rep/set for the 3 main compounds?

[kickureface]

what should they be?
i've heard 1x20squats and 5x5 squats before...

i'm actually cutting down atm and my squat/deadlift is kinda weak. what should i start off with? and when i get stronger should i change the rep/set?
and any changes when im bulking?

 

[Warboss Alex]

(for bodybuilding) I'd say the 5-8 rep range, 2 sets. going high rep on these means you're not lifting as much as you could, and your muscular size will in 99% of cases, be in direct proportion to the weight you use for reps on the core moves.

The 20 rep squat can be done after one or two sets of squats, although some more advanced lifters may not need it. However for beginner to intermediate trainees, your muscle size will also be determined by your 20 rep squat weight.

Unless you're a competitor then your training shouldn't change whether you're cutting or bulking up - why do people lose muscle on a cut? They reduce the load and increase the volume, your muscle has no reason to stick around and atrophy occurs.

 

[kickureface]

thanks warboss

2/5-8 reps for each of those compounds? you mean enough weight to lift until anything above 5-8 is possible right?

and the 20 rep squat....how much weight should i lower it to? i hope you don't expect same...

 

[semag]

Here's a good gauge on the 20 rep squat. Throw on a weight and figure out what you can BARELY do 5 at. A weight where 5 will go up, but slowly.

Then, drop to 70-80% (75% probably) of that weight and do 20.

For example, let's say you do a 250 squat for 5.
250*.75 = 187.5 lbs = ~185lbs for 20.

 

[kickureface]

thanks guys! i shouldnt change my weight during the exercise right....like the pyramiding stuff. just stick to 5-8 rep max and try to get stronger next week

 

[simon]

thanks guys! i shouldnt change my weight during the exercise right....like the pyramiding stuff. just stick to 5-8 rep max and try to get stronger next week

Yep. **** pyramiding. Lift as heavy as you can and get progressively stronger.