5/3/1 and 5x5

Capt_Apollo

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. : )

i know the feeling.

the site can be a little weird at first, until you get the hang of it. if you are experienced at lifting, uncheck the "use 90% of your max" line on the top of the 'my 5/3/1 plan.'

also, every time you hit a new PR, input that data, but do not print out/follow a new week. the program is automatically updated.

Determinednoob

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.

O yeah I completely ignore the nutrition section of SS

Capt_Apollo

Hmm. Am I an idiot for trying to do 12x3?

eeeeh, i don't know. Twelve sets of three reps might be a little overkill, even if your only goal is hypertrophy.

zaph0d

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. : )

i know the feeling.

the site can be a little weird at first, until you get the hang of it. if you are experienced at lifting, uncheck the "use 90% of your max" line on the top of the 'my 5/3/1 plan.'

also, every time you hit a new PR, input that data, but do not print out/follow a new week. the program is automatically updated.

FWIW, Wendler has no exceptions to the "use 90% of your max" concept. Use 90% of your max as your training max, period. Unless you're more experienced then Wendler

wolfgate

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.

You run seriously also, right? Did you find 5x5 to be doable, effective and not negatively impacting your running?

JNick77

Hmm. Am I an idiot for trying to do 12x3?

It depends on how or what you're doing. Dynamic Effort training, especially for Squats, is usually done for 10 to 12 sets of 2 to 3 reps at about 50% of your 1RM. I've also seen plans from Chad Waterbury that recommend doing 10 sets of 3 for hypertrophy. I've done the Dynamic Effort lifting and it's actually pretty brutal even at 50% because you're only resting for 30-seconds in-between sets. I would say that if you're a beginner then go with SS, SL5x5, or 5/3/1 for sure. Going into something like Dynamic effort or a full-on Conjugate method is a little much for somebody starting off unless you have somebody experienced with that method to help coach you through it.

FWIW, Wendler has no exceptions to the "use 90% of your max" concept. Use 90% of your max as your training max, period. Unless you're more experienced then Wendler

I totally agree stick to the plan as Wendler wrote it, don't Frankenstein it. My favorite template for 5/3/1 is the four-day with the one-big assistance movement and a small amount of accessory work.

MsMartyMac

Hmm. Am I an idiot for trying to do 12x3?

eeeeh, i don't know. Twelve sets of three reps might be a little overkill, even if your only goal is hypertrophy.

A little behind the curve.... If 12x3 is twelve sets of three reps then 5x5 must be five sets of five reps. So what is 5/3/1? Where do you download the workout on MFP? Have been a gym rat some time ago and getting back in the groove but didn't think I totally forgotten all the lingo until now.

JNick77

Hmm. Am I an idiot for trying to do 12x3?

eeeeh, i don't know. Twelve sets of three reps might be a little overkill, even if your only goal is hypertrophy.

A little behind the curve.... If 12x3 is twelve sets of three reps then 5x5 must be five sets of five reps. So what is 5/3/1? Where do you download the workout on MFP? Have been a gym rat some time ago and getting back in the groove but didn't think I totally forgotten all the lingo until now.

It's an e-book that you buy from Jim Wendler's website. I think it's jimwendler.com. It's only $20 and well worth the investment. You can probably find the basics of it for free on-line but getting the book and reading through his philosophy and instruction is well worth the $20. Plus, he's funnier than ****. Jim is not one to get into the whole calorie burn, eating back exercise calorie non-sense so you won't find that anywhere on MFP.

In short, 5/3/1 is a four week cycle where the reps vary each week then after the 4th week you start over again but adding weight to your previous weights used each week and going through the cycle again, rinse and repeat. It's very simple.

jacksonpt

Hmm. Am I an idiot for trying to do 12x3?

An idiot? No, not at all. 12x3 is never bad, but depending on your goals it may or may not be the most ideal/efficient.

jacksonpt

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.

You run seriously also, right? Did you find 5x5 to be doable, effective and not negatively impacting your running?

I dial WAY back on my lifting during race season... once a week at most during heavy race schedule, so it's hard to say for sure. During the off season it hasn't affected swim/bike/run performance beyond a little bit of stiffness from the lifting.

kimothy38

I'm really pleased to see that there are some females who do 5x5. I’ve been reading up about it and it looks like a good programme which fits nicely with my routine (3 x weights per week + 2 circuit classes). I currently do squats 55kg, deadlifts 55kg, 15kg dumbbell chest press and lunges 20kg bag. I like the short workout for 5x5 as I only have an hour for my lunch break. The transformations speak for themselves – though admittedly there is not a single female featured so I wonder if the whole programme is aimed at guys only. I’ve been lifting for a couple of months and I really like the results so far but I’m getting bored. I don’t have a spotter to cheer me on and I don’t train till failure. Now if I could just ditch some of the fat so I could get better muscle definition.......

JNick77

I'm really pleased to see that there are some females who do 5x5. I’ve been reading up about it and it looks like a good programme which fits nicely with my routine (3 x weights per week + 2 circuit classes). I currently do squats 55kg, deadlifts 55kg, 15kg dumbbell chest press and lunges 20kg bag. I like the short workout for 5x5 as I only have an hour for my lunch break. The transformations speak for themselves – though admittedly there is not a single female featured so I wonder if the whole programme is aimed at guys only. I’ve been lifting for a couple of months and I really like the results so far but I’m getting bored. I don’t have a spotter to cheer me on and I don’t train till failure. Now if I could just ditch some of the fat so I could get better muscle definition.......

You should absolutely try the 5x5 method if it seems appealing to you. Lifting like this is probably a little different than what you're use to but I think you'll really like it once you give it a shot. If you look around this site you'll find plenty of women that do it and definitely many men. Learn the right technique for each lift and you'll get the hang of it in no time.

BarackMeLikeAHurricane

5/3/1

I'm not a fan of SS induced T Rex mode. You better add in some pulls and dips if you're going to be doing all those squats. I like how Wendler has it split into bench/squat and dead lift/press. I like adding pull ups and rows to bench/squat days and dips to dead lift/OHP days. Then I just add other accessory work on other days and cycle a few other exercise on the core days.

BEERRUNNER

I do my own version of the 5/3/1. I have been lifting for years though since like H.S. Just lift HEAVY and go at it with passion!