Is Mark Rippetoe Wrong About 5's?

Mark Rippetoe famously loves 5's. The question is: is that always the best thing? Starting Strength Coach Grant Broggi explains why it may be time for you to switch things up and try a different rep range.
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[@johnpymn9869]

THEE best transition is to move to 5-3-1 I'm 63 and have done 5-3-1 and continue to add weight to the bar every month,, SS is THEE program to start with then transition to 5-3-1

[@getfitbyayush]

What an amazing video. Too many questions are answered here. Thank you

[@TomT531]

This came at the right time! Thank you

[@scottcharlton129]

Makes so much sense. Thanks for sharing.

[@thestrengthco]

You bet!

[@markmele2131]

i switchdd to 3s for deadlifts. heavier weight less grindy.

[@levelupwithleon53966]

This video helped a ton!

[@thestrengthco]

GREAT TO HEAR!

[@diegohidalgo9088]

This goes absolutely in line with what Nick Delgadillo is saying with the Starting Strength program. Really good content. By the way, I like the idea of a “5 to 6 reps”. Not much of range, is it?😊

[@shaokhan310]

I wonder how strong Nick is

[@jeffreybabino8161]

Hi this is a very good idea it's a workable idea thanks🏋️

[@hoorayimhelping3978]

Something I've found that helped me when my pressing stalled is adding in five sets of heavy singles. So I'll do 3x5 press on Monday, 3x5 bench press on Wednesday, then on Friday 5x1 press at about a 15-20% weight increase from the fahves I did on Monday. Then the next week, alternate the bench and press, with a 3x5 bench press on Monday and a 1x5 bench press on Friday. I know this goes against coach Grant's advice of "do 15 reps," so I'm sorry if it's unhelpful. But it seems to go along with the advice in the blue and gray books that says the key is to accumulate enough stress to force an adaptation.

[@mackenziebenedict8403]

do you do any pin presses?

[@Besse109]

Cool I just started the program (was strength training for 2 years on my own before) and this is what I did yesterday on my top sets of bench and press

[@Massenomics]

I give this video FIVE JD Power awards

[@andrerouth4253]

5 reps is the goal. What you can actually do on the day depends on a bunch of external factors: recovery time since last overload, sleep, what you ate, warm-up, other exercises you do before, having the coach there to "motivate" you, micro-health issues (are you coming down with something), etc. do you know any lifters with mental health issues? Yes, we all do. Sometimes, it can make them wimp out. Other times they'll be like raging bulls. It is a good discipline to include a "How I felt" section in the training log. Thanks four your intelligent and thoughtful analysis.

[@abdullahalarabi2015]

Greyskull strength variant solves this issue. (a) Bench 2x5/ 1x5+ AMRAP Row 2x8 Squat 2x5/ 1x5+ AMRAP (b) press 2x5/1x5+ AMRAP Chinup 2x8 Deadlift 1x5+ AMRAP (a) Bench 2x5/ 1x5+ AMRAP Row 2x8 Squat 2x5/ 1x5+ AMRAP

[@mucpatrick]

I dont see it? becouse of the extra AMRAP volum?

[@SueRosalie]

yes I usually switch my press to 5x3 and staying with the 3x5 for bench press helps my press get stronger

[@Zombiefann]

I don't think Rip would disagree with anything you said.

[@jeremymuir4332]

Yes, I think this concept is actually what all strength programmes really expect. Increasing strength requires sufficient practise and sufficient recovery. A challenging resistance requires adequate volume to progress along with sufficient nourishment and rest to repair. 5s set a target, but practise drives improvement. Keep going.

[@CrazyLocoInsane1]

I like to break that 15 reps for another day which seems to work as well. If I have only enough time to get 2 sets of 4 on Monday I’ll get the remaining sets and reps 24 to 48 hours later. I have been able to increase my bench that way as well.

[@thebehavioralobservationsp8311]

I've been doing this more or less intuitively as my NLP lifts have gotten more challenging. The thing I wonder about is if I press reps of 3,2,2,3, etc... to get to 15, should I wait until I can do 3x5 with the same weight in subsequent training sessions before adding more weight to the bar? I feel like I'd be in the same boat at the higher weight if I don't do this.

[@blakecoughlin6091]

Would this approach also work for other upper body movements like weight chin-ups and weighted dips? Also, if we get all 15 reps (split among multiple sets more than 3 sets), would it be appropriate to add 5 lb next workout?

[@thefox1703]

Absolutely!

