PROGRAM REVIEW part 1: Starting Strength/StrongLifts, Texas Method, 5/3/1

[@jerrybyfield737]

I used 5 x 5 back in the 1960's and trained 3 times a week. That allowed me to set 7 state records in Olympic lifts. I also used 5-3-1 way back in the 1980's and did my best squat ever at 48 years of age. Thanks for your great videos.

[@ccstarz19]

That’s awesome. Thanks for sharing

[@woffe8094]

Sauce?

[@tyler7992]

Um how did you run 5/3/1 in the 80’s when Wendler didn’t even create the program until the mid 2000’s lol

[@austinmiller6837]

What was your squat

[@elreydelmundo1343]

@@tyler7992 he probably did that before it was named. None of those guys "invented" it, they just patented it, more or less.

[@dev4statingx90]

I'm doing strong lifts right now, if anything I love the convenience of the app, makes it so easy.

[@kirktitgen6395]

Thank you, Mehdi for pointing out the app.

[@ayylmaoabo9706]

@@kirktitgen6395 HAha Screw u, I am Mehdi

[@SniffingOzone]

Ev ccx vcr dvvvvvf vs d

[@raul673]

@@kirktitgen6395 right 😒

[@jeffreybabino8161]

Hi I am doing strong lifts 5x5 medi I use the app

[@nickentros]

I did 5x5 until I couldn’t progress adding weight each workout cause things got too heavy, so I switched to 5/3/1 and got to a 1rm 440 squat, 225 bench, and 405 deadlift. Then I got married and graduated from school and life got in the way and I totally fell off of training. Yesterday I just bought myself a barbell, bench and a rack and about ~400lbs of plates and am ready to get back on the program. Life is better when you lift

[@AlanThrall]

Hey guys, I always get asked about Starting Strength. I would HIGHLY suggest buying the book and reading it from cover to cover. Not only will you learn a lot about the main lifts, you will learn everything you need to know about the program. Don't form an opinion about it based off of some washed-down, free template you found online. TRAIN UNTAMED!!!

[@characterstrength]

Alan Thrall 100% agree, actually learn the programme and then do the programme, sound advice :)

[@Heatherhill666]

Alan Thrall yep! reading the book gave me a huge insight into the main lifts

[@JackT9811]

Alan Thrall unfortunately the book is very expensive to buy if you're from the UK

[@characterstrength]

JackT9811 Eh?! It costs £20 on Amazon. If you won't spend that on your lifting career you're a lost cause.

[@ahmarcamacho8404]

Alan Thrall Alan could you review madcow program.

[@TheSparrtan]

As someone who's been into fitness for a long time but is a (very) novice lifter, I cannot stress enough how important Alan Thrall's tips are regarding stalling on the Starting Strength/Strong Lifts routines. I'd started SL once before but got discouraged and eventually quit. I went back to it a few months ago and this time have easily surpassed the points at which I had been stalling before. The only change I made this time was putting more effort into how much I eat (and what I eat). I've failed a progression a couple times this time around, but so far have been able to get past those failed progressions by simply renewing my commitment to eating more and trying again. Thank you for the tips, Mr. Thrall. Your videos have been a major contributing factor to my being able to stick with a lifting routine.

[@philstef11324]

I've been following the Beyond 5/3/1 for 37 weeks now and I must say: It's a damn good program and I highly recommend it to anyone looking to build strength.

[@tjravend]

Woh what was your progress? That's a hell of a long time to stick to a Program

[@angrykoolaidman]

That's what I love about 5/3/1: once you calculate your percentages, you don't have to think about much aside from accessory movements, just go lift the weight. When it starts getting heavy, test your max and reset your percentages. I did 5/3/1 for two years and made a lot of progress before I decided to switch it up. And now I'm thinking about starting it again.

[@Chankeypathak]

Is it ok to do same 2 accessory exercises in 5 3 1 for beginners program? Like only do tricep extension and bicep curl for all 4 weeks?

[@angrykoolaidman]

@@Chankeypathak I can't remember the accessory work specifics for the 531 beginner program, but I don't see why it would hurt to throw in a few light sets of a couple of accessories for each main lift.

[@craigstephens1995]

As a 54 year-old, I've lifted off and on since I was 16. Would get semi-serious for awhile, then lose interest. Lather, rinse, repeat. Earlier this year, I stumbled across StrongLifts 5x5 in my latest attempt to get started again. That's when I realized that I didn't want to look strong, I wanted to BE strong. So I poured myself into 5x5 and got hooked. Then mid-year, I switched to 5/3/1. Just finished my 4th cycle. I'm loving it. Doing the main lift, BBB (using alternate main lift), and then usually a couple of 3-set assistance routines. I'm far stronger now than I've ever been.

