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Does a 5x5 routine GROW IT BIG?
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Date: January 28th, 2022 9:16 AM Author: Indecent party of the first part organic girlfriend I started a 5x5 routine (Stronglifts) a couple months ago (interrupted by a bout with COVID). I've been upping the weights each time, and I guess I've been getting stronger. But I haven't seen much of a body change. I especially want bigger legs because mine are very twinkish and gay. I know 5x5 is more about strength than growth, but I'm surprised at how little growth there's been after squatting 3x/week. (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43861315) |
Date: January 28th, 2022 9:17 AM Author: orange native nibblets Just drink more milk. (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43861322) |
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Date: January 28th, 2022 9:17 AM Author: Indecent party of the first part organic girlfriend I've been consuming enough calories, including whole milk. (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43861326) |
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Date: January 28th, 2022 9:19 AM Author: orange native nibblets Yeah but you need to just drink more milk. (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43861334) |
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Date: January 28th, 2022 9:21 AM Author: Trip Adulterous Field Community Account STFU retard. OP, you need to eat 200 to 300 calories over maintenance and get on a PPL split. (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43861341) |
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Date: January 28th, 2022 2:13 PM Author: Comical athletic conference locale (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43862867) |
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Date: January 28th, 2022 2:38 PM Author: talented peach church building national security agency Truer than you realize (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43863048) |
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Date: January 28th, 2022 9:18 AM Author: brindle diverse orchestra pit cuckold You need to lift nude to get growth. Clothes restrict muscle growth generally, and especially penile growth. (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43861327) |
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Date: January 28th, 2022 2:18 PM Author: Anal Hateful Theatre Regret LOL (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43862900) |
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Date: January 28th, 2022 9:18 AM Author: Trip Adulterous Field Community Account https://2.bp.blogspot.com/-nvEXYVHbFBE/UoiJEdG5joI/AAAAAAAACFk/oy0GkcPyPc4/s280/PIo8E.jpg (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43861328) |
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Date: January 28th, 2022 10:34 AM Author: Comical athletic conference locale (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43861708) |
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Date: January 28th, 2022 9:19 AM Author: High-end Set Idea He Suggested You want a hypertrophic regime if you want to grow. Do higher reps with lower weight 4x10-15). Incorporate drop sets and super sets to get in as much volume and blood pumping as possible.
Strong Lifts will just make you fat. |
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Date: January 28th, 2022 11:32 AM Author: 180 ivory striped hyena bawdyhouse I think this really depends on the person. Low high reps does nothing for me but I respond immediately to heavy weight (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43862066) |
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Date: January 28th, 2022 2:39 PM Author: talented peach church building national security agency You need both (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43863056) |
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Date: January 28th, 2022 9:19 AM Author: Wild plaza macaca Lol nahhh bruh you're not sizing up with that regiment. You need to get to 4x12 at least. Preferably 5x12 but at least 4. (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43861333) |
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Date: January 28th, 2022 9:28 AM Author: Soul-stirring cowardly rehab The idea is to spend some time on 5x5 to get stronger then moving to a size routine after. At the beginning, it’s extremely easy to move up in strength quickly, and 5x5 will get you there faster than a bodybuilding program.
You’re going to see better results benching 4x12 when your 1rm is 225 vs an untrained 135.
In the end you’ll get to the same place, but bodybuilding programs progress slower, so you’ll take longer if you don’t do 5x5 first.
I would recommend doing 5x5 for a few months, then moving to a 5-3-1 program. |
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Date: January 28th, 2022 9:37 AM Author: heady cyan voyeur nursing home Completely untrained going 5x5 is asking for an injury if you’re not in your 20s. I always thought starting out with 3 week cycles of 3/4x10 then 4x5 then 4 x 3 was a better bet and if OP doesn’t care about strength you do four months of that and then move right into 4-5x12 and targeting all your aesthetic defects. (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43861425) |
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Date: January 28th, 2022 10:39 AM Author: godawful shitlib cr. u do not get big on a 5x5 routine (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43861727) |
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Date: January 28th, 2022 10:48 AM Author: Jet lascivious national azn cr.
