5 ms·

Agree. IMO a simple 5x5 is going to be the better option for someone just starting out. Stronglifts is one flavor with a great app that just works and tracks al

Agree. IMO a simple 5x5 is going to be the better option for someone just starting out. Stronglifts is one flavor with a great app that just works and tracks all the little stuff (progression, giving you a specific rest time) and, once you plateau, you can start digging in to other options.

SoftTalker 1y ago
I also wanted to say that for people starting out keep it super simple. I wouldn't even use an app. At most a notebook or spreadsheet. Do "Starting Strength" (squats, bench, deadlift. 3 sets of 5). Start with a weight you can handle with good form, even if it's just the empty bar. When you can do that add 5 pounds at the next workout. Increasing the load is important but don't let your form break down. An app is not going to help you with form, and proper form is critical to avoiding injury, especially if you are at all older.
- RankingMember 1y ago
  Couldn't agree more about form and keeping it simple. I would note, though, that an app can help with that, e.g. the one I mentioned has videos demonstrating proper form, and what I would do when starting out is video myself from the side and compare. An app will also track progression more easily on something you naturally carry around (your phone), versus needing to remember a notebook.
- jcynix 1y ago
  I'll second that, no app needed. A small notebook with a "table" per planned exercise and a ball pen are always in my sports bag, so its ready to go when its training time. The phone appears to be a distraction for many people I watch at the gym, over-extending the rest between sets while watching social media. The minimalism provided by the paper notebook is what I prefer instead.
  - padjo 1y ago
    Honestly for beginners just building a habit of regular lifting is by far the most important thing. Progressive overload, going to failure, periodization etc won’t do much if you don’t have consistency. My advice to beginners would be to go to the gym 3 times a week and do whatever interests you for about 45 minutes. Once you have that habit nailed down for 6 months then we can talk about more advanced stuff.
Rapzid 1y ago
Hardly anybody would recommend 5x5 these days for anyone, much less beginners.
- jonwinstanley 1y ago
  Why?
  - Rapzid 1y ago
    5x5 and 3x5 are out of vogue for lots of reasons but it largely boils down to: * Not enough volume * Non-periodized That first bit means different things at different phases of a lifting "career". But generally speaking "time under tension" and research into effective rep ranges has changed modern thinking on set sizes and volume. These days people, including World's Strongest Men, tend to recommend higher rep ranges for beginners and those coming back to the gym to build work capacity and reduce risk of injury.
    - nsagent 1y ago
      Weird. I've lifted on and off for 25 years. For most of that time I did the stereotypical 3x8-12 and saw much slower progression. During the past couple years I switched to a 5x5 plan and saw massive gains in strength, even while I was cutting weight via a caloric deficit (was eating 1500-1600 calories a day, but had lots of protein and adequate carbs). For reference, I went from a dumbbell bench press of 45lb to 75lb in 4.5 months (5x5). Previously my progress was much slower. I'll caveat that I've obviously not closely controlled for all factors and I'm an n of 1. Additionally my interest is in having a great strength to weight ratio, rather than being a body builder. I'm a climber and that's an important consideration.
      - Rapzid 1y ago
        It's not that weird; Stronglifts (SL aka 5x5) and Starting Strength (SS aka 3x5) both utilize progressive overload to stimulate gains. Progressive overload works. Those programs "work". They are just out of vogue for beginners, and they are both targeted towards beginners.

SoftTalker 1y ago

I also wanted to say that for people starting out keep it super simple. I wouldn't even use an app. At most a notebook or spreadsheet. Do "Starting Strength" (squats, bench, deadlift. 3 sets of 5). Start with a weight you can handle with good form, even if it's just the empty bar. When you can do that add 5 pounds at the next workout. Increasing the load is important but don't let your form break down. An app is not going to help you with form, and proper form is critical to avoiding injury, especially if you are at all older.

RankingMember 1y ago
Couldn't agree more about form and keeping it simple. I would note, though, that an app can help with that, e.g. the one I mentioned has videos demonstrating proper form, and what I would do when starting out is video myself from the side and compare. An app will also track progression more easily on something you naturally carry around (your phone), versus needing to remember a notebook.
jcynix 1y ago
I'll second that, no app needed. A small notebook with a "table" per planned exercise and a ball pen are always in my sports bag, so its ready to go when its training time. The phone appears to be a distraction for many people I watch at the gym, over-extending the rest between sets while watching social media. The minimalism provided by the paper notebook is what I prefer instead.
- padjo 1y ago
  Honestly for beginners just building a habit of regular lifting is by far the most important thing. Progressive overload, going to failure, periodization etc won’t do much if you don’t have consistency. My advice to beginners would be to go to the gym 3 times a week and do whatever interests you for about 45 minutes. Once you have that habit nailed down for 6 months then we can talk about more advanced stuff.

Rapzid 1y ago

Hardly anybody would recommend 5x5 these days for anyone, much less beginners.

jonwinstanley 1y ago
Why?
- Rapzid 1y ago
  5x5 and 3x5 are out of vogue for lots of reasons but it largely boils down to: * Not enough volume * Non-periodized That first bit means different things at different phases of a lifting "career". But generally speaking "time under tension" and research into effective rep ranges has changed modern thinking on set sizes and volume. These days people, including World's Strongest Men, tend to recommend higher rep ranges for beginners and those coming back to the gym to build work capacity and reduce risk of injury.
  - nsagent 1y ago
    Weird. I've lifted on and off for 25 years. For most of that time I did the stereotypical 3x8-12 and saw much slower progression. During the past couple years I switched to a 5x5 plan and saw massive gains in strength, even while I was cutting weight via a caloric deficit (was eating 1500-1600 calories a day, but had lots of protein and adequate carbs). For reference, I went from a dumbbell bench press of 45lb to 75lb in 4.5 months (5x5). Previously my progress was much slower. I'll caveat that I've obviously not closely controlled for all factors and I'm an n of 1. Additionally my interest is in having a great strength to weight ratio, rather than being a body builder. I'm a climber and that's an important consideration.
    - Rapzid 1y ago
      It's not that weird; Stronglifts (SL aka 5x5) and Starting Strength (SS aka 3x5) both utilize progressive overload to stimulate gains. Progressive overload works. Those programs "work". They are just out of vogue for beginners, and they are both targeted towards beginners.