Originally Posted by
tadawdy
This is part of the trouble of just saying 5x5. What's the frequency? Load relative to 1RM? If we are debating the merits of 3x5 done 3x/week vs 5x5 (5 working sets) done once or twice a week, I'll take the 3x5. The 3x5 gives you more or similar volume of work (a primary consideration for hypertrophy), typically a heavier load can be used (driver of strength gains), and greater frequency (better for skill acquisition).
The other question: how much daily volume does a beginner actually need to improve?
If we are including warm-up sets in the 5x5, then we might basically be talking about the same thing. I do warm-sets, but I wouldn't count that in my work sets for the day.
A lot of lifters have done a lot of things over the years, but it doesn't mean it's ideal. An appeal to tradition is not the way to decide best practice. I stand by my comments on the rows, as they are evidence-based. If you want a rowing variation that doesn't tax your back, why not pick something other than a bent-over row?
You are way over-complicating things, a nearly-unavoidable tendency when thinking about nutrition or fitness, but counterproductive in my view.
It used to be that you just told a lifter, hey, do 3 (or 5) worksets of squats starting with a light weight a couple times a week, and increase the weight when you can. And if the lifter stuck with it for a while, it worked.
Now, we agonize over %1RM, whether 14 or 15 total reps is more "optimal", which exercises are on the "accepted list", what exactly to put in the magic post-workout shake and when to drink it, and whether our workout discussions include enough caveats! One very important thing that is missed by these technical discussions of how many reps/sets/frequency is "ideal" is that people respond slightly differently, so it's important that they experiment and find out what ultimately works best for them. Some people grow best on an HIT program, others on HST, some on the "Arnold" program, etc.
tl;dr quit overthinking it and just lift. Make adjustments if necessary.
