Gym and fitness (39 Viewers)
- Thread starter HelterSkelter
- Start date
That's a hard question. Both are good in their own way.
Basically theory is that low reps give you strength which helps you build your muscle later by doing high reps of bench etc. But I've gained a lot of gains during low reps period that I had, results were impressive really. But if you're doing it you gotta focus only on compound movements.
For the beginners it's not really important IMO, because whatever you do you're gonna build muscle at the start.
But I don't know honestly, if I were you and knowing all of the things that I tried, I'd probably start with high reps and after like 5-6 months I'd move on 5x5 (low reps). It has many benefits as well, it helps you build a good form.
- - - Updated - - -
Personally due to my rather busy schedule I'd say 3 day split.
day 1: shoulders/triceps
day 2: rest
day 3: back/biceps
day 4: rest
day 5: legs and shoulders
Repeat.
But since you're a beginner I think higher volume or going more often would be better.
Basically theory is that low reps give you strength which helps you build your muscle later by doing high reps of bench etc. But I've gained a lot of gains during low reps period that I had, results were impressive really. But if you're doing it you gotta focus only on compound movements.
For the beginners it's not really important IMO, because whatever you do you're gonna build muscle at the start.
But I don't know honestly, if I were you and knowing all of the things that I tried, I'd probably start with high reps and after like 5-6 months I'd move on 5x5 (low reps). It has many benefits as well, it helps you build a good form.
- - - Updated - - -
Personally due to my rather busy schedule I'd say 3 day split.
day 1: shoulders/triceps
day 2: rest
day 3: back/biceps
day 4: rest
day 5: legs and shoulders
Repeat.
But since you're a beginner I think higher volume or going more often would be better.
5x5 is different, it includes only big exercises and not that many because it literally kills you. Here's what you do (there are some 5x5 variations but they are similar)
Day 1: squat, shoulder press, deadlfts (I skip deadlifts and do dips and pull ups with weights instead, though, that's just my choice)
Day 2: rest
Day 3: squat, bench, rows
Repeat. See, that way you do bench like 3 times a week which is amazing and legs 4. I for one get impressive results when going frequently.
But it's not really that easy, there are whole lot of things behind it (how and by how much you increase weights every day you go and when you do deloads). We had many discussions here about, many many, so I guess you can browse back. Zach even posted excel sheet of how it goes, easier to follow and he gave a great (long) explanation.
Day 1: squat, shoulder press, deadlfts (I skip deadlifts and do dips and pull ups with weights instead, though, that's just my choice)
Day 2: rest
Day 3: squat, bench, rows
Repeat. See, that way you do bench like 3 times a week which is amazing and legs 4. I for one get impressive results when going frequently.
But it's not really that easy, there are whole lot of things behind it (how and by how much you increase weights every day you go and when you do deloads). We had many discussions here about, many many, so I guess you can browse back. Zach even posted excel sheet of how it goes, easier to follow and he gave a great (long) explanation.
