adjusting 5x5 routine: what's the "magic combination?"

[asianeric]

^ are you doing a 5x5?? then go up 5-10 lbs

i actually changed it to 3x5 because 5x5 was too much for me... i don't think i can go up anymore because i am also having problems with my grip (pronated). the blisters make it too painful to hold the bar and anything above 170 is just too heavy.

[brianpex]

now that i am deadlifting 170lbs (i am 140lbs) at 3x5 where do i go from here?

A 170 DL is still pretty low. Shoot for double bodyweight.

Also whether you are doing SL5x5 or SS3x5, both programs only program one set of DL, not 3 (or 5) and only once a week.

[MusclePharma]

what is your problem with overhand? is it grip?

yung form sir... diba dapt yung body parallel sa floor? correct me if im wrong..

[blakedaddy]

yung form sir... diba dapt yung body parallel sa floor? correct me if im wrong..

you can use the same position when you deadlift.

[MusclePharma]

ahhh i see...

question about deadlifts, which one targets more on lower back and hamstrings... conventional deadlift or stiff-leg?

[EcLavoO]

i think 5x5 is more better than 3x5 in terms of strength.

[flipballas]

to the ts, where do you workout? if you prefer working out alone, i think it would be best to find a gym with a power cage. you could push yourself or your lifts with out worrying too much of failing coz of the "safety". also try to check form, maybe you need to have someone(professional/strength coach) check or tweak your form a little as to prevent injury and what not.

also try fixing your diet, raise your protien intake and calories up. You might be under eating.

[blakedaddy]

ahhh i see...

question about deadlifts, which one targets more on lower back and hamstrings... conventional deadlift or stiff-leg?

for now, just focus on getting stronger.. saka mo na isipin "which targets what more"

[blakedaddy]

i think 5x5 is more better than 3x5 in terms of strength.

what makes you say that?

[EcLavoO]

what makes you say that?

i mean in terms of gaining strength, and its just an opinion.

[blakedaddy]

i mean in terms of gaining strength, and its just an opinion.

that's what i am trying to ask what makes the 5x5 better than the 3x5??

[EcLavoO]

that's what i am trying to ask what makes the 5x5 better than the 3x5??

2 more set for 5x5 that can push your strength. am i wrong?

[brianpex]

So if 2 more sets is better, why not 10 sets?

You have to balance the stimulus -- which is your volume and intensity (weight) -- with your ability to recover from the stimulus.

Many people have found that 3 sets across is a good balance. Some might do better on less, some more, but 3x5 is a good starting point.

The well known 5x5s -- Bill Star, Reg Park, Madcow, etc. were not sets across, they were ramped sets to a single max set of 5. Except for Reg Park's, which was two warmup sets and three sets across -- which would make it effectively a 3x5.

[bearcomplex]

My selection of which strength program to choose is to flip a coin, heads or tails. After that, stick to the program religiously. You get results whatever program you're on. Persistence, discipline, and determination is key.

[brianpex]

Sounds nice but it's not true.

A routine like Smolov wouldn't be recommended until you're around a 2x BW squat and planning to compete, and a 3x5 wouldn't be effective anymore for advanced or elite lifters. A split routine is practically useless for most beginners, etc.

Different programs work at different levels of your own progression.

[bearcomplex]

I meant the beginner's program, either 5x5 or 5x3 will work. Flip a coin.

[EcLavoO]

im with 3x5 program for just a month. so, can i change my program into 5x5?

[bearcomplex]

If you have started with a program, don't shift. Stick to it and remain focused.

[asianeric]

ok so i reached my max safe bench press (3x5) load at 115lbs (probably higher if i had a spotter but really not that much higher)

which is better: stay at that load until i get stronger or

reset to say 90lbs then work my way up back and reset again, and again until i get stronger and break the 115lb limit?

[brianpex]

ok so i reached my max safe bench press (3x5) load at 115lbs (probably higher if i had a spotter but really not that much higher)

which is better: stay at that load until i get stronger or

Add weight to the bar. You don't get stronger by lifting the same weight.

reset to say 90lbs then work my way up back and reset again, and again until i get stronger and break the 115lb limit?

Follow the program, it tells you when to deload, and how much.
Don't reset/deload unless you have good reason to.