Smaller sets?

danirosevoelkel

I saw there was another program, starting strength, and i think the set are 5x3 VS 5x5, would that be a better starting point? Or do most just jump right into the 5x5?

krokador

Starting strenght is a 3x5 program (so 3 sets of 5 - not smaller sets, just less volume total). The biggest difference lifts-wise if i remember correctly is that SS has you do deadlifts every workout as opposed to the Pendlay row, and moves on to Power Cleans on the second or third phase.

I would say if you're not pressed for time, Stronglifts is a little more accessible in terms of progression (the power clean is a rather techincal lift and rows are more scalable than chin-ups for back development). However, I do recommend reading the SS book as it has really helped me grasp the technique for the lifts (although it gets so technical sometimes it makes you sleepy lol)

And just to clear this up: As a beginner I wouldn't really suggest trying to do 5x3 as the lower reps mean you would have to use a heavier weight to get the same benefits/strength gains, and that is simply not safe at this point (there is a big difference between getting only 3 reps on your last set of 5 as opposed to struggling for 3 reps on 3 or 5 sets).

danirosevoelkel

This made perfect sense. However, I was going to use the same weights and moves as SL but just the less amount of sets for the start. Would that be okay? Or is the 5x5 a better way to go? I guess I will try the 5x5 and see how I feel. I think after you stall the 3rd time, then they move you to 5x3. I just thought it would be a goof starting spot. Thanks for all the info!

TravelsWithHuckleberry

First rule of 5x5, Krok knows everything.

Aside from being a beginner, is there a reason you're concerned with the 5x5? If not, then just give yourself permission to start with low weights, to concentrate on form, and you'll probably appreciate the five sets after a little while -- when I was starting (and I'm still pretty new), things didn't really start to click for me until the fourth and fifth sets.

C.

krokador

ROFL I am far from knowing everything!

I'd say there isn't that much difference between 3x5 and 5x5. Obviously with a lower amount of volume you'll be progressing a little quicker in terms of weight, and with less metabolic fatigue as well. Now it being a good or a bad thing depends on a lot of things like your diet, whether you practice other sports or exhausting activities, and how much time you do have available also plays a role. To a point, 5x5 might induce a little more hypertrophy, but similar strength gains. But that's my general understanding and the difference might be so small it doesn't really matter in the long run.

Although, as crabada said, sometimes you might not be getting into the groove of things until the 3rd set. The 4th and 5th one might be invaluable to you if that's the case.

Try it out, see what you like. You're better off doing 3x5 and keeping it up than giving up because 5x5 takes too long, is too scary or buries you.

danirosevoelkel

hahaha, I'm sure she does. She seems very knowledgeable and I appreciate her and everyone's input on my questions. Y'all are so great!

I think I'm just afraid that 5 sets are too many for me, and I really think it's just beginner's fear. I'm going today (cross your fingers for me) for my first time to actually get under the bar. I'm really nervous, but I can't wait till I'm ready because that day may never come. I'm gonna be nervous no matter how long I wait.

I bet you're both right about needed the full sets to get the hang of it, and I will just go as many as I can. If I can do 5x5, that's great! If I can only do 1X5, that's great too! Better than nothing and at least the next time I go I can try for one more set.

Thanks for all the help guys! I'll drop into the OCT workout thread tonight to let y'all know how it goes tonight!