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I think the point about power cleans is fair (although if you read the book they aren't really required, many reasons why you wouldn't do them), but the 5x5 pro

by wdewind 12y ago

I think the point about power cleans is fair (although if you read the book they aren't really required, many reasons why you wouldn't do them), but the 5x5 progression is way too much volume way too early.

jclos 12y ago
As long as the recovery aspect is on point and if you are not too time-limited, there really is no reason not to have as much volume as possible.
tel 12y ago
I've been doing 5x5 for about a month now. Everything except OH Press has been tracking very nicely---a bit of challenge but I can always make it through with a focus on form and be prepared for next workout. But I'd like to understand better your concern about volume. If I face this deficiency, what will it feel like? How should I get around it?
- londonymous 12y ago
  I had problems with the OH Press just because the minimum increase when you're starting out is so much relative to the total weight. I think I started out at 25kg so with the smallest plates at 1.25kg, the first few increases were around 10% each — tough to pull off every week.
  - tel 12y ago
    That's a good point. I kept attributing it to missing form, which is probably not half bad to focus on, but maybe this is more of a mere "suck it up and go" sort of situation, haha
gt565k 12y ago
High on volume? What?! You can be out of the gym in 30 minutes or less. It's 3 exercises 3 times per week. 15 sets total per gym session (not counting warm-up sets). The whole point is to start with a very low weight (empty bar) and work your way up by adding 2.5lbs to each side every time you go back in. It's the fastest linear progression workout for beginners. From my experience, Strong Lifts 5x5 is the recommended beginner's workout. You need a solid base to start off with. and 5x5 gets you there the quickest, because you are doing compound lifts. Biggest gym noob mistake is to go in there and start doing isolation exercises, when you are already lacking a base. That causes muscle imbalances which can then result in tendon and joint issues. Edit: Just wanted to add that the 5x5 can transition into 3x5 and then 1x5 as you move up in weight and plateau. This can keep you going until you squat 400-500 pounds and deadlift 500-600.
- wdewind 12y ago
  I am not recommending a split, I'm recommending 3x5. I don't think there's a massive difference, but 3x5 will let you progress further without thinking, and 5x5 places additional stress on tendons much earlier in the process without significant advantages. More != better. I think 30 minutes in the gym is disingenuous. Within weeks that quickly balloons to about 1.5 hours as soon as the weights get remotely challenging. Very very very few people can continue even a 1x5 linear progression to a 400# squat or 500# deadlift.

by wdewind 12y ago

jclos 12y ago

As long as the recovery aspect is on point and if you are not too time-limited, there really is no reason not to have as much volume as possible.

tel 12y ago

I've been doing 5x5 for about a month now. Everything except OH Press has been tracking very nicely---a bit of challenge but I can always make it through with a focus on form and be prepared for next workout. But I'd like to understand better your concern about volume. If I face this deficiency, what will it feel like? How should I get around it?

londonymous 12y ago
I had problems with the OH Press just because the minimum increase when you're starting out is so much relative to the total weight. I think I started out at 25kg so with the smallest plates at 1.25kg, the first few increases were around 10% each — tough to pull off every week.
- tel 12y ago
  That's a good point. I kept attributing it to missing form, which is probably not half bad to focus on, but maybe this is more of a mere "suck it up and go" sort of situation, haha

gt565k 12y ago

High on volume? What?! You can be out of the gym in 30 minutes or less. It's 3 exercises 3 times per week. 15 sets total per gym session (not counting warm-up sets). The whole point is to start with a very low weight (empty bar) and work your way up by adding 2.5lbs to each side every time you go back in. It's the fastest linear progression workout for beginners. From my experience, Strong Lifts 5x5 is the recommended beginner's workout. You need a solid base to start off with. and 5x5 gets you there the quickest, because you are doing compound lifts. Biggest gym noob mistake is to go in there and start doing isolation exercises, when you are already lacking a base. That causes muscle imbalances which can then result in tendon and joint issues. Edit: Just wanted to add that the 5x5 can transition into 3x5 and then 1x5 as you move up in weight and plateau. This can keep you going until you squat 400-500 pounds and deadlift 500-600.

wdewind 12y ago
I am not recommending a split, I'm recommending 3x5. I don't think there's a massive difference, but 3x5 will let you progress further without thinking, and 5x5 places additional stress on tendons much earlier in the process without significant advantages. More != better. I think 30 minutes in the gym is disingenuous. Within weeks that quickly balloons to about 1.5 hours as soon as the weights get remotely challenging. Very very very few people can continue even a 1x5 linear progression to a 400# squat or 500# deadlift.