Is 5x5 the best for beginners?

Remmy

Hi guys
Would a 5x5 routine be better for a beginner who wants to build strength and muscle bulk over the higher rep routines.For a while now i have done more higher rep work like 3x20.I think that this could be slowing my progress to lifting heavier weights.Can someone advise?

cowzerp

20 reps is for endurance only, 5x5 is more about strenght, if your bulking i'd use 8-12 reps as a starting point..

Remmy

Workout A Workout B
Squat 5x5 Squat 5x5
Bench Press 5x5 Overhead Press 5x5
Inverted Rows 3xF Deadlift 1x5
Push-ups 3xF Pull-ups/Chin-ups 3xF
Reverse Crunch 3x12 Prone Bridges 3x30sec

I copy and paste'd these off the stronglifts website.Are these meant to be done all in one session?I broke up these lifts into separete days in the week but I'm not sure if im doing it correctly.

olearydc

The StrongLifts 5×5 Program.
StrongLifts 5×5 is a full body strength training program that includes weight lifting & body-weight exercises. These will work each muscle of your body and build a strong, proportionate physique.


Workout A
Squat 5x5
Bench Press 5x5
Inverted Rows 3xF
Push-ups 3xF
Reverse Crunch 3x12


Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
Pull-ups/Chin-ups 3xF
Prone Bridges 3x30sec


Alternate workout A & B each session. Most people train Mo/We/Fr or Tu/Th/Su or Sa/Tu/Th. Always take at least 48 hours rest between 2 workouts. Alternate Pull-ups & Chin-ups each workout B.

ie..
first week
workout A Monday
workout B Tuesday
workout A Friday

2nd week
workout B Monday
workout A Tuesday
workout B Friday


Do 5 sets of 5 reps with the same weight on all exercises. Deadlifts is only 1 set of 5 reps. Do 3 sets until failure on body-weight exercises: 3 sets of as many reps as you can do with good technique.

Remmy

ah that cleared it up cheers for that!:D

Pugsley

olearydc wrote: »

Do 5 sets of 5 reps with the same weight on all exercises. Deadlifts is only 1 set of 5 reps. Do 3 sets until failure on body-weight exercises: 3 sets of as many reps as you can do with good technique.

You don't use the same weight for each exercise, anyone who can only deadlift 1 set of a weight they can overhead press for 5x5 is ridiculously out of proportion on strength. The reason for only 1 set of deadlifts is because deadlifts and squats are both very large compound exercise, and the weight you will be shifting for your set of deadlifts is comparable to what you would lift for 3xF sets of inverted rows.

agentgreen

Whats the 5x5 like for weightloss?

Remmy

Pugsley wrote: »

You don't use the same weight for each exercise, anyone who can only deadlift 1 set of a weight they can overhead press for 5x5 is ridiculously out of proportion on strength. The reason for only 1 set of deadlifts is because deadlifts and squats are both very large compound exercise, and the weight you will be shifting for your set of deadlifts is comparable to what you would lift for 3xF sets of inverted rows.

Yeah that puzzled me a bit.I'm a right in doing 5x5 on the deadlift aswell?

Agentgreen,
I'd imagine the 5x5 program would be great for weight-loss aslong as you manage your calorie intake.

Pugsley

Remmy wrote: »

Yeah that puzzled me a bit.I'm a right in doing 5x5 on the deadlift aswell?

If you follow stronglifts strictly its only a 1x5 of deadlifts, but I would usually do at least 3x5 of either squats or deadlifts, and 5x5 of the other (5x5 set first). If you doing 5x5 with squats and deadlifts on the same day the weight your shifting may suffer, but if you only do one or the other on any given day than I'd definately go 5x5.

olearydc

Pugsley wrote: »

You don't use the same weight for each exercise, anyone who can only deadlift 1 set of a weight they can overhead press for 5x5 is ridiculously out of proportion on strength. The reason for only 1 set of deadlifts is because deadlifts and squats are both very large compound exercise, and the weight you will be shifting for your set of deadlifts is comparable to what you would lift for 3xF sets of inverted rows.

Hi Pugsley..I pasted from the StrongLifts program

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

When it says "Do 5 sets of 5 reps with the same weight on all exercises. Deadlifts is only 1 set of 5 reps"

Its the same weight per exercises..ie on week 10, you could be doing the following

SQUAT 5x5 of 87.5 kg (180Ib)

Overhead press 5x5 52.5 Kg 110 Ib

Deadlift 1x5 105 Kg 215Ib

Chin-ups 3xF

Prone Bridges 3x30sec

Yes, it did look like it was the same weight for the whole lot, but its only for the type of exercise where the weight is the same (makes my life a bit easier..so so lazy changing weights:D)