5/3/1 program vs stronglifts 5x5

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 6 years ago '11        #1
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ajymerced 
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5/3/1 program vs stronglifts 5x5
 

 
Which program is better for strength training and making gains? 5/3/1 or Stronglifts 5x5?

27 comments for "5/3/1 program vs stronglifts 5x5"

 6 years ago '06        #2
richardgil 1 heat pts
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if you are new, 5x5 IMO. once you start to plateau, jump to madcow.

by the way, you will get 1000 different responses, even though its only 2 options. good luck with whatever you decide on.
 6 years ago '11        #3
ajymerced  OP
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Well I'm already doing 5/3/1. But I'm tryna decide if I should try something new like 5x5 or just stick with it.
 08-27-2012, 03:35 PM         #4
tech5c 
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How long have you been training for? What are your numbers like?
 6 years ago '11        #5
ajymerced  OP
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 tech5c said:
How long have you been training for? What are your numbers like?
As of right now, squat is 275, bench is 215 , military press is 120. And i haven't been getting my deadlift form right so I'm starting off light with that(maybe gonna lift 185 to start with to learn the right form.) I've been on 5/3/1 for about 10 months
 08-27-2012, 03:57 PM         #6
tech5c 
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 ajymerced said:
As of right now, squat is 275, bench is 215 , military press is 120. And i haven't been getting my deadlift form right so I'm starting off light with that(maybe gonna lift 185 to start with to learn the right form.) I've been on 5/3/1 for about 10 months
Any prior training experience before 5/3/1?

Do a 5x5 or 3x3 or 3x5 beginners program and reap those beginner linear progression benefits.
 6 years ago '04        #7
enetblazin4eva 4 heat pts
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SL 5x5 = 3 sessions / full body / squat every session

5/3/1 = 4 sessions / upper-lower / variation in a.ssistance work


Assuming you squat below parallel, spot doesn't help you on bench/ touch chest, and don't cheat/push presses for military I'd suggest setting your number 10% lower.
 6 years ago '08        #8
iPunish901 12 heat pts12
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not to hijack thread, but....

ive been doing 5x5, not to the T, but ive been doing it. for some reason last night i finally decided to actually stay with the time limits pertaining to waiting 90 seconds between sets and 3 minutes between exercises. seemed like my workout was wayyy longer and i was wasting time. ive been use to getting in and out. whats the best thing to do during those wait periods? stretch? or does waiting even matter?
 08-27-2012, 07:28 PM         #9
tech5c 
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 iPunish901 said:
not to hijack thread, but....

ive been doing 5x5, not to the T, but ive been doing it. for some reason last night i finally decided to actually stay with the time limits pertaining to waiting 90 seconds between sets and 3 minutes between exercises. seemed like my workout was wayyy longer and i was wasting time. ive been use to getting in and out. whats the best thing to do during those wait periods? stretch? or does waiting even matter?
If you can complete the listed reps with a shorter rest time then do it.

Heavy weight + shorter rest = more growth
 6 years ago '11        #10
ajymerced  OP
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 tech5c said:
Any prior training experience before 5/3/1?

Do a 5x5 or 3x3 or 3x5 beginners program and reap those beginner linear progression benefits.
Yeah about 2 years of Useless weightlifting(workout program was just awful). Does that count?
 6 years ago '11        #11
ajymerced  OP
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 enetblazin4eva said:
SL 5x5 = 3 sessions / full body / squat every session

5/3/1 = 4 sessions / upper-lower / variation in a.ssistance work


Assuming you squat below parallel, spot doesn't help you on bench/ touch chest, and don't cheat/push presses for military I'd suggest setting your number 10% lower.
I wanted to do that, but you think it'd be okay to cut it down to lifting twice a week? I want to add a day just for ploys and I can't commit as much time in the gym when I get back to school
 6 years ago '06        #12
niceguy954 31 heat pts31
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5/3/1 till I die n*gga
 6 years ago '04        #13
bibbyboi 28 heat pts28
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 niceguy954 said:
5/3/1 till I die n*gga
I thought you were a crossfitter? Not dissing, just wondering if crossfit incorporates some 5/3/1 type of stuff.

Also as a side note i just started doing 5/3/1 today. Not sure what to think of it yet.
 6 years ago '11        #14
ajymerced  OP
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 enetblazin4eva said:
SL 5x5 = 3 sessions / full body / squat every session

5/3/1 = 4 sessions / upper-lower / variation in a.ssistance work


Assuming you squat below parallel, spot doesn't help you on bench/ touch chest, and don't cheat/push presses for military I'd suggest setting your number 10% lower.
I meant to say that do you think it would be okay to cut the lifting for bill starr 5x5 to twice a week and add in plyos from VJB for a workout day? My goal is to increease my vertical
 6 years ago '06        #15
niceguy954 31 heat pts31
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 bibbyboi said:
I thought you were a crossfitter? Not dissing, just wondering if crossfit incorporates some 5/3/1 type of stuff.

Also as a side note i just started doing 5/3/1 today. Not sure what to think of it yet.
yes we do 5/3/1 MWF (deadlift, over head press/bench, and squat) then we do our WODS. That why I can't understand why people think crossfitting is a joke..
 6 years ago '11        #16
ajymerced  OP
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Can anyone answer my question
 6 years ago '04        #17
enetblazin4eva 4 heat pts
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 ajymerced said:
I meant to say that do you think it would be okay to cut the lifting for bill starr 5x5 to twice a week and add in plyos from VJB for a workout day? My goal is to increease my vertical
Why don't you just follow VJB for both weights & plyos?


Another option for strength training:

Modification #2: I'm a busy guy and hitting the gym four times a week is tough. Any lower frequency ideas that still yield gains?

"I get this a lot, and I have a kick-ass answer. Move everything to two times a week and do the following:

Week 1:

Monday: Squats 5/3/1, leg press 5 x 10, stiff leg deads 5 x 10, abs

Thursday: Bench press 5/3/1, dumbbell press 5 x 10, dumbbell row 5 x 10, biceps curls (yes, curls).

Include three days of hard conditioning (hill sprints) on nonconsecutive days.

Week 2:

Monday: Deadlift 5/3/1, safety bar squat 5 x 10, good mornings 5 x 10, abs

Thursday: Overhead press 5/3/1, chin-ups 5 x 10, dips 5 x 10, biceps curls (no, the joke isn't on you, biceps curls).

Include three days of hard conditioning (hill sprints) on nonconsecutive days.

That's it.

I've advised a lot of busy guys to follow this routine and virtually all got bigger, stronger, and in better shape faster — and for longer — because there's so much less potential for burnout."

With the reduced frequency, Wendler says there's no need to deload, and each training cycle now goes six weeks instead of the usual four.
 6 years ago '05        #18
ArKane 17 heat pts17
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5x5

to answer the question, but it depends on you really, id give both a try, 6 months of each and see what you like best


i prefer 5x5 i get better gains
 6 years ago '11        #19
ajymerced  OP
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 enetblazin4eva said:
Why don't you just follow VJB for both weights & plyos?


:
Because VJB doesn't include strength training for upper body
 6 years ago '11        #20
ajymerced  OP
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Aite so I think ima tryout SL 5x5. But I really don't wanna start with the bar since I've had previous experience. What should I start with?
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