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Anonymous
Could someone explain the logic behind less reps = more muscle? It's just i've been doing 3 x 15 for a while now, and what i've been told is that's good for endurance, but won't visibly make any difference (which I would like, too)
>> Anonymous
5x5 is good for beginners because it builds a good amount of strength and a decent amount of muscle in a short period of time, but there is a point when people usually decide whether or not they are going to train for strength or for muscle size. the appropriate number of reps for gaining muscle is something like 6 to12 and for gaining strength its like 2 to 6. I chose strength as my main priority so i do less reps (i do 2-4 reps in 2 or 3 sets, but many stick with the 5x5). that being said, whether or not you choose to train for strength or size, you will see an increase in both no matter what.
>> Anonymous
>>228789
basically 5x5 is more myofibrilar hypertrophy (more muscle cells) as oppossed to 8-12 beinng sarcoplasmic (bigger cells).

anyone with less than 3 - 4 years lifting experience should stick to 5ish reps per set on the main lifts.

5x5 should be at around 80% of your 1rm for the set weight. this heavy weight provides enough stimulation for you body to want to grow and enough damage to the muscle for it to heal back stronger and bigger.
>> Anonymous
>>228829
yes, but too many people think they are no longer beginners.

i would say a beginner is anyone with less than the following:

225 benchpress
275 squat
315 deadlift

there are certain base numbers that every (man) should reach before specializing. this ensures you have a good base of strength and the CNS development to be able to train with sufficient intensity.
>> Anonymous
>>228836
maybe a bit less on the benchpress... more like 200ish
>> Anonymous
ITT: we spit out bullshit numbers when exrx has much more accurate standards for lifts.