3x5...5x5? What the what?

CranstonJ2016

Can someone explain the difference between the two? I tried looking online but I'm not really getting a definition or the two to properly compare what I should be doing.

I'm new to this. I'm using FitnessPoint Pro to log everything. So right now I do 5 sets of 12. If I can do all 5 sets then I try to up that weight the next time I use that routine..

If I don't complete it, have to go down in weight or struggle then I stay at the initial weight until I can complete 5 sets of 12 properly.

Is this correct? Is this 5x5? 3x5? I heard some guys at the gym talking that they like their sets to be 12's 10's and 8's....whats that?

SonyaCele

5x5 would be 5 sets of 5 reps.

3x5 would be 3 sets of 5 reps

you are doing 5x12

TR0berts

5x5 = 5 sets of 5 reps
3x5 = you guessed it, 3 sets of 5 reps.

So no, what you're doing isn't 5x5 or 3x5.

What is/are your goal(s)? And how/why are you doing 5x12? Is that an actual program? I'm unfamiliar with FitnessPoint Pro.

CranstonJ2016

So is this not proper then? Am I doing more work than I need to?

Why couldnt the internet be this clear? Now I feel stupid lol

CranstonJ2016

TR0berts wrote: »

5x5 = 5 sets of 5 reps
3x5 = you guessed it, 3 sets of 5 reps.

So no, what you're doing isn't 5x5 or 3x5.

What is/are your goal(s)? And how/why are you doing 5x12? Is that an actual program? I'm unfamiliar with FitnessPoint Pro.

My goal is to continue to lose weight, i lost 15lbs with solely cardio and a hiit program, but now I want to gain strength and to tone..

I chose 12 because it seemed like an achievable number.

So I should be lifting slightly heavier than I am now at less reps?

SonyaCele

CranstonJ2016 wrote: »

So is this not proper then? Am I doing more work than I need to?

Why couldnt the internet be this clear? Now I feel stupid lol

what are you goals? Dont feel stupid. you pick your programing based on your goals. 5x12 is more endurance than it is strength. Sure its good for you , but if you are trying to get strong, you could drop down into a lower rep range .

deluxmary2000

As others said, you're just doing a higher rep scheme (12x5).
How many exercises are you doing, and where did you find your program? While 12 reps is reasonable for a hypertrophy program (if your goal is to build muscle), 5 sets seems excessive and like it would take a really long time.

CranstonJ2016

SonyaCele wrote: »

CranstonJ2016 wrote: »

So is this not proper then? Am I doing more work than I need to?

Why couldnt the internet be this clear? Now I feel stupid lol

what are you goals? Dont feel stupid. you pick your programing based on your goals. 5x12 is more endurance than it is strength. Sure its good for you , but if you are trying to get strong, you could drop down into a lower rep range .

Oh ok...so...if I want to see more muscle definition I'd see it better doing a lower rep but slightly heavier weights?

SonyaCele

CranstonJ2016 wrote: »

TR0berts wrote: »

5x5 = 5 sets of 5 reps
3x5 = you guessed it, 3 sets of 5 reps.

So no, what you're doing isn't 5x5 or 3x5.

What is/are your goal(s)? And how/why are you doing 5x12? Is that an actual program? I'm unfamiliar with FitnessPoint Pro.

My goal is to continue to lose weight, i lost 15lbs with solely cardio and a hiit program, but now I want to gain strength and to tone..

I chose 12 because it seemed like an achievable number.

So I should be lifting slightly heavier than I am now at less reps?

i want to say yeah, only because higher weight lower rep is really cool and i love it. Keep dieting to lose weight, and find a fitness program you enjoy and fits your goals. There are lots that are already designed, so you dont have to guess .

kd_mazur

you might want to check out the book "the new rules of weight lifting for women" I found it quite helpful.

CranstonJ2016

deluxmary2000 wrote: »

As others said, you're just doing a higher rep scheme (12x5).
How many exercises are you doing, and where did you find your program? While 12 reps is reasonable for a hypertrophy program (if your goal is to build muscle), 5 sets seems excessive and like it would take a really long time.

I do about 5 workouts per routine, at the 5x12 takes me about 45min.

I felt like I was limiting the areas I was working on because it took so long

CranstonJ2016

Thanks for all the info guys I might try an actual 5x5...

People at the gym probably thought I was ridiculous lol

TR0berts

CranstonJ2016 wrote: »

SonyaCele wrote: »

CranstonJ2016 wrote: »

So is this not proper then? Am I doing more work than I need to?