imho, max out strength and then getting jacked is waaaay easier. |
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Date: January 28th, 2022 3:32 PM Author: racy ungodly business firm ratface cr, stronglifts gets you much stronger and gets you comfortable lifting
Early on it feels ridiculous lifting so little, but if you're getting the right form its important |
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Date: January 28th, 2022 10:41 AM Author: maroon sadistic mother corn cake (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43861735) |
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Date: January 28th, 2022 10:42 AM Author: Maize toaster trailer park Stronglifts is a blatant and inferior Starting Strength ripoff. "5-3-1 Boring-But-Big" is where you want to be. Use 5x10 on the assistance lifts and you'll get big and strong.
https://www.jimwendler.com/blogs/jimwendler-com/101077382-boring-but-big |
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Date: January 28th, 2022 10:47 AM Author: maroon sadistic mother corn cake what makes it inferior to SS? (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43861756) |
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Date: January 28th, 2022 10:49 AM Author: Maize toaster trailer park If you're a novice then SS will be better. If you're an intermediate 5-3-1 is better. The guy who founded Stronglifts directly copied SS and added two more sets for no particular reason and was better at PR than Rippetoe who's a crotchety whiskey-head (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43861767) |
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Date: January 28th, 2022 10:51 AM Author: maroon sadistic mother corn cake I'm 150lbs and 5'8". What is a realistic weight target for me?
I'm doing SS right now and squatting 235 lbs and benching 170 lbs (shoulder injury so I'm going slow here). Should I switch to the program in your link? |
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Date: January 28th, 2022 10:59 AM Author: Maize toaster trailer park It's a bit up to the individual but both of these programs will get you gains. Switching "early" won't make much of a difference in the long run if you stick with it. Having said that you should see how much runway you can get from SS before switching. Follow the deload protocol when you hit a plateau. SS is very challenging mentally (in a good way) when done properly which is beneficial in and of itself. Once you've sapped the novice gains then move on to 5-3-1 where the gains become monthly rather than weekly or daily. (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43861826) |
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Date: January 28th, 2022 11:00 AM Author: maroon sadistic mother corn cake ty (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43861829) |
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Date: January 28th, 2022 2:41 PM Author: Jet lascivious national azn at 150, you are benching over BW and squatting 2 wheels for sets. that's already pretty good, if not very good.
stick to the program that works for you. i like SS, but some people say not enough volume. i think 3x5 with the required warm ups is ample volume but ymmv. it sounds like what you do is working, keep going on that LP until it stalls out and then switch it up. |
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Date: January 28th, 2022 2:42 PM Author: maroon sadistic mother corn cake (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43863077) |
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Date: January 28th, 2022 2:50 PM Author: talented peach church building national security agency Honestly, don't worry about a weight goal. Simply run a 200 calorie surplus, get 1.25g of protein daily per pound of your bodyweight, and ride the SS linear progression until it stalls. Then get on a DUP push/pull or PPL or a 3x/week full body DUP. (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43863117) |
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Date: January 28th, 2022 2:51 PM Author: maroon sadistic mother corn cake (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43863123) |
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Date: January 28th, 2022 2:52 PM Author: Jet lascivious national azn very cr. (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43863129) |
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Date: January 28th, 2022 10:49 AM Author: Jet lascivious national azn also 100% cr. SS is better. (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43861765) |
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Date: January 28th, 2022 11:10 AM Author: Irradiated lavender principal's office It’s a great routine and you should see growth. What are you currently squatting and are you getting enough protein? (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43861928) |
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Date: January 28th, 2022 11:15 AM Author: Indecent party of the first part organic girlfriend Squat is currently at 190, which I know is not a lot, but it is a lot for me. Consuming calories throughout the day, including protein from meat/fish/chicken, whole milk, and shakes. (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43861958) |
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Date: January 28th, 2022 11:29 AM Author: Irradiated lavender principal's office Yeah that’s relatively light. Keep at it and you will see gains. I went from 175 to 190, almost all in my legs, on starting strength 3 days a week and 1-2 days of either cardio or other lifting and lots of pull-ups and dips
Edit: highly recommend throwing a CrossFit “Murph” into the mix every few weeks |
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Date: January 28th, 2022 11:34 AM Author: Indecent party of the first part organic girlfriend So in between the 3 days of lifting, you did other calisthenics stuff? On my non-lift days, I've just been shooting hoops. (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43862077) |
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Date: January 28th, 2022 2:40 PM Author: talented peach church building national security agency It's really not. Not nearly enough volume even as a base building routine. (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43863062) |
