5/3/1 and 5x5

Capt_Apollo
Capt_Apollo Posts: 9,026 Member
in Fitness and Exercise
are you following one over the other for any particular reason? in your opinion, what are the benefits of one of the other??

personally, i follow 5/3/1 because this site, strstd.com, has made it easy to track and keep an eye on what i am lifting, and what to lift next. i've never looked into 5x5 at all.
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Replies

  • LaurenAOK
    LaurenAOK Posts: 2,475 Member
    I've just started 5x5 about two weeks ago and I love it. Stronglifts has an iPhone app that I use to track my progress. It even tells you how much you should be lifting every time without you having to manually add on. I like it because by the end of the 5th rep every time I feel like I can't possibly do more, but after 90 seconds I always manage to get in another 5, and so on. After two weeks I am already seeing strength gains that I didn't see in 4 months of other lifting routines. It really causes you to push yourself but it feels pretty easy at the time!

    5/3/1 seems effective too, but I don't know much about it. I'm sure they're both good programs and it's probably up to personal preference.
  • wellbert
    wellbert Posts: 3,924 Member
    5x5 is for total beginners and will give the fastest gains, until all your beginners gains are 'used up'. 531 for intermediate/advanced.
  • peuglow
    peuglow Posts: 684 Member
    I've been lifting a loooong time. (Since I was a freshman in HS) And I've done so many programs through football (mainly BFS, but also some BB type programs)

    I like 5x5. It's simple, makes sense, and allows me to squat 3 times a week, which I love. I think most of seeing progress in the gym is really sticking to a plan and adjusting when you plateau. Too may people meander around without direction.
  • Determinednoob
    Determinednoob Posts: 2,001 Member
    5x5 is for total beginners and will give the fastest gains, until all your beginners gains are 'used up'. 531 for intermediate/advanced.

    This although a beginner who didnt care about the fastest progress in strength could still run 5/3/1. I personally am running SS to get my lifts, and in particular my squats up some and then I am going to try 5/3/1 BBB
  • McBully4
    McBully4 Posts: 1,270 Member
    I do 5/3/1/
    and use this https://play.google.com/store/apps/details?id=com.stefankendall.wendler531premium&hl=en

    I love the app It makes everything much easier to follow.
  • LoraF83
    LoraF83 Posts: 15,694 Member
    5x5 is for total beginners and will give the fastest gains, until all your beginners gains are 'used up'. 531 for intermediate/advanced.

    I'm going to agree with this - I'm doing 5x5 because I am a beginner. It's easy and simple to follow. My husband is doing 5/3/1, but he's also been lifting for years (off & on) and has a lot more knowledge and experience than me. I plan on switching to 5/3/1 when I feel that 5x5 is no longer meeting my needs.

    Edit to say that Strong Lifts has a great 5x5 app for the iphone that makes tracking easy. My husband has the Wendler 5/3/1 app on his phone and really likes it.
  • tameko2
    tameko2 Posts: 31,634 Member
    5x5 is for total beginners and will give the fastest gains, until all your beginners gains are 'used up'. 531 for intermediate/advanced.

    ^^^

    This. I did 5x5 for about 6 months, then I switched over to 5/3/1 when the volume and weight increases no longer felt appropriate.
  • Loko_Ino
    Loko_Ino Posts: 544 Member
    There is an advanced 5x5..Bill Starr 5x5..works well. I do it every spring in prep for summer, always end up adding a bunch of weight and cutting up nicely for summer. There are tons of spreadsheets for it where the incremental weights are calculated for you.
    Never have done 5/3/1 but am looking into it.
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    Bump
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    5/3/1 - I find that I am making great progress on this program. Have not done 5 x 5 though so cannot compare.
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
    Doing 5 x 5 until I start my bulk
  • zaph0d
    zaph0d Posts: 1,172 Member
    5x5 is for total beginners and will give the fastest gains, until all your beginners gains are 'used up'. 531 for intermediate/advanced.

    This. At the novice level, the gains come quickly, and the higher volume of heavy weight feeds into the gains. With the 5/3/1 programming, there is more time for recovery between lifts, and the increases come more gradually. This ensures steady progress even after the beginner gains are used up. It's a great program.
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    Doing a modified 5x5 now, but currently doing my homework and considering switching to 5/3/1. 5x5 is really simple. I came from being taught everyone should be doing 3x8 to failure, and 5x5 was a welcome change and a lot more fun.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    I started on a 5x5 because it was the most "bang for the buck" - I could do 3 or 4 or 5 lifts each session, be in and out in 45ish minutes, and hit everything that I cared about. As a beginner, I didn't know much, so having an effective "out of the box" routine was good for me.

    5x5 is still a big piece of my routine, but I've added some periodization to it.
  • Going4Lean
    Going4Lean Posts: 1,078 Member
    i follow 5/3/1 because this site, strstd.com, has made it easy to track and keep an eye on what i am lifting, and what to lift next.

    ^^^This

    I need someone to tell me what to do and that website makes it so much easier. I am about to finish the first cycle, but having problems with my squats.
  • Determinednoob
    Determinednoob Posts: 2,001 Member
    There is an advanced 5x5..Bill Starr 5x5..works well. I do it every spring in prep for summer, always end up adding a bunch of weight and cutting up nicely for summer. There are tons of spreadsheets for it where the incremental weights are calculated for you.
    Never have done 5/3/1 but am looking into it.

