I use 3x5 because you don't get stuck like you do with 5x5. As you just did.
Member
3x5 and 5x5
hey probably a stupid question, but am going to ask anyway. i've just finished a beginner 5x5 (stronglifts5x5) program that i started in February, it is very similar to your example is starting strength. actually is pretty much identical, except for the the back extensions, in this one it calls for barbell rows. and dips after workout a. the main difference is that it is 5x5 instead of 3x5, the program calls for increases in weight to each exercise each time it is done, just as your program. am just wondering on why you use 3x5 instead of 5x5, i found that 5x5 worked well, and that i perhaps the extra sets increase the practice in form.
but asking this because am at the stage where am finding it hard to carry on increasing the weight, and have stalled on most lifts, bar deadlifts. am thinking that dropping down to 3x5 may help, as it'll reduce the volume, but i don't know what affects it has on the strength side.
any feed back is appreciated
Joe
TMPHBITEU
I use 3x5 because you don't get stuck like you do with 5x5. As you just did.
Starting Strength Coach
In my quest to originate my own breakthrough program that I could write a book about and make lots of money, I too was once guilty of attempting to "tweak" the SS program with lots of different set and rep schemes for my clients because I was not satisfied with the way 3 x 5 looked on paper. I too once tried 5 x 5 for the beginner routine which worked great for about 4 weeks and then all of a sudden my clients started to bottom out on squats around sets 4 and 5. The solution: reduce sets from 5 to 3. Did I do that...yes, but I still didn't like the way 3 x 5 looked on paper so I increased the reps from 5 to 8. This worked good too....for about 3 weeks and then guess what....clients started failing around reps 6, 7, and 8. Solution: Drop the reps down to 5. So what was I left with after much expirementation with a wide variety of clientele.............3 x 5. Some amazing shit folks. Don't fuck with the program...it wasn't pulled out of thin air.
Member
it think both 3x5 and 5x5 work and get your stronger. its just that you might stall on 5x5, but you won't stall on 3x5. your able to increase the weight faster with out getting stalled.
Member
Using 3x5 leads to more sustainable progress than 5x5? Interesting... I've read SS and am now reading PPST. I started my girlfriend on SS.
I am actually thinking of doing SS and since I've been lifting for several years and fall into the intermediate categories on the charts in the books, I was going to add in a couple of supplemental exercises. Am I on the right track here?
TMPHBITEU
That's an insightful observation, Kas.
Member
DOn't screw with the program, until it's time to screw with the program.
Is it time yet?
If you have to ask, it ain't time yet
Member
You've been lifting a few years and consider yourself an intermediate... yet are going to run a novice level linear progression?Originally Posted by blake
Let us know how that works out.
Member
I am guilty of trying 5x3. I found that I was much more sore and my form went to hell. dumb. I've found that all of the questions I have are answered by a good read of the books. Imagine that.
Member
i did stronglifts beginner, for aobut 4 months with a 5x5 method, its worked well, i got my squat up tp 1.5 bw, deadlift 2xbw, bench and barbell row up too 1.25 bw, my chin up was well up too, and dips, but my overhead press is not great, i've been stuck on it for quite a while, can't seem to get past 40kg, for 5x5, i do them seated, although i don't know have much of a difference that makes.
i've switched down to 3x5 for all lifts except squats and deadlifts, deads are still 1x5, while squats are different each day, bill starrs 10s, 5s and 3s.
same am continuing with the beginner routine on my upper body too see how much i can get out of it.
any tips for improving the press mould be greatly appreicared.
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