[quote]dankid wrote:
Do you know what percentage he suggests? I do this sometimes, and use something like everything above 90% of my RM for that range as counting.[/quote]
Not sure and this is the reason I switched to sets across. My squat 5rm is around 350lbs, and my 5x5 work sets are about 15lbs less. This is about 95%, for 5 sets across.
If you are ramping up, doing like 30-40 lb jumps, 10% of 350 gives you like 315. So in a ramped 5x5 workout 2, maybe 3, of those sets count as contributing to a training stimulus and making you stronger. This doesn’t seem like a whole lot, especially compared to 5x5x.95*5rm, so I think it may be much lower as people do get stronger doing the program. I think the last time I ran the template it was 60%.
Check out Rippetoe’s Practical Programming 2nd Edition. It gets into all of this.
[quote]OBoile wrote:
rasturai wrote:
Iron-Hoosier wrote:
I’ve done the Bill Starr 5x5 so I can’t say for the madcow. I can tell you that it works, no matter how insignificant you think the ramp is, it works. In Starr’s program though, Friday would have you doing 5 sets of your 5 rep max. Using his template exactly my bench press went from 315 x 5 to 345 x 5 in a matter of six weeks.
My advice is, don’t mess with the big movements, what they have prescribed works. You can add accessory stuff at the end if you like. Be prepared to experience weird pains here and there, lol. I quit doing the 5x5 due to a new found pain in my forearm, that and it doesn’t leave much gas to do the accessory stuff. Great program for strength, not so great for sculpting.
What is the original Bill Starr 5x5 template…I’ve never seen it before…I found this site but which one is the original…assuming you used the original.
As for scuplting…or I would say other smaller bodyparts…I looked at most of these programs and to even things out I think a 2-3 sets of 10-15 of small movements like later raises, rear raises wouldnt hurt at all actually and would give that “scuplting”. Can even use rest-pause technique.
What does anyone else think?
I believe he had several templates. IIRC Madcow’s 5x5 claims to be one of those.[/quote]
Hey sorry I didn’t post the link but here is a host of Bill Starr’s programs…this is what I was wondering…if all these are actually made by him…some of them look pretty cool
[quote]theuofh wrote:
dankid wrote:
Do you know what percentage he suggests? I do this sometimes, and use something like everything above 90% of my RM for that range as counting.
Not sure and this is the reason I switched to sets across. My squat 5rm is around 350lbs, and my 5x5 work sets are about 15lbs less. This is about 95%, for 5 sets across.
If you are ramping up, doing like 30-40 lb jumps, 10% of 350 gives you like 315. So in a ramped 5x5 workout 2, maybe 3, of those sets count as contributing to a training stimulus and making you stronger. This doesn’t seem like a whole lot, especially compared to 5x5x.95*5rm, so I think it may be much lower as people do get stronger doing the program. I think the last time I ran the template it was 60%.
[/quote]
Doesn’t really matter, since ramping will allow you to lift more weight for the final set, and will (in most cases) allow for faster strength progression; at least during later stages. Also, technically all of them are making you stronger by potentiating the nervous system.
A relative beginner will likely be able to make good progress with straight sets (hence why Rippetoe advocates them in starting strength), but once you reach a certain level, you’re going to hit a brick wall and progress will slow down considerably. It’s at that point where you aren’t going to be able to make consistent progress using straight sets and using a ramping method makes more sense.