Deciding between ICF 5x5 or SL 5x5

FitFitzy331
FitFitzy331 Posts: 308 Member
in Fitness and Exercise
Hi, I've been doing my own lifting program up until now. I planned to do SL 5x5 starting on Monday but then I recently read about ICF 5x5 novice program. ICF is closer to what I'm normally do and honestly only doing 3 lifts a day, 3 days a week sounded low and I was nervous I won't continue to lose at my current deficit. I'm 28, 5'4" doing the TDEE method and eating 1711 cals per day, trying to lose 4-6% body fat which I'm guessing to be about 10lbs all said and done.

Lifting background: been lifting on and off for a couple years, more serious about it now, lifting 4 days a week

My 1RM approximations are: Bench 91lbs, Deadlift: 203lbs, Squat: 182lbs

I don't care if I need to play around with my calorie intake, I'm mainly looking for the most appropriate program for me to start with to gain strength, maintain the muscle I have, and continue towards my fitness level goals.

I was wondering if anyone has tried ICF 5x5 and SL 5x5 and which they perfer?
Also if you have done ICF, I read that if you are cutting you should only do 3x5 mains and 2x8 accessories, did you do that or did you stick to the original set up?
If you haven't done both but have done either I'd like to hear your experience!
Any help is appreciated :)

Replies

  • Unknown
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  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    bump for info. I haven't tried either.
  • FitFitzy331
    FitFitzy331 Posts: 308 Member
    Thanks MrM! This is a shameless bump for more people to respond :)
  • jmule24
    jmule24 Posts: 1,382 Member
    I've done both programs myself and saw great gains with them. It really comes down to what your goals are. SL 5x5 focuses on building strength. ICF 5x5 is strength/hypertrophy with the extra accessory lifts. The only tweak I made was I didn't squat 3 days a week as I have old man knees and I'm only 30.

    I thought many times that I wasn't "lifting" enough but I've made better gains strength and size wise from a 3-day a week plan than anything else.

    I hope this helps you out.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    They're both fine to start with, just have to fine the one you like and stick to it. I'm surprised he has two days of curls in the ICF5x5 and the later talks about the possibilities of Lat Raises or Calf Raises in. My personal preference would be to cut one day of curling and do calf raises if a user felt they needed the calf raises.

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