In this example, you would try for 3x5x205 on Monday. On Monday, you will NOT try to squat 3x5x225 again - you will drop 10% from your working weight and begin there.

You try again on Wednesday and fail to get 15 reps again. Let's say you're supposed to squat 3x5x225, but you fail a couple of reps. If you succeed within three workouts, you go up in weight if you don't, you reset. The basic protocol is as follows: you have three attempts (three separate workouts) to complete all 15 reps (or 5 if we're talking about deadlift) of an exercise. You should never be stuck at a weight (such as 225 on your squat) for a few weeks. For example, if you are warming up to a set of 3x5x225 squats, you should do the following: For each of the main lifts, you should do 2 sets of 5 reps with just the bar (or just 135 for deadlifts), followed by three more sets spaced out evenly until you reach your working weight. Yes, you most definitely SHOULD be doing warm up sets.

I just want to point out that based on your questions, you have not been following Starting Strength to the letter, so you should recognize that and accept that that could have something to do with your disappointment. Posted by coolguymichael at 2:59 PM on August 22, 2011 Particularly considering your goals, 1 or 2 leg workouts per week should be plenty. Isolation exercises are for more advanced people and bodybuilders.ĭo I really need to keep doing squats with every workout? The best things you can do for your biceps are pull-ups and rows. Every workout should be hard.ĭepends on what you're doing for these muscle groups. It never hurts, as long as you're doing the work. I'm a fan of changing up your program every 6 months or so. (I think it was about a year after I started working out that people really started to notice how much bigger I was, but only when I wore tighter or more revealing clothing.)īoth.

It sounds like you've made decent gains in 6 months, but a real, meaningful change in how you look will probably take 18 months to 2 years. I've had great success getting questions answered on the Over 35 forum (less trolls than the other forums there).Īt the same time, you'll need patience. posted by rdurbin to Health & Fitness (11 answers total) 3 users marked this as a favoriteĪlways ask questions. Am I supposed to do more than that?ĭo I really need to keep doing squats with every workout? I am doing squats 3x a week. Is this a good idea? I am hoping to make my arms larger. Last week I added biceps to my deadlift day and triceps to my bench day. If I do the same exercises but change it to 10 reps (instead of 5) and take less rest less between sets, would that help? Or should I switch to a different program entirely? Should I stop whining and just be patient? Aren't I focusing my training on making my body to be stronger, not bigger? I want to focus on getting bigger. Stronglifts 5x5 is a powerlifting program. I have been reading about weightlifting vs powerlifting. 150 Bench, 305 Deadlift, 225 Squat, 120 Overhead Press, 165 Barbell Row (all from 45 - the bar). I was a beginner so they look like bigger jumps than they really are since the program has you start with the bar only. After 6 months of lifting this is frustrating. When not flexed they aren't bigger at all. I know that arms are 1/2 inch bigger when flexed. Weightlifting no progress.Here is one example to illustrate my point.

Weight lifing 5x5 program