Building Strength - 5x5 or 3x5

You’re correct.

You’ll unlikely be able to complete 5 sets of 5 reps with weights above a certain percentage of your 1 rep maximum. From what I’ve read however females can lift more reps at a higher percentage of their 1 rep max than men. I think it was something to do with men having the capability to engage more muscle fibres when they lift allowing them in general to have greater levels of absolute strength but fatigue accumulates more quickly.

In addition most rep guidelines that you can find put the number of reps required to build pure strength at around 9-15 per exercise (3×3 or 3x5 for example). Using reps in this range in theory will allow you to improve your strength without adding much size to your muscles whereas reps between the 24-40 rep range are most suited to hypertrophy with the lower end of that range also contributing to improvements in strength. So 5x5 (25 reps in total) in theory will give you a good balance of strength and size.

If you’re looking to build endurance then advice states that you should train in lactate inducing rep ranges for each set (20-25).

Powerlifters tend to stick to the lower (pure strength) rep ranges the majority of the time as the lifts are so physically taxing when you start lifting heavy that your joints get beaten up and your nervous system gets fried very quickly. Lifting more reps with a very heavy weight is an injury waiting to happen.

All that being said however, if you stick to a particular rep range for too long you get to a point of dimishing returns, so cycling through the various rep ranges periodically can help to get things moving again.