5×5’s are usually done with 81-87% of your max weight for that exercise.
Load and Restīecause you are only performing 5 reps in each set, the load should be relatively heavy compared to higher rep schemes. What Is 5X5? DefinitionĪ 5×5 scheme means you are to perform 5 sets of 5 reps for a given exercise, with significant rest in between sets to recover. By the end, you’ll be able to determine which rep scheme you should follow to help you achieve your goals. In this article, I’ll go into more detail about the 5×5 and 3×10 rep schemes, loading protocol for each one, and which one is best for different types of lifters. When these are applied correctly, each rep scheme is effective. While some lifts are better suited for one option over the other, the end results will be a function of intensity, consistency, volume, and frequency. The 5×5 and the 3×10 rep schemes can both be used to build muscle strength and size. Two common set and rep schemes are 5×5 and 3×10. If you’re looking for the best way to grow muscle or get strong in the gym, you might find yourself wondering what the best set and rep scheme is.
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