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Old 05-28-2012, 06:52 AM   #11
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ROM's 5/3/1 custom sounds fitting, but like you said it will load 100% in week 3 instead of week 6
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Old 05-28-2012, 08:23 AM   #12
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I'm right there with you Bam, turning 49 in just over a month.

The cool thing is that we can still make good progress but we have to be more patient and train smarter than our younger counterparts. Let's face it, we don't recover as fast as we used to when we were younger. Years ago, if we tweaked a knee or recieved some other kind of small injury, we'd heal up in a matter of days. Now it seems to take weeks to feel right again. It just happens as we get older.

I agree with Faz, you need a routine that is flexible enough to take these recovery differences into consideration. I like Faz's recommendation of adding weight when you can and holding steady when you need to. You can still start a little light and give yourself time to gain momentum, in fact it's recomended. I am currently using the progression scheme that BtB talks about; getting 20 total reps over 3 sets and then adding weight.

That's also a reason I like 5/3/1. It allows you to take it easy if you need to by just getting your required reps. On days you feel good you can go for rep PRs. And it has you increasing poundages like clockwork every month, so there is always a trend upward. If and when things just get too heavy then you can reduce your maxes and give your body time to adjust for the next attack. You will still be hitting rep PRs even with the lighter weight and getting a good training effect.

So really, there are so many ways to "get it done" that you just have to find the style you believe in and gives you the progress you desire. I've done 5x5 routines, 5/3/1, Hardgainer cycling, and others, but I just can't say that one gave me a great advantage over another. They all worked according to the effort I put into them.
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Old 05-28-2012, 05:21 PM   #13
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I have run both programs. I ran Starrs 5X5 for about 15 months and 5/3/1 for almost a year. Both are great in terms of progression. 5/3/1 is a little easier for my body to keep up with as far as progression went. 5X5 was great when I had just started, but I tried to give it a run again a few months ago and I didnt last a month.

It all comes down to what can your body handle right now, weekly progression or monthly progression?
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Old 05-28-2012, 06:31 PM   #14
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I started Starr's 5 x 5 today. After thinking through everything, the concept is simple, the routine is simple and very micro loading friendly. Everything I need right now.
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Old 05-28-2012, 10:54 PM   #15
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This is FWIW. I think your decision to do Starr is just fine and you will crush it.

I did Starr to start, at 46, and progressed mightily. I'm now doing Wendler's 5-3-1 fullbody and am progressing mightily again. Like OR said, it's not so much the program as it is your desire to crush it. What fits your style of working out? Then it's a matter of Fazc's merciless (and I mean that in a good way) ideas about progression. Push it when you can, and float a week when you can't. But push it is the key.

That said, Starr's fifth set can become a huge bugbear. 5 reps at 90% gets heavy real fast. You'll build up to it of course, but once you hit that wall you hit it and have to deal or drop back. Wendler's is a bit more forgiving at the upper end it seems like so far. You're always in the heavy zone, but the rep scheme is less daunting, at least so far for me.

My .02! Mileage may vary as BtB says. I personally believe that if you start out light enough, Starr's 5x5 is the way to go. That's what I would have chosen had I not got a bug up my bottom about trying 5-3-1.

FWIW.
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Old 06-04-2012, 12:20 AM   #16
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I'd go with Bill Starr, high frequency and a bit of volume. You don't get better at things by doing them less.
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