5x5 v 3x8 v 1max rep set

[bodyshop20]

Hello all, over the last 6months i have trained using 5x5 for 8 wks then 1 max rep set for 8 wks and normal 3x8 sets.
Here is my findings,
1 max rep set gave me little growth with a good pump in every exercise, so it dose work, I think it was Dan C who asked me to try it and i reckon more folk should try it.

5x5 is like awesome for growth and is not as easy as i thought it would be
The pump is not to great for me on this routine, but good muscle growth was achieved.

3x8 is what i like as its been tried and tested over many yrs by all and we all know it works, great pump can be achieved, but the weight is not as heavy as when doing 5x5.

Right now im bulking to reach 20st then cut back to 18st for the summer
I will be using all 3 methods as i also found that swapping set and reps made the body respond better.
I think its because the muscle is hit with many variations of movement that it cant adjust to get comfy so it copes with growing more.

Well i hope someone can use this info, and i thank all those that have helped me and gave input, You know who you are x

I like your post Mr. bodyshop20.

What I like about it is how you used yourself to conduct a training experiment and reported your results. The knowledge you gained from this effort is far greater than you could obtain by just sitting on your butt and reading some article about it.

With my goals, I don't have the energy for a 3x8. I've done 5x5 and it is tough, actually I think 3x3 has its place too. I'm currently doing singles and I like them but not all the time.

I agree that swapping reps and sets is good because it keeps the body guessing. That's also true for cardio.

I always have to stop and think when one of you Brits start doing that "stone talk". I guessing that when you reach 20 stones then you will really be "stoned".

Thanks for sharing.

[F_Mac]

You actually got a pump from 1RM's? Not disputing, i've just never had this happen to me nor have I ever heard of it happening. The pump is usually achieved through higher rep work as it forces the body to pump fresh, oxygenated blood to the muscle. 1RM's don't require this.

[bodyshop20]

F mac i think you miss understood my 1 max rep.
Its not a 1 rep with max weight for 1 rep, its a lighter weight 1 set to the maximum amount of reps say like 20 -30 etc.
Pierini, thank you for that nice reply also

[bodyshop20]

Also for those usa folk 1 stone is equal to 14lbs or about 6kg so 20 stone will be about 280lbs

[.V.]

Very good information. Thanks for sharing your experience with this. It's very easy to get stuck up on doing one thing and not be willing to change it.

I'm kind of going to do the same thing with what I'm doing when I hit the next wall using 5x5 progression...2 weeks off then 2 weeks of 15 reps, 2 of 12's, 2 of 10's, 2 of 8's, 2 of 5's then 2 of 3's. But using a linear progression like my first HST did. I'll start light enough that I can add weight EVERY workout for 12 weeks.

Like i've said before...it all works...just gotta find what works for you and ride it as far as it'll take you...then change.

[.V.]

Originally Posted by bodyshop20

Also for those usa folk 1 stone is equal to 14lbs or about 6kg so 20 stone will be about 280lbs

Knew that...got google.

[bodyshop20]

Hello V thanks for yr input and as always a friendly reply.