I also bike a lot which might have something to do with it.Recently I've decided to try making my heavy lifts (specifically my dead lifts and squats) into a 5x5 structure (with 3 minute rests) in an attempt to minimize mass-gains in the leg department but also keep up strength5x5 doesn’t necessarily minimize hypertrophy stimulus... You’re doing Whether you’ll gain muscle in such case will depend more on if you have increased that CNS efficiency by a large margin already and if you’re in a surplus.What would suggest for my dilemma? Recently I've decided to try making my heavy lifts (specifically my dead lifts and squats) into a 5x5 structure (with 3 minute rests) in an attempt to minimize mass-gains in the leg department but also keep up strength, meanwhile all my other workouts keep the same basic 3x8 structure.Does this seem like a good idea? I'm very new to lifting and I've been doing Stronglifts 5x5 with the goal of lowering my body fat and building muscle (6'1" 175, not very defined look) I understand from the FAQ that 5x5 is better for strength, but 8-rep sets are better for hypertrophy.

Strength gains are relative because instead of being able to lift a certain weight for 5 reps well, you will just be able to lift a different weight for 8 well. For instance:bench press: 12 reps at 150 Seated rows: 12 reps at 150 bench press: 10 reps at 160 seated rows: 10 reps at 160 bench press: 8 reps at 170 seated rows: 8 reps at 170I try to keep the time between each exercise to a minimum to maintain an elevate heart rate. Start light, learn correct form, then test yourself.This being said, the best way to look strong is to BE strong.SL5x5 starts users off at an empty 45lb bar which for persons like OP should be a light enough weight to grasp the proper form while linearly gain progress in difficulty.This being said, the best way to look strong is to BE strong.It's to do with muscle fiber recruitment, if you're using ~80% of your 1RM you'll be using 100% fiber recruitment from the first rep, and you will likely be able to do between 5-8 reps.

So I'm a male, age 21, and for the past 3 months I've been following a basic PPL split. )Do more upper body volume to get a bigger upper body. If you're new to lifting 5x5 is the best. form, lactic acid, it's better for smaller muscle groups, you can do supersets/drop sets/etc.Overall in my opinion, exercise selection and form are by far the most important factors in hypertrophy, for example, heavy 3x8 bicep curls without full range of motion will have nowhere near the growth response of 3x15 lighter, slower, full ROM curls, you can also squat focusing on size or strength (stance, drop faster, how deep you go, etc.

In that early window, pretty much anything will work assuming its smart training. You will add muscle mass with 5x5 as long as you are eating right.This. Or am I wasting my time and/or over-complicating things?Edit: I should have pointed out earlier that my goals are general mass gain but I've started to notice that my legs seem to be growing disproportionately fast compared to my upper body and I would like to keep a balanced looking shape. In short, 1-4 for strength, 5-8 for both size and strength.Having said that, less than 5 reps will definitely put on size, as will 8+ reps, and without adequate strength training you're size gains will stall, there can also be other benefits of higher reps, e.g. 3x8 = fewer sets, more volume. Also, 5x5 was a body building staple for a good 20 years. So, for someone with aesthetics in mind, is it better to just follow the 5x5 program or to do 8-10 rep sets?If your new, I wouldnt even worry about it. For now, just eat well and train hard.That's pretty much how all plans are lol.

5 x 5 = less volume per set, more sets. 5x5 would be @ 85% of your 1RM (25 reps of 170lbs) 3x8 would be @ 75% of your 1RM (24 reps of 150lbs) Same volume for both but your reping 20lbs more on the 5x5 equaling more hypertrophy/strength gains level 2 As for hypertrophy, fatigue is a driver of growth so 3x8 (at that percentage) is likely going to serve you better. Simplicity is the keyYeah, that's what I figured. The site may not work properly if you don't If you do not update your browser, we suggest you visit Press J to jump to the feed. Totals 25 reps. I'm very new to lifting and I've been doing Stronglifts 5x5 with the goal of lowering my body fat and building muscle (6'1" 175, not very defined look) I understand from the FAQ that 5x5 is better for strength, but 8-rep sets are better for hypertrophy.
This is because it builds muscle. So I've started lifting more consistently than I used to, but I'm a bit curious about one thing. 3x8 vs 5x5 for lean-ness.

(trying to balance out my silhouette.
Even bench press and rows I have set for 3x8.5x5 will actually produce a bit more hypertrophy than 3x8 while also gaining more strength than 3x8New comments cannot be posted and votes cannot be castDiscussion of physical fitness/exercise goals and how they can be achievedLooks like you're using new Reddit on an old browser.

Whichever one you do (don't have to do either, btw), just make sure you are reaching failure, at least by the last rep.Isn't the point of failure, that you fail? Building muscle isnt about the number of reps you do, its time under tension. Unless you wanna be unconscious with a barbell on your head.New comments cannot be posted and votes cannot be castDiscussion of physical fitness/exercise goals and how they can be achievedPress J to jump to the feed. Strength gains are relative because instead of being able to lift a certain weight for 5 reps well, you will just be able to lift a different weight for 8 well. Though it is really no different than 3x8 and you'll grow the same. Though it is really no different than 3x8 and you'll grow the same. I like this method because I'm usually hitting failure at the end of each set.Doesn't matter. Learning proper form has to be done before really building strength and stacking on plates.

I'm wondering if 3x8 or 5x5 is better suited for that goal. Explosive work is generally earier to recover from that sets you need to grind out, even at the higher rep ranges.

You should not neglect lower body training because you feel that your lower body is too big in comparison to your upper body, just get your upper body to catch up.Also, 5x5 was a body building staple for a good 20 years.

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