File :-(, x, )
Anonymous
Greetings /fit/, pretty simple question from a skinnyfag here,

Stronglifts 5x5 or Starting Strength?

Ronnie always related
>> Anonymous
StartingLifts 5x5
>> Anonymous
Starting Strength all the way

Stronglifts is just a cheap imitation of Starting Strength designed poorly by a weakling arab
>> Anonymous
gtfo newfayg
>> Anonymous
doesn't matter. even rip writes that 5x5 is one of the best training methods.
So, 5x3 or 5x5 is just your choice.
>> Anonymous
>>467689
3x5 you mean
>> Anonymous
>>467695
no, I mean 5x5. Written in black on white in his book.
>> Anonymous
>>467689

Bill Starr style 5x5's, Stronglifts no
>> Anonymous
Up until now I've done SL5x5 because its pretty convenient since Mehdi's article are short and straight to the point. When I read about SS5x5, I'm convinced that I should change. SL is pretty much a ripoff of SS anyway so its not much of a difference.
>> Anonymous
>>467732

It's Starting Strength is a 3x5 program
>> Anonymous
start off with stronglifts and then after about 4 months move onto a bodybuilding program. it really isnt needed after gaining some strength. all you need is some strength to lift them heavy ass iso-exercises brah. bai
>> Anonymous
>>467732
if its not much of a diff then why change? same shit brah
>> Anonymous
>StrongLifts 5x5 is pretty much the same thing, right? Can I do that instead?

Stronglifts has outstanding explanations of the main lifts and great supplementary information... but unfortunatley it is also peddles a wannabe Kethnaab's version of Starting Strength, with an added 40% volume and additional mandatory accessory exercises. Here is how the designer of Stronglifts 5x5 justifies his approach:

Originally posted by Mehdi, founder of Stonglifts:

The Beginner Strength Training Program I has 5 sets of 5 vs. 3sets of 5 with rippetoe. Reason is that Rippetoe starts with weight on the bar. StrongLifts appraoch starts with empty barbells. Doing 5 sets of 5 = 10 reps more than with rippetoe's, 30 reps more a week. These are 30 reps more that allows you to learn the technique. That's the first reason. Second reason is that it gives more total volume (sets*reps*weight) at the end of the week. Which is useful as the weight is so low (empty barbell).
>> Anonymous
Exactly, it is "useful as the weight is so low," and it stops being useful as soon as respectable poundages are being moved (and isn't that the goal?).

Never-the-less, even at a lower weight this still isn't as useful:


StrongLifts 5x5:
5x5x45lb = 1125 lbs. tonnage (bar only)

vs.

Starting Strength:
3x5x75lb = 1125 lbs tonnage (bar + 30 lbs)

One might take this to mean that starting 'Stronglifts' with an empty barbell is equal to starting 'Starting Strength' with 75 pounds, but it's not. You also have to look at intensity, which is a percentage of your maximum strength. True, they both have equal volume, but Starting Strength has a higher Intensity which will result in stimulating more growth.

He also says that the extra 10 repetitions per lift will help with technique, but in Starting strength there are an extra 20 repetitions of warm-ups with lighter weight that accomplish the same goal.

No, the original Starting Strength, Mark Rippetoe's version, is the best way to go about gaining strength as fast as possible for as long as possible. You will be doing just as much volume on Starting Strength, but you'll be doing it because of the increased intensity with heavier weight, not because of increased sets with lighter weights. Plus StrongLifts doesn't include powercleans in their program, and they are arguably one of the most effective exercises a beginner can do.
>> Anonymous
what do you guys think about the routine listed in the 7chan /fit faq? 5x5 for main lift (dead, bench, squat) and 4x4-8 for accessory exercises (rows, front squats, incline etc)
>> Anonymous
>>467766

It's alright. I prefer 3x10 for any non powerlift. 5x1 is better for deadlift, that or 5x3.
>> Anonymous
Could someone give me a link to a site about this starting strength program? I'm familiar with Stronglifts, but not with SS.
>> Anonymous
>>467775

>Starting Strength FAQ
http://startingstrength.wikia.com/wiki/FAQ#Three_Flavors_of_Starting_Strength

>Starting Strength 2nd Edition (beta 3)
http://sharebee.com/87a694d3
>> Anonymous
>>467773
but what are the alternatives if you don't want to squat 3x a week anymore?
>> Anonymous
>>467790
Thanks, man.
>> Anonymous
>>467800
don't be a fuckign leech. if you like SS, but a copy from Amazon.