Mrb1p
PRICERSTOPDAPUCK
5x5 is great for linear progression on the core lifts. Add assistance work for the lifts rather than for your muscle. Aim for exercises that will increase your bench squat deadlift and OHP.
Is it your first time with 531? Ive done it for 56 weeks straight and tried a lot of variation, I wouldnt go with BBB.5x5 with linear progression is a good beginner program. I did it for 3 months with added accessories. I'd suggest adding at least a couple accessory lifts per muscle group per workout. For the accessory work, do 3x8-12 or 4x8-12. If you can't do at least 8 for each set, it is too heavy. Once you exceed 12 on your last set, up the weight. If you're looking at Stronglifts, you're probably getting plenty of leg work that you can focus on upper body accessories. I'd suggest that doing 3x5 instead of 1x5 on deadlifts would be better for progression, but that is based on personal experience. Once you're past the point where you can make linear progression, make sure you find a good intermediate program.
For numbers, in 3 months I went from a 95/135/85 lb(S/D/B) to 200/265/135 with Stronglifts. You can see my bench progress was kinda ****.
For me, I'll be going back into programming with 5/3/1 Boring But Big with a 5x5 first set last. It's a simple program and should work well for a beginner as well if you're interested in looking at anything else. Here is a good summary: Boring But Big
You can find a good app for your phone to track progress with that program as well.
The first one is quite questionable. It seems to be highly individual how muscles respond to both reps and frequency, but I have never seen any science saying you got to do at least 8. I know PTs etc. like to say somewhere between 8 and 12, but I think that has more to do with the risk of injury than anything else (I don't know though). If someone inexperienced try to lift close to their max there is probably a higher risk of serious injury doing squats, deadlifts etc. Person A might very well respond well to 8-12. I have over almost 20 years of lifting weights found I respond better to lower number of reps - even as low as sets with 2-3. Then it depends on what frequency I am on - I would not do squats 4 times a week doing close to my absolute max with 2-3 reps.
Do agree with you on the second one. I believe in higher number of sets with a high frequency (and lower number of reps for strength).
What I like with 5x5 is that you do get more sets and lower reps than what most people usually do.
To answer the OP. There is nothing scary about 5x5. But you got to test it out systematically to see how you react. Impossible for anyone in general terms to say online if it fits you or not. And a muscle is a muscle so compound or isolation shouldn't matter. People tend to like getting their biceps etc. pumped - so higher number of reps would make sense. In terms of getting stronger there is no difference.
Go for pendlay rows, go at like 70% of your deadlift max, double overhand grip, normal deadlift foot position and hammer like 5 rep.How do you like doing the heavy rows? Going to switch to the 5x5 from 5/3/1 where rows are just an assistance lift.
What has been your favourite variation? Always open to suggestions. I've been having a hard time sticking with a program due to health issues, but I get in when I can.Is it your first time with 531? Ive done it for 56 weeks straight and tried a lot of variation, I wouldnt go with BBB.
Triumvirate has been probably the one Ive run the longest, but its boring, off-season powerliftin/Bodybuilding are much more fun IMO.What has been your favourite variation? Always open to suggestions. I've been having a hard time sticking with a program due to health issues, but I get in when I can.
Okay, thanks. I will take a look and see what seems to fit my needs most.Triumvirate has been probably the one Ive run the longest, but its boring, off-season powerliftin/Bodybuilding are much more fun IMO.
What kind of injury lets you squat but not DL?Had to give up on deadlift while I heal an injury. Hope to start again by the end of the Summer.
5x5 has done wonders for my squats. Moving up at a relatively fast pace. Quads are getting ripped.
What kind of injury lets you squat but not DL?
How familiar are you with barbell training? It seems like issues that would stem from poor form.That is an excellent question.
It is with my right knee. It was injured when I was doing a deadlift. Probably due to improper form/going to heavy. It was bothering me when I squatted down to deadlift. However, when I do actual squats I don't feel any pain at all. I do full squats as well not half squats.
I think it was because when I was deadlifting my weight was shifted too much forward putting more pressure on my knees.
P.S - I'm actually going back to deadlifting this weekend as it has healed.
How familiar are you with barbell training? It seems like issues that would stem from poor form.
So Deadlifts are just 1x5 for everyone?
Can we apply 5x5 to everything like biceps curls, triceps, lat pulldowns, rows, etc?