Strength or Hypertrophy?
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jessef593
Posts: 2,272 Member
Im currently giving Strong lifts 5x5 a shot. It consists of all compound movements.
Day 1: Squats, Bench Press, Bent over Barbell row, and parallel bar dips 3xfailure and negatives
Day 2: Squats, Standing Overhead Press, Conventional deadlift, and chin ups/pull-ups 3xfailure with negatives
Repeat day 1 but add 5lbs to all 3 main exercises and attempt to achieve a 5x5 set and reps. If failure on any set repeat same weight on following cycle. If you fail 3 workouts in a row lower the weight by 10-20% and reprocess. Dips/chin-ups are accessory moves
Day 1: Squats, Bench Press, Bent over Barbell row, and parallel bar dips 3xfailure and negatives
Day 2: Squats, Standing Overhead Press, Conventional deadlift, and chin ups/pull-ups 3xfailure with negatives
Repeat day 1 but add 5lbs to all 3 main exercises and attempt to achieve a 5x5 set and reps. If failure on any set repeat same weight on following cycle. If you fail 3 workouts in a row lower the weight by 10-20% and reprocess. Dips/chin-ups are accessory moves
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Replies
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Stronglifts programs in the range for "strength" rather than hypertrophy (5x5). That doesn't mean you won't build muscle if you're following it while eating enough, but it does mean the primary goal of the lifting patterns is to lift heavier things, not build more muscle.0
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Yeah sorry I meant to reply to another guys post and accidentally posted my own discussing. I was mainly just trying out 5x5 to take a break from high rep ranges and try to increase my actual strength for abit. Thanks for the reply though man! Definitely would've been very informative!0
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Hey I think the informative reply came from someone who's not a man. Just sayin0
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Thanks not sure how I would've known, and I often use "man" as a unisex term as some one say "friend" or "mate".0
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I call everyone dude. No worries.0
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Everybody's happy!0
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Great program. Ran it myself for almost a year before finishing it to move on. Establishes a good foundation of strength and then you move on to whatever best aligns with your goals going forward.0
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