5x5 vs Iso

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Samm471
Samm471 Posts: 432 Member
in Fitness and Exercise
okay so what is best? I'm new to lifting I'm doing ICF 5x5 and I love it! However there will come a time where I will want to stop this and move to something else. My question is what and can you do big compound moves and work small muscles too for example lift heavy on squats and then lighter more reps on leg press for example? Or heavy on bench press and lighter on maybe isolation moves? Just wondered what would be best to follow in the future. I know I have a while before I give up on 5x5 I'm only about 6 weeks in and have seen massive strength gains and I know it's down to individual goals. My goal is yes to be stronger and build mass but also for my muscles to be defined too if that makes.. can you do heavy compound and lighter / more reps too or is this not a good idea mixing them up heavy and less reps to light more reps and isolation? I am new so have a lot to learn still
But I'm enjoying lifting so far :)

Replies

  • jemhh
    jemhh Posts: 14,261 Member
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    Yes you can do that.

    I thought that's what ICF 5x5 was. Isn't it SL5x5 + curls, tricep extensions, etc.?
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    Yes it can be done. There really is no patented way to workout. There may be patented programs, but they are using exercises that have been around for decades.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png
  • Samm471
    Samm471 Posts: 432 Member
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    jemhh wrote: »
    Yes you can do that.

    I thought that's what ICF 5x5 was. Isn't it SL5x5 + curls, tricep extensions, etc.?

    Yeah it has a couple of iso moves in it but just wondered wether after the programme it is okay to do light/more reps I thought I had to try keep lifting heavy
  • Samm471
    Samm471 Posts: 432 Member
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    ninerbuff wrote: »
    Yes it can be done. There really is no patented way to workout. There may be patented programs, but they are using exercises that have been around for decades.

    A.C.E. Certified Personal and Group Fitness Trainer
    [colo=blue]IDEA Fitness member[/color]
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png

    Okay awesome thanks :)
  • jemhh
    jemhh Posts: 14,261 Member
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    Samm471 wrote: »
    jemhh wrote: »
    Yes you can do that.

    I thought that's what ICF 5x5 was. Isn't it SL5x5 + curls, tricep extensions, etc.?

    Yeah it has a couple of iso moves in it but just wondered wether after the programme it is okay to do light/more reps I thought I had to try keep lifting heavy

    You'll find a lot of programs that keep it pretty heavy (3-5 reps) for the main lifts (bench, ohp, squat, deadlift) and then go a bit lighter for the subsequent (or assistance) lifts. Some go a bit lighter for the main lifts too, in the 6-8 range or even more, and then lighter again with assistance. There really are a ton of possibilities. At a certain point it comes down to personal preference. Here are links to several different programs so you can see how they all vary. (By no means is this list exhaustive, btw.)

    * https://blackironbeast.com/5/3/1/calculator
    * http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
    * http://forum.bodybuilding.com/showthread.php?t=4195843
    * http://www.thenewrulesoflifting.com/nrol-for-women
    * http://stronglifts.com/
    * http://strengthvillain.com/forum/viewtopic.php?f=9&t=89

  • piperdown44
    piperdown44 Posts: 958 Member
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    Samm471 wrote: »
    jemhh wrote: »
    Yes you can do that.

    I thought that's what ICF 5x5 was. Isn't it SL5x5 + curls, tricep extensions, etc.?

    Yeah it has a couple of iso moves in it but just wondered wether after the programme it is okay to do light/more reps I thought I had to try keep lifting heavy

    After the program? It can be run for multiple cycles......

  • Samm471
    Samm471 Posts: 432 Member
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    jemhh wrote: »
    Samm471 wrote: »
    jemhh wrote: »
    Yes you can do that.

    I thought that's what ICF 5x5 was. Isn't it SL5x5 + curls, tricep extensions, etc.?

    Yeah it has a couple of iso moves in it but just wondered wether after the programme it is okay to do light/more reps I thought I had to try keep lifting heavy

    You'll find a lot of programs that keep it pretty heavy (3-5 reps) for the main lifts (bench, ohp, squat, deadlift) and then go a bit lighter for the subsequent (or assistance) lifts. Some go a bit lighter for the main lifts too, in the 6-8 range or even more, and then lighter again with assistance. There really are a ton of possibilities. At a certain point it comes down to personal preference. Here are links to several different programs so you can see how they all vary. (By no means is this list exhaustive, btw.)

    * https://blackironbeast.com/5/3/1/calculator
    * http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
    * http://forum.bodybuilding.com/showthread.php?t=4195843
    * http://www.thenewrulesoflifting.com/nrol-for-women
    * http://stronglifts.com/
    * http://strengthvillain.com/forum/viewtopic.php?f=9&t=89

    Cool thanks I will have a look :)
  • Samm471
    Samm471 Posts: 432 Member
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    piperdown44 wrote: »
    Samm471 wrote: »
    jemhh wrote: »
    Yes you can do that.

