Is the 5x5 routine really the best routine for a beginner?

[Luffers]

I know this may seem odd but right know I am questioning whether any of the 5x5 routines are really the best solution for a beginner.

The reason?

Well as I sit here and write this I have just returned from the gym after having herniated a disc in my lower back from squats!

As some of you know I have been training for 10+ years and take great pride in my squats as I have been told numerous times my form is text book, as are my deads.

This is know the second lower back injury I have occured and both times it was whilst on the 5x5 routine, using maximum poundage.

It seems to me the potential for injury on this routine is very high, not only for beginners but also more experienced lifters.

Don't get me wrong I think a routine incorporating squats and deads is essential, but it maybe not the right routine for a beginner as his/her introduction into weight lifting?

I have never injured myself doing a typical bodybuilding hypertrophy routine!

Thoughts?

[Was_once_fat_dave]

I can see where your comming from but on a lot of the 5x5 routines, espcially Stonglifts, it takes a while to hit maximum poundage anyhows. and once these guys are hitting the heavy numbers is generally the time they are recomended to move on to something different.

I was going to compare what you said to 3x10 instead of 5x5 as thats more reps but then had a thought that you generally would be lifting a lot less on the bar at 10 reps once at max poundage!!

[Luffers]

Anyone got any thoughts on this? How about any beginners, how have you found the routine?

Any one else been injured on this routine?

[dope540]

as a weights routine, i think it's pretty solid for beginners that want to do weights as you gotta get the strength first.

nowadays, i would like to see beginners starting off on bodyweight routines before they make the transition to weights. the reasoning behind this is that you have to have the basic strength to control and move your own body in space before any external stimulus is added.

we've all seen the newbies in the gym that struggle benching the bar when they have trouble doing 10 push ups.

[Luffers]

I started out on a typical BB'ing routine and progressed in size and strength right of the bat, working in a 10-12 rep scheme. I haven't had any injurys whilst using BB'ing routines and have continued to increase in strength.

I'm with you on the bodyweight stuff though for sure, there's lots of progress to be had from that alone.

[Gaz Man]

I've ruptured my abs doing Stronglifts. I was really clenching them on the last set of my squats and just squeezed a bit too hard.

I was only off for two weeks and I think it's a form issue more than anything else (i.e. there's no need to be clench anything) but as you asked I thought I'd mention it. I was also low carbing at the time which I don't feel works too well for me.

Overall I love this routine though. It's a good balance between hypertrophy and strength gains, and it's a great motivator to see your lifts going up each workout and set new pb's.

[Luffers]

Quote

I've ruptured my abs doing Stronglifts. I was really clenching them on the last set of my squats and just squeezed a bit too hard.

I was only off for two weeks and I think it's a form issue more than anything else (i.e. there's no need to be clench anything) but as you asked I thought I'd mention it. I was also low carbing at the time which I don't feel works too well for me.

Overall I love this routine though. It's a good balance between hypertrophy and strength gains, and it's a great motivator to see your lifts going up each workout and set new pb's.

Cheers Gaz

Were you a beginner before this routine?

[James]

I personally think 5x5 is GREAT for beginners, but once you REALLY see the poundage go up, it is really stressing the body, hard. Without regular deloads, I think that the intensity is just too full on.

[BanZeh]

Id personally say Id recommend a basic weights routine to a beginner 3x10 type thing for 8 weeks or so, just to get them used to the mechanics of lifting and using proper form. I'd then recommend a form of strength routine to give them some decent strength progress and maximise their newbie gains.

On the issue of injury, I didnt do any injuries when I was going Bill Starrs 5x5 (to my knowledge) but I did have an operation on an epgastric hernia last year (whether its due to rugby or lifting I don't know) but injuries can potentially happen at anytime.

[James]

In hindsight, and as what initially did, I'd say that push pull legs routine is good to start with. Training each compound lift just once a week, as long as form is good injuries are rarer