Terminology question?

3foldchord

Was reading through posts about lifting and seeing people use terms like
"3X5" and ”5X5” for their method.
What is that?
Where can I go to read/learn more about these terms and others related to them?

bumblebums

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DaniH826

5x5 is a barbell program where you do 5 sets of 5 repetitions of the same lift. 3x5 is a barbell program where you do 3 sets of 5 repetitions of the same lift. For example, 3 sets of 5 squats in a row, with breaks of up to several minutes between the sets (but not breaks between the repetitions)

Any barbell program will usually be broken down in X numbers of sets along with Y number of reps, and the program name often reflects that X/Y naming convention in some way (3x5, 5x5, etc). You do lifting in sets because the pauses/breaks in between the sets allow your body to recover somewhat before you lift more.

Repetitions between 1 and 5 per set are traditionally used for strength building, versus 6-12 reps for hypertrophy/bodybuilding and 12+ reps for endurance.

Therefore 3x5 and 5x5 are obviously geared toward strength gains, something like 3x8 would be geared towards hypertrophy, and 3x15 would be geared towards endurance. Generally speaking.

That's a very basic explanation. Hope it helps. I'm sure Sara and/or SideSteel will have more to add.

3foldchord

Thanks. That's what I kind of figured, but wasn't sure.
I guess that's with heavier weights. I am still a bit nervous to go too high. I need to up my weights next time though. I did 3 sets of 12 easily last workout.... time to ADD.

5x5 is a barbell program where you do 5 sets of 5 repetitions of the same lift. 3x5 is a barbell program where you do 3 sets of 5 repetitions of the same lift. For example, 3 sets of 5 squats in a row, with breaks of up to several minutes between the sets (but not breaks between the repetitions)

Any barbell program will usually be broken down in X numbers of sets along with Y number of reps, and the program name often reflects that X/Y naming convention in some way (3x5, 5x5, etc). You do lifting in sets because the pauses/breaks in between the sets allow your body to recover somewhat before you lift more.

Repetitions between 1 and 5 per set are traditionally used for strength building, versus 6-12 reps for hypertrophy/bodybuilding and 12+ reps for endurance.

Therefore 3x5 and 5x5 are obviously geared toward strength gains, something like 3x8 would be geared towards hypertrophy, and 3x15 would be geared towards endurance. Generally speaking.

That's a very basic explanation. Hope it helps. I'm sure Sara and/or SideSteel will have more to add.

DaniH826

Yes, you will have to add either reps or weight over time in order to progress. When it becomes easy, it's time to challenge yourself again.

I'm following a basic 3x5 program where I add some weight to all of my lifts every week. Just a pound or two with upper body lifts, and more (about 5 pounds) with lower body lifts. As long as it's regular progress, that's what matters. You can expect to make faster gains with squats, for example (lower body), than overhead presses (upper body).

At the beginning you will be able to progress rather quickly (that's called "newbie gains" or "the novice effect"), and over time that tapers off and eventually becomes more and more linear as you reach a more intermediate level.

Any of the popular training programs will have some sort of progression built in. It's a proven system, so don't be afraid to add weights, but also keep your personal limitations in mind. I strive for that balance of challenging myself and growing without hurting myself (and being forced to rest longer than expected). My main goal is strength gains, hence the 3x5 (consisting mostly of foundational lifts such as deadlifts, squats, presses and power cleans, with a triceps workout too). I prefer simple and basic, 3x/weekly.

I'm a rank beginner still (2 months into lifting) and am still scouring the Internet for all the knowledge I can get my hands on. But, you soon find out that the basic principles are always the same, and that your better designed programs always follow them.

If you check out the stickies in this group, you will find links to some basic strength training principles and programs, so that would be a good start for you I think: http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read (see the section on Weight Lifting)

Chief_Rocka

Repetitions between 1 and 5 per set are traditionally used for strength building, versus 6-12 reps for hypertrophy/bodybuilding and 12+ reps for endurance.

