5x3 vs 5x5

Now that there's an attractive girl in the picture, we can get going. A question I get asked a lot (outside of "how much do you eat?" and "can we have sex?") is what 'exercise program' or 'routine' I use. I almost always point the person towards StrongLifts 5x5, not only because its simple but because its proven. It keeps people adding weight on the bar, and while I disagree with the diet, it's probably the best foundation for a beginner or even a seasoned weight lifter looking to train more seriously for strength. I'm not going to go seriously into the routine itself, but its fairly simple: Compound lifts, 2 different days, AxBxAxxBxAxBxx (Letters being a workout day, x's being recovery days), and you add 5 pounds to the bar every workout every day.

This is where it gets tricky. Is someone with a 345lb bench, 435lb squat, and 415lb deadlift (not saying this is me but) going to actually put 5lbs on the bar every workout? As good as it sounds, probably not. You'll probably stall waaaaay before this, and that's ok. No plan is going to get you to a 2k+ total without a few bumps and adjustments in places like diets and assistance work, but 5x5's will definitely get you on your way.

Now, the question burning in your mind, what is 3x5? It's this revolutionary workout that was hand forged by Olympic trainers in Russia to put their athletes ahead of the world, responsible for building over 45lb's of pure muscle EVERY 2 MONTHS. As nice as it sounds, it really isn't. 3x5's are the same exact routine and idea behind 5x5's, except instead of doing 5 sets, you do 3. The difference? Less reps means you can put on more weight. You'll still be getting stronger, you'll just break through the plateau. After you stall with 3x5's, its time to move on to Texas Method or another more advanced program, which by the time you stall out, you should already know everything about.

Even with 5x5's and 3x5's the most important thing to remember is form, diet, and rest. I don't care if your benching 500lbs for 20 reps if they aren't full reps, and your body won't treat you kindly if you aren't eating enough to repair that torn tissue or sleeping enough for it to actually be repaired. Remember, at least 1g of protein per pound of bodyweight every day, and eat more carbs on workout days and more fat on rest days. It isn't foolproof or concrete, but it's the best way to start.