Stronglifts 5 x 5

[Tom1988]

Heya, I'm currently training under the Stronglifts 5x5 program:

Build Muscle & Lose Fat Through Strength Training | StrongLifts.com

This is more focused around strenght, at first I just wanted to become as strong as possible, now I've changed my mind around, I wanna get on some mass.

Basically, what I'm looking for is people with experience with differant mass training programs

Thinking about starting a bulk in August, and keeping at that untill the spring, then cutting down.

I'm training clean if that matters.

Any opinions?

-Tom

[BigtomW]

How long have you been on this programme?
What's are your stats?
Daily Marco & Calorie intakes? (or roughly)

I'll just say that if your still getting results and haven't hit a plateau, carry on with the programme.

Otherwise you could start looking into FBW's or split routines specific for hypertrophy.

[lovevixen]

Anything in the 5-12 rep range will build mass. As you increase the reps you build less strength and power and add more muscle mass. Hypotrophic gains are super simple! Do as many sets inthe target rep range with a weight that is 80%-95% of your 1RM. Do as many sets as youc an do until your form starts to break down that is when you stop. Completly recover and do it all again etc........ Volume is what cause's lasting structual changes. It does not matter that much what rep range you use in the long run. In the short run most people will produce the most mass inthe 6-12 rep range and most people find that 10-15 set's is all they can handle in a workout for a give muscle group. Hypotrophic gains come fastest when you allow for full recovery or close to it before hitting the same area's again!

5X5 inmy opinion is more a strength program with some slow gains in muscle mass. German Volume Training or 10X10 would be my first choice for gaining a lot of mass fast but 12 weeks is about as long as you can take those type of programs before you burn out this is when 5X5 type of program comes in. By cycling between higher volume mass gaining programs and low volume strength programs allow for close to year round progress especialy in the begining..... When you get more advanced your body will decide for you which extreme is going to be best for you.....Overall I do better on low volume heavy powerlifting type programs but for a short 12 week cycle German Volume training never fails to add a lot of lean mass to my frame! I just do nto make good gains if I stay high volume. Some people are just the oposite especialy on steroids and find that high volume makes them huge.

[Jeton]

Originally Posted by lovevixen

Anything in the 5-12 rep range will build mass. As you increase the reps you build less strength and power and add more muscle mass. Hypotrophic gains are super simple! Do as many sets inthe target rep range with a weight that is 80%-95% of your 1RM. Do as many sets as youc an do until your form starts to break down that is when you stop. Completly recover and do it all again etc........ Volume is what cause's lasting structual changes. It does not matter that much what rep range you use in the long run. In the short run most people will produce the most mass inthe 6-12 rep range and most people find that 10-15 set's is all they can handle in a workout for a give muscle group. Hypotrophic gains come fastest when you allow for full recovery or close to it before hitting the same area's again!

5X5 inmy opinion is more a strength program with some slow gains in muscle mass. German Volume Training or 10X10 would be my first choice for gaining a lot of mass fast but 12 weeks is about as long as you can take those type of programs before you burn out this is when 5X5 type of program comes in. By cycling between higher volume mass gaining programs and low volume strength programs allow for close to year round progress especialy in the begining..... When you get more advanced your body will decide for you which extreme is going to be best for you.....Overall I do better on low volume heavy powerlifting type programs but for a short 12 week cycle German Volume training never fails to add a lot of lean mass to my frame! I just do nto make good gains if I stay high volume. Some people are just the oposite especialy on steroids and find that high volume makes them huge.

actually in my case 5x5 broke my mass plateau, because i've learned i have mild COPD as well as some mitochondrial damage from medications. i simply gas out prematurely when using rep/weight ranges that follow the usual periodization format for hypertrophy. right now i'm just maintaining size at 195-200 since i fractured my right arm May 9th, but in the previous 7-8 weeks i'd gained 10 lbs of muscle doing intense 5x5 routines on the big compound exercises. now i have to play with very light weights because i pushed too hard too soon after the break.