which would be better for mass building? i'm a beginner btw.
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which would be better for mass building? i'm a beginner btw.
5x5 is proven, but you should try Rippetoe's in my opinion.
thanks, bump
what are your current lifts?
[QUOTE=blackthursday;177019311]what are your current lifts?[/QUOTE]
never lifted weights before
then rippetoes
From the new SS FAQ:
[edit] StrongLifts 5x5 is pretty much the same thing, right? Can I do that instead?
Stronglifts has great explanations of the lifts... but unfortunatley it is also peddles a wannabe Kethnaab's version of Starting Strength, added an extra 40% volume onto it and made his accesory exercises mandatory. I'm not so sure Mark Rippetoe is sitting somewhere hitting himself in the head saying, "Ohhh... 5 sets of 5! Why didn't I think of that!"
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Originally posted by Mehdi
The Beginner Strength Training Program I has 5 sets of 5 vs. 3sets of 5 with rippetoe. Reason is that Rippetoe starts with weight on the bar. StrongLifts appraoch starts with empty barbells. Doing 5 sets of 5 = 10 reps more than with rippetoe's, 30 reps more a week. These are 30 reps more that allows you to learn the technique. That's the first reason. Second reason is that it gives more total volume (sets*reps*weight) at the end of the week. Which is useful as the weight is so low (empty barbell).
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Exactly! This stops being useful when the weight on the bar get higher.
But still, even at a lower weight this still isn't as useful:
StrongLifts 5x5:
5x5x45lb = 1125 lbs. tonnage (bar only)
vs.
Starting Strength:
3x5x75lb = 1125 lbs tonnage (bar + 30 lbs)
One might take this to mean that starting 'Stronglifts' with an empty barbell is equal to starting 'Starting Strength' with 75 pounds, but it's not. You also have to look at intensity, which is a percentage of your maximum strength. True, they both have equal volume, but Starting Strength has a higher Intensity which will result in stimulating more growth.
He also says that the extra 10 repetitions per lift will help with technique, but in Starting strength there are an extra 20 repetitions of warm-ups with lighter weight that accomplish the same goal.
No the original Starting Strength, Mark Rippetoe's version, is the best way to go about gaining strength for as long as possible as fast as possible. You will be doing just as much volume on Starting Strength, but you'll be doing it because of the increased intensity, not because of increased sets. Plus StrongLifts doesn't teach powercleans, and they are arguably one of the best exercises ever.
I wanna try 5x5 but only one move for muscle group..and do u reach failure or not ..cutting and wanna be strong as hell