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  1. #1
    Registered User lukster81's Avatar
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    5x5 or 3x5 for cutting weight?

    I have been lifting for just over a year, I was 170 but I wanted to cut down my weight because I have around 18% body fat give or take... I am currently 163 2 two month later and of cutting and Jason Blahas 5x5 is really killing me. I am wondering if it would be better to do Jason Blahas newer 3x5 program instead until I start to bulk again.
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  2. #2
    Registered User randomcrash's Avatar
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    Define "killing me". Are your lifts getting worse?
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    REMAIN INDOORS SuffolkPunch's Avatar
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    You may be gaining muscle even during a cut. If you reduce your workload, that will probably stop happening - but you should maintain what you have if that's acceptable to you.
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    Did you switch to JBs 5x5 when you started cutting, or were you doing it before? It's normal for your workout to become more difficult during a cut if that's what you mean by killing you.

    You're not limited to 2 program choices, but it's reasonable to reduce volume a little if your goal is just to maintain strength as much as possible while losing weight.

    Regardless, you sound like you're cutting at a good rate to minimize losses.
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  5. #5
    Registered User randomcrash's Avatar
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    I just found the workout, looks like stronglifts 5x5 with a bunch of stuff added

    https://www.muscleandstrength.com/wo...novice-workout

    down below in the Q&A is a section on cutting variation.
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  6. #6
    Registered User mdonnelly80's Avatar
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    It's important to let the diet do the work during the cut and use your training program as a barometer. If you're successfully cutting weight but you're chewed up and sore from 5x5, I would cut back to 3x5. Workouts are going to be tougher during a cut but I'd prefer to have shorter, more productive workouts than ones with higher volume that are kicking my a--.

    There's nothing that says you can't adjust your program as you go along either. You can train at 5x5 if you're feeling up to it or dial back to 3x5 if you're not. You can do the auxiliary exercises as programmed or you can dial them back/cut them out. Just make sure you're hitting those major compound lifts each workout. Keep the diet consistent, let it do the work and go from there.
    "The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that youre a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." -Henry Rollins
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  7. #7
    Registered User sunsean's Avatar
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    I've always followed the concept of maintaining intensity but reducing volume on a cut when performance inevitably drops. So dropping reps/sets before dropping the weight on the bar.

    That lines up with going from 5x5 to 3x5.
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  8. #8
    Powerbuilder all pro's Avatar
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    Reduced calories will reduce energy and recovery. Reduce the volume.
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    Registered User George2100's Avatar
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    I’ve always stuck to same routine I was doing before the cut. If you lower volume, I think there is a chance of losing a bit of muscle. This is just personal opinion. Take that as you will. I just don’t like to risk it. Never had a problem doing things this way.

    Edit: just saw that suffolkpunch responded to you. I would just listen to him lol
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  10. #10
    Registered User lukster81's Avatar
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    Originally Posted by randomcrash View Post
    Define "killing me". Are your lifts getting worse?
    The weight is going up but it is getting extremely hard and I would say my form is getting worse... caving knees.
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  11. #11
    Registered User lukster81's Avatar
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    Thank you, I think I will switch to 3x5 until I am done cutting and then when I start a lean bulk I will go back to 5x5.
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