The problem with 5x5/3x5

Summary

In this video, the creator critiques the popular 3x5 and 5x5 rep schemes, arguing that while they work for beginners, they become limiting for advanced lifters. The rigidity of these schemes fails to account for individual lift variations and progression, often leading to stagnation. The video advocates for more flexible training approaches, such as evolving rep ranges, which allow for better manipulation of volume and intensity to avoid plateaus and improve overall results. The creator emphasizes that adapting rep schemes based on specific lifts and goals is crucial for long-term progress.

Takeaways

• 😀 Static rep schemes like 3x5 and 5x5 are effective for beginners due to rapid neurological adaptations but become limiting after the novice phase.
• 😀 Once the initial gains from neuromuscular adaptations slow down, 3x5 and 5x5 often cause plateaus because they don’t provide enough variety to continue progressing.
• 😀 The rigid nature of 3x5 and 5x5 can lead to stagnation, especially for intermediate lifters who need more flexibility in their programming.
• 😀 Many beginners overestimate the effectiveness of 3x5 and 5x5, attributing their early progress to the rep scheme rather than the basic nature of the program itself.
• 😀 The speaker argues that plateaus often occur because 3x5 and 5x5 don’t teach lifters how to push through stagnation effectively.
• 😀 Deloading is a common response to plateaus in 3x5 and 5x5, but it often leads to regression instead of progression.
• 😀 Evolving rep ranges provide a better alternative to fixed schemes like 5x5, as they allow for manipulation of both volume and intensity, preventing plateaus.
• 😀 The flexibility of evolving rep ranges allows for a more individualized approach to training, helping lifters adjust their workload to continue making progress.
• 😀 While evolving rep ranges offer more room for progression, it's important to avoid opening too wide of a range, which can create inconsistency in volume and intensity.
• 😀 The speaker uses a modified version of 5x5 (5x4) for certain lifts, but believes that evolving rep ranges should be the primary method for continued progress after the novice phase.

Q & A

Why does the speaker argue that 3x5 and 5x5 rep schemes are outdated?

The speaker argues that 3x5 and 5x5 rep schemes are outdated because, while they are still widely used, they have become somewhat of a meme in the fitness community. They were originally developed for novice lifters and powerlifting, but the speaker believes they no longer offer the flexibility needed for sustained progress, especially once lifters move beyond the novice phase.

What is the main issue the speaker has with the 3x5 and 5x5 rep schemes once lifters move past the novice phase?

The main issue is that these rep schemes do not effectively address plateaus, and they are too rigid, offering little flexibility in terms of volume and intensity. Once lifters surpass the novice phase, they are likely to hit a plateau with these schemes, as they focus on static sets and reps, which do not promote the necessary adaptations for continued progress.

How do the 3x5 and 5x5 rep schemes benefit novice lifters?

For novice lifters, the 3x5 and 5x5 schemes are effective because they allow beginners to focus on technique and build strength quickly due to the higher neuromuscular adaptation rate. Novices can progress in strength even if their muscle mass gains are not significant because their bodies are unaccustomed to the movements.

Why does the speaker believe that 5x5 and 3x5 schemes are often overhyped by beginners?

The speaker believes that beginners often overhype 5x5 and 3x5 because they attribute early strength gains to these rep schemes, not realizing that any basic rep scheme would yield results for novices. Essentially, the progress made is not due to the rep scheme itself, but simply because the person was new to training and their body responded quickly to the stimulus.

What is the problem with the rigidity of the 5x5 rep scheme, according to the speaker?

The problem with the rigidity of the 5x5 scheme is that it does not allow lifters to adapt to their own needs over time. Once you complete the first few weeks of progress, continuing to hit the same rep range with heavier weights becomes increasingly difficult, and the scheme does not offer options for managing plateaus or adjusting volume and intensity.

How do 5x5 and 3x5 schemes affect progression once a lifter reaches an intermediate level?

Once a lifter reaches an intermediate level, they are more likely to experience stagnation because the 5x5 and 3x5 schemes are too simplistic and do not account for the increased complexity of strength gains. These static schemes do not provide the necessary variety in rep ranges and intensity to keep progressing as an intermediate lifter.

What does the speaker mean by 'sandbagging' in the context of the 5x5 rep scheme?

In the 5x5 rep scheme, 'sandbagging' refers to intentionally holding back on the intensity of the earlier sets to ensure that the lifter can complete all the sets without failing. This is a result of the fixed rep scheme, where lifters pace themselves to avoid hitting failure in any set, thus potentially reducing the effectiveness of the workout.

What alternative does the speaker suggest to the 5x5 and 3x5 schemes for better progression?

The speaker suggests using evolving rep ranges, where the sets and reps are adjusted over time. This approach allows for more flexibility in manipulating volume and intensity, which can prevent stagnation and better support long-term progress. Evolving rep ranges also allow for more individualized adjustments to suit specific lifts and training goals.

Why does the speaker consider the 5x5 scheme to be 'lazy programming'?

The speaker considers the 5x5 scheme 'lazy programming' because it lacks the adaptability and nuanced approach required for sustained progress. It is too rigid and does not provide the necessary structure to help lifters overcome plateaus, making it an overly simplistic approach to training that is not optimal beyond the novice stage.

How does the speaker propose adjusting the 5x5 scheme to improve its effectiveness?

The speaker suggests modifying the 5x5 scheme by using an evolving rep range that changes the number of reps and sets over time. For example, using five sets with a rep range of 3-6 or 4-7 allows for more variability in volume and intensity, which can help to better manage tonnage and avoid plateaus while still staying within the original tonnage range of the 5x5 scheme.