First off I am not a novice but am definitely in the "beginner" category after not working out for a few years. Previously used split systems but to get my strength back as quickly as possible I have just started Rippetoes Starting Strength. However, I have seen another beginner program at Stronglifts.com based on Rippetoes which uses 5x5 rather than 3x5 (Same workout days Mon, Wed, Fri, and still sets-across i.e. all weights the same)
Starting Strength w/- Kethnaab adjustment
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
(optional dips)
Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows
(optional chins/pullups)
Stronglifts 5x5 Beginner
Is this too much? (Maybe for a total novice)Workout A
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Dips 3xF
Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
Pull-ups/Chin-ups 3xF
Will 5x5 give me quicker strength and size gains than 3x5?
Opinions please!
(What I am tempted to do is Rippetoe for 2 weeks then if I feel I can handle the increase in volume try the Stronglifts program. I used to train at high volume so am pretty sure I can handle it)
|
-
04-28-2008, 11:21 PM #1
- Join Date: Apr 2008
- Location: Perth, WA, Australia
- Age: 48
- Posts: 191
- Rep Power: 477
Beginner: Rippetoe SS (3x5) vs Stronglifts (5x5)
New workout journal: The Running and Lifting Experiment
http://forum.bodybuilding.com/showthread.php?t=117095521
:: 34 days till my first marathon ::
-
04-29-2008, 03:44 AM #2
Strong-lifts rocks.
The thing with SL is that you have to start off light. This will ensure that your technique is spot on (Really, the same with Rippetoe's). I made some very good gains with SL.
The biggest technique behind both programs is sticking to it. Don't start one for a week then swap, see it out to the very end. Once you are able to squat 1x's your body weight, then you can try another program.
-
04-29-2008, 03:53 AM #3
- Join Date: Jul 2006
- Location: Columbus, Ohio, United States
- Posts: 6,298
- Rep Power: 4847
Stronglifts has great explanations of the lifts... but unfortunatley it is also peddles a bull**** workout program when compared to Starting Strength. They basically took Kethnaab's version of Starting Strength, added an extra 40% volume onto it and made the 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!"
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 eventually be adding 40% extra volume and more on your own, but you'll be doing it because of the increased intensity, not increased sets. And do Power cleans, you won't regret learning them.Last edited by bango skank; 04-29-2008 at 10:33 AM.
There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
-Don Vito Corleone
My Journal: http://forum.bodybuilding.com/showthread.php?t=166936131
-
04-29-2008, 03:55 AM #4
- Join Date: Jul 2006
- Location: Columbus, Ohio, United States
- Posts: 6,298
- Rep Power: 4847
On Stronglifts maybe. Expect to be squatting at least 1.5x bodyweight on Starting Strength before moving on.
My advice:
Do Rippetoe's.
Do read the FAQ.
Do buy the book.
Do ask questions here.
Do Power Cleans.
Do reset your weights.
Do drink a gallon of whole milk every day.
Don't add exercises.
Don't add sets.
Don't change the order.
Don't be stubborn.Last edited by bango skank; 04-29-2008 at 04:11 AM.
There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
-Don Vito Corleone
My Journal: http://forum.bodybuilding.com/showthread.php?t=166936131
-
-
04-29-2008, 04:06 AM #5
I was thinking about starting strength too. Looks like a solid workout!
And do Power cleans, you won't regret learning them.
I'll be doing bent-over rows instead I think.
Do drink a gallon of whole milk every day.
Since I first read the book, that gallon of milk was talking to me ^^
But I'm cutting, and giving keto a try, so milk will have to wait
And do you think it would be bad to switch the chins/pullups to lat pulldowns ? I suck at pullups and have to use an assisting machine..
Sorry for the little hijacking..
-
04-29-2008, 04:10 AM #6
- Join Date: Jul 2006
- Location: Columbus, Ohio, United States
- Posts: 6,298
- Rep Power: 4847
-
04-29-2008, 04:16 AM #7
-
04-29-2008, 04:27 AM #8
- Join Date: Jul 2006
- Location: Columbus, Ohio, United States
- Posts: 6,298
- Rep Power: 4847
-
-
04-29-2008, 04:40 AM #9
-
04-29-2008, 05:36 AM #10
-
04-29-2008, 09:52 AM #11
- Join Date: Jul 2006
- Location: Columbus, Ohio, United States
- Posts: 6,298
- Rep Power: 4847
I found this on the Strong Lifts site quoted from the author, Mehdi.
Originally Posted by Mehdi
[Emphasis mine]
Exactly! This stops being useful when the weight becomes high. But still, even at a lower weight this isn't as useful:
5x5x45lb = 1125 lbs. tonnage (bar only)
vs.
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 30 pounds piled on, 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.Last edited by bango skank; 04-29-2008 at 10:34 AM.
There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
-Don Vito Corleone
My Journal: http://forum.bodybuilding.com/showthread.php?t=166936131
-
04-29-2008, 10:14 AM #12
I think this is the key, really. If you are looking to add strength, and you measure that by weight on the bar, you will want to go with Rippetoe's program simply because it will get you strong faster. Further, you'll be able to stay on it longer than on SL. This has the effect of making progress FASTER and making it last LONGER... two things that combine to make it superior to the scheme Stronglifts outlines. I don't think the program Stronglifts offers is bad -- it's better than 95% of beginner programs, really - but I do think SS is better. More to the point, the things that make it good are also found in SS and the things that lessen its efficacy are corrected in SS.
-
-
04-29-2008, 11:54 AM #13
Ok I have been working out on and off here and there for a couple of years , been hitting the gym again for the last few months. Would routines like this work for me- when I read 30 minute workouts it just seems so little to me. Maybe I am brainwashed by excercise programs of the past. But would you recommend this program for someone who feels comfortable around the gym. I feel like 3 excercises just does not seem enough- especially when looking at workouts like this.
http://www.bodybuilding.com/fun/hst1b.htm
Please point me in right direction and clear my confusion
-
04-29-2008, 08:43 PM #14
-
04-29-2008, 09:10 PM #15
-
04-29-2008, 11:47 PM #16
- Join Date: Apr 2008
- Location: Perth, WA, Australia
- Age: 48
- Posts: 191
- Rep Power: 477
You guys have convinced me. I'm staying with SS (but adding accessory exercises from the beginning as I'm not a novice). Good workout today - 3x5 squats is killing me already (I'm almost at my bodyweight in my second session), I could probably have made 5x5 but then I think I would really struggle to put more weight on the bar Friday.
Plus, with 3x5, warm-up sets, accessory exercises and stretching I was in the gym for over an hour already. 30min program my ass.New workout journal: The Running and Lifting Experiment
http://forum.bodybuilding.com/showthread.php?t=117095521
:: 34 days till my first marathon ::
-
-
04-30-2008, 01:13 AM #17
Bookmarks