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Date: January 28th, 2022 11:13 AM Author: Crawly Floppy Abode No, virtually everyone who does this looks mediocre to awful. The only exceptions are genetic freaks and people with such a high percentage of fast twitch muscle they respond well to sets of 5. Just start on an actual hypertrophy routine. People say do SS to get strong first, but if you're a novice you'll gain strength fast on a hypertrophy routine too. (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43861945) |
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Date: January 28th, 2022 11:18 AM Author: medicated point jap This is all wrong. I did bro splits and bodybuilder nonsense during my peak gainer years (late teens - mid 20s). I looked good and was adequately strong but it was not until I discovered SS in my late 20s that I became strong af (and the progress was fast af). (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43861980) |
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Date: January 28th, 2022 11:23 AM Author: Crawly Floppy Abode That confirms my point, you looked good off the bodybuilding stuff and ss still worked later. In contrast we have hundreds of posts doing the opposite approach on /fit/ and bodybuilding.com and the vast majority look awful. You could that's just because those users have a weak genetic pool, but there are plenty who try the bodybuilding-first approach and they tend to look good (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43862003) |
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Date: January 28th, 2022 11:34 AM Author: medicated point jap I think the problem with old balding lolyers on xoxo doing SS + gomad is that they aren’t able to get rid of the extra body fat. It’s not because the program doesn’t work. (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43862078) |
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Date: January 28th, 2022 11:15 AM Author: medicated point jap Everyone is different but you would be an outlier if you followed linear progression as far as you could while eating enough (e.g. GOMAD) and still had twinkish legs. (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43861956) |
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Date: January 28th, 2022 11:21 AM Author: maroon sadistic mother corn cake Is there anything you can do for calves and forearms if you're a twink like me? (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43861994) |
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Date: January 28th, 2022 11:28 AM Author: Soul-stirring cowardly rehab Chins and Weighted chins for forearms. Lots of them. Building the monolith which is 5-3-1 variation has you doing 200 per week I believe. (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43862037) |
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Date: January 28th, 2022 11:37 AM Author: medicated point jap Those are hard areas to target and I think your overall aesthetic and general health would be better served spending that time on other more targetable areas. (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43862094) |
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Date: January 28th, 2022 11:38 AM Author: maroon sadistic mother corn cake Assume I have unlimited free time. (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43862097) |
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Date: January 28th, 2022 2:17 PM Author: medicated point jap This is not my area of expertise but both seem to respond to MUCH higher volume than other muscles. It seems like people who do a lot of uphill hiking have larger than average calves, for example. Rock climbers have disproportionately large forearms. So I would just do a ton of volume. (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43862892) |
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Date: January 28th, 2022 2:38 PM Author: talented peach church building national security agency (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43863047) |
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Date: January 28th, 2022 12:00 PM Author: Arousing lettuce crackhouse You're not supposed to squat 5x5 three times a week (unless you're a 17 yo starting QB on your HS team) (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43862245) |
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Date: January 28th, 2022 12:00 PM Author: chestnut aromatic therapy Growing it big doesn't matter until you show it big and know it big. (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43862249) |
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Date: January 28th, 2022 12:52 PM Author: Beady-eyed depressive psychic no you need hypertrophy and volume and isolation and carbs to grow it big (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43862508) |
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Date: January 28th, 2022 2:37 PM Author: talented peach church building national security agency I don't have time for one of my usual dissertations on lifting, but: 1. You can get plenty big and strong with 5 rep schemes, but you need a lot more set volume per body part than a typical 5x5 like strong lifts allows. 2. DUP hitting all rep ranges (3/20/5/12/8 is what I run, meaning that on 5s day, all exercises I do are for 5 reps, and on 12s day all are for 12, etc.) is preferable to almost any other programming for all-round size, strength, and athletic performance. 3. Get on a good powerbuilding split; I recommend a PPL or a push/pull with legs on pull day. Hit 5s, 8s, and 12s minimum. 4. Protein, sleep, cardio, etc. 5. Don't just dirty bulk unless you have the metabolism of a college athlete. Learn nutrition, manage your diet so you have a slight surplus and can lean bulk, or just get Renaissance Periodization's diet app and have it do all the work for you. |
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Date: January 28th, 2022 3:23 PM Author: Stimulating effete dysfunction deer antler just do GreySkull LP (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43863321) |
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Date: January 28th, 2022 3:33 PM Author: grizzly razzle-dazzle spot telephone german 10x10 is best way to get big quickly (http://www.autoadmit.com/thread.php?thread_id=5018346&forum_id=2#43863377) |