Thread: Whats a good setxrep other than 5x5

Completely dependend on your goals.

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

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.

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?

set x rep isn't magic.

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

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

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?

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

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.

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

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?"

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

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