The 5 @8

Hi guys,

My question is regarding programming, specifically the 5 reps @8.
This is probably one of the most prescribed sets from the BBM programs I’ve seen.

Now, my understanding is that

90% of 1Rm is skill / strength.
70-80% is the money for muscle growth.

5@8 is supposed to be around 82% from the rpe chart.

Now I accept that this is nearly in the 70-80% range.
But it isn’t…

So my question is why would you use 5@8 when 6-7 reps @8 or 5 @7 is solidly in the 70-80% range?

Thanks Guys,
Calum

There is usually some fatigue intraworkout that lowers the relative intensity and we’ve said 70-80% ish, which includes 5 @ 8. We also regularly prescribe 5 @ 7 or % drops from 3 @ 9, 1 @ 8, etc.

Finally- it’s much easier to accurately hit a 5 @ 8 than 5 @ 6 as it’s closer to a limit set (5 @ 10) and less squishy.

1 Like

Thank you for the reply. That all makes sense.

Could you please clarify

“There is usually some fatigue intraworkout that lowers the relative intensity”

Surly intraworkout fatigue would ‘increase’ the relative intensity, (due to a transient loss in performance and therefore decreased e1Rm throughout the workout) unless you’re talking about dropping the absolute weight on the bar after each set?