5×5 VS 3×10 Training
| Posted in Training | Posted on 17-09-2009
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Which amount of sets and repetitions to use? Is 5 sets and 5 reps better than 3 sets and 10 reps? Or maybe it is 4 sets and 15 reps??? Which is the perfect one???
These are the questions that will always be asked by people and the debate will go on and on. Some will defend 5×5 and be willing to die for it, others will do the same for 3×10. This happens constantly on bodybuilding forums where people create threads about strength (functional) training vs bodybuilding training. In this post I will share my view on this matter.
5×5 or 3×10?
Having trained with both, I know first hand that they both work. BUT they help reach different goals (as I have already mentioned in an post about Functional VS Bodybuilding training) and skinny guys would be better of combining them not going to extremes. I recently posted a workout program with 5×5 training and while it is THE best workout for me, I don’t think I will be only doing it in the future.
Pros and Cons
The biggest benefit of 5×5 is that it builds more functional muscles. It is a little slower in terms of gaining pure size than 3×10 training, but the former doesn’t build lots of strength. If you think strength doesn’t matter, than think about it in this way. You are skinny, therefore you are probably weaker than most people your height and even weaker than some smaller guys who have trained. Now, if you like being one of the weakest, then so be it. Train with 3×10 only.
Another pro for strength training is that it increases Bone density. The higher the amount of reps the less it increases. Now, don’t know about you but I prefer my bones healthier and denser…
Another benefit of 5×5 is posted below:
Two types of muscle growth
Muscle growth (hypertrophy) is what skinny guys want. And there are two types of it: Myofibrallar (achieved by training with heavy weights and low reps) and Sarcoplasmic (achieved with high repetitions and moderate weights) hypertrophies.
Now, I know those words suck since they are scientific jargon, so bare with me. I will use quotes from Wikipedia to explain them:
Types of hypertrophy
There are two different types of muscular hypertrophy: sarcoplasmic and myofibrillar (muscles also increase in size due to a small amount of hyperplasia but this contribution is minimal). During sarcoplasmic hypertrophy, the volume of sarcoplasmic fluid in the muscle cell increases with no accompanying increase in muscular strength. During myofibrillar hypertrophy, the myofibrils, being the actin and myosin contractile proteins, increase in number and add to muscular strength as well as a small increase in the size of the muscle. Sarcoplasmic hypertrophy is characteristic of the muscles of bodybuilders while myofibrillar hypertrophy is characteristic of weightlifters.[4]
It means that, basically, sarcoplasmic growth (more water and metabolic substrate stored in a muscle) is inferior to myofibrial hypertr. if your goal is to be strong and not skinny. Knowing this, we skinny guys, need to focus on myofibrial hypertrophy (caused by lifting heavier weights).
So what to do???
Train with heavier weights more (5×5 training), but still have some moderate size weight training!
You will see in the 5×5 routine I posted that I incorporate 3×8 training for smaller body parts and do 5×5 training for big, main muscle groups. This is where I combine both training types. The 5×5 training should be about 70-80 percent of all training most of the time (4 out of 5 exercises shoulde be compounds done for 5×5).
Also, you can train with 5×5 routine for 3-4 months, then switch to 3×10 training for a month on the same routine. After that you can switch back to 5×5 training.
Personally, I regret starting my training with 3×10 only. I would have been better off training with 5×5 training from the start. So, my recommendation is to use the 5×5 Routine for Beginners and Intermediate guys !
Sorry, for long time it took me to post. I’m real busy with new job.
Best of luck with gaining,
Adrian
Similar Posts:
- 36Pounds.com 5×5 Workout for Beginner and Intermediate Guys (UPDATED!!!)
- Pump Training And Why Pump Might Suck
- 36Pounds.com Beginner workout program for Skinny guys
Please tell me the meal plan
I have downloaded your guide on nutrition you said everything but I wanted the meal plan you said not to follow the same meal plan you gave I wanted the meal plan means what all I should eat thought the day if you can help me please reply me the things what I should eat by dividing them into 5 meals
Kammu,
first, please write with punctuations. It’s really hard to understand what you mean when there are no dots and your mind jumps from one thing to other.
Now, about meal plan. You can follow that meal plan but just don’t eat exact same things every day. Add some other stuff, there is a post with list of foods to eat, select foods from there. Add stuff you love, some stuff you don’t even if you don’t like milk or oats add them still). Then send me an email and we will take it from there.
Cheers
Hi Adrian,
Great post! I have a question about the 3×10 phase: should one increase the weights in the 3×10 month, or just keep doing 3×10 with the same weight? Thanks.
Sean
Hey Sean,
Just start with the weight you can do for 3×8 and do it till you can do 3×10, then add weight. Rinse and Repeat ;) I hope you will be doing 5×5 routine and 3×10 only on accessory exercise though ;)
Cheers
Yes, thank you. ;)
But wait, if I dedicate a month to 3×10, should I still work on accessory muscles only? Should I not do 3×10, say, squats? If not, then squats would get no exercise for the whole month? Just trying to be clear. Thanks.
No no no. If you decide to do 3×10 for a month then do it for all of them. Then come back to 5×5 routine ;)
Thank you for clearing it up. Thank you! ;)
thank u for the great page!
1.what sets and reps mean and what 5×5???
2.i’m thinkin about strat trainin at the gym this week,so what’s the very first steps i should take? to get the best start…Notice: i’m really the skinny kind of guys & since i’m really into wrastling and i’ve been doin it for almost two years now, i really need to gain weight cause push ups and abs are just no doin it. i’m in a good shape but need to get larger and stronger muscls to keep up with the competion, and convince the coach stop puttin’ me with kids in the trainin’ session! u know what i mean…so ur help will be much welcome
P.S: i’m really new in the bodybuildin’ world so please do excuse my questions,thank’s for ur help
Farid.
Dear Sean,
there is one basic element in gaining muscle and that is creating overload, each time you work out you need to creat it to let your body know it needs to adapt further.
Sorry for answering q that was for you Adrian :) but its a simple fact that cant be said enough:) great post :) will be posting a replay with what i learned throughout the years soon right here :)
Cheers,
Hanno
Hey SoulStorm!
Thnx for posting! You are right, progressive overload is hugely important ;) Looking forward to see what you have learned!
Cheers,
Adrian
Dear Hanno,
Thank you for your input too. I had been doing 5×5 for 3 months and now I’m about to switch to 3×8 for a month. This is a great platform to learn.
[...] [...]
Hey Farid,
1. Set means a series of repetitions completed with a weight. No stops between repetitions. Reps mean repetitions.
2. Well, just get a gym membership and train 3 times a week. Wrastling burns a lot of calories already so eating a ton (way more than you eat now will be very important). Do the 5×5 routine it will help you get stronger and bigger. Also, understand that lifting weights only give your body reason to grow, it only stimulates it, but if you don’t get a lot of food (meats, milk, eggs, pasta, rice, vegs, fruits, nuts, fish) you will not gains since your body won’t have building blocks for muscle. Also you need to get about 8 hours of sleep daily.
For some more technical terms and means go here, it’s a small dictionary:
http://www.36pounds.com/2009/05/11/bodybuilding-dictionary/
Cheers