[@TheUnholyPosole]

I use to train with 5/3/1, got up to a beautiful 1 rep max of 445lbs on bench @ 215lbs, taking only creatine. Then I realized how much fat I put on from decreasing cardio and focusing on strength. So I upped my cardio, stopped making strength gains since I was caloric deficit, which turned into me injuring myself from lack of nutrition. Which made me stop training, which led me to getting fat. Which made me do more cardio, which made me weaker.

[@anxietydisorders5917]

wut

[@tyler7992]

If you have the muscle mass to bench 445 at 215 there’s no way you were that fat. 20% bodyfat at the most

[@Dankdalorde]

Lmaoooo

[@w_4ca]

You didn’t have a lack of nutrition because you started doing cardio

[@literathos3171]

So I better stay fat and strong

[@alandaher]

This combined with PowerliftingToWin's series will definitely be beneficial for those program hopping.

[@ohbe18]

PowerLiftingToWin's videos on programs are great.

[@alandaher]

Yeah I wish he kept going with that series!

[@ameyp97]

Exactly!

[@nijowe93]

Guys over at Juggernaut training systems have a few great program reviews. Worth checking out, great in depth information.

[@McMeatBag]

PtW was the first thing I thought of when I saw this video

[@Carmador]

I LOVE THE TEXAS METHOD. been doing it for almost 4 weeks now and my squat and DL keep going up when I kept stalling on 5x5. I'm re-hyped for the gym because of it!

[@SinnedNogara]

The thing about Starting Strength lacking volume is pretty true for me. I can get 3x5 to work for squats but I stall out pretty quickly if I only do 3x5 for bench. I started doing 5x5 for upper body (last set is an AMRAP) and 3x5 for lower body that works alot better.

[@SgtPUSMC]

Thanks for the honest and informed review. I've found most people who dump on Starting Strength don't actually know much about it, or they seem to have some kind of personal beef with Rip. I started with Starting Strength over two years ago and as a 50 year old guy I found the simplicity and straighforwardness of SS refreshing and my progress was motivation enough to keep me going. I found it necessary to switch from SS to the Texas Method when my squat got to about 325 and deadlift was 335. I'm now doing more of a powerlifting program (no, SS is not a powerlifting program and Mark Rippetoe doesn't sell it as such) and I've now got my squat and deadlift over 405. Anyway, thanks for the great content and from a former Marine (1/9 and 2/1), Semper Fi!

[@arcticfoxsa]

I'm a big convert to SL5x5. I know it gets bashed as being a knockoff of SS, but it worked wonders for me (at the end of it 1RM squat 195kg, deadlift 210kg, bench 150kg, OHP 95kg. More than double where I started out across the board). Also, since you start with larger volume and later on cycle to 3x5, then 1x5 it gives the program a lot more longevity. Also, what people gloss over is that if your lifts stall three workouts in a row, you're supposed to deload the weight by 10%, and only cycle to fewer sets after three cycles of deloading at the same weight. Sticking to what Mehdi said to the letter kept me on SL for just shy of 2 years. I tried the 5/3/1, but after 4 months I actually lost weight on my 1RM. I cycled back to SL to rebuild it. These days I do my own weird thing.

[@andrewthebeast3716]

Wait so what is your ss program look like

[@Yusuf1187]

My dad got up to a 185x8 OHP (cleaned off the floor like Alan did there) by just doing the same workout 3 days per week for 4 years until he was 18 (after which he just did calisthenics in college). He would just do OHP 3x8-12, Bench 3x8-12, then like 2 other exercises for back and biceps (plus being active outdoors hiking and canoeing). He says he would do 3x8 then keep increasing the reps until he could do 3x12, then he'd add weight and start from 3x8 again, so it had some automatic periodization built in. So it's like Alan said, anything will work as long as it has a logical progression scheme and is based around fundamental barbell lifts.

[@mnikhk]

yep

[@altuber99_athlete]

This is how Danield Valdnal, from +FitnessFAQs, does weight training.

[@agmt233]

I was thinking "185? That's not much, I could press 160 not long after starting powerlifting" Then remembered that 185x8 is a fucking lot more than 160x1.

[@nicolasnormand9435]

I love the diversity on this channel, plus it's always solid info and entertaining. One of the best for sure!

[@Will-ge7ri]

What diversity? It’s one white guy. Diversity is when you have people of many colors other than white saying the same thing.

[@kNowFixx]

@@Will-ge7ri hahaha

[@mrwiskerz666]

I absolutely adore 5/3/1 I did it a few years ago made amazing progress on deads and squats but since I was losing weight my bench and press were stagnant and I eventually experimented with other training styles like sheiko, cube, destroy the opposition, my own methods and I realized what I loved and what made 5/3/1 amazing was that PR set and that do or die mentality when that set comes up and then following it up with whatever assistance I can manage. I've been blowing PRs outta the water for 3 cycles now and have no desire to stop.

[@joshjohnston7388]

I'm new to 5/3/1, but I'd been researching it for months while on a 12-week program. I LOVE that there are so many variations. I came from body building, doing 25+ sets a day per body part, 12+ reps per set. I got lean and awesomely aesthetic, and yes I got much stronger on my compounds too, but not as strong as I'd like. The max rep set plus the volume you can add via assistance really gives a lot of bang for my buck. Yesterday, I pulled a triple on the dead lift at my former 1RM, and didn't even hurt myself! Just today, I got five reps on my former 1RM bench. I might have been able to pull a sixth rep, but I don't have a spotter and I dread the roll of shame.

[@mrwiskerz666]

Josh Johnston once you really just start competing against yourself, eating for performance and only doing the necessary assistance work you can really get it goin. also if you join Jim's forum you can see some shit that he's gonna include in the next book that's really amazing for upping the volume and making continuing progress.

[@joshjohnston7388]

I've read quite a bit of what he's written on 5/3/1, and will buy the book. I'm getting enough out of it that I should really throw the guy some money and buy his product. I'm just about to intermediate numbers for my weight, and I've only been at lifting for a couple of years. I'm old, back in college, and working, so I appreciate Jim's "more for less" approach. Thanks for the tip on the follow-up. I wasn't aware he was giving out tips on development for free, other than the many articles he's written. Just the change in training style has netted me a ton of progress, and I've only been at 5/3/1 for a few months. I'm already used to a performance diet and sleep schedule.

[@mrwiskerz666]

the forum s have a membership but it's purpose is too keep trolls out, it's one of the best online communities I've been a part of. everyone on there does their best to give a good response or give props for the best responses and you can get input right from Jim himself too. he answered a question I had about prepping for a meet in wraps just a few days ago. really it is a great program.

[@lambdog76]

Great clarification. Big takeaways are consistency (you get out what you put in) so a structure helps, eating (got to fuel the machine), and sleep (need to rest to repair and build).

[@SteveEsp3]

Been doing 5/3/1 for 5 months now and I love it, making consistent strength progress and by doing repeating cycles of the "boring but big" 3 month challenge I've been gaining decent size as well, doing 5×10 at 50/60/70% 1rm is a real test of willpower.

[@B0l0joe]

Boring but big kicks my butt. Easy to program though. However I switch it up, eg. I do my 5*10 of deadlift on OHP day and vice versa, otherwise I feel too burnt out.

[@RobinMeineke]

In the Book "Practical Programming" are ways you can adjust "Starting Strength" and the "Texas Methode" to make it work better and longer for you. Such as adjusting Volume and Rep schemes and having smaller Progression using Micro Plates.

[@srenjensen7208]

kzbin.info/www/bejne/qHfFknWNqsikick

[@donovanmcintosh6168]

5/3/1 kicks ass. I've been doing Beyond 5/3/1 always making gains, so many different variations to do, it's awesome!

[@TheBlooRayChannel]

I love the Stronglifts 5x5 program. My body responds to 5 sets of 5 really well too, plus it's nice to work out 3 days a week when you have a busy life. I have made subtle changes though. The arms get a bit left out so I do two arm workouts at of each session. Biceps on Day 1, Triceps on Day 2, Biceps again on Day 3 etc. Love it. With biceps it's barbell curls and seated dumbbell curls, and with tri's it's the overhead tricep extension and rope pushdowns. Incorporating some tricep work has massively helped improve my push exercises. There's no need to change either. And I can't lol as my gym isn't particularly equipped. Happy overall. For all you fellas starting out, good luck!

[@AL-zu3mn]

how did it go after a year?

[@GOD-ck8ks]

hes dead i think

[@zakkery1988]

Just started doing another run of your basic and having a lot of fun with it and seeing progress. I get the feeling watching this its sort of worked out around everything you like and don't like about other programmes you have done. Look forward to what the intermediate programme has in store, cheers dude!

[@benfoushee3142]

This series is great. Great idea to evaluate common programs, and you do a great job of describing the important aspects. Really wish I had these videos years ago

[@rsamp2124]

Great video Alan. I really like 5/3/1, but one downside it has is that the AMAP reps make it difficult to gauge progress. If you get 4 on your 1+ day and then next month after raising the weight, you get 3, it is very difficult to tell if you are starting to stall or if it was just a bad day. Obviously if the trend continues, it will become clear, but with 4 week cycles, it can take a long time to figure out what the issue was and you can end up going a couple of months before you realize you really need to reset to make progress again.

[@Wilpsn]

Hey Alan, I love your videos, I don't know if you wanna improve their quality, but if you do, I really think you would benefit by investing a little of your time on typography studies. It's clearly your weakest point, and there are plenty of resources for this. If you wanna follow my advice, Thinking with Type is the Starting Strength of typography books and a great starting point.

[@omarkerknawi5184]

The funny thing is, I gained a lot of strength doing HST (Hypertrophy Specific Training) which is a routine for bodybuilders. So what I want to say by that, you can also do well on a programm that isn't necessary a strict strength one. Just figure it out what suits you the most :) greetings from Germany Alan!

[@joshjohnston7388]

I started out on a body building program. Put in a couple of years. I look great. Well-proportioned, nice and lean. Of course you're gonna make strength gains if you're picking up heavy things for fun on the daily, just maybe not as quickly as if you're on a strength-specific program.

[@mnikhk]

Congrats, if it had built in progression and you picked the right weights it works, but most people do same wts for years on hst without altering the program or just bandwagoning on latest stuff and become gym rats

[@MrStuBStu]

Great video, no-nonsense practical advice. I will be sharing this with clients.

[@theKRUGMEISTER]

I’m a fitness noob, came here hoping to be convinced to do 5/3/1, now you’ve convinced me I should probably do SS for a little while first. Thanks!

[@Davotheledge]

1:40 was waiting for, 'Always.......remember to train untamed' lol

[@jakobwest4811]

5/3/1 has been awesome. I really like that program.

[@timweis6951]

Rippetoe's Practical Programming for Strength Training vol3 addresses some of the cons you listed for SS and Texas Method. It's a $10 kindle book at amazon.

[@MegaMrsuperawesome]

Need a new one. Talk about greyskull or gzcl. I personally love gzcl because of the heavy med and lightish sets per workout

[@NotSoLiberal]

Greyskull is awesome

[@craigsnyder4105]

I’ve been running 5/3/1 for almost a year now,the volume is definitely on the low side but I’m 43 now and my numbers have went up the ten pounds on lower body,and only had to stay at the current training weights on my upper one month and then progressed the five pounds after that particular month! Love the program and add more volume on the weeks I’m feeling I need more!

[@gordo608]

One nice thing with 5/3/1 is if you use a calculator like Black Iron Beast they have most variations of it on there so you can change it up a bit when you get bored but still keep the core of the program. Great video Alan.

[@conorfinn9032]

done pretty much the same programs over the last two years. did mad cow instead of the texas method. got great results and learned a lot about strength training. another great vid. looking forward to part two. keep them coming.

[@LewisPC]

I love starting strength, but I do recover quite quick from workouts (being 17) so I find that working in a few accesories such as dips and seated rows to help with stuff like bench and rows, so I think its all gooood as long as you can recover

[@Beeftitan]

I like how you put "progress stalls quickly" over the SSC coach that pressed 405 and deadlift 700 using basically NLP and Texas method

[@blandandturner]

Wealth of experience and perspective. I really appreciate your KZbin presence. Please keep it up, sir.

[@FrancescoPirrone]

Very useful content. Not the first time I watch this channel but the first time I watch it with the precise aim of identifying a starting point for my first strenght program.... I am loving the fact that "we gotta eat a lot of food", you don't mention supplements.....coming from many BB and fitness videos I find it quite refreshing. Nothing wrong with supplements but I like your approach.

[@mnfarmer1984]

Alan - I really like what you said at the very beginning 0:30. I think that really sums it up and its the part that be difficult for some individuals to either admit or accept. As one of my favorite old timer bodybuilders likes to say "The secret is, there is no secret". Thanks for posting.

[@Denver_Risley]

As a novice re-starting after 10 years I gotta say that lovin' it is most definitely the way. Like you said, barbell moves, good progress, feeling yourself truly getting strong equals LOVIN' IT. (doing the "Starting Strength" thing)

[@Fonzleberry]

Good stuff. Programming isn't so hard and as you say you have to make whichever programme work, but switching it up after a few months keeps things fresh.

[@alexvaughan1013]

11:30 Ahh, that takes me back to my days at college where I had to come out of the rack because I always hit the rack at the bottom!

[@burntgod7165]

Beyond 5/3/1 adds so much to the original program. I found 5/3/1 to lack volume, but Beyond made a ton (literally) of difference.

[@dustyutubeify]

I loved 5/3/1 but after about 20 weeks I was pretty burnt out. I love your analysis, and totally agree... You rock, Alan!

[@puppy8125]

dustyutubeify there are deload weeks what do you mean

[@Donnywarrhammer]

I love 531. I've tried it a few times and never ended up sticking with it because of the slow progression. Now I'm at a point where I'm somewhat happy with my one rep maxes on those four lifts and now I want to break the plateau and continue to grow stronger. Just did my first month of going back to the 531 program. On week three my numbers were 130*6 OHP, 215*6 Bench, 270*4 Squat (having had a knee injury my freshman year in high school that has always been my hardest to progress on) and 345 *5 Deadlift at a body weight of 195. I'm excited to see where I will be at in a year. I'd like to get to where I'm repping out my current one rep max on each lift.

[@thossi09]

What I found to be the best with Stronglift (the only one I've tried, though, I think it was the first that came up when I was googling for "weightlifting for beginners") is that it's so very simple to follow, just as long as I can remember what weight I was working with the last time I did the particular exercise. On the other hand, I'm really only working out just to keep relatively fit and strong, not lifting for any kind of a weightlifting in competitive sense, nor to get particularly big or buff.

[@groovyhat9282]

Hey Alan, huge fan of 5/3/1 and been following it for a while. I agree that the minimum can be seen as lazy, but I don't think it's entirely accurate. It's a great program for me because I've got a wife, kid, work, preparing for the military. For me the minimum is still very important because I know I can get those reps even on my worst day. If I only get 1 rep for my 1+ week, I'll put a few pounds on my training max for next month, if it's a new 5RM I'll adjust it. Progress can be SLOW but I think this program is optimal for the recreational lifter who juggles various obligations outside of the gym. I think the only issue might be frequency, benching once per week isn't enough for me to practice the lift effectively. Looking forward to part 2!!

[@clingingj]

Can you review the conjugate method?? Love this video, one of my favorite by far!

[@canefan17]

I love how boring SS is. I’m just happy watching the weight #s go up each week.

[@brianrose3099]

I’ve started enjoying a lot of strength/fitness channels like this one, Scott Herman, Jujimufu, Omar Isuf, etc. I’ve been lifting around 1.5 years and it just dawned on me that no one ever mentions the beginner program I’m still on, which is Mike Matthews’s BLS (I guess that program is intended as more of an aesthetic bodybuilding program than a strength program, but the word “stronger” is in the name...). I started it as a beginner because, well, I am a beginner and I just chose something. No particular reason. Rather than act like I’m stumping for his book, I’ll just address the core idea that seems to still be giving me newbie-level gains even as I get into intermediate-level weights: going to failure with low reps every set, and splitting the week into chest/back/leg/shoulder days. I’m just a beginner who doesn’t know anything, but it seems to me like splitting muscle groups into days helps me with recovery. (Maybe it’s just me, as my experience in other sports tells me I recover more slowly than others.) Every time I consider changing to a program which will have me doing major compound lifts multiple times each per week, I have doubts on whether my body can handle it. Pushing each muscle group to failure once per week is about all I can handle, but I’m still gaining with that approach. So I’m starting to get confused that I never hear powerlifters support, or even mention, a chest/back/legs/shoulders split.

[@roberta6360]

Thanks for another great video. Very helpful since I have been reading all three methods and am trying to decide which one is best. Looking forward to Part 2! By the way, dog shot at 3:45 - awesome!

[@Denmcauliffe]

Thanks for channeling DJ Lance and breaking it down

[@xMTLKx]

Very interesting can't wait for the next part thank you Alan ! been doing Beyond 531 for a while and still not bored with it, you have base and you can do a lot of things around it to make it new every week or month

[@jeffreybabino1411]

Hi Allen great video I have been using strong lifts 5x5 for a while so far iam enjoying it thanks

[@goonerinSP]

This is very good. I started on starting strength. Did this for about 1 year and for the last two years have been doing 531 which I love. If you're going to do 531 buy the beyond 531 book too as this will keep you going for longer.

[@mutlukats]

Yeah, lots of the things presented in Beyond should be an integral part of the original 5/3/1.

[@joshjohnston7388]

I agree that Wendler holds back some important stuff and puts it in his book, so if you decide you like the free, loose version of 5/3/1 and want to get more out of it, you gotta buy the book. That being said, I've never had a problem throwing fifty bucks at somebody who put out good shit, because fitness is a tough business to make a living with, and I'm pleased to see people who do good work get paid.

[@renatosousa9971]

Did you go straight from SS to 531? Weren't your progress very slow?

[@goonerinSP]

Renato Rodrigues não amigo estava muito rápido pra caramba!!

[@filippolach5074]

thanks for the awesome vid, i was not sure if i want to try 5 3 1 but this vid where you compare pros and cons made me decide i WILL go for it

[@cacquisto1]

Great video and well researched. I have been a S+C / performance coach part time for 20 years and have seen a lot. I really like the first two programs. They seem to be extensions or derivatives to Bigger, Faster, Stronger programming. One other piece I would add is a rowing exercise to offset all the anterior upper body lifts, and a Hamstring movement (e.g. Glute-Ham, RDL or equivalent) Well done video

[@erickomans5494]

Thanks for doing these reviews, with concise but informationally-dense comparisons.

[@monkieie]

Cheers Alan for the great introduction and unbiased opinion of the programs!

[@IsaacKim]

Another great video. coming off of a %based program. going to try the Texas method for rest of the year. THANKS AGAIN

[@johanhansson4574]

Warming up? Ripetoe said you should just do a set with the bar and then go into the fives. No cardio warmup neither. Well that might work in texas but try a freezing winters day here in sweden......I rather do pyramiding sets starting with 12 ending with 1 than his all 5 across...

[@JohnWL]

These videos helped a lot! I haven't done a formal program ever even though I been lifting for around 8 years already. Found out I was kinda doing a modified 5x5 on my own. Decided on trying the 5/3/1 program.

[@Eliteaf_wellness]

GET A LOAD OF THAT DOG. awesome video :) I love how informative your videos are!

[@jewboi419]

I ran 5/3/1 for 19 weeks and hit a bench of 320 for 2. I would still be running it but I tweaked my upper back. I'm thinking of trying the Texas method next. Never ran that

[@_That_Dude]

Alan Thrall, I have watched many fitness youtubers throughout the years and I have to say I am VERY impressed with your channel. You give valuable, correct information. You clearly stay true to who you are without coming across phony or exaggerated. You also do not do any click bait bullshit or anything for that matter to trick people into viewing your stuff. I am very grateful for the work you are putting into this channel and wish you luck into the future. with thanks, Dave

[@Majin_Doh]

Update on 5/3/1 You go up 5 lbs on your upper body lifts And 10 lbs on your lower lifts after 3 weeks instead of deloading. Also on beyond 5/3/1 after you 3 sets you can do first set last for more volume on your main lift along with your assistance work

[@BillyGreen1920]

Pennywise the Dancing Clown will i float?

[@PaulLetski]

I recommend to buy Jim Wendler's books "5/3/1" and, especially "Beyond 5/3/1". There you will find variations of the program for all tastes.

[@mewtwostrikesback569]

That fuckin intro is where it's at. This video could be shit and I'd still love you

[@JarethSmith]

Great video! I totally agree with 5x5 being boring as fuck, thats what I started out doing and increased strength quickly but got so boring.

[@abraxis20]

Great guide to these various methods. As a newbie to squats and deadlifts I'm making good progress on 5x5, with one or two tweaks to suit my preferences and age.

[@ivokraaier9740]

LOL: 1.41 "Always..." I saw you think "oh i haven't finished yet, it's not "..remember: TRAIN UNTAMED" time yet.. thanks again Alan!

[@AikiNickAMV2]

Great video, very useful for anyone looking into those programs. I will say this about 5/3/1, however: I've done it and it gave me great results, however it's biggest drawback in my opinion is that it's a bit of a bro-split. And by that I mean that you're only squatting, benching and deadlifting once a week. After my 5/3/1 progression stalled, I switched doing full body 3 times a week and all my numbers skyrocketed. Suddenly isntead of doing 15-20 reps of squats a week, I was doing 75 reps of squats a week and this extra volume did wonders for me. My form also improved dramatically, because I was able to train movement more.

[@dennischen8887]

Same here. The bench volume was way too low, so I added another bench day and boom, the numbers shot up. Thinking about doing the same for squat as well - adding one more day.

[@ylp311]

Dennis Chen I did about the same in adding a second bench day with ohp as a t2 worked wonders for my bench

[@loganjones5766]

I was doing 5/3/1 for a while, I recommend the bbb second variation, that way you're hitting all your lifts twice a week, a heavy day and a higher volume but lighter day you pair your lifts up so you do all your squatting then 3 sets of 10 deadlift @ 50-70% max, then bench day you add sets of overhead press, deadlift day you add squats, etc. Seemed to work pretty good for me.

