5x5 for strength while dieting

[jeffisbig]

I apologize if this specific is covered in the stickies, I've read them before (it was pretty far back) and I just re-skimmed them, so its possible I've forgotten and missed in my skimming.

I just got back to the gym (restarting on a 3x8 program with everything, except 1x10 for dead lifts). I was doing some reading and found that a 5x5 program is really great for building strength (with adding bulk if in excess calories was specifically mentioned which peeked my interest) So, my question is would switching to 5x5 for all my workouts (minus deadlift) be the best option for me to build strength while dieting?

I won't go into the reasons why 5x5 is said to be so good for building strength as if you can answer my question, you obviously know better than I can regurgitate what I've read.

The one site did mention that 5x5 might not be the best while cutting, but it was referring to people who were preparing for competition and so for them strength isn't what they are going for, but for me getting stronger and maintaining muscle looks good to me. If I'm still confused on the matter and strength isn't going to keep coming to someone dieting for months, then please say so. It won't discourage me from the gym but I'll stick to my 3x8 modifying the individual exercises as it seems necessary (I get bored with it or stuck on a weight type deal).

Thanks

 

[Jeanette401]

I don't know about 'best' - but you're looking at about the same volume (25 for 5x5 vs 24 for 3x8). The main advantage a 5x5 has is that sometimes you can lift heavier weights for the same volume. If you can lift those heavier weights at that volume without over fatiguing your system, 5x5 would be better.

Of course, how do you know Generally if you stop making progress on your lifts then you need a break and to de-train and you may need to lower the weight some.

Also, 5x5 can take longer than 3x8 if you're doing the same amount of rest in between.

I'm doing 5x5 myself right now, but I'm only going to the gym twice a week and I'm monitoring my feeling of fatigue to try to prevent myself from getting too over-taxed.

Unfortunately, I think this advice boils down to "5x5 is better if you try it and it works better." If your primary goal is retaining muscle, it doesn't really matter which one you go with. 3x8 probably takes less time, and should be just as good for maintaining the muscle. If your main goal is to gain strength, then 5x5 might be better (although I'm not sure how much of a difference it would make) as long as you don't get too fatigued by excess weight.

In general none of the articles by people who's opinions I trust are sold on 5x5 being the best, only way. There are enough differences in people, plus 4x6 isn't that different from 5x5, or 6x4 or 3x7/8... At least not from what I've read, although it seems as though many people do have their favorites for non-scientific reasons.

Also - a quick comment on additional strength. There are two components - muscle growth, and neurological training. If you're dieting it's unlikely that you'll see much muscle growth, but you can still gain strength by increasing your neurological coordination, as it were. So you should be able to lift more while dieting even if you gain no muscle.

I know this wasn't a quick and easy answer, but I hope it helped at least somewhat!

 

[KaraCooks]

Yeah, J pretty much said it all ... no sense in repeating.

Just one question .. why not deadlift?

 

[jeffisbig]

I only do one set of deadlift. I have never stalled in deadlift nad have progressivly increased every work-out. Why switch it up if it works?

The main advantage a 5x5 has is that sometimes you can lift heavier weights for the same volume.

This is specifically what I was referring to. I just wasn't able to find anything that addressed people dieting (except 'cutting' for competition, which is a different goal all together). That the closer you are able to go to your 1rm the better it is for strength growth.

 

[KaraCooks]

Oh, I misread. For some reason I read that as you were leaving out deadlifts all together, rather than just doing fewer sets.

Sorry!

 

[Jeanette401]

This is specifically what I was referring to. I just wasn't able to find anything that addressed people dieting (except 'cutting' for competition, which is a different goal all together). That the closer you are able to go to your 1rm the better it is for strength growth.

Yeah, well I think I stand by my 'maybe' diagnosis As long as you're not over fatiguing yourself and still making strength gains, it's at least worth a shot. I'm not an expert here, but as I understand it part of the neurological component is muscle fiber recruitment. And the closer you lift to your 1RM the more fibers you recruit at once. So lifting heavier should impact neurological conditioning even if you're not putting on any new muscle.

As I said before, I'm also dieting and doing a 5x5 program so as long as you monitor your fatigue I don't think it can hurt to try it. Even if you're not building muscle, you're still getting the neurological response - that's why I'm going for it. If I start feeling like I can't recover enough in between workouts or I stop progressing I'll probably cut back my volume for a couple weeks, but I'll burn that bridge when I come to it.