The 3-to-5 rule for strength — a framework by Ole Wang

Hand-drawn diagram of framework 392, The 3-to-5 rule for strength: 3 to 5 of everything. Heavy, clean, rested. — Framework 392 · in one look

How to use it

Strength is a skill, so practise it often and fresh: 3-5 days a week, 3-5 exercises, 3-5 sets of 3-5 reps, heavy but clean, 3-5 minutes of rest. Three days of three sets of three is already a 20-minute strength session.

How sure we are

E Evidence: built from practice. What works for coaches and practitioners. Labelled that way.

Sources

An old coaching heuristic, explained by Andy Galpin (🟠) · see 136: frequency for skill.

Not medical, legal or financial advice.

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391 SEEvery muscle, every 72 hoursHit each muscle about every 72 hours.395 EA plan beats a better planWrite it, track it, beat it a little.411 SSplit cardio from powerPower first and fresh. Cardio 3+ hours away.413 SEEight dials when the reps get easyOne dial at a time, then the next rung.313 PLegs for the brainStrong, fast legs. A sharper brain later.304 SEStrong enough, not hugeTwice a week, for life. Capable, not bulky.