In one of your posts, you comment about doing ME’s of 3 and 5 reps. How often do you ME work of 3 or 5 reps? And how do you work it? multiple sets of 5 until you can’t do anymore?
who are you addressing in this post?
i was looking for Maraudermeat’s comments. The title of the thread was supposed to show that, but it was cut off. Thanks for your quick response.
[quote]pkiousis wrote:
i was looking for Maraudermeat’s comments. The title of the thread was supposed to show that, but it was cut off. Thanks for your quick response.
[/quote]
call me Meat.
most of my ME working sets are in the 3-5 range. i usually do a 3x3 or 5x5. most people don’t know how to do 5x5 or 3x3 correctly though. many think that they have to do 5 sets of 5 reps. 5x5 or 3x3 is only a guideline. if i’m doing a 5x5 rep/set scheme i shoot to get 5 reps on my first set. then the remaining sets i will probably get 4 on the second then maybe 4 again then drop to 3 or two for the last two sets. i will stick with the same weight on all sets unless i’m able to get 5 reps on the first two sets. if i get all five reps on the first two sets then it’s too light. when i see people getting all 5 reps for all 5 sets then i know one of two things happened 1. the weight was way too light or they lowered the weight to get all five reps on all the sets. the same thing holds for 3x3.
i train 5x5 when i’m feeling like i need a bit more volume and maybe not at my peak strength. i go 3x3 if i’m feeling strong as hell.
if i’m training for a comp i may do a typical pyramid of reps and sets up to a heavy double or single. a heavy single is not a max attempt though. these are all things that most people don’t understand when reading about training parameters. theres a ton of intensity that is lost in many people’s training because they get hung up on gettin all their reps.
something else of note is that i almost always leave a rep in the tank on ME work. the only time that i don’t is if i’m trying to break a previous PR or going for a max attempt.
thanks meat. i usually work up tp a heavy single, though usually not a max single. i have tried ME triple before, but my workout partner and i usually push eacdh other to heavy singles. i will try to hold back for triples and see how that goes. Sometimes i do not feel like i should do more reps.
[quote]pkiousis wrote:
thanks meat. i usually work up tp a heavy single, though usually not a max single. i have tried ME triple before, but my workout partner and i usually push eacdh other to heavy singles. i will try to hold back for triples and see how that goes. Sometimes i do not feel like i should do more reps.[/quote]
i think most people train that way BUT getting stronger is about getting more time under the weights in the 90% and higher range. working up to a heavy single doesn’t allow for much practice with that weight. to get really strong you need to learn to push heavy weight for multiple reps.
trust me… you will only get so strong working up to heavy singles all the time.
people dismiss 5x5 but until you’ve done it correctly, you have no idea how taxing that can be.
[quote]maraudermeat wrote:
trust me… you will only get so strong working up to heavy singles all the time.
[/quote]
listen to this. I had the same problem.
[quote]maraudermeat wrote:
pkiousis wrote:
i was looking for Maraudermeat’s comments. The title of the thread was supposed to show that, but it was cut off. Thanks for your quick response.
call me Meat.
most of my ME working sets are in the 3-5 range. i usually do a 3x3 or 5x5. most people don’t know how to do 5x5 or 3x3 correctly though. many think that they have to do 5 sets of 5 reps. 5x5 or 3x3 is only a guideline. if i’m doing a 5x5 rep/set scheme i shoot to get 5 reps on my first set. then the remaining sets i will probably get 4 on the second then maybe 4 again then drop to 3 or two for the last two sets. i will stick with the same weight on all sets unless i’m able to get 5 reps on the first two sets. if i get all five reps on the first two sets then it’s too light. when i see people getting all 5 reps for all 5 sets then i know one of two things happened 1. the weight was way too light or they lowered the weight to get all five reps on all the sets. the same thing holds for 3x3.
i train 5x5 when i’m feeling like i need a bit more volume and maybe not at my peak strength. i go 3x3 if i’m feeling strong as hell.
if i’m training for a comp i may do a typical pyramid of reps and sets up to a heavy double or single. a heavy single is not a max attempt though. these are all things that most people don’t understand when reading about training parameters. theres a ton of intensity that is lost in many people’s training because they get hung up on gettin all their reps.
something else of note is that i almost always leave a rep in the tank on ME work. the only time that i don’t is if i’m trying to break a previous PR or going for a max attempt.
[/quote]
I like the version of the 5x5 you are suggesting here. I have a few questions if you dont mind Meat.
How long do you stick at a particular ME exercise doing this format of 5x5?
Would you do switch up the ME exercise every week or every two weeks? Also would you pick say 4-5 ME exercises and rotate through them in order to guage whether you are getting stronger through them?
Finally when performing this much ME volume with the 5x5 do you push the supplementary and accessary work hard for thos body parts or just so a few sets in the a comfortable 8-10 rep range?