I'm going to nitpick your answer for the sake of accuracy, and because I'm kind of a douche.

Endurance is 20+ reps. See here:

SideSteel

I love the fact that after the 20s they just call it silly.

odusgolp

I love the fact that after the 20s they just call it silly.

That's awesome.

DaniH826

I'm going to nitpick your answer for the sake of accuracy, and because I'm kind of a douche.

Endurance is 20+ reps. See here:

I expect no less from you. :flowerforyou:

Although I prefer "anal retentive" to "douche". Cause you were being mostly nice about it and explanatory with graphs and everything.

Which means you're probably an engineer, aren't you? :laugh:

Also, that's why I used the words "generally speaking". And, I got my numbers from here: http://www.myfitnesspal.com/topics/show/850719-strength-training-the-basics

3foldchord

A- I like graphs

B- I don't follow a program, obviously. I just lift heavy stuff when I can and when it gets too easy, I lift heavier stuff. But I should look into a program. So I can utilize graphs.

I saw I can get NROL as an e-book download from my library. as soon as I figure out how to make it work with my iPad app.

Fr3shStrt

I saw I can get NROL as an e-book download from my library. as soon as I figure out how to make it work with my iPad app.

I have the NROL (for women). The info is great. I learned a lot from reading the book. The program is not optimal IMO. I do not know if the standard NROL is different from the one for women, but I'm finding the lifts overly complicated. I'm currently doing Stage 2 which is all 2x10 (2 sets of 10 reps each), and the lifts are so complicated that I'm not lifting as heavy as I could be if I was doing more starter stuff (like basic barbell squats, instead I'm doing this awkward front squat/ push press thing.) I'll be changing over to the 5x5 in a few weeks.

ETA: Starting Strength is a book with more in depth focus on lifting form - lots of terminology and illustrations (I like pictures).

3foldchord

ETA: Starting Strength is a book with more in depth focus on lifting form - lots of terminology and illustrations (I like pictures).

Thanks

Sarauk2sf

I saw I can get NROL as an e-book download from my library. as soon as I figure out how to make it work with my iPad app.

I have the NROL (for women). The info is great. I learned a lot from reading the book. The program is not optimal IMO. I do not know if the standard NROL is different from the one for women, but I'm finding the lifts overly complicated. I'm currently doing Stage 2 which is all 2x10 (2 sets of 10 reps each), and the lifts are so complicated that I'm not lifting as heavy as I could be if I was doing more starter stuff (like basic barbell squats, instead I'm doing this awkward front squat/ push press thing.) I'll be changing over to the 5x5 in a few weeks.

^^I have heard this quite a lot about NROLFW

mjpbgtd

I saw I can get NROL as an e-book download from my library. as soon as I figure out how to make it work with my iPad app.

I have the NROL (for women). The info is great. I learned a lot from reading the book. The program is not optimal IMO. I do not know if the standard NROL is different from the one for women, but I'm finding the lifts overly complicated. I'm currently doing Stage 2 which is all 2x10 (2 sets of 10 reps each), and the lifts are so complicated that I'm not lifting as heavy as I could be if I was doing more starter stuff (like basic barbell squats, instead I'm doing this awkward front squat/ push press thing.) I'll be changing over to the 5x5 in a few weeks.

^^I have heard this quite a lot about NROLFW

Ditto on this. I just finished Stage 1 of NROLFW and will be changing over to 5X5 next week. Great info on the book but the program just seems more complicated than it needs to be.

Sarauk2sf

Repetitions between 1 and 5 per set are traditionally used for strength building, versus 6-12 reps for hypertrophy/bodybuilding and 12+ reps for endurance.

I'm kind of a douche.

Locking as you appear to have got a decent amount of responses and so we can keep track of active threads. PM either of us if you want the thread unlocked, and include a link to it in the PM.

Also, locking so I can leave this here and Rock cannot respond. :happy: