This way every exercise gets to have a day in the spotlight.Ĭan you do the same exercises every time? You could, but doing different but similar exercises will be more effective and decrease the likelihood of overuse injuries. For example in week two, the Barbell Clean And Press is moved to the medium day and the Double Dumbbell Clean and Press is moved to the heavy day. One-Arm Dumbbell Clean and Military Press (L, R) Ĭlick Here For A Printable Log Of Monday.Ĭlick Here For A Printable Log Of Wednesday.Ĭlick Here For A Printable Log Of Friday. Do three sets of three reps (3x3) for all exercises. The strength focus workout will build hard, dense muscles without adding bulk and the strength and size workout will get you bigger and stronger rather than just bigger. For example, 90% of your 3 RM (three rep max) on one day, 80% of your three rep max on two days, and 70% of your three rep max on two days. If five workouts per week, do one heavy workout, two medium workouts and two light workouts. If three workouts, do one heavy workout, one medium workout and one light workout. For a strength focus, apply a higher frequency and focus on deadlifts, military presses, and weighted pull-ups. Two upper body days and two lower body days. If you want to pack on some size with the 3x3 program, jack up the calories and focus on exercises that provide the most return for your efforts.
Let's talk about how to use the 3x3 program for strength and size (or just strength alone).
Can be used for pure strength or strength and size.Central Nervous System will be stimulated and you will feel strong and powerful after each workout.Low volume and low reps allow greater focus.Calls for heavy loads which leads to serious increases in strength.Why? The 3x3 program will get you very strong and the stronger you are the more effective the 5x5 program will be. The 3x3 protocol is also a great prelude to the 5x5 program. It all depends on what exercises you pick and how the workout weeks are structured. The 3x3 program is also great for size and strength goals or just sheer strength goals. The volume is fairly low so high frequency is a viable option. You do three sets of three reps at each session with varying intensities. The 3x3 program allows you to focus on heavy weights and low reps. One of my favorite workout programs is the 3x3 program. Complicated programs are rarely built to last, and few trainees benefit from them. Starting Strength is Squats 3x5, Bench Press 3x5, and Power Cleans 1x5 first workout - Squats 3x5, Overhead Press 3x5, and Deadlifts 1x5 the next, and then again these are alternated while adding 5 pounds onto the bar each workout.I am a big fan of programs that focus on doing a few things very well. And you alternate these two workouts, starting with an empty bar first and adding on 5 pounds each workout.
StrongLifts is Squats 5x5, Bench Press 5x5, and Barbell Rows 5x5 one day - Squats 5x5, Overhead Press 5x5, and Deadlifts 1x5 the next.
See, neither of these promote lifting to failure though. This is difficult because I have an extremely high metabolism, and I would characterize myself as a hardgainer. My primary goal is to gain weight in the form of lean body muscle as well as gain strength. Either way you decide to go get a couple hours with a personal trainer to teach you the proper way to lift and proper form it probably doubles the benefit of each exercise and prevents you from getting hurt. Lighter weights and more reps is the way to get fit and lose weight. Starting Strength is another method developed more along the line of depletion training or working specific body parts to max and then letting them rest and heel on alternate days when you focus on other body parts.īottom line no matter what method you pick, heavy weights fewer reps to almost failure of muscle is the way to get big. What's your primary goal fitness and strength or bulk and size you need to work out differently based on your goal? both of the lifting methods your talking about are just that methods the 5x5 is a general fitness routine for health, weight loss, and reducing the amount of time in the gym doing a varied workout that supposedly get's you a good workout in 3 lifting sessions a week.