Usually, when the intensity is higher than 85% (2-3 rep range), the body focuses on developing the nerve paths leading to the muscles. Now, as we all know, building muscle mass requires some heavy weights and that’s just what these two programs allow us to develop. There are many similarities between these two workouts, like the fact that they both have assisting exercises for smaller muscle groups.Īnother similarity between them is that they are both made up of basic, compound movements and focus on strength development. Now to the topic of starting strength vs. Optional assisting exercises for triceps and abs If the weight used is more than 2 times your bodyweight, the sets done are 3×5 Weight used is 15-20% less than the one on Monday (you can optionally replace this with front squats) Optional assisting exercises for triceps and abdominals Warm up sets of lower weight and higher reps, leading up to the 5×5, which are done with a given weight The goal of this workout program is strength gains and the very foundations of the training program are basic compound movements. Stronglifts 5×5 Workout (Bill Star’s version of it):
This workout is recommended for intermediate and advanced athletes. The weights used for each exercise are done within the 5RM range (a weight that will challenge you in the 5 repetitions range). This workout program is usually done for 12 weeks. When you manage to hit 5 sets of 5 reps with a given weight, you increase the weight in the next workout. This is the famous 5×5 workout that is known among lifters and bodybuilders and it has been used by people like Reg Park, Steve Reeves, and many other known powerlifters.
Stephen Lester “Steve” Reeves (1926 – 2000) was a professional bodybuilder and actor. The program is designed to kickstart the development of your physical properties, by focusing on strength development, which will inevitably boost your muscle gains in the long term. This is a program that relies on lower rep ranges of 3 to 5 reps. If you reach a plateau, reduce weights with up to 20% and start over.
With this program, you have 1 to 5 working sets.