Why couldnt the internet be this clear? Now I feel stupid lol

what are you goals? Dont feel stupid. you pick your programing based on your goals. 5x12 is more endurance than it is strength. Sure its good for you , but if you are trying to get strong, you could drop down into a lower rep range .

Oh ok...so...if I want to see more muscle definition I'd see it better doing a lower rep but slightly heavier weights?

Not necessarily. Really, nearly anything that pushes you (5x5, 3x5, 5x12, whateverxwhatever) will help you keep muscle so that you gain definition. That definition will come as you lower your body fat.

That said, you indicated previously that you wanted to get stronger. A 3x5 or 5x5 program will better help you achieve that goal than a 5x12.

What exercises are you doing? Because certain ones aren't particularly appropriate for 5x5. If you go check out this thread - http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1 - you'll hopefully find something that will fit with what you are able to do.

CranstonJ2016

Thank you, I will check out that thread for sure. I didnt realize there were so many rules. The app i have gives you loads of workouts to do for strength training and which muscles your working out...

So if I switched to a 5x5 am I increasing at all during the workouts? Thats one reason I liked the number 12 lol gave me a chance to slightly increase if needed or decrease.

Let's say at the end of the third set I'm feeling good, can I increase the weight and finish the 5x5? Or do I have to do the whole thing with the same weight?

TR0berts

Some programs will have you add weight.
Some programs will have you drop weight purposely.
Many programs will have you keep the weight constant.

My recommendation is to actually pick a program and do what it says. One of the most popular 5x5 programs is Strong Lifts. It has you keep the weight constant, but it increases every time you do the workout - provided, of course, you're able to complete it this time.

CranstonJ2016

I was just going to message you! I checked out that link and I think I'm going to go with Strong Lifts.

Thank you all so much I'm excited to try this!

Ben_there_done_that

I believe with the Strong Lifts 5x5 program, you stick with that weight for the day if you can handle it and bump up the weight on the next day. The app is free and fairly simple.

EDIT - Also, good luck on your weight training. I'm really excited for you.

Annie_01

Google stronglifts 5x5 for beginners. It will explain the program. I use it but it is modified to use dumbbells for right now.

NVM I looked it up for you...

https://stronglifts.com/5x5/

SonyaCele

CranstonJ2016 wrote: »

Thank you, I will check out that thread for sure. I didnt realize there were so many rules. The app i have gives you loads of workouts to do for strength training and which muscles your working out...

So if I switched to a 5x5 am I increasing at all during the workouts? Thats one reason I liked the number 12 lol gave me a chance to slightly increase if needed or decrease.

Let's say at the end of the third set I'm feeling good, can I increase the weight and finish the 5x5? Or do I have to do the whole thing with the same weight?

I'd say start out at the same weight for a while until you get a hang of the routine and the exercise, and then increase after you get some experience with the exercise, you'll begin to learn your exact weights to grab for any lift, and when to add and push yourself. Just go into it slowly and learn whats going on first. Sometimes i go to the gym, i start out with a warm up set and each set is increasing until my last set is close to impossible. Sometimes i just go in at a percentage of my max weight and do a bunch of volume work at the same weight. It depends on what your program calls for that day .

deluxmary2000

CranstonJ2016 wrote: »

Thanks for all the info guys I might try an actual 5x5...

People at the gym probably thought I was ridiculous lol

I can almost guarantee they did not. People at the gym do all different kinds of set/rep schemes, so 5x12 is not ridiculous, just not very efficient. And a good 75% of people at the gym are usually just winging it completely. lol

CranstonJ2016

Thank you all very much! Some really great advice on here and really awesome links

I really appreciate all your help!

richardgavel

Since you're in a deficit calorie wise, you're not really going to gain much muscle. So I don't know if the criteria for choosing one rep/set over another matter as much. Or maybe they do in that you can still focus on building strength at least. Stronglifts is definitely good for that.

BrianKMcFalls

SL 5x5 is probably a great starting program for you and you should be able to see significant increases in strength even in a calorie deficit. A lot of your initial gains will be due to neural adaptation, which is basically your existing muscles learning to work more efficiently. While you might not put on much new muscle, you can get significantly stronger.

CranstonJ2016

So I set up Strong Lifts 5x5, it says for my row I lift 5lbs...

The bar at my gym weighs 15lbs....should I just start with an empty bar then? Or use 5lb dumb bells?

I was doing rows with the dumbbells at 15lbs...

cwolfman13

CranstonJ2016 wrote: »

Thanks for all the info guys I might try an actual 5x5...

People at the gym probably thought I was ridiculous lol

Not really...

3x5 and 5x5 are "heavy" programs designed for optimal gains in strength...power lifters typically work in the 1-5 rep range at a high % of their 1RM. Lighter weight and more reps would train more muscular endurance...I usually do lighter weight with higher reps when I'm in season for cycling..

