ok guys Im gonna start either the 3X5 or the 5x5. Please come in here and help me out.

[riff raff]

Thanks for your help guys. Also 1 more question. Do I do EXCACTLY what they have perscribeed me to do, or are you meant to add a bit of your own work on the side eg Incline DB presses. Also what about arm work. I have some Tri's I am proud of and dont want to lose, and I like to do my forearms and calves. Do I do them on certain days or what? thanks again for the help.

you can do bi's and tri's after the main workout, and abs is a good idea too.
i think Kabeetz is right, start onthe 3x5, get as far as you can then switch to 5x5 but follow the main routine exactly.

 

[Jimbo15]

you can do bi's and tri's after the main workout, and abs is a good idea too.
i think Kabeetz is right, start onthe 3x5, get as far as you can then switch to 5x5 but follow the main routine exactly.

Kabeetz is always right

 

[Bretmj1]

My opinion: Start with the 5x5 as it does have an intermediate model, this program specifically states that there is no need for isolation, if you add in bis and tris there is a possibility of a recovery slow-down, and you dont want that - you'll be sore soon enough as it is. It was a bit of a lifting shocker to me when I read no isolation, but you got yourself on a good program, every body is different, learning by trial and error is really helpful. All in all, i'd say start with 5x5. It's what many have done here and nearly all have been successful!

And yes, eating like a cow will help you!

 

[Lifting N Tx]

Re: ok guys Im gonna start either the 3X5 or the 5x5. Please come in here and help me

5x5= you better eat like a cow and be good at recovering. Unless you're using vitamin S id try 3x5. Who knows, just try it.

Just to clarify, the 5x5 that usually gets discussed (Madcow's Intermediate 5x5) uses ramped sets. So for a top set of 200x5, you might do 100x5, 125x5, 150x5, 175x5 and 200x5. Really only the last set or two are work sets. So, higher volume but actually lower volume at the top number.

A 3x5 like Rippetoe's Starting Strength routine is actually a bit tougher IMO, but works for newbs. It works for them because 1) they gain strength fast so the top sets aren't that bad and 2) they don't yet have much neural efficiency, so they can't tax themselves too much. Plus it's set up to add weight each time while the new lifter can still gain strength that fast, as Kabeetz mentioned.

There are also 5x5s where it's 5x5 for straight sets one or more times per week. These are often set up as dual factor programs for advanced lifters...but that's another subject.