T Nation

Cadence Advantages: 5/5 vs 4/4?

Dr Darden,

Are there any specific advantages under normal cadence, when/if shifting to 5/5 instead of 4/4?

I heard a podcast with Jim Flanagan, where he told that you and him tried several routines/cadences with trainees and specifically referred 5/5 as normal.

Such cadences offer variety. I’m not sure I’d call them normal.

Is there a cadence that you consider normal or default? If I remember correctly, 2/4 was the recommendation years ago.

As an aside: the ratio of negative to positive work in 30/30/30 is 2:1, which is the same ratio you get for 2/4 reps. Coincidence?

It’s a coincidence.