Problem with SL 5x5

[AGdude]

Hey dudes, I just recently bought a gym membership and am going to start the 5x5 SL - That's all fine but I'm bothered that I am paying for the gym and am only going 3 times a week. I want to go on off days as well. Are there any isolation exercises or something that I can do in the gym on tuesdays and thursdays that won't hinder my SL program efficiency?

[mariusdeac]

The rest days are there because your body needs to rest. More isn't always better

[Adrian77]

If you are lifting Mon, Wed, Fri, use the Sat to do your biceps, triceps, calves and abs. 2-3 exercises per body part should be fine.

If you are really keen, add a day of HIIT on Tue or Thu. If you are cutting you could do both.

[LPAthickness]

Don't jerk around with the program. Run it as it is designed.

[rjohndrew13]

There will be plenty of time for isolations once you come to a standstill on SL. For now, trust the program, and kill it when you are in the gym.

[AGdude]

There will be plenty of time for isolations once you come to a standstill on SL. For now, trust the program, and kill it when you are in the gym.

I know, and I trust a program so established, I just don't wanna waste half of the days that I'm paying for - So just wondering if at least I can go to the gym to do anything there (I'm bulking so cardio is out of the question, thinking of maybe doing isolation exercises for some body parts that might be lagging.)

[scullin]

AGDude, something tells me you just want to hear that it's ok to do isolations. But really, leave the isolations out of it for now. I'd either rest or do light cardio if you're really that addicted to the gym.

[AGdude]

AGDude, something tells me you just want to hear that it's ok to do isolations. But really, leave the isolations out of it for now. I'd either rest or do light cardio if you're really that addicted to the gym.

I assure you it's not the case, I love squats, bench, DL and have no problem with those exercises, I just feel that paying the gym 7 days a week and only going 3 times gives me the feeling I'm paying for things I'm not using (Being a student, overpaying something is a pretty big issue).

[AGdude]

One more additional question: I am considering between a full body WO or a split - I'd love to try both - how long do I have to stick with a program to compare results? Would like 4 weeks on one and 4 on the other be enough? Or are 6 or more weeks required?

[mariusdeac]

Fullbody would work better if you are a beginner.

[mixteam]

Try to complete the program cycle for the best results then move on. I think 5x5 is 6 weeks? I'm not sure though

[scullin]

One more additional question: I am considering between a full body WO or a split - I'd love to try both - how long do I have to stick with a program to compare results? Would like 4 weeks on one and 4 on the other be enough? Or are 6 or more weeks required?

If you are going to change the program that much, you're not doing the program. Which is fine, but maybe you would be happier doing something like WSFSB III. You could do the 4 day template, it's a very solid program.

MONDAY – Max-Effort Upper Body
TUESDAY – Dynamic-Effort Lower Body
WEDNESDAY – Off
THURSDAY – Repetition Upper Body
FRIDAY – Max-Effort Lower Body
SATURDAY – Off
SUNDAY – Off

http://www.defrancostraining.com/art...rds-part3.html

[adgattoni]

Think of it this way: if you mess up a routine and it gives you less than expected results, you have wasted more of your money on the gym membership than by only going 3/7 days per week. If you use a known, well-established routine, go by it and don't deviate from it. Your investment in the gym membership will yield more return that way.

[coolwavy]

It's fine to do SL5x5 on offdays, just change the intensity/volume and you could do variations of the compound movements.

[Adrian77]

JasonDB's novice 5x5 for bodybuilders in the stickies is simply SL5x5 plus a HUGE amount of accessory work. Lots of people have had great results. So it just goes to show that it is possible to make changes. If you did that routine, you'd definitely get your money's worth in 3 days. But in my opinion you should do what I suggested earlier and possibly move on to Jason's program 6 months down the track.

[Wildtim]

One more additional question: I am considering between a full body WO or a split - I'd love to try both - how long do I have to stick with a program to compare results? Would like 4 weeks on one and 4 on the other be enough? Or are 6 or more weeks required?

At six weeks you would just be beginning to see results on any program. In this case though it is a real simple answer you will do better on a full body.

If you must go to the gym seven days a week start showering there. Just do the damn program.