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Queston about rep volume for begginers

  • 26-10-2008 8:30pm
    #1
    Remmy
    Registered Users, Registered Users 2 Posts: 2,921 ✭✭✭


    Hello all
    I have been on the stronglifts program for month or two now which uses a 5x5 program.I add 2.5kg every workout on every lift like it says.My question is if I was on a higher rep volume program like westside for skinny backstards which incorporates high rep days and max effort days.Would i see better results from a program like this as a beginner?I do feel that i could do more reps and sets when im finished my 5x5.I've read on t-nation that beginners benefit more from higher volume programs.Any opinions please?

    I'm 18 6:1 and 12 stone.

    thanks
    Remmy


Comments

  • #2
    oq4v3ht0u76kf2
    Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Personally, I'm a fan of StrongLifts 5x5... when I first started I felt like there was a lot more in the tank at the end of the fifth set however as I got to heavier and heavier weights the fourth and fifth sets became a huge effort.

    What were the weights you were lifting in your last A and B workout?

    I think StrongLifts is good because it is very hard to get discouraged and give up on it, you're always adding weight and that has a huge psychological impact! Personally, I haven't tried Westside and I suppose my own advice would depend on the weights you're currently lifting and finding easy, but I really think you should at least see out StrongLifts until you've been on it for three months or gotten to the 1.5BW squat.


  • #3
    brianthebard
    Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


    Beginners will almost always benefit from any lifting, no matter what programme. Perhaps if you feel like you could lift more after a 5x5 session you are not lifting heavy enough. Use http://www.exrx.net/Calculators/OneRepMax.html to calculate your 1 rep max, and see what percentage of it you are using for your five reps. If its only 50% or 60% consider bringing the weight up 5% the next session, and again at the next, until you feel you were just capable of finishing the 5 sets, but not so much that you fail. (just my thoughts).


  • #4
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Volume isn't just about the number of reps you do. It's also about how many sets you do, and the frequency of the workouts.

    I'm not all too familiar with the Stronglifts template, but I assume it's a standard SS/Bill Starr 5x5. So the volume of reps, and frequency of repeating the lifts ARE quite high.

    If you don't feel like you're doing enough, the weight's probably too light. Of course it's important to remember, for relatively inexperienced guys, a hard set of 5 to them is gonna be a lot different to a hard set of 5 for someone with multiple years of training experience.


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