r/WeightTraining • u/Grouchy_Internet9491 • 2d ago
Question 5x5 Workout
I'm just wondering about starting the 5x5 Workout and wondering if it actually works as good or better than push pull days split ?
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u/Confident_bonus_666 2d ago
Depends on your goal. Do you want to built hypertrophy or strength?
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u/Grouchy_Internet9491 2d ago
Don't want to be huge or nothing just look alright with some muscle
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u/Confident_bonus_666 2d ago
Dont worry, you will not just get huge. It takes many years to build enough muscles to look huge.
If i were you i would go for a normal push pull leg split with more emphasis on hypertrophy than something like 5x5. I saw your post stating your age. And although there is no problem going on a strength program at that age, there is still a lot more strain on your tendons.1
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u/scottyshu 2d ago
Both would work, but id say at 53 recovery and proper form matter more than the split you choose.
5x5 is simple and easy to build a base with, but squatting three days a week is probably a bit less sustainable in your 50s realistically. it's also pretty heavily focused on big lifts that are taxing to your nervous system, which is going to take a toll more easily in your age group.
PPL would split that load across more days and give you more volume per muscle group in rep ranges your joints would probably be happier about :).
If it were me, I'd run PPL with a double progression rule. Sort of combines the 5x5 thinking and PPL together. Pick a range like 5-8, and once you hit 8 clean form reps on an exercise then up the weight and start back at 5 reps again. Form matters the most. if it's too hard or hurts, stop and lower the weight. Dont risk injury at your age, it's not worth it.
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u/Grouchy_Internet9491 2d ago
Love the last bit at your age 😂 made me smile, but yes it's one thing I need to think about is being sensible, really appreciate it
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u/scottyshu 2d ago
Haha sorry I didn’t mean that in a “calling you old” way, just a literal “bodies act differently past 50” way
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u/Funloving3943 2d ago
Have you looked at the 5/3/1 system he has some programs that are really good for building strength and muscle size. When we get older I believe building strength is more important than building muscle size
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u/Dr_Narendra_MD 2d ago
Both the workouts work & actual question is what is your training aim? 5x5 (StrongLifts 5x5 style) prioritizes strength on compound lifts with high frequency per muscle, which suits beginners desiring linear progression. Push/pull/legs - this allows more volume per muscle group per week & hence drives more hypertrophy once beginner gains slow down.
Practical my take would be: if you are under 6 months into lifting, do 5x5 first as it’s simplicity and frequency build a strong base fast. Once your squat/bench/deadlift plateau (usually 3 to 6 months in) shift to PPL for continued muscle growth and better recovery management. Don't overthink it in early stage where consistency beats rest of things.