SF 5x5 questions...

[njlw226]

I've been lifting for about 7 years now, but only SERIOUSLY for about 3. I would consider myself an experienced lifter but I am going to try the SF 5x5 instead of DF, because I have been so used to training each body part once a week. Quick question for those who have done it, my shoulders are somewhat lagging right now. I start the 5x5 today and noticed there is no true shoulder work. There is bench, but is that enough to grow my shoulders? Same thing for calves? I know there are squats, but is it enough for calves. Thanks in advance, Karma as always for the good responses.

 

[asdfzxcv]

The wednesday incline bench is often exchanged for standing military press or push presses as they work the shoulders hard.One thing to remember with program such as this is that there is more emphasis on training the body as a complete system,not a range of seperate body parts.Movements such as the deadlift,squat and military press load large portions of the bodies musclature in a single movement.Many who use this program(myself included) tend to note that the body stays pretty much in proportion if you just focus on the compound lifts.Run the single factor version for a few months,you will not be dissapointed with the results.

 

[Madcow2]

As said above, there is a ton of shoulder involvement in pressing (both flat and incline) and rowing (properly). Incline involed quite a bit but if you wish just do standing military or push press.

As for calves - squatting, putting on weight, and walking around seems to do them wonders (i.e. fat people's calves) so I wouldn't worry about it at all. If that is going to impact you mentally to the point where it hurts your other lifts, do 2 sets on friday for kicks but I honestly think there's more value to be had by not doing them and seeing what happens.

Also, good choice on program selection. You'd be amazed what proper programming does for your lifts (and it tends not to look like BBer training) and you can always try the other version later on if this doesn't work for you.

 

[njlw226]

thanks guys! madcow, props (and karma!) for the site you put together. I plan on running two 10 week periods of 5x5 and then start with the DF. I will switch out incline for military. I have never worked body parts more than once a week so this will be a unique twist. I had been running Needsizes 5x5 version for a while which is totally different then Bill Starr's (Madcows). I am doing this routine to pack on mass so I am pretty excited. I haven't done chest exercises with the BB in a couple years (I LOVE DB's) so I would like to see what my bench truly is (I flat DB bench 100 for a few sets of 5). On the other hand, my squat sucks, I go about 205 for a set of 5 halfway between parallel and ATF. I would like to get that up to about 275. Thanks again bros! By the way, stats: 5-11, 180lbs, appx 12% BF

 

[Madcow2]

FYI - just in case you missed my one diet piece, you should read it. I don't want you coming back in to weeks weighing 180 at slightly lower bodyfat and telling me all you did was get really strong. http://www.elitefitness.com/forum/showpost.php?p=4866519&postcount=465

 

[nelmsjer]

I just wanted to second Madcow on the diet. EAT and don't worry about bodyfat for a while. Let the muscle grow for a while (a long while) and shed the fat later (much later).

I'm excited for you, man. Squats are about to become your very best friend. Grow and enjoy!