

3x12 should be fine for endurance, just lower your rest interval.

You aren't going to do cleans for that many reps though, right?

How are you going to go from week 3 of 4x8 to week 4 of 5x5 (more intensity and more volume?).

Like I said, the sets and reps are great. What are the intensities you are using for those weeks though? How are you going to progress?

No cleans are in my lower day and i dont follow that periodization for lower day.

wait isnt 8x4 = 32 total reps and 5x5 = 25 total reps?? or am i just not understanding what you're trying to tell me.

Also i try to have less rest intervals the higher my reps are. It is really hard to time them though.

i duno what you mean by "how are you going to progress?"

dontsurfonmytur · 11-16-2006, 01:15 PM

also how sould i periodize my deadlifts and hang cleans, cuz i've been doing 5x5 for my last 2 workouts.

ffemt · 11-16-2006, 01:28 PM

P-funk I went back and read your sticky on tranning 101.It's all there

**P-funk** · 11-16-2006, 01:43 PM

Quote:

Originally Posted by dontsurfonmytur

No cleans are in my lower day and i dont follow that periodization for lower day.

wait isnt 8x4 = 32 total reps and 5x5 = 25 total reps?? or am i just not understanding what you're trying to tell me.

Also i try to have less rest intervals the higher my reps are. It is really hard to time them though.

i duno what you mean by "how are you going to progress?"

oops....lol/ right 4x8 = 32. I was think it was 24.

How are you going to progress you lifts. For example. Lets say you want to work on your squat strength. How are you going to progress that over the next 4 weeks of training? By what you have up there, I am not fully understanding the progression, 15 reps, 11 reps, 8 reps, 5 reps. What are your goals? What do you hope to get out of that? One week at each rep range is hardly enough time to see an adaptation. if your goal was strength you might progress it like this, 5RM = 87.2%:

week 1= 75% (10RM)/5x5 (set the base)
week 2= 82.5% (7RM)/3x5 (increase intensity/back off volume)
week3= 77.5% (9RM)/3x3 (cut back week)
week4= intensity week= 85% (6RM)/3x5 (try and work up to a new 5RM)

11-16-2006, 12:38 PM	#1
dontsurfonmytur Registered User Join Date: Nov 2005 Posts: 1,013	Whats a good setxrep other than 5x5 well i did 5x5 for deadlifts and hang cleans, what else is a good setxrep like 6x4? 7x3 or something?>:

11-16-2006, 12:40 PM	#2
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,364 Photos: 2	Completely dependend on your goals. Basically: 1-5 for strength, 6-12 for hyperthrophy, 15+ for endurance.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

11-16-2006, 12:42 PM	#3
Plateau_Max I enjoy SkyDiving Elite Member Join Date: Sep 2006 Location: Wichita, KS Posts: 865	Most people have told me they can push themselves furthur if they lower the reps and raise the sets. The most I would go with this however is 6x4.
	"Years of hard work for only a single moment of perfection is a worthy trade." - Myself

11-16-2006, 12:44 PM	#5
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	set x rep isn't magic. it is what you do with the loading parameters that matter.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-16-2006, 12:55 PM	#7
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	3x12 should be fine for endurance, just lower your rest interval. You aren't going to do cleans for that many reps though, right? How are you going to go from week 3 of 4x8 to week 4 of 5x5 (more intensity and more volume?). Like I said, the sets and reps are great. What are the intensities you are using for those weeks though? How are you going to progress?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-16-2006, 01:00 PM	#8
ffemt Registered User Join Date: Sep 2006 Location: Friggen lost Posts: 177	P- I know you have answered this more than once;But what ranger do you think for bulking?
	"I may not be the biggest dog on the porch,But I'am for sure the meanest"

11-16-2006, 01:15 PM	#12
dontsurfonmytur Registered User Join Date: Nov 2005 Posts: 1,013	also how sould i periodize my deadlifts and hang cleans, cuz i've been doing 5x5 for my last 2 workouts.

11-16-2006, 01:28 PM	#13
ffemt Registered User Join Date: Sep 2006 Location: Friggen lost Posts: 177	P-funk I went back and read your sticky on tranning 101.It's all there
	"I may not be the biggest dog on the porch,But I'am for sure the meanest"

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