3 vs 5 Reps: Which is Best for Building Strength?

Starting Strength Coaches Grant Broggi and Nick Delgadillo explain when a lifter may use 3 reps vs 5 reps, and why 3 reps are sometimes more useful for women.

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[LessieFournier]

aifitnessadvisor AI fixes this. vs 5 Reps: Building Strength

[jerseyjim]

I'm 70 and 10lbs away from a 3 plate bench. My core program has always been 5x5 two or three times a week. Interesting to hear Nick and others say I'm overdoing it. I doubt I would've made the progress I have if I lifted like an old man.

[Nattybynature]

5x3 for strength is good because you’re still doing the same 15 reps as a 3x5 but the 5x3 can be higher intensity along side most people form gets sloppy after doing reps but doing triples are manageable and still train the skill just my opinion

[fukashima]

5 sets of 3 is definitely better for strength than 3x5.

[ryanthompson]

The fact is until the individual does both for an extended period of time they will never truly know which is and why.

[donaldkasper]

For deadlift, first lift is my attempt at my new max. I burn energy too fast to play and rep count games. Most lifts at new max attempt or at old max are 1 rep. Reps for numbers are leg presses on the ramp or push board.

[joseyjones-dfjv]

VIR 😂 I love it!!! The next time someone asks me about my programming I’m telling them I base it off VIR

[NotSure]

2:56 looks like coach is chugging whiskey. lol

[rizwan]

The blue book explains that for women a 1 Rep max is about the same as a 3 Rep max, but for men the 1 Rep max is usually higher than 3 Rep max. That's because men generally have a higher neuromuscular efficiency so that they can muster up an additional bit of strength to move the thing for just 1R. Women are less able to do this.

[championchuck]

I for sure agree with the 3 sets of 5 method. However, when I'm cutting and within a deep caloric deficit run; I find that 5 sets of 3 helps me to maintain my strength numbers that I made from bulking /Off season.

[godizself]

I was doing 5x5 all the way until 235.
Then I thought, "Why in the tarnation am I doing this? Will this even by sustainable?

And dread is not the goal of fitness.


Something to consider in your further development.

[jeffverveen]

What about 4 reps with a slow tempo and a pause down the bottom?
It seems to fit the competition bench better for me. Will the extra time under tension and focus on strict technique make up for the 5th rep?

[Tr-ol-L]

Do a set of 3 then go for 5, do a set of 1 then go for 3 🙂

[bigguy]

This makes no sense and I'm an experienced lifter of 20 years. And what was the gobbledygook about men and women? A woman has nowhere near the stamina of a man. 3's for men are fine, four sets of 3 is what I do with the last two sets being my working sets. Then dynamic effort for 4 sets (board press/box squat/deficit deadlifts), then 2 or 3 exercises of accessories for development at 15-20 reps. This has worked wonderfully for me for many years, with necessary periodization of rest and development. Every few months I have a week with no workouts and then my next period begins, whether it's heavy doubles and singles, or 15-20 reps of pure development on my compounds and doing heavy I change it up.

[mike.pritchett.pby]

@2:52 Grant thanks for clarifying! There are a fair amount of women who would otherwise be royally offended by the comment.

[Dan-xom]

Is Grant drinking a bottle of vodka?? Lmao

[terrymiller]

Starting Strength programming is simply a bastardized version of Bill STARR's programming. Coach STARR recommended 5's, 3's, 2's, and singles in his programming. Coach STARR is purported to have trainined thousands of athletes throughout his lifetime of coaching, Following Coach STARR's recommendations and you won't go wrong.

[DanielMOFO]

With Nick being there I guess the strength co isn't excommunicated anymore