Compare NROLFW with 5x5?

I made it through the first 5 stages of NROLFW before switching to StrongLifts 5x5. My main reasons for changing included the lack of barbell squats in the NROLFW program and the length of the workouts. I liked the simplicity of the 5x5 program and the fact I didn't have to constantly consult a book to remember what I was supposed to do that day. The speed of the workout was a nice bonus.

One of the challenges with the 5x5 program is I found adding 5 pounds every session just too much. My legs could handle the weight but my upper back couldn't; I was constantly stiff between my shoulder blades. I'm taking a break at the moment, but when I go back to heavy lifting i plan to take more time to increase weight. At the pace the program is set up for, you could go from squating just the bar to 240 lbs in just12 weeks, which I'm sure wouldn't have been actually posible - I made it 140 before I had to take a time out from lifting. I'm thinking I'll increase by every week, instead of every session.

Another challenge was the need to monopolize the squat rack. People are generall patient while you work through your 5 sets, but not so much when you move on to the two other lifts for another 2 rounds of 5 sets. When it's busy in your gym you might find there is a long delay between each type of lift, which can slow you down.

i've done both and there are things i like about both and things i hate about them as well.

strength gains :NROL4W wins this hands down for me. i added weight with every workout (when possible with both programs). i think NROL builds more strength for me because the routine changes every 2-4 weeks depending on the stage.

ease of use : 5*5 wins this for me because it's essentially 3-4 exercises a workout and the exercises are fairly simple to remember. plus nrol4w starts to have too many cutesy moves where you need props and have to run all over the weight room. i dont like that. i like being able to stake out a section to go hard in rather than going from one place to another and hoping that someone else doesn't pop in my space. plus some of the NROL4w moves i just plain HATE. i lift for strength so stuff like 1 legged DB rows annoy me to HELL. when i want to work on my balance i do yoga and capoeira. when i'm in the weight room i want to lift heavy *kitten*. just like i don't want to be she-hulk in yoga class i don't want to make like a frigging tree when i'm doing weights.

time in the gym : i like to keep my workouts to around 60 minutes. 5*5 wins this for me, especially once you get to the later stages of NROL4w. the zillion moves + the body weight matrix led to me being in the weight room for 90-120 minutes. i swear once i was in the weight room for over 2 hours. i dont want to feel like i need to pack a snack for my workouts.

sexy moves you dont see anyone else doing : nrol4w wins this for me. i personally LOVE olympic style lifts and i never see anyone in my gym doing them. nothing gains you a "that badass girl who lifts" title like one armed DB snatches or push presses, especially if you do them right :laugh:

teaming up in the gym : this is easier for 5*5 i've found and this can come in handy when you need to train spots. i know in my gym there's usually about 3-4 of us who are doing strong lifts. it's easier to ask for someone to spot you when it's a familiar move they know how to spot.

overall i like them equally so i started doing starting a strength routine which is kind of a mash up of the two so there's stuff like deadlifts and bb rows, but also snatches and push presses.


also OP, i dont know how you'd be able to reduce rest time if you're doing a strength training program correctly and pushing yourself strength wise. i definitely need that 3-4 minute rest between sets when i'm working very close to my 1 RM


@ruststar: oh you're one of THOSE people who use the squat rack for deadlifts and BB rows :grumble: a fie upon your squat rack! :laugh: also you can also look for the 1.25 pound weight plates. if your gym doesnt have them, you can buy them for relatively cheap on craigslist and just carry in your gym bag.

5 x 5 is much more efficient. You can be out of the gym in 45 minutes including warm up and stretch.

Also, only 4 exercises at a time, not 16. All combination exercises; what you really need: squats, deadlifts, overhead press, bench press, pendlay rows.

I do not see the point of breaking out everything separately and wasting so much time as NR starts to do in phase 2.

blessings.