[@M3tz124]

High fahhhve brother

[@0hopscotch0]

If your bench is sticking work on sticking points. Or typically its tricep weakness. So build tricep strength

[@trevorvarney4900]

Good info. How many times a week do I do the 15 reps for each exercise?

[@gunner7633]

So would you say with squat maybe switch to 3x3 and maybe a lighter day 5x5?

[@sambsialia]

How would you add variety to squatting? Instead of bro splits, I like the novice program. Some weeks I simply loose days because of unexpected stressors, swing shift, extra work etc. I can always do a full body with novice. No I dont progress each lift every day or even week, but they take turns. I have taken breaks from back squats by doing front or zercher about every fourth week. I found loaded sled rope pulls in a Strongfit video so my wife can do a loadable pull up variant. I do farmers frame carry every training 3x50 feet. This means I am doing novice but it always includes a push, pull, hinge, squat and carry. I believe the carry builds extra axial load volume that buttresses the squat and dead and helps posture.

[@thestrengthco]

Squatting depends on a lot more variables, the lifters weight, weight on the bar, training history etc... You would do well hiring a coach to take you through this process. My gut is you dont need Fronts or Zerchers... K.I.S.S

[@Cichlidman]

That’s the way I’ve been doing it

[@cszabo8899]

If you're missing reps, you can just stay at the same weight until it gets easier and you're making those reps. Increase caloric and protein intake accordingly. Does this sound reasonable?

[@mucpatrick]

smart man

[@nealbakerlis]

Stick to 5s until you hit a plateau, switch to 3's and then 1's

[@MrPotatoesLatkie]

What about just adding 5lbs weekly? Would give you more mastery over that weight, and better preparation for an extra 5lbs the next week? I'm thinking of squats. Also, instead of the 15, could one do 3X5 on day 1, 4X5 on the session, then a 5X5 the next before they move up?

[@jms0313]

Yeah that’s intermediate

[@jerseyjim9092]

Any reason why only 15 hard reps instead of 25. Gave 3s a trial run today. Got my 15 in and then switched to 2s for another 10.

[@fraserbartlett3442]

Genuine question... With 5×5 is it a few warm up sets then in to 5×5 'working sets'. Or 5 sets total so only 2-3 sets at maximum effort?

[@koreyfreemanofficial]

It's 5 working sets. Aka a ton of volume

[@shaokhan310]

I tried that 15 total reps and i got weaker and felt beaten up

[@andrewalexander1086]

Very interesting video, I started on 5X5 back in 2017 till 2020 when I tore my shoulder ligament and sciatica from using a safety squat bar due to shoulder tear because of the downward pressure on my spine. Took 18 months off, started again beginning of May 2022 on 5X5 made good gains till September. 5x5 is good to start with but as you get heavier volume is to much if your an older lifter so can’t recover for next workout. I went to 3X5 after a week off and didn’t feel comfortable with it thought I was cheating. However to be honest I stuck with it and now I find that less is more and making gains again. Press is my weakest I’m stuck on 47.5KG for 5X5 or 3X5 have deloaded a few times but still getting stuck on or around 47.5 / 50 KG for 3X5. Think I will take his advice and go for less reps and more weight. If this fails I will dump the barbell and use dumbbells instead

[@xanderluminoso1599]

What I did, eating well, doing the press 2 times/week, and when I got a bit stronger, I upped the number of reps to 6. When 3x6 felt relatively easy I upped the weight by 2.5 kg, (no small plates sadly) and did 4x5 with it, than 5x5, than when I got stronger, 4x6, and so on. You have to increase something and if a 2.5 kg load increase is too much, than do more sets like the video says. Keep up and you will get stronger. ( I am 50 y old)

[@davidmasini3503]

How about doing 5 4 3 2 1? Maybe with much less time between sets. In the end this is 15 quality reps.

[@triplecheeseburgermotovlogs]

In regards to micro loading, is there a minimum weight to use? I have been using 0.25kg for my bench and and 0.125kg for press. Just wondering if I am just wasting to much time overdoing micro loading.

[@thestrengthco]

We generally take lifters from 2.5lbs increases down to 1.25lbs and then adjust reps from there. Smaller micro weights can be useful, assuming all of your other iron is accurate.

[@triplecheeseburgermotovlogs]

@@thestrengthco Thanks for the reply and great video by the way. I am just trying to milk LP for as long as possible.

[@mustafayldrm3449]

@@thestrengthco good thing is those weights can be easily measured by a kitchen scale

[@Rack979]

Almost there! I see 0.010 of a 25kg plate, and 0.005 of a 25kg, just need 0.006, 0.007, 0.008 and 0.009 plate plates for full 0.001 plate resolution (0.005+0.006 equals 0.011 plate, for example). This should be enough! Surely these will be the next Strength Co plates after the 3/4 pounders are released!

[@Rack979]

A kilo set has plates from 1.000 plate (25kg) to 0.100 plate (2.5kg), including 0.200, 0.400, 0.600 and 0.800 plate. 0.050 plate is 1.25kg. Just need a plate between 0.014 (0.014+0.040 is 0.054) and 0.036 plate (0.036+0.005 is 0.041) to bridge the gap between the 0.005 through 0.010 plate microplate set and the big plates. 0.030 plate is 0.75kg, 0.025 plate is 0.625kg, 0.020 plate is 0.5kg, these plates already exist. 0.035 plate at 0.875kg isn't too unusual, but I've never seen one, same with 0.015 plate 0.375kg. If you want to jump 0.040 plate (1kg*2, 2kg) per workout, good! But you could also jump 0.029, 0.039 or 0.045 plate as well with 1/1000 of a plate granularity. You don't have to limit your jumps to the minimal increment!

[@ayahuascadog2346]

Never understood why it had to be one or the other. I enjoy doing 2 sets of 5s, 2 sets of 8s and one set of 10-12 every workout for the bench. Although I got my squat up to 6 plates with just 3 or 4 sets of 5s a week

[@SueRosalie]

many decades of experience with many many trainees is how these optimal numbers were determined

[@springpistonriflefeverlone9611]

I talked once with an old Asian woman at our local river. She said all fish in the river are good, lol, just depends how you cook them. All rep ranges are good and all produce strength 💪. Experimenting with different rep ranges will teach you how they affect your body.

[@CB-so8xd]

The old Asian woman said lol?

[@skandalbanker]

How much does she bench?

[@springpistonriflefeverlone9611]

@@skandalbanker Mack truck 🚛 😆

[@mcluhansalem7547]

Can I bench like 176 IBS 3set / 15 reps to make my next 3set /5 easier ( 185ibs) For example. And keep doing because it's seem hard to progress What do you think

[@Mukation]

Do 5 sets of 10s at 70% on monday and 3 set of heavy (like 85%) AMRAPS on friday and add 5 pounds every week, and decrease the volume reps with 2 reps every 2 weeks untill you're down to 6 reps for 5 sets. By that time you'll be doing 95% of your previous 1 rep max on the heavy day for atleast 5 reps. The reset back and start with 10s again for volume with the newly calculated 1 rep max.

[@mcluhansalem7547]

Thank you very much

[@Mukation]

@@mcluhansalem7547 You're welcome! Keep pushing!

[@antoniobrunson5839]

So when short on time, and you get half of 15 reps take some weight off and finish the remaining reps?

[@thestrengthco]

That is an approach yes.

[@SueRosalie]

if you are short on time, reduce the reps in the warmup sets, not your working sets.

[@rafaelcarrera9436]

I found 5x5 too time consuming, so instead I just do 1 set to failure with Mark Rippetoe tucked comfortably into a big baby sling carrier on my back.

[@SueRosalie]

SS is 3x5 not 5x5, that's the Texas method

[@mucpatrick]

1-1-1-1-1 -1 -1-1-1-1-1-1-1-1-1-1 ok ? if I have time 2 min rest, thats 30 min each lift I have that time.

[@eastsidebarbell209]

Mike Mentzer

[@Kinzey]

What about 5 x 5?

[@jd0879]

Honestly i find 5x5 garbage. It’s just too much volume if you use adequate weight

[@bigdaddytrips6197]

Depends on how much you're using in every set . Example I can set of 315 for 5 reps , 4 to ,5 sets . If I feel really good that day I'll throw some more weight on my 4th set .

[@schumann967]

I thought it was 5 sets of 5

[@mitchhansmeier4225]

For the algorithm

[@realcastironstrength]

FHAAAAVVVVE BUUUUHHHHH FHAAAAVVVVEEE

[@4um360]

Those 1.25 pound plates are expensive. 😮

[@jeffreybabino8161]

Fives are ok for some people but not for all

[@rns7426]

You been doing the program for 10 years?! You’re not doing the program, eat more! On a serious note. Using the SS method and being forced to say 3’s in order to get 15 reps on press or bench. Would you dial down the rest to 5 min vs sets or still rest a whole 8? Thank you

[@thestrengthco]

Gross. We don’t promote obesity.

[@rns7426]

@@thestrengthco wait I had an edit!

[@gsquared2394]

DO YOUR FAHVES