CranstonJ2016 wrote: »

So I set up Strong Lifts 5x5, it says for my row I lift 5lbs...

The bar at my gym weighs 15lbs....should I just start with an empty bar then? Or use 5lb dumb bells?

I was doing rows with the dumbbells at 15lbs...

I'm not sure I follow...if you were doing 15 Lbs at a higher rep range, why would you do less weight with a lower rep range?

CranstonJ2016

I don't know. I didnt understand that either. The app told me to log in my best. So squats lets say, i put that I squat 60lbs and wants me to start the program squatting 30lbs...i'll do it i guess but i thought that was a tad backwards..

cwolfman13

CranstonJ2016 wrote: »

I don't know. I didnt understand that either. The app told me to log in my best. So squats lets say, i put that I squat 60lbs and wants me to start the program squatting 30lbs...i'll do it i guess but i thought that was a tad backwards..

How many times do you squat 60 Lbs? It's asking for your 1RM...the maximum weight you can lift one time...you should be lifting at a high % of your 1RM on this type of program.

CranstonJ2016

Ohhhhh *kitten*...i didnt see that part...so should I manually change the stats then?

I don't really know what my 1RM is. I squatted 60lbs 4 days ago at 5x12...

pondee629

CranstonJ2016 wrote: »

So I set up Strong Lifts 5x5, it says for my row I lift 5lbs...

The bar at my gym weighs 15lbs....should I just start with an empty bar then? Or use 5lb dumb bells?

I was doing rows with the dumbbells at 15lbs...

Start at the weights you were doing before. The program will adjust as you increase for each exercise you successfully complete. If you were doing rows with 15 pound dumbbells (assuming 15 pounds in each hand) you would start rows with a 30 pound barbell. If your 60 pound squats were for more than one rep ( I think you said you were doing 12x5's) start at 60 and let the weight catch up to you.

At any time you can change the weight that the program tells you to do. Be careful with this, the weights can raise quickly and catch up to you. At the lighter weights, work on your form to keep to good so once it gets heavier you have the form you need going forward.

Again, my suggestion is to start each exercise as what you had been doing and let the weight catch up to you. It gets heavier ;-)

I didn't know my one rep max on anything either. All my work was with multiple reps and sets.

CranstonJ2016

pondee629 wrote: »

CranstonJ2016 wrote: »

So I set up Strong Lifts 5x5, it says for my row I lift 5lbs...

The bar at my gym weighs 15lbs....should I just start with an empty bar then? Or use 5lb dumb bells?

I was doing rows with the dumbbells at 15lbs...

Start at the weights you were doing before. The program will adjust as you increase for each exercise you successfully complete. If you were doing rows with 15 pound dumbbells (assuming 15 pounds in each hand) you would start rows with a 30 pound barbell. If your 60 pound squats were for more than one rep ( I think you said you were doing 12x5's) start at 60 and let the weight catch up to you.

At any time you can change the weight that the program tells you to do. Be careful with this, the weights can raise quickly and catch up to you. At the lighter weights, work on your form to keep to good so once it gets heavier you have the form you need going forward.

Again, my suggestion is to start each exercise as what you had been doing and let the weight catch up to you. It gets heavier ;-)

I didn't know my one rep max on anything either. All my work was with multiple reps and sets.

Thank you so much! Especially the 15lb dumbells to 30lb barbell, i wouldnt have thought to added the two together

quiksylver296

pondee629 wrote: »

CranstonJ2016 wrote: »

So I set up Strong Lifts 5x5, it says for my row I lift 5lbs...

The bar at my gym weighs 15lbs....should I just start with an empty bar then? Or use 5lb dumb bells?

I was doing rows with the dumbbells at 15lbs...

Start at the weights you were doing before. The program will adjust as you increase for each exercise you successfully complete. If you were doing rows with 15 pound dumbbells (assuming 15 pounds in each hand) you would start rows with a 30 pound barbell. If your 60 pound squats were for more than one rep ( I think you said you were doing 12x5's) start at 60 and let the weight catch up to you.

At any time you can change the weight that the program tells you to do. Be careful with this, the weights can raise quickly and catch up to you. At the lighter weights, work on your form to keep to good so once it gets heavier you have the form you need going forward.

Again, my suggestion is to start each exercise as what you had been doing and let the weight catch up to you. It gets heavier ;-)

I didn't know my one rep max on anything either. All my work was with multiple reps and sets.

I agree with all this. I started with the 45 lb bar on everything, because I had no idea what my 1RM would be. It was light at first, but it builds up quick!