    I thought that's what ICF 5x5 was. Isn't it SL5x5 + curls, tricep extensions, etc.?

    Yeah it has a couple of iso moves in it but just wondered wether after the programme it is okay to do light/more reps I thought I had to try keep lifting heavy

    After the program? It can be run for multiple cycles......


    Yeah I don't mind doing it for a while but eventually I would like to do seperate muscles on different days and incorporate the compound moves into those days like leg day will have squats in it chest day will have bench press shoulder will have OHP instead of constant compound lifts day in day out it will be nice to do a mix of exercises for the muscles
  • SezxyStef
    SezxyStef Posts: 15,268 Member
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    I did SL 5x5 for a year...then moved to 5/3/1 with extra accessory work..try that when you are done with 5x5
  • jmule24
    jmule24 Posts: 1,404 Member
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    When you have some free time, there are two GREAT articles written by a guy who has his PhD in basically "working out." It's worth the read! :+1:

    http://www.weightrainer.net/training/rules.html
    http://www.weightrainer.net/training/beginners.html
  • piperdown44
    piperdown44 Posts: 958 Member
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    Samm471 wrote: »
    piperdown44 wrote: »
    Samm471 wrote: »
    jemhh wrote: »
    Yes you can do that.

    I thought that's what ICF 5x5 was. Isn't it SL5x5 + curls, tricep extensions, etc.?

    Yeah it has a couple of iso moves in it but just wondered wether after the programme it is okay to do light/more reps I thought I had to try keep lifting heavy

    After the program? It can be run for multiple cycles......


    Yeah I don't mind doing it for a while but eventually I would like to do seperate muscles on different days and incorporate the compound moves into those days like leg day will have squats in it chest day will have bench press shoulder will have OHP instead of constant compound lifts day in day out it will be nice to do a mix of exercises for the muscles

    That sounds like Wendler's 531, which I run and have on/off for a couple years.

  • Samm471
    Samm471 Posts: 432 Member
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    SezxyStef wrote: »
    I did SL 5x5 for a year...then moved to 5/3/1 with extra accessory work..try that when you are done with 5x5

    Okay awesome will have to give it a go and see what it's like I've heard good things about this :)
  • Samm471
    Samm471 Posts: 432 Member
    Options
    jmule24 wrote: »
    When you have some free time, there are two GREAT articles written by a guy who has his PhD in basically "working out." It's worth the read! :+1:

    http://www.weightrainer.net/training/rules.html
    http://www.weightrainer.net/training/beginners.html

    Will give it a read
  • Samm471
    Samm471 Posts: 432 Member
    Options
    piperdown44 wrote: »
    Samm471 wrote: »
    piperdown44 wrote: »
    Samm471 wrote: »
    jemhh wrote: »
    Yes you can do that.

    I thought that's what ICF 5x5 was. Isn't it SL5x5 + curls, tricep extensions, etc.?

    Yeah it has a couple of iso moves in it but just wondered wether after the programme it is okay to do light/more reps I thought I had to try keep lifting heavy

    After the program? It can be run for multiple cycles......


    Yeah I don't mind doing it for a while but eventually I would like to do seperate muscles on different days and incorporate the compound moves into those days like leg day will have squats in it chest day will have bench press shoulder will have OHP instead of constant compound lifts day in day out it will be nice to do a mix of exercises for the muscles

    That sounds like Wendler's 531, which I run and have on/off for a couple years.

    Do you enjoy it? I just need something different after this. Like I said I love love love compound lifts but wanna add some extra things in too! :)
  • piperdown44
    piperdown44 Posts: 958 Member
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    Samm471 wrote: »
    piperdown44 wrote: »
    Samm471 wrote: »
    piperdown44 wrote: »
    Samm471 wrote: »
    jemhh wrote: »
    Yes you can do that.

    I thought that's what ICF 5x5 was. Isn't it SL5x5 + curls, tricep extensions, etc.?

    Yeah it has a couple of iso moves in it but just wondered wether after the programme it is okay to do light/more reps I thought I had to try keep lifting heavy

    After the program? It can be run for multiple cycles......


    Yeah I don't mind doing it for a while but eventually I would like to do seperate muscles on different days and incorporate the compound moves into those days like leg day will have squats in it chest day will have bench press shoulder will have OHP instead of constant compound lifts day in day out it will be nice to do a mix of exercises for the muscles

    That sounds like Wendler's 531, which I run and have on/off for a couple years.

    Do you enjoy it? I just need something different after this. Like I said I love love love compound lifts but wanna add some extra things in too! :)

    Seeing how I go back to it quite often and usually average 6-8 cycles a year with 531, then, yeah, I like it.
    I add in extra, beyond just the BBB part, to finish off some muscle groups.

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