[@pakrat1963]

Starting at age 51, i did SL for several months starting with the empty bar, got to 325DL, 250ish Squats, 180 bench. About the time i started plateauing the gym i was using shut down for renovation (came back as an Internet cafe with no Olympic weights). Other than fooling around with a kettlebell i was out of the gym for almost a year. I am starting over doing SS, i found that after 5 sets all i wanted to do was sleep all day, 3 sets seem to leave something left in the tank. New gym is all "standard" barbells (threaded ends, small holes). Not as sexxi as Olympic bars, but until i am doing 500DLs, probably OK. The only change i made to SS is that i do not do bench and dl on the same day, so if you want to say it is not SS now, fine. Hopefully, by the new year i will have a decent 1RM, and i would like to switch over to 5/3/1, need to look at the assist work again.

[@SabineW]

What I found as a negative thing for me personally with 5/3/1, was that the 3rd set (the reps + one) would start to stress me out, making me feel like I ALWAYS had to get more than last time. I know it wasn't intended that way, but that was my personal experience. BTW, following your Basic Strength Training Program, really liking it!

[@renditions3139]

You tried to go for more reps even when using a higher weight than last time?

[@gambucino1260]

the sleeping kills me man, work sucks.

[@DiogenesWasRight90]

Same, sleeping eating and working is so fucking hard. Gonna just keep trying to save time on food though, liquid meals/supplements and might just cave and start buying deli food/more premade stuff for some dirty gains.

[@j.w.m.415]

Rippetoe says not to treat sleep as a luxury. I don't. I treat it like a mythical dragon I've been chasing my entire adult life and will never catch because IT DOESN'T F*CKING EXIST.

[@DiogenesWasRight90]

Follow up: throttled back hard and been trying to get at least 7 hours a night, and have spread out the cold baths/showers to when my muscles are especially sore and at the end of my day as apposed to the start. I also am diversifying my workout and playing with different techniques and routines as apposed to just blasting deads every week. I am now up to 230 and keeping a trim profile as apposed to fluctuating/struggling around 215-225. What I think I have learned so far, personally, is that building doesn't have to feel like agony. Soreness and crippling pain are different, I am still learning though. Just putting this out there because I worry there are others like me who are maybe locked in the mindset that you *have* to SUFFER to succeed. Will check back in a couple more months.

[@88and6]

David Manning white rice, ground beef, whole eggs, and some frozen fruit and veggies; maybe some whole milk if you got the funds. cook the weeks rice, beef, and veggies, store in separate containers, then mix when you need. cook the eggs for breakfast - takes 10 min max. easy, cheap, and healthy af. can be less than $40/wk.

[@zackkonietzny7631]

@@DiogenesWasRight90 so, how are you doing?

[@PauIdenino]

1:40 missed a chance to say: "TRAIN UNTAIMEEDDDUUHHH"

[@alexpugh3918]

Great vid! Honest no bullshit reviews

[@DMo810]

I started with starting strength and it was OK but stalled after a couple months even after resetting, then went to madcow and hated it, then I tried Brandon Lilly's cube method and it was OK but got bored after a couple months, now been doing 531 for a while and love it, don't see myself getting off anytime in the near future.

[@DMo810]

Forgot I tried out Mike T's RTS intermediate program between madcow and cube method. Great program, training times were just too long.

[@joshjohnston7388]

The ability to switch things up within the programming principles makes 5/3/1 a killer method, because you can always get more volume, improve a weak area, and get an antagonist in the mix. Bored? Mix it up. Do uni leg press or Bulgarian split squat instead walking lunges or whatever.

[@2play4win10]

35 years old,190.00 cm I do mostly 3 times a week: 3x10 deadlift,squat,overhead press,bench press,3x5 shoulder one arm press. Then traktor wheel lift 4 times up and down like 35 meters. Then hammer slam like 20 hits. Then another 35 meters of fast slay pushing. 2x20 sec batllerope slams 2x20 sec rodeo slams. 2x70 slams Russian twist rope with legs up. That combined with going to the gym by bike is gonna be 800 calories per workout. I eat a good lunch ,with kwark and a decent dinner mostly also with kwark. My food is healthy,veggies and fruit and waking up with always a luke cup of water with ginger. Last year 116 kilos.this year starting at 92 kilos.,still some fat on my low belly and no big muscles. I don't care if I lose or gain weight yet,I'm happy to go in and out the gym if I can three times a week an dperform each time beter. plus once a week an explosive mile run. Thank you for the good info dude! Any tips are welcome!

[@marcg6226]

I have been on 5/3/1 since February this year, love it. It is not promoted as a beginner program. I did change the variation a couple of times to keep me motivated. In my personal opinion, beginners should not use it, they have Starting Strength for that.

