Single Factor 5x5 Question

[Isolate-X]

I've been doing 5x5 for a few weeks now and have already made some gains, but I didn't realize until today that I had overlooked something. I never realized that on Fridays you are supposed to do an extra set for 8 reps using the weight from the third set. Do you think it matters if I do this extra set or not? Contemplating whether or not to start doing it, since I've already been making good gains without it. Thanks.

 

[Guinness5.0]

Do it.

 

[blut wump]

Just watch your gains accelerate from this Friday.

That 8-rep set is more by way of a conditioning and hypertrophy set. I often like to do a back-off set after going heavy. It feels like it eases away some of the tension.

 

[Isolate-X]

Alright, thanks. I'll be doing the back-off set on Fridays from now on.

 

[Isolate-X]

Have another question. Do you think it's a good idea if I add chins or pullups on Wednesdays? If so, which one and why?

 

[anotherbutters]

It's be worth spending a few minutes re-reading the description of the single factor. You should already be doing pullups on Wednesdays!

Edit: Sorry bro, my mistake, pullups aren't in there. I remember now, I did a run of the dual factor first and liked doing pullups on Wednesdays, so I think I asked madcow and he said it's ok to keep them. I do the same exercises in the single factor as I did in the dual factor. I keep a journal on here if you're interested.

 

[Isolate-X]

I'm pretty sure I can't even do a single normal pullup. Are those assisted pullup machines a worthy substitute, or should I do lat pulldowns until I can do my bodyweight? Thanks.

 

[Jim Ouini]

I'd say lat pulldown. I think the assisted pull-up machine gives too much help where you don't need it.

I have my wife doing pull-ups with a band choked around the pull-up bar and she puts her knee in it and goes to town. She said she likes it better than the assisted since it gives help at the bottom where she needs it and less up top.

That being said you'll probably do fine with either.