5x5 programs

[roody262]

Hopefully this is the right section for this question, basically I have been thinking...

The beginners 5x5 programs such as stronglifts insist on starting off with an empty bar for most of the compound exercises involved. Is the idea of this purely to allow the person to concentrate primarily on their form for all exercise or is there more reasons than that? Also I know it allows for most people 2-3 months of linear progression.

Also if someone has been training doing these compound exercise and has decent form, then decideds to follow a program such as stronglifts 5x5, would it be more beneficial for them to start heavier as this would promote more muscle development earlier on?

[tony4100]

I think your pretty much spot on there. The original (one before last) Stronglifts report went along the lines you mention.

[Dolphinski]

Couple of things here: If you follow the basic principles of hypertrophy (increasing either intensity, volume or frequency over time) then you will build muscle and (usually) strength (obviously assuming adequate calories). This can be achieved at sub maximal weights (starting around 50%+ of your RM) assuming you are keeping to that principle (e.g. you increase weight regularly). Therefore you can drop the weights and still build muscle and strength. Most cyclical programs use this idea to great effect (HST, Wendler, etc).

Secondly, if your weights and form are already decent, is a basic beginners strength program right for you? I'm not saying SL5x5 can't be used by intermediate lifters, but is is the best program for you at this point in time to achieve your goals? There are programs like Madcow and Wendler 5/3/1 that may be better suited, depending on your experience and current lifts.

[roody262]

I am following the setup of the stronglifts using the 2 workouts mentioned on the website A and B followed up with some accessory exercise after each session such as press-up, chin-up, dips etc. But decided I have all the motivation I need to keep going to the gym 3-4 times a week so have started with the weights higher and build up from there even if it means I have to deload sooner I won't see this as a set back in my training. Will carry on like this for 3 months see how far I can with these routines then look into another program that may suit me more at that time.

[andyjones80]

I started the 5x5 routine this week, i started training again in August/September, after a 2.5 year lay-off just went into a 3 day split from the off, chest triceps, back biceps, legs shoulders, was'nt long before my strength increased 108kg x 8 bench press, 160kg x 4 squat, 225kg (only just) dead lift x 1.

had 3 week off over Christmas went away for 2 weeks on holiday, anyway i came back and started again had a week doing 3 day split then read about the stronglifts.com programme in a beginner section of a forum, so this week i started it Tuesday "by the book" with just the bar it felt weird but ill stick with it, next day Thursday sound, Saturday whilst doing my 5th set of squats something went big time in my knee i heard it and felt it pain this was only with 55lb including bar.

Today i have woken up knee swelled up hurts even walking upstairs no more squats this week now so back to the 3 day split for me, because when that working weight goes up to say 100kg for squats for 5 reps 5 sets 3 x a week is just too much for your joints in my opinion.

I honestly think that the lack of weight feels funny and it made me not stick to the correct form and this has caused the injury im gutted should have just stuck to 3 day split i was strong enough anyhow and that would have increased over time (ok maybe not as quick as with stronglifts but i would have stayed injury free).

Also cleaned up my diet as of Monday nothing processed plenty of veg chicken sweet potato tuna eggs and have lost 3.7kg in 6 days 134.4 - 130.7kg so im well chuffed.