We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!
Lower reps
S4ny4
Posts: 4 Member
This is just a newbie question:
I want strenght and speed, with minimal muscle gain. Should I do lower reps, 5x3 (or something like that) instead of 5x5?
I want strenght and speed, with minimal muscle gain. Should I do lower reps, 5x3 (or something like that) instead of 5x5?
0
Replies
-
afaik 5 reps will mostly give you strength. 8-12 is the 'hypertrophy' range i'm used to hearing about if you want to add actual mass/muscle volume. for what it's worth, two years of lifting seems to bear that out in my case. i have more muscle than i used to have, but it would be pretty hard for me to have less. i'm stronger for sure, but i'm still wearing pretty much the same clothes that i was wearing the week i walked into a gym.
speed - again afaik - is mostly a product of how fast you do the reps that you do. i squat/dl/etc fairly methodically, but my trainer sees rows as an 'explosiveness' lift, so i pull those as fast as i can without losing my form.
ime, the higher the weight the slower i get with the reps. so if speed is the thing you prefer you might need to give up some weight. whether you also miss out on strength doing that, i don't know. some of the more experienced lifters here might have the answer to that.0
This discussion has been closed.