[@_That_Dude]

ps what do you think of greyskull linear progression?

[@mattvincent4175]

Excellent review...I've done those programs (with the exception of SS) but never really took the time to explicitly reflect on the pros and cons...Like what you said for the Texas method, I also found that SL 5x5 took a healthy chunk of time as soon as "work sets" got fairly heavy...I also found 5/3/1 was great for DL and Bench, but that I needed more volume in squat to maintain or progress...

[@duck2587]

For me 5x5 did great for 6 weeks. Each workout was the heaviest weight I could do with strict form for no more than 5-6. It took me almost three weeks to accurately figure the numbers out but when I did then started 5x5, it was great. Size and strength simultaneously.

[@GameAlot1231]

I was just looking for a review of 5/3/1 and this video comes up in my feed!

[@hydrocarbon2195]

I've sorta made up my own programme and tweaked it here and there, seems to be working for me so far, been 2 months now, excited to see where it can take me :)

[@ultimatexp0625]

wonderful and super informative vid, thanks Alan! Finally some 'raw' good stuff. hope you mention about "The Singles" as well in future

[@aircooledTOM]

Key takeaway with respect to SS-- if you've never run a linear progression program, you should. And it works. Even if you've done bodybuilding splits or some other "training" you need to exhaust your so-called novice gains. The simplicity is why it works. SS works because it's simple and it's progressively loaded. If you haven't done a linear progression program, you're leaving gains on the table. If it's boring listen to motorhead. That's what I do. I have run SS up to a 300 lb bench and a 400 lb squat more than once (large breaks in training).... Good explanation though.

[@monicab1244]

Hi Alan, Just returned from vacation where I had the pleasure of meeting you and spending a couple hours at your gym. Thank you! While gone, my old gym closed and I've had to find a new one, which is always empty (score for the introvert) but I won't have someone telling me what to do anymore. I started looking into programming myself, found SL5x5 and when I went to find reviews, lo and behold, Alan to the rescue. I have 2 questions, if you or any other commenter might want to address them. - Aside from making smaller jumps each session in weight, is there anything a female should be doing differently than a male in SL? - The gym is set up for bodybuilding, and it has those stupid multi-sized hexagonal plates with grip holes instead of the real stuff. I'm planning to buy a pair of bumper plates just to keep at the gym for DL. Can 5kg bumpers still hold a lot of weight from other plates that aren't touching the ground, or should I get 10kg bumpers, or does it not make a big difference? Thanks!!!

[@Am_Brew]

Thank you so much for this! I have been trying to find a good program lately but I have no idea where to look so this has been very helpful.

[@PickingProfits]

I am just starting out. Thank you for all your videos. I have learned so much already and for free!

[@llary]

I did stronglifts 5x5 for a year as beginner and I got decent progress for the first 6 months but just hit a brick wall after that and didn't enjoy the brutal squatting regime. After messing around with some other programs (including Texas) I ended up on a 4 day bodybuilding split. I enjoy going to the gym a lot more and got much bigger in a fairly short time. In and out of the gym in 50 minutes max. Like a lot of guys I mainly want to look good and be reasonably strong, a long term powerlifting program is not really the right fit.

[@RyanMcIntyre]

The 5 3 1 really works for me, similar body type to Alan

[@chrishomer]

Incredibly helpful! Thanks 👍 3 Months into SS and wondering what might be next.... Maybe Texas method

[@ArtyCraftZ]

What'd you end up doing?

[@chrishomer]

Macedonicus I had my NLP slightly modified by a SS coach. Should be fine like this for a few more months. I made some rather boring monthly review videos on my KZbin channel

[@ArtyCraftZ]

@@chrishomer Good to hear, I'll check your videos out right away. I'm nearly 4 months in and LP is starting to fail me; constant deloads and unfinished sets are not fun.

[@chrishomer]

Macedonicus nice. We’re at about the same then, I’m just over 4 months but with another year of nonsense before that 🤣

[@Alex6969M]

Great video, Alan. Need more old footage of you in videos!

[@dessertstorm7476]

some of these 3 day programs (i.e. texas method) with the super long sessions can surely be split over more days, as long as you be careful about doing the same body parts on consecutive days I don't think it'll be a problem.

[@FromtheEasternLands]

Is that At the Gates as the intro music I detect?! Why surely, I think it is!

[@xMTLKx]

I'm really tempted by the conjugate method, hope you'll talk about it concerning raw lifting

[@gottfriedosterbach3907]

I like the Blessed programs from Garrett Blevins for early and late novice as well as early intermediate.