What's after 5x5

bcdudley1
bcdudley1 Posts: 26 Member
in Fitness and Exercise
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?

Replies

  • nlcs_nickyv32
    nlcs_nickyv32 Posts: 84
    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
    dont_tap_my_aces Posts: 125 Member
    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_
    _errata_ Posts: 1,653 Member
    What are your goals?
  • eric_sg61
    eric_sg61 Posts: 2,925 Member
    Candito's 6 week program, 5/3/1, Paul Carters Base Building, Texas Method etc
  • _errata_
    _errata_ Posts: 1,653 Member
    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
    mustgetmuscles1 Posts: 3,346 Member
    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
    bcdudley1 Posts: 26 Member
    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_
    _errata_ Posts: 1,653 Member
    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
    bcdudley1 Posts: 26 Member
    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
    Sam_I_Am77 Posts: 2,093 Member
    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.

Categories