Bill Starr 5x5 linear progression

[Huskerdu]

Just like to start off by saying hello, I used to post at mmaweekly a while back but I took a few years off. The strength and conditioning forum got me wanting to return because of all the helpful tips and approaches you guys give out.

Anyways, I am wondering what you think about Bill Star's 5x5 program, I've been doing it for about for weeks now and I enjoy doing because it's fairly straight forward and simple to follow. Although I have been told by a few people at my gym that there is not enough variation in the exercises (squats, deadlifts, bench, overhead press, and rows) and that doing squats 3 days a week is counterproductive.

I was wondering what you guys think about the 5x5 in general for a fairly new lifter?

(I've only been working out for just under 2 years)

[Baphomet3]

The lack of variety is a valid critique and it speaks to your next point regarding squats 3x's a week.

No, it's not too much IF you have variety. If you're doing similar loads, reps, sets, movements then 3x's a week is too much. If you're doing low rep/high set ballistic **** x1, low rep/low set heavy **** x1, and a variation or assister x1 (box jump, clean, heavy lunge, split squat, front squat, overhead squat, leg press, thruster, etc.) then x3's a week is fine.

5x5 is too much volume for me, personally. And rep schemes like 7, 5, 3 or 8x3 are more effective. As a new lifter it's a good structure, simple, and effective, but eventually you'll need to make adjustments to suit your body and your goals. For me, that's a LOT more variety in movements, loads, sets, and reps. But, it's taken me almost two years to figure that out.

[Huskerdu]

Thanks for the advice, I think I'm going to go ahead and reduce and vary my squat exercises from just back squats.

I play indoor soccer in a pretty competitive league and it takes me at least 2 days to fully recover and become sore-free which makes it hard to do heavy loaded back squats.

[sedition]

I did Stronglifts 5x5 which is based off Bill Starr's book. (kind of bastardized version)

Starr is also good friend with Mark Rippetoe who wrote - Starting Strength. 3x5 with Power Cleans alt. I think youd be interested in them since soccer err, sports require explosive strength.

Next i might move on to 5/3/1 by Jim Wendler

[CaveBear]

Wendler has some good stuff going on over at Elite Fitness Systems...check out Dave Tate as well.

[ejones10]

Typically I'd say don't bastardize the program. It, and programs like it, have been successful with literally thousands of people. However, since your playing a sport and getting as strong as possible isn't your #1 goal then you will probably need to tweak the program. As Baph alluded to the volume is a bitch.

As far as the variation question; I am of the opinion that when it comes to strength training simplicity is best. The major compound lifts should be the basis of any and all programs. Of course these should be augmented by accessory work.

[Huskerdu]

Hey thanks for all the tips I'm always looking for new workout programs that are simple to follow and which are based on compound exercises.

This is a little off topic but I wondering about dextrose and whether you guys would recommend adding it to your pws. I live near a bulk foods store and there selling it for $1.29lbs which is pretty cheap. My only concern about using it is the dosage. On bodybuilding.com and on other forums a bunch of people recommend using a 2:1 ratio (dextrose to protein) which for me seems like alot of sugar. Is it worth doing or should I just stick to a simple whey protein isolate shake after a workout?

[Baphomet3]

Why are you using body building **** like sugar spikes and protein supps if you're a soccer player?

Also, do some digging into toxic metal levels in protein supps. If it doesn't come from grass-fed cows, the whey is probably high in metals like cadmium, lead, arsenic, etc. You're taking an animal from a feed lot, concentraiting it down into milk, concentraiting that down into powder, and the end result isn't pretty, chemically speaking. Google it.

[Huskerdu]

Yeah I hear you I remember a while back Consumer Reports doing a study on protein shakes and they found that myoplex, muscle milk and a few other brands had traces of heavy metals in them which is dangerous if you consume 3-4 shakes per day so I only have a shake after a workout and thats it.

As far as the dextrose thing I'm trying to put on a little more weight/lean muscle im 5 '10' about 165-170 lbs and since I started putting on weight I found that it has helped my game a lot especially playing indoor soccer. I'm a lot stronger on the ball and I can shield opponents off as well. I have noticed though that my cardio is down a little since I've put on some weight but the good thing about indoor soccer is that I can shift off after 3-4 minutes of running hard.