I had some short lived success for close to a week with the 5x5 method, but things are changing and I'm trying to do what is most optimal at this point to recover from overtraining...
People covet the 3-5 rep range for what is known as functional hypertrophy. They also tell you to stick to the 8-12 rep zone for "standard" hypertrophy to gain muscle size at the expense of strength. That's what they say, but I've never had huge success with 8-12 reps (probably because I didn't properly understand the mechanics of progressive overload).
I did see some decent size increase with calisthenics 5x5, but 3 weeks into recovery and still no huge gains held (just a bit more than previously). So, instead of waiting 1-2 more weeks to see the full recovery, I'm attempting to continue with the exercises (table rows, dips, squats, and pushups) at the 4 rep range instead of 5, for just 3 sets.
I started this morning (3:00am workout), and while the 4 pump isn't as great as the 5 pump, the follow-up after continuing with my day (getting all my meals in) has yielded greater size than the 5x5. I'm surprised this only took a certain numbers of hours (7-9) on the first day of the workout, without any sleep.
The question now is, will I hold on to the gains? Is 4x3 a valid training method? I'll post as soon I see more results.
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