What's after 5x5

bcdudley1

Hello,
I have been doing the Stronglift's 5x5 program for the last 4 months now. I also do dips and leg raises. I think it has definitely improved my strength and fitness. I have gone from squatting 115 pounds to 315 pounds. I am getting a little bored with the routine and I would like to change it up some, maybe focus on a little more muscle definition. I was thinking about moving to this intermediate 3 day routing shown here.

http://www.bodybuilding.com/fun/matt89.htm

Would this be a good step up, or is there something better that I should look at?

nlcs_nickyv32

You could look into the 5/3/1 program, it still uses the same big lifts, but each lift gets its own day followed by supplemental work.

dont_tap_my_aces

i started on SL5x5, and then dropped down to 3x5 and added in some accessory work like you've done.

Then i switched up to RPT (Reverse Pyramid Training) and love it. Especially if you are on a cut, the lower total volume helps with recovery time, but you still get heavy loads and high intensity to facilitate muscle growth.

but 5/3/1 is awesome too, you really can't go wrong with any program so long as it has a major focus on the compound lifts above all else.

just avoid the typical bro-split programs that have you going 6 days a week isolating biceps from 17 different angels hah

_errata_

What are your goals?

eric_sg61

Candito's 6 week program, 5/3/1, Paul Carters Base Building, Texas Method etc

_errata_

I would check out Eat Train Progress: http://www.myfitnesspal.com/forums/show/10067-eat-train-progress-

Lot's of good advice for a new lifter.

mustgetmuscles1

There are a lot of programs out there to choose from.

Here is a free one if you dont want to buy a book.

http://www.canditotraininghq.com/free-strength-programs/

bcdudley1

Thanks for the reply's. It looks like the 5/3/1 program is pretty popular. I am going to check that one out. I think my main goals right now are to loose a little more weight while gaining definition. I feel I still have quite a bit to cut in the chest and abs area.
Before I started on the 5x5 program, I was like many others focusing mainly on biceps. Since I no longer do that, I have lost some definition in my arms and would like to get a little of that back while continuing to work the rest of my body with the compound lifts I have been doing.

_errata_

To answer your question more specifically, there are generally 3 different types of lifters:

1) Bodybuilders/Aesthetic Bros
2) Power Lifters
3) Strong men

The workouts for these types of lifters will vary because they have different goals. I am going to assume you aren't looking to be a strongman and don't want to lift giant rocks, so that leaves two types of routines emphasizing strength or size.

If strength is your goal, 5/3/1 is a great place to start. If you are trying to get size or have an aesthetic goal, I recommend checking out this youtube channel: https://www.youtube.com/watch?v=bfa6e5MuItI

bcdudley1

Honestly, I am just going for the aesthetic aspect. I was tired of looking the way I did and decided to change it.

Sam_I_Am77

Honestly, I am just going for the aesthetic aspect. I was tired of looking the way I did and decided to change it.

If you decide to go with 5/3/1, make sure you buy the latest book "Beyond 5/3/1" and not the 2nd edition. There is so much new stuff in 'Beyond" that makes the 5/3/1 training principles so much more complete.