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I have stopped gaining from Bill Starr's Single Factor 5x5
- Thread starter gunit
- Start date
anotherbutters
New member
The single factor doesn't just stop when you stop breaking PRs. You carry on along a continuum, gradually changing your workouts to break through each plateau until you're doing the full dual factor. See here http://www.elitefitness.com/forum/showpost.php?p=4658227&postcount=235 for what to do next (i.e. drop a few of the warmup reps, which should allow you to get PRs for a few more weeks).
First off though, can you tell us how well you've done on the SF? How long have you followed it? How much have your squat, bench and deadlift gone up? How much weight have you put on since you started it? How many calories are you eating? Have you recently done anything that might be affecting the gains like cut calories or doing other strenuous things outside of the gym? When you say the gains have stopped, how long have they not gone up for - just one workout, or a couple of weeks?
Sorry for all the q's, but I'm following this program too and can't see any reason why you'd want to abort when there is a step by step guide on what to do each time you plateau.
First off though, can you tell us how well you've done on the SF? How long have you followed it? How much have your squat, bench and deadlift gone up? How much weight have you put on since you started it? How many calories are you eating? Have you recently done anything that might be affecting the gains like cut calories or doing other strenuous things outside of the gym? When you say the gains have stopped, how long have they not gone up for - just one workout, or a couple of weeks?
Sorry for all the q's, but I'm following this program too and can't see any reason why you'd want to abort when there is a step by step guide on what to do each time you plateau.
blut wump
New member
If anotherbutters can't convince you that there's still a lot more life in the single-factor version then take a look at the dual factor version. I'd be inclined to think, though, that the single-factor version can be milked for quite a long time before having to resort to the hassle of over-reaching.
Cynical Simian
New member
To emphasize something that anotherbutters mentioned in one of his questions, your caloric needs will increase as you add muscle mass. If your weight gains have stopped, this is likely a major cause of the lack of strength increases. If you haven't changed your diet since you started the program, try bumping up the calories a bit and, if that doesn't work, alter the routine as outlined in the Pendlay link.
Like any routine, as people said above, nutrition and rest play a bigger role then the workout itself. 9 times out of 10 people don't get enough food or sleep. If you really aren't going WAY out of your way to eat and take in enough protein, then you probably aren't getting near enough. I think you would be suprised if someone fed you what you should really be eating during a day.
Even people who think they are eating enough are probably only about half way there. My friend thought he was getting enough protein and we looked at his diet. He was only gettinig about 70g of protein a day!!!! He thought he was getting more then enough. That was less then half of what he should have been getting. His calories were WAY off also. He was complaining he couldn't gain any weight or strength, hmm wonder why. Getting 8hrs good sleep is also very important. Some people think just because they aren't very tired, that they can go on 6hrs or so no problem. Well, your body is going to use its energy to keep you goinig and won't have much extra for repair.
I doubt that its the single factor program that is the problem. You should evaluate your diet and rest. You should also see if you are doing something wrong as far as intensity or exercises.
Even people who think they are eating enough are probably only about half way there. My friend thought he was getting enough protein and we looked at his diet. He was only gettinig about 70g of protein a day!!!! He thought he was getting more then enough. That was less then half of what he should have been getting. His calories were WAY off also. He was complaining he couldn't gain any weight or strength, hmm wonder why. Getting 8hrs good sleep is also very important. Some people think just because they aren't very tired, that they can go on 6hrs or so no problem. Well, your body is going to use its energy to keep you goinig and won't have much extra for repair.
I doubt that its the single factor program that is the problem. You should evaluate your diet and rest. You should also see if you are doing something wrong as far as intensity or exercises.
blut wump
New member
It's more important to learn how to make your body grow than simply to experience an arsenal of SF programs. No program will make you grow. Programs are merely the tools that you manipulate to stimulate your own growth.
You've gotten me confused now, though. Has the 5x5 run out of steam for you or is this thread just to shoot the shit about other programs?
You've gotten me confused now, though. Has the 5x5 run out of steam for you or is this thread just to shoot the shit about other programs?
anotherbutters
New member
*sigh* Why do we bother? 
BiggT
New member
If something is solid and works, why go playing around? I don't understand when guys will say 'I ran such and such a program for 3 months, made great gains in the gym, gained quality weight, now I stopped and am running something new'.....You'll eventually hit a wall, just modify and change some things to work around it.....like was said, make sure you are sleeping enough and don't follow the metrosexual diet.....eat, and eat, and eat, your body needs it....
For example, look at any solid program, to get off 5x5 a bit, look at WSB, the guys there change and tweak and modify, but they're successful because they run the same program and work through plateaus....they don't run 10 different programs per year.....same with Starr, his routine is tried and true because he ran it on countless athletes for years, he didn't stop after 8 weeks and do something else......just be patient and ride it out.
For example, look at any solid program, to get off 5x5 a bit, look at WSB, the guys there change and tweak and modify, but they're successful because they run the same program and work through plateaus....they don't run 10 different programs per year.....same with Starr, his routine is tried and true because he ran it on countless athletes for years, he didn't stop after 8 weeks and do something else......just be patient and ride it out.
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c3bodybuilding
New member
Maybe it's time for a break. When I can't seem to add anymore weight to the bar, I take a complete week off from training, and I always come back better than before.
anotherbutters
New member
Are you a gangster? 
Guinness5.0
New member
That's because you're experiencing the dual-factor theory first-hand. Read this article and you'll see how to plan those breaks in order to improve your training in a predictable manner:C3bodybuilding said:
http://www.higher-faster-sports.com/PlannedOvertraining.html
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