    Yeah there is also the modified version of it, Madcow's 5x5. I'm fairly certain is has you add weight each week vs each workout like SL or SS or other beginner strength routines. Not 100% sure but I'm thinking it might decrease frequency of stuff like squats and deadlifts.
  • JNick77
    JNick77 Posts: 3,783 Member
    I've read SL's version of 5x5, haven't done it, but I did a version that Charles Poliquin wrote-up about 13 years ago and it wasn't bad. I've even done Westside and recently come back to 5/3/1 because it just seems to fit me better. Supposedly 5/3/1 progresses slower but really the progression is up to the individual, you can be as aggressive or conservative as you choose to be in incrementing the weights. Jim recommends 5lbs upper body and 10lbs lower body increments but there's nothing to stop you from doing 10, 20, 30 each cycle if you're "feelin'" it. I'm really shocked about Jim having an app for 5/3/1, he seems to be kind of anti-technology just grab a notebook and a pen kinda' guy.
  • Determinednoob
    Determinednoob Posts: 2,001 Member
    I've read SL's version of 5x5, haven't done it, but I did a version that Charles Poliquin wrote-up about 13 years ago and it wasn't bad. I've even done Westside and recently come back to 5/3/1 because it just seems to fit me better. Supposedly 5/3/1 progresses slower but really the progression is up to the individual, you can be as aggressive or conservative as you choose to be in incrementing the weights. Jim recommends 5lbs upper body and 10lbs lower body increments but there's nothing to stop you from doing 10, 20, 30 each cycle if you're "feelin'" it. I'm really shocked about Jim having an app for 5/3/1, he seems to be kind of anti-technology just grab a notebook and a pen kinda' guy.

    Apps and spreadsheets don't have to be created by the creator of the routine brah! ;)
  • JNick77
    JNick77 Posts: 3,783 Member
    I've read SL's version of 5x5, haven't done it, but I did a version that Charles Poliquin wrote-up about 13 years ago and it wasn't bad. I've even done Westside and recently come back to 5/3/1 because it just seems to fit me better. Supposedly 5/3/1 progresses slower but really the progression is up to the individual, you can be as aggressive or conservative as you choose to be in incrementing the weights. Jim recommends 5lbs upper body and 10lbs lower body increments but there's nothing to stop you from doing 10, 20, 30 each cycle if you're "feelin'" it. I'm really shocked about Jim having an app for 5/3/1, he seems to be kind of anti-technology just grab a notebook and a pen kinda' guy.

    Apps and spreadsheets don't have to be created by the creator of the routine brah! ;)

    Oh, based on that one post it sounded like he did which would be very un-Wendler like. LOL. I'm a notebook and pen kinda guy too. :laugh:
  • Jose2828
    Jose2828 Posts: 80
    Bump
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    bump again.
  • McBully4
    McBully4 Posts: 1,270 Member
    bump and jupmp
  • zaph0d
    zaph0d Posts: 1,172 Member
    i follow 5/3/1 because this site, strstd.com, has made it easy to track and keep an eye on what i am lifting, and what to lift next.

    ^^^This

    I need someone to tell me what to do and that website makes it so much easier. I am about to finish the first cycle, but having problems with my squats.

    Post some form vids. Maybe the community can help...
  • Going4Lean
    Going4Lean Posts: 1,078 Member
    i follow 5/3/1 because this site, strstd.com, has made it easy to track and keep an eye on what i am lifting, and what to lift next.

    ^^^This

    I need someone to tell me what to do and that website makes it so much easier. I am about to finish the first cycle, but having problems with my squats.

    Post some form vids. Maybe the community can help...

    My trainer said i had good form and i go to the gym alone.
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    Just printed out the plan from the strstd.com site. I chose the Dave Tate's option for accessories. I think it is going to be the perfect hybrid strength/hypertrophy program I have been looking for.

    Feeling kind of weak after having to input my lift weights though. : )
  • tross0924
    tross0924 Posts: 909 Member
    are you following one over the other for any particular reason? in your opinion, what are the benefits of one of the other??

    personally, i follow 5/3/1 because this site, strstd.com, has made it easy to track and keep an eye on what i am lifting, and what to lift next. i've never looked into 5x5 at all.

    I do the 5/3/1. I like it. But the progression is definitely faster with 5x5. Once you stall out there though 5/3/1 is great for keeping up the progression.
  • sylvanl
    sylvanl Posts: 12
    5x5 is for total beginners and will give the fastest gains, until all your beginners gains are 'used up'. 531 for intermediate/advanced.

    This although a beginner who didnt care about the fastest progress in strength could still run 5/3/1. I personally am running SS to get my lifts, and in particular my squats up some and then I am going to try 5/3/1 BBB

    I am a big proponent of Starting Strength, however I would be careful in following his dietary recommendations as they are really geared towards the pipsqueak highschool kid looking to gain for football and will be massive overkill for anyone already overweight or an adult at a healthy weight. I prefer SS to 5x5 for a beginner but both will provide great strength gains quickly when executed properly.
  • deadliftfan
    deadliftfan Posts: 66
    Hmm. Am I an idiot for trying to do 12x3?
  • tedsmama
    tedsmama Posts: 178 Member
    Bump
  • sylvanl
    sylvanl Posts: 12
    Hmm. Am I an idiot for trying to do 12x3?

    Nope. It just depends on your training goals.

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