Awesome response
@william bad butt.
Let me ask that question differently:
How big a difference would I see between 5x5 and 3x5? What are the trade offs?
My plan is to train 2 days a week with the following lifts.
Day 1: SQ and BP
Day 2: DL and OP
(I'm grappling the rest of the week - about 3-4 days).
Goal is to add 10 lbs each week. 3 min rest period between sets: 5 min rest period as the sets get heavier. I like 5x5, but I would like to cut my work out time shorter if I can which is one reason why I'm considering 3x5.
Your thoughts on the above? I always appreciate your input.
FYI, I'm not a trainer or coach or anything. I'm just a guy that lifts in his basement...
5x5 and 3x5, very similar. 5x5 favors a slight more hypertrophy over strength. 5x5 requires you to "own the weights" a bit more. 3x5 favors a slight more strength over hypertrophy. You might be able to do a 300 lb squat for 3x5: But, only 290 lb for 5x5. When in doubt, train for strength...
Here is an example. All rules are guidelines...
If I was a beginner (not an absolute beginner) or after a long layoff. I would just start light and do a simple 3x5 and add 5 or 10 lbs every week. Simple linear progression. After a few months you are going to hit a wall. It will become hard. Never fail. If you are not sure you can get that 5th rep, stop on 4.
At this point, I would take 1 week off. Then prob reset back to 60% of where I was on my lift (it will seem ridiculously light). Climb back up via linear progression. After a few months, you will hit that wall again. But maybe now your are 20 lb stronger than last time.
Reset. Take 1 week off. Go back to 60% again. Repeat linear progression. Maybe this time you introduce a little more volume on the lighter sets and introduce "3's" on the heavier sets. Example. Maybe your last progression yiu hit 300 lb on the squat for 3x5 (you only got 4 reps on the last set). So now you reset to 60% or180 lb. So maybe with 180 - 260 lb (assuming 10 lb jumps that's 8 weeks) you do more than 3x5. 5x5 or 6x6. Get some quality volume and practice in. From 270 to 290 lb maybe do 3x5. For 300 lb instead of 3x5 try 5x3. Make the jumps smaller. Next week only add 5 lb, 305 lb. Maybe you get 3x3. Congrats! PR! Following week, aim for 2x2 with 310. Another PR! Next week, reset. Or, if the previous week didnt feel too bad, maybe go for 1 more with 315 lb... do 1 rep (but it should feel like you can do 2, but dont). Be happy with your progress. Dont keep pushing. Dont spend too much time at your limit. This is where you are at risk and injuries can occur. Reset. Dont live at the limits of your nerve.
At this point, maybe 1 year has gone by. You get the idea... At some point, it may be time to switch to a different periodization scheme. Block periodization for example. I personally use undulating pendulum periodization, I've been doing it for a few years now. It is called the "10/20/Life Method". I start light with high volume. Every week I add weight but reduce volume. I make big jumps, usually 10% of max each week. About every 4 sessions I have a deload week and then start over with slightly less volume and slightly more weight vs my previous week#1. After 3 to 6 of these mini cycles my volume is ultra low and my weight is ultra high (relative to my 1RM) and I'm essentially maxing, or close to maxing. I deload, and start the ~20 week process all over again.
I hope this makes sense. Again, if you had a competition or bet with your buddy to see who could increase their deadlift or squat the most in 8 weeks, I would not do what I wrote above. This is a long game approach. Is it optimal? I dont know. But as long as you are making progress and getting stronger every week it doesnt matter.
The beauty of this is that it takes up 1 (or 2) days/week. That leaves you 5 or 6 days to focus on other stuff (sport, martial arts, cycling, bodybuilding, weak points, rehabilitation of issues, prehabilitation of issues, being a lazy a#@, whatever). For me, I use this time to work on weak points for the powerlifts (hypertrophy), kbells for conditioning (and strength too), lots of core work for prehabilitation of my lumbar, and lots of walking. As well as my many hobbies.
This is not the only way. But this way works for me. And since there is nothing special about me, I assume it would work for you.
Regards,
Eric