Many thanks
[quote]dheeel wrote:
maraudermeat wrote:
pkiousis wrote:
i was looking for Maraudermeat’s comments. The title of the thread was supposed to show that, but it was cut off. Thanks for your quick response.
call me Meat.
most of my ME working sets are in the 3-5 range. i usually do a 3x3 or 5x5. most people don’t know how to do 5x5 or 3x3 correctly though. many think that they have to do 5 sets of 5 reps. 5x5 or 3x3 is only a guideline. if i’m doing a 5x5 rep/set scheme i shoot to get 5 reps on my first set. then the remaining sets i will probably get 4 on the second then maybe 4 again then drop to 3 or two for the last two sets. i will stick with the same weight on all sets unless i’m able to get 5 reps on the first two sets. if i get all five reps on the first two sets then it’s too light. when i see people getting all 5 reps for all 5 sets then i know one of two things happened 1. the weight was way too light or they lowered the weight to get all five reps on all the sets. the same thing holds for 3x3.
i train 5x5 when i’m feeling like i need a bit more volume and maybe not at my peak strength. i go 3x3 if i’m feeling strong as hell.
if i’m training for a comp i may do a typical pyramid of reps and sets up to a heavy double or single. a heavy single is not a max attempt though. these are all things that most people don’t understand when reading about training parameters. theres a ton of intensity that is lost in many people’s training because they get hung up on gettin all their reps.
something else of note is that i almost always leave a rep in the tank on ME work. the only time that i don’t is if i’m trying to break a previous PR or going for a max attempt.
I like the version of the 5x5 you are suggesting here. I have a few questions if you dont mind Meat.
How long do you stick at a particular ME exercise doing this format of 5x5?
Would you do switch up the ME exercise every week or every two weeks? Also would you pick say 4-5 ME exercises and rotate through them in order to guage whether you are getting stronger through them?
Finally when performing this much ME volume with the 5x5 do you push the supplementary and accessary work hard for thos body parts or just so a few sets in the a comfortable 8-10 rep range?
Many thanks
[/quote]
i used to switch every two weeks but it usually takes me two weeks to get into the groove with the movement. i typically keep the same ME movement for 4 weeks and then i test to see if i’m getting stronger.
my bench training usually involves two ME movements and then a hypertrophy exercise for pecs for two sets in the 12-20 range and then i do one or two tricep movements for 2 to 3 sets in the 8-12 rep range.
[quote]maraudermeat wrote:
my bench training usually involves two ME movements and then a hypertrophy exercise for pecs for two sets in the 12-20 range and then i do one or two tricep movements for 2 to 3 sets in the 8-12 rep range.
I then do a finisher of high rep wrist curls while dreaming of Phill
[/quote]
I knew you loved me big guy 
[quote]maraudermeat wrote:
dheeel wrote:
maraudermeat wrote:
pkiousis wrote:
i was looking for Maraudermeat’s comments. The title of the thread was supposed to show that, but it was cut off. Thanks for your quick response.
call me Meat.
most of my ME working sets are in the 3-5 range. i usually do a 3x3 or 5x5. most people don’t know how to do 5x5 or 3x3 correctly though. many think that they have to do 5 sets of 5 reps. 5x5 or 3x3 is only a guideline.
if i’m doing a 5x5 rep/set scheme i shoot to get 5 reps on my first set. then the remaining sets i will probably get 4 on the second then maybe 4 again then drop to 3 or two for the last two sets.
i will stick with the same weight on all sets unless i’m able to get 5 reps on the first two sets. if i get all five reps on the first two sets then it’s too light. when i see people getting all 5 reps for all 5 sets then i know one of two things happened 1. the weight was way too light or they lowered the weight to get all five reps on all the sets. the same thing holds for 3x3.
i train 5x5 when i’m feeling like i need a bit more volume and maybe not at my peak strength. i go 3x3 if i’m feeling strong as hell.
if i’m training for a comp i may do a typical pyramid of reps and sets up to a heavy double or single. a heavy single is not a max attempt though. these are all things that most people don’t understand when reading about training parameters. theres a ton of intensity that is lost in many people’s training because they get hung up on gettin all their reps.
something else of note is that i almost always leave a rep in the tank on ME work. the only time that i don’t is if i’m trying to break a previous PR or going for a max attempt.
I like the version of the 5x5 you are suggesting here. I have a few questions if you dont mind Meat.
How long do you stick at a particular ME exercise doing this format of 5x5?
Would you do switch up the ME exercise every week or every two weeks? Also would you pick say 4-5 ME exercises and rotate through them in order to guage whether you are getting stronger through them?
Finally when performing this much ME volume with the 5x5 do you push the supplementary and accessary work hard for thos body parts or just so a few sets in the a comfortable 8-10 rep range?
Many thanks
i used to switch every two weeks but it usually takes me two weeks to get into the groove with the movement. i typically keep the same ME movement for 4 weeks and then i test to see if i’m getting stronger.
my bench training usually involves two ME movements and then a hypertrophy exercise for pecs for two sets in the 12-20 range and then i do one or two tricep movements for 2 to 3 sets in the 8-12 rep range.
[/quote]
Thanks Dude. I am thinking I would use the regular bench, close grip inclines, 1 board and 2 boards as my 4 ME exercises for bench because I lift raw.
So I guess I would try spend 3-4 weeks on each exercise? How do you guage when you need to push up the weight you’re using on the lift - is it when you get to the stage you are hitting the first two sets of 5?