The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 1 to 7 of 7
  1. #1
    Senior Member
    Join Date
    Feb 2011
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    271

    3x5 SS for intermediates

    Is starting strength 3x5 appropriate for intermediates who are after growth with weekly progression.

    The program is ..

    3x5 squat
    3x5 bench
    3x5 dead
    dips 3 sets of 8

    3x5 squat
    3x5 press
    3x5 row
    3 sets chins

    The original is suppose to go up weights every workout, however if this isnt possible and weekly progression is needed would this affect the overall success of the program?
    Looks like great for progressive strength but will it be enough for individuals who have been training awile and want size gains?
    I m not suggesting here that this isnt a great routine btw just questioning for lifters of 1 year - 1.5+

    Thanks to everyone.

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  3. #2
    House Lannister
    Join Date
    Feb 2010
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    5,282
    IIRC, you had some pretty good numbers and were on Madcow 5x5. What does this offer that 5x5 doesn't?

    If you want size, I'd go after HCT-12. I had more even development with that program doing 2 sets instead of the one RP. It's what I'm on right now.

  4. #3
    Garage Lifter
    Join Date
    Dec 2009
    Location
    Webster Groves, MO
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    Couple things:

    SS only has 1 set of 5 for deadlifts and it has no dips or chins. Also, in the book the recommendation is to do power cleans 5 sets of 3 instead of rows. Not trying to be an ass but there are a lot of variations on SS (and the one you posted isn't bad at all).

    From what I remember once your an intermediates instead of SS they usually recommend Texas Method

    All that said. There are probably better ways to get regular progression, even as an intermediate.

    Check out this post:
    http://strengthvillain.com/forum/viewtopic.php?f=9&t=89

    Monday
    Bench/ or Press (A/B) 2x 5, 1 x 5+
    Curl 2x 10-15 (bench days)
    Squat 2x 5, 1x 5+
    Neck Harness

    Wednesday
    Bench/ or Press 2x5, 1x 5+
    Weighted Chins 2 x 6-8 (press days, and only if you can do at least 6-8 BW chins)
    Deadlift 1x 5+ (with or without power cleans as warmups)
    Neck Harness

    Friday
    Bench/ or Press (A/B) 2x 5, 1 x 5+
    Curl 2x 10-15 (bench days)
    Squat 2x 5, 1x 5+
    Neck Harness

    Bodyweight Chins are done every day.
    5 lb jumps on Squat and Deadlift
    2.5lb jumps on pressing movements and curls (when rep ranges are satisfied)
    When reps on last set fall below 5, take 10% off of bar and begin process over (on that lift only)
    Last edited by StLRPh; 07-08-2011 at 03:09 PM.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  5. #4
    Senior Member
    Join Date
    Feb 2011
    Posts
    271
    Thanks guys!

    Chev:
    Thanks loads for the reply but i really like the simplicity of 5x5, i know ill overthink or mess up HCT. Thanks anyway

    StL: would you class 18 months lifting intermediate? My lifts are..
    120kg for 6 squats
    180kg for 1 dead
    120 for 5 bench (abnormally strong chest, i DO squat)
    70 for 7 on press
    80 for 5 on rows

    Would the above be the best suggested workout for mass for me to progress onto?

  6. #5
    Garage Lifter
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    Dec 2009
    Location
    Webster Groves, MO
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    Intermediate vs Beginner really boils down to how fast can you add weight to the bar and still make progress...the weight you lift isn't the most important thing to consider.

    The link I gave you works well for beginners and intermediates mainly b/c of the final working set which is too (near) failure so you're always working hard and the resets will force you to periodize. In SS, when you reset the lifts get somewhat easy b/c you have a strict rep range for all 3 sets, for the above program even when you reset you're still busting your ass because the final set doesn't have a set endpoint. Hopefully that makes sense.

    The program is a basic powerbuilding workout, so strength and size should come from it (as long as you eat, of course). You can plug in a few other lifts as well to round it out a little more as well.
    Last edited by StLRPh; 07-08-2011 at 03:45 PM.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  7. #6
    Senior Member
    Join Date
    Feb 2011
    Posts
    271
    Yes thats fantastic info thanks alot! ill give it a bash!
    ps what the hell is a neck harness??

  8. #7
    Garage Lifter
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    Webster Groves, MO
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    Quote Originally Posted by JT111 View Post
    Yes thats fantastic info thanks alot! ill give it a bash!
    ps what the hell is a neck harness??
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

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