Thread by @BeStrongFirst

1/5 Singles and doubles build strength faster than any other rep counts, but these gains are unstable and not supported by muscle growth.

2/5 Tens rule for pure hypertrophy. Unfortunately, the muscles built with them are not as strong as they look. In addition, 10s make athletes very sore, interfering with other types of training.

3/5 While heavy fives do not build mass as quickly as bodybuilding 10s, the quality of this meat is much higher. We are talking about the finest steak versus a mystery meat.

4/5 On the strength side, although fives do not build strength as quickly as ultra-low reps, they keep building it year after year, while the progress from singles and doubles fizzles out in weeks.

5/5 And soreness, while present, is nowhere close to that resulting from higher reps.

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