5X5 vs 3X3 for MMA

[jsitm]

I've been lifting for about 2.5 years but only powerlifting for 1 of them (I was a bodybuilder/retard before that). Everywhere you look on the net for powerlifting it pretty much says the same thing: use 5X5. What about the 3X3, is it more effective? Would someone that can squat 2X their body weight be ready to move on to an "advanced" scheme like 3X3? Probably most important: isn't it better for combat strength purposes (since you'd be better training the anaerobic alactic system)?

I keep searching around but haven't found much info on 3X3 training. All I really know is that it uses 90% of your 1RM as opposed to 80%. Is there some info somewhere?

I don't need to be spoonfed I can read shit myself, but can't find enough articles anywhere.

 

[RemyR]

In all honesty I wouldn't really follow a strict 5x5 or 3x3 routine if you're also currently training. It's really fucking rough on the body on top of getting kicked in legs, shooting doubles and tossing people, etc etc.

I used Bill Starr/Madcow's 5x5 routine though and had very great gains on that, and as such I highly recommend it. I also recommend you learn some olympic lifts (the snatch and C+J), as I feel they have had a great carryover for me at least to MMA.

Best thing to do is to devote some time to getting stronger if that's your goal. When I was lifting heavy I only trained twice a week, once in grappling and other in striking. Even then though your legs/core might take a whooping. It's all relative the individual and his training methods I know, but I though I'd give you a fair warning.

 

[chia]

It's just a rep range. There is nothing advanced or novice about rep ranges. 5x5 is good because it's heavy enough to make progressive strength gains, enough volume to build muscle and work capacity, and there are endless ways to lift 5 sets of 5 (ramping, constant, wave, etc). There's nothing magical about it but it's pretty versatile and a good starting point for most people. Eventually you'll want to rotate rep ranges regardless of what you're training for. 3x3 will naturally have less volume and higher weights. It might work better or it might not...why don't you try it out and see?

(If you are referring to the Stephan Korte 3x3 powerlifting program and the Bill Starr 5x5 program (not just sets x reps) that's a litle more complicated).

There's not really going to be any significant advantages between 5x5 or 3x3 for MMA, since anerobic conditioning is distinct from strength training.

 

[jsitm]

Thanks for the replies. Does anyone else have any other information on 3X3, maybe a link or two I can read up on?

 

[chia]

Are you talking about the Korte program or just doing 3 sets of 3?

 

[Mark Limbaga]

The 5x5 variant I used moves you into a 3x3 after 6 weeks

 

[RemyR]

It's just a rep range. There is nothing advanced or novice about rep ranges. 5x5 is good because it's heavy enough to make progressive strength gains, enough volume to build muscle and work capacity, and there are endless ways to lift 5 sets of 5 (ramping, constant, wave, etc). There's nothing magical about it but it's pretty versatile and a good starting point for most people. Eventually you'll want to rotate rep ranges regardless of what you're training for. 3x3 will naturally have less volume and higher weights. It might work better or it might not...why don't you try it out and see?

(If you are referring to the Stephan Korte 3x3 powerlifting program and the Bill Starr 5x5 program (not just sets x reps) that's a litle more complicated).

There's not really going to be any significant advantages between 5x5 or 3x3 for MMA, since anerobic conditioning is distinct from strength training.

I should have clarified a bit on my post. When TC said 5x5 and 3x3 I thought he was referring to their respective programs (Bill Starr and Korte). In which case I think that those might be a bit too in addition to heavy grappling and sparring.

 

[Richmond_Hrvat]

Chia,

if there should be no distinct advantage between the two in terms of strength for MMA, would it not make sense to then choose the program with less volume?

 

[knight]

Thanks for the replies. Does anyone else have any other information on 3X3, maybe a link or two I can read up on?

Bodybuilding.com - 10 Reasons To Start The 3x3 Program! - Mike Mahler

 

[vision1]

How about 4x4?

 

[F5]

so ur not a retard anymore?

 

[DrBdan]

Chia,

if there should be no distinct advantage between the two in terms of strength for MMA, would it not make sense to then choose the program with less volume?

My two cents is that while 5x5 is more volume, 3x3 is higher intensity because you would (presumably) being using a greater % of your 1RM since you are only doing 3 reps. In my experience I noticed a bigger difference dropping from 5x5 to 3x5 than from 3x5 to 3x3.

 

[Oblivian]

so ur not a retard anymore?

Almost every single post that I've seen from you has been ridiculous. If you don't have anything to contribute, why are you still here?

 

[miaou]

How about 4x4?

Enough with the silly questions!

4x4 ("four by four") is a four-wheeled vehicle with a drivetrain that allows all four wheels to receive torque from the engine simultaneously.

Like as if you couldn't have googled that for yourself!

 

[Urban]

The best routine is the one you can continue to progress towards your goals with. THIS WILL CHANGE as time progresses as NO ROUTINE OR REP SCHEME WORKS FOREVER nor does a universally applicable protocol exist. So... In sumation: do work works for you, switch when it stops working.

 

[DeathAtTheGates]

I would just be careful of too many heavy singles, or at least maxing out while fight training.

 

[turbozed]

How about 4x4?

Yes. How about it?

Approved.

HOOooooooooooooOOOOOOOOO!!!

 

[ShadowNINku]

Yes. How about it?

Approved.

HOOooooooooooooOOOOOOOOO!!!

lolz
teh 3x5 has been working for me for getting stronger and it's between a 3x5 and a 5x5, I tried to do some light weight work today though at 12 reps today and it sucked, my muscular endurance is bad

 

[Richmond_Hrvat]

My two cents is that while 5x5 is more volume, 3x3 is higher intensity because you would (presumably) being using a greater % of your 1RM since you are only doing 3 reps. In my experience I noticed a bigger difference dropping from 5x5 to 3x5 than from 3x5 to 3x3.

Yes, you necessarily use a higher percentage.

You noticed a bigger difference in what when you dropped intensity versus sets?

I think what I was getting at when I killed this thread in April is if I was training for MMA and had heavy endurance/work rate practices. I would rather take the program that would have me doing less volume in the weight room and handling heavier weights.

 

[ThinkGreen]

Someone say 4x4?