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  1. #1
    Registered User hayden123's Avatar
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    StrongLifts 5x5 with powerlifting variation?

    Hey guys,

    I've been doing Stronglifts 5x5 for about 5 months total now (missed a lot of gym time in December and January from the holidays and finals), and have experienced significant progress in my lifts, and have put on a noticeable amount of size. With that being said, I do want to add a bit more definition and size that you would expect from doing a more bodybuilding-based routine while still building strength, which is what led me to the concept of powerbuilding. Rather than starting an entirely new routine, I was thinking about just taking my current one and tweaking it a bit towards my goals (my current program is working quite well in terms of building strength). The usual SL 5x5 set up for one week is:

    Workout A
    Rest
    Workout B
    Rest
    Workout A
    Rest
    Rest

    So what I was thinking was making that last rest day a strictly isolation/higher rep day, and additionally adding one relevant isolation exercise to my normal days. After that isolation day, I would take a rest day and then start the cycle again like I normally would (so I'm basically just going every other day on this set up).
    This is what I was thinking in terms of each day:

    Workout A:
    Squat 5x5
    Bench 5x5
    Barbell Row 5x5
    Dips 3x12
    DB Flys 3x10

    Workout B:
    Squat 5x5
    Overhead Press 5x5
    Deadlift 5x5
    Chin-ups 3x12
    Shrugs 3x10

    Isolation:
    Tricep extension 3x10
    Dumbbell curls 3x10
    Lateral raise 3x10
    Lat pulldown 3x10
    Dumbbell bench press 3x10
    Calf raises 3x10


    Does this seem like a solid set-up? I'm completely open to constructive criticism, and would greatly appreciate any feedback or suggestions.
    Thanks!
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  2. #2
    Banned WeakQuads's Avatar
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    WeakQuads is offline
    do babylovers starting strength instead, much more balanced and well put together program. if you want to throw some lateral raises or curls in, do it. it won't hurt you.
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  3. #3
    Registered User CupcakeSquats's Avatar
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    Your isolation day is pretty worthless imo. Sometimes I'll stick in a bodybuilding day too but it'll still be based heavily on adding onto my big 3. Stick with the original routine.
    My log: http://forum.bodybuilding.com/showthread.php?t=154949233
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  4. #4
    Registered User hayden123's Avatar
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    hayden123 is offline
    Originally Posted by WeakQuads View Post
    do babylovers starting strength instead, much more balanced and well put together program. if you want to throw some lateral raises or curls in, do it. it won't hurt you.
    I just checked it out and it does seem interesting. Do you have any experience on it yourself?
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  5. #5
    Registered User moeman7's Avatar
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    You want isolation? Do ICF 5x5.
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