Starting Strength vs. Stronglifts 5x5?

[crazytrain513]

So I've been a runner my whole life and I've decided to start lifting weights this year. Two of the most popular beginner programs on the web seem to be StrongLifts 5x5 and Starting Strength.

 

- Does anyone have experience with either of them? Do you prefer one or the other?

 

- Anyone know which one will be more effective and last longer for a complete beginner?

 

- The main difference between the two is that one calls for Power Cleans while the other calls for Barbell Rows. Which one would be the more effective exercise for developing the upper back?

[btoth76]

Scales. Diatonic with hammer-ons and pull-offs. For developing upper back get a Norlin. Cheers... Bence

[retrosurfer1959]

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. 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.

 

Bottom line no matter what method you pick, heavy weights fewer reps to almost failure of muscle is the way to get big. Lighter weights and more reps is the way to get fit and lose weight. 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.

[crazytrain513]

Scales. Diatonic with hammer-ons and pull-offs. For developing upper back get a Norlin. Cheers... Bence

 

Oh Bence you always have the perfect answer don't you? hahaha cheers.

 

 

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. 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.

 

Bottom line no matter what method you pick, heavy weights fewer reps to almost failure of muscle is the way to get big. Lighter weights and more reps is the way to get fit and lose weight. 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.

 

My primary goal is to gain weight in the form of lean body muscle as well as gain strength. This is difficult because I have an extremely high metabolism, and I would characterize myself as a hardgainer. But ah I see. Interesting. See, neither of these promote lifting to failure though.

 

- StrongLifts is Squats 5x5, Bench Press 5x5, and Barbell Rows 5x5 one day -- Squats 5x5, Overhead Press 5x5, and Deadlifts 1x5 the next. And you alternate these two workouts, starting with an empty bar first and adding on 5 pounds each workout.

 

- 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.

 

So I guess the two questions here are:

 

1) What's more beneficial, 5x5 or 3x5? and

2) Which exercise is more beneficial -- barbell rows or power cleans?

[sling blade]

If you want to get a nice strong upper back you need to flip tires. Not just any tires but really heavy tires. Bigger than tractor tires but smaller than skider tires. Once I started doing that I noticed really nice development in my lats and traps.