5-3-1 vs. 5X5

[wild_wild_wes]

What is the big difference between 5-3-1 and 5X5 weights programs? The core lifts are the same, so why would you chose one over the other?

[Kev]

Well the most significant difference is in the volume. 5/3/1 works great for intermediate to advanced lifters because it allows it allows flexibility in assistance work and avoids but burnout with deload periods. Also, if you're in to metcons, 5/3/1 is a better fit. However, for less than intermediate lifters, the straightforward volume of 5x5 will allow for quicker gains. In sum, both great programs but they do fit different niches.

[Saur]

You're gonna see those same core lifts in a lot of lifting programs.

The difference is in the approach to programming those core lifts. One of the principles behind 531 is using submaximal weights to grain strength. So 531 utilizes a training max that is around 85-90% of your actual max to determine your workset percentages. The TM is supposed to be a weight you can hit after a warmup any day of the week under good or bad conditions. By using a training max you can still have good workouts on your feel-like-crap days, and have great workouts on days you feel awesome. If you feel terrible, you can just hit the prescribed reps (555, 333, or 531) but if you're on fire that day you can shoot for more on the last set, then even move on to Joker sets.

So you don't necessarily just perform the prescribed reps and stop. You try and push the last set for a personal record (not really amrap, though thats cool too). The PR sets are one of the main pillars of the program like the TM. So each week you have a goal to shoot for in each of the core lifts.

[wild_wild_wes]

I've done 5-3-1 in the past, and am pretty familiar with it. I'm doing P90X right now, but once it's finished I intend to go back to it, but I'd like more variability.

Here's what I was thinking: if I skipped the deload period, 5-3-1 runs exactly four weeks. So, I could do it every other month, and alternate another program the other months.

How does weight progression work with 5X5?

[Hizzie]

Gotta be honest Wes. I'm not sure how much progress your gonna see skipping back and forth. What is your main goal?

[wild_wild_wes]

My main goal right now is fat loss. I'm eating below maintenance, so I'm not going to be able to put on a lot of muscle mass...but my weight is going down and my BF% is going down, so I am putting on some muscle.

I wanted to alternate programs because I think variability is desirable. P90X seems to be hitting areas 5-3-1 hasn't. The main lifts are the same, so I wouldn't say I would be "skipping back and forth". Specifically though, I was looking at 5X5 because of the increased number of reps, which is different from 5-3-1. Also, I don't think I'm getting much from the 5-3-1 deload period. But you think that would be a mistake?

[misanthropist]

Are you an intermediate to advanced weightlifter who has stalled after hitting 315 on the squat rack?

If so, 5-3-1 is for you.

If not - and I'm assuming not - then go with a beginner routine.

If you are running a significant caloric deficit, you may find the volume of 5x5 pretty intense. But as long as you don't get greedy on increasing your weights, it's doable. You could also look at Starting Strength, or Lyle MacDonald's basic routines.

The main thing you are doing is just maintaining LBM while you burn fat off, so don't expect to get ultra strong. Just do your lifts, load your muscles, and diet off the fat.

The main thing is to just get on with it.

[Hizzie]

Are you an intermediate to advanced weightlifter who has stalled after hitting 315 on the squat rack?

How much weight you lift has nothing to do with what level of lifter you are. The novice/intermediate/advanced has to do with how simple of programming works for progress.

Simple is good. If linear progression works do it. If you need more advanced programming then use it.

Itn this case it is gonna depend on wether Wes wants to burn calories doing HIIT or volume or prowler ect.

[misanthropist]

Totally true (although I would question how many men that are intermediate to advanced weight lifters can't squat 315)...but the point I am making is that the odds of actually needing the benefits of 5-3-1 seem, in this case, to be fairly remote.



Flawless, sub-moa fit and finish...all day long.

[wild_wild_wes]

So, you're saying 5x5 might work for me, misanthrope?

I plan on doing HIIT 2x per week, (Tu & Th), and cycling on Sat; Mon/Wed/Fri = Lifting, followed by 45 min. brisk walk.

I've been lifting for several years, so I wouldn't call myself a "beginner", but I could be wrong.