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3x3 or 5x3 for squats?
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Thread: 3x3 or 5x3 for squats?
07-21-2021, 07:45 PM
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#1
- thadderbox
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- thadderbox
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3x3 or 5x3 for squats?
When trying to build strength, what's best?
I ended up doing a 3x3 today but it felt relatively good so I continued on and did a 5x3.
3 was about how much I had in the tank, could have done a 3x5 but curious as to the benefits/downsides of both?
Just trying to build strength in my squat.
I ended up doing a 3x3 today but it felt relatively good so I continued on and did a 5x3.
3 was about how much I had in the tank, could have done a 3x5 but curious as to the benefits/downsides of both?
Just trying to build strength in my squat.
CURRENT PR(S)
SQUAT - 315
DEADLIFT - 405
OHP - 135
BENCH - LOL
HIP THRUST - 425
07-21-2021, 07:48 PM
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#2
07-21-2021, 07:53 PM
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#3
- Shortfuze
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- Shortfuze
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Why not 10 x 3 at 85% of 1 RM with 1-2 minutes rest in between sets.
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07-21-2021, 07:57 PM
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#4
- sooby
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- sooby
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both can be good, but if you are looking to build strength
I would first start off with a heavy single, 90-93% of your 1RM. Start off with the low end of that. Helps prime you to do your triples. IMO if it felt "good" you probably did not go heavy or hard enough on your 3x3.
For example if your PR is 305 lbs, you may want to go for 275-280 as your heavy single. Bump it down to maybe 260-265 and start doing triples. Generally you want to avoid failure while strength training and focus on quality reps lifting as explosively as you can, but you can pick your spots where you push it. if you are training for hypertrophy obv the approach is different.
mileage may vary however
I would first start off with a heavy single, 90-93% of your 1RM. Start off with the low end of that. Helps prime you to do your triples. IMO if it felt "good" you probably did not go heavy or hard enough on your 3x3.
For example if your PR is 305 lbs, you may want to go for 275-280 as your heavy single. Bump it down to maybe 260-265 and start doing triples. Generally you want to avoid failure while strength training and focus on quality reps lifting as explosively as you can, but you can pick your spots where you push it. if you are training for hypertrophy obv the approach is different.
mileage may vary however
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07-21-2021, 07:57 PM
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#5
- TonyTriangles
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- TonyTriangles
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Originally Posted By Shortfuze⏩
this. i did Smolov program and good god that was painful, but gains were through the roofWhy not 10 x 3 at 85% of 1 RM with 1-2 minutes rest in between sets.
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Aweir
07-21-2021, 08:03 PM
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#6
07-21-2021, 08:05 PM
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#7
- JamesA1990
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- JamesA1990
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If all things considered (read: nothing else considered) then 5x3 is superior to 3x3
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07-21-2021, 08:13 PM
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#8
- jordanair45
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- jordanair45
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15 sets per week. I think 5x3 three times a week is ideal. This is science proven. 3 sets a little too little.
"The more I began to lift weights, the more I became addicted to the feeling of being bigger and stronger."
07-21-2021, 08:19 PM
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#9
- jonmcd46
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- jonmcd46
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idealy whichever one feels better to you. lifting like most things is an inexact science, everyone responds differently to it. If there was a cheat code where x amount of reps and y amount of sets will get you the best results, it would be widely known and preached.
if you feel good after 3 sets, stick with 3, if you're dreading 4 and 5, even if you can lift it you might not, and might risk injury. Focus on intensity and quality instead of hitting a set number
if you feel good after 3 sets, stick with 3, if you're dreading 4 and 5, even if you can lift it you might not, and might risk injury. Focus on intensity and quality instead of hitting a set number
07-21-2021, 08:26 PM
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#10
What's the rest of your routine look like?
If that's all you're doing for quads, it's not enough volume
If that's all you're doing for quads, it's not enough volume
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