Strength vs Muscle Gaining Routines

[kyoun1e]

I've recently started a 5 x 5 program. I was told that this type of routine builds strength, but not necessarily muscle mass. Essentially, low reps are for strength, middle rep range is for muscle growth, and high reps are for endurance.

My fear with 5 x 5: I don't want the body of a power lifter.

Are these fears warranted? Or off the mark?

No question I want strength, but I'm in this for muscle growth as well.

If that's the case, should I use 5 x 5 as my base and mix in higher rep ranges to keep my body guessing?

Thanks.

KY

 

[P-funk]

don't believe what people tell you.

If you want to gain muscle you need to eat more calories. For the most part, unless you are doing something stupid like trying to run a marathon or you training like an idiot, any program will illicit some sort of hypertrophic gains so long as adequate calories are consumed.

Bill Starr 5x5 is one of my favorites and it will pack some mean size on you if you are eating properly.

patrick

 

[kyoun1e]

Thanks P-Funk.

I'm thinking 5 x 5 will be a welcome change. For years I've worked out "pyramid style" which I know read is terrible. I've also just spent the last 4-6 weeks on a high volume routine so this should be a real shock to my system. Add to that my new adjusted diet and I'm optimistic.

I'm reading a bit on Bill Starr's 5 x 5. He uses a lot of lingo I'm not familiar with. Looks like you slowly ramp up adding 2.5% each week.

Have to read through this a few times.

I definitely want to add variance in here so I don't stagnate.

KY

 

[mboley370]

Thanks P-Funk.

I'm thinking 5 x 5 will be a welcome change. For years I've worked out "pyramid style" which I know read is terrible. I've also just spent the last 4-6 weeks on a high volume routine so this should be a real shock to my system. Add to that my new adjusted diet and I'm optimistic.

I'm reading a bit on Bill Starr's 5 x 5. He uses a lot of lingo I'm not familiar with. Looks like you slowly ramp up adding 2.5% each week.

Have to read through this a few times.

I definitely want to add variance in here so I don't stagnate.

KY

If you are worried about it do 5 x 5 one week and then more reps 8 - 10 the next, or if you lift chest twice or biceps twice in a week, do a 5 x 5 one day and a 8 - 10 the next time you lift that muscle.

Good luck


Matt

 

[P-funk]

Thanks P-Funk.

I'm thinking 5 x 5 will be a welcome change. For years I've worked out "pyramid style" which I know read is terrible. I've also just spent the last 4-6 weeks on a high volume routine so this should be a real shock to my system. Add to that my new adjusted diet and I'm optimistic.

I'm reading a bit on Bill Starr's 5 x 5. He uses a lot of lingo I'm not familiar with. Looks like you slowly ramp up adding 2.5% each week.

Have to read through this a few times.

I definitely want to add variance in here so I don't stagnate.

KY

KY,

Here is a 5x5 template that I wrote that is short and sweet and easier to understand.

Patrick

 

[kyoun1e]

P-Funk,

Thanks as usual. Couple questions:

1. On day 2, what is the benefit of dropping the weight 20%? Would like to understand.

2. Warm Up Sets: How many warm up sets do you use prior to the 5 x 5 sets? For example, my 5 rep max is 205-210...how would you warm up to that?

I'm doing horizontal push today 5 x5 for the 2nd time this week. Ready to deploy.

Thanks.

KY

 

[P-funk]

P-Funk,

Thanks as usual. Couple questions:

1. On day 2, what is the benefit of dropping the weight 20%? Would like to understand.

The goal is to unload intensity on that day in preparation for friday's max day. It also helps to work on technique and keep you fresh. Each day has a specific emphasis. Monday is volume, wed. is back off, friday is intensity/load.


2. Warm Up Sets: How many warm up sets do you use prior to the 5 x 5 sets? For example, my 5 rep max is 205-210...how would you warm up to that?

Depends on how many warm up sets you need. I typically do a full 8-10min warm up of my entire body prior to lifting. Then I'll walk over and knock out some reps with the bar. If I were you, I'd probably do my full body warm up, then a set of 10 with the bar, then a set of 5 with 135, a single with 185, and then get ready to rumble.


I'm doing horizontal push today 5 x5 for the 2nd time this week. Ready to deploy.

Horizontal push day has nothing to do with the original Starr 5x5. The problem people get into is they take a great idea, and start to throw in their own thing and when it doesn't work, they get upset. Make sure you have a proper set up and know what you are doing before fudging around.


Thanks.

KY

answers in bold.

patrick

 

[kyoun1e]

Patrick,

Thanks again.

I understand the value of picking a program and sticking with it. I've read so many different versionf of 5 x 5 my head is spinning.

KY

 

[P-funk]

Patrick,

Thanks again.

I understand the value of picking a program and sticking with it. I've read so many different versionf of 5 x 5 my head is spinning.

KY

yea, there are a lot. In the long run, the more simplistic you are with your training, the more effective you can be.

As my signature says:

"In the beginners mind possibilities are man. In the expert mind, possibilities are few."


patrick

 

[ItsAParadox]

KY,

Here is a 5x5 template that I wrote that is short and sweet and easier to understand.

Patrick

Thanks a bunch for the template! I was wondering what to do next, but now I know!

 

[P-funk]

Thanks a bunch for the template! I was wondering what to do next, but now I know!

No problem! We have a bunch of various templates there too.

Patrick