Is starting strength or StrongLifts really necessary

Stronglifts 5x5 or Pure Chest Workout?

I've just lost about 35 pounds of fat and now I'm looking forward to building muscle for the summer. I'm 5 11 and about 172 pounds. I looked for information and narrowed my options to two programs. My goals are primarily to build muscle around my chest area; Basically, you have more defined picks and you lose fat around my abdominal area and make my abdominal area harder. Better defined biceps, triceps would be great too, but not the main focus here. I've focused on Stronglifts 5x5 for a while and it seems like a great program, but I've heard that it's more focused on gaining strength than necessarily on getting a more defined look. The other program I found is the following:

The program seems to be what I really want to do, but I don't know if Stronglifts 5x5 can give me the same results. I would rather go with Stronglifts 5x5, simply because of the app and the easier schedule. What would you recommend? How about something like Stronglifts 5x5 one day, then rest, then pure chest training and rest and so on and so forth?


I've made ridiculous gains in size and strength on my chest with Smolov Jr. However, it really is a crazy routine, not for beginners. Personally, I choose the Bulgarian style when I want to build a lot of size and strength in as short a time as possible, but that's just me. I think the routine you linked seems pretty tricky, especially since it is loaded with fake add-on ads.


As a beginner, almost anything works. If you want to focus on one part of the body, just work more on those muscles. I disagree with suggesting a strength-based, advanced routine with a lot of volume like Smolov Jr. and following a Bulgarian style of training that focuses solely on strength, not size, at least 2 years of training on your back as you are accurate need to know what a daily training maximum is. Just stick to 5x5 and do one more sitting on the bench keeping your diet clean.


@mitro You know I used to think the same thing, but right now I don't think it hurts to start lights with a volume routine. More and more, I think that training the muscles with high repetitions every other day is a great way to make serious progress for beginners, especially if they have an exercise in mind they want to be good at. You are a martial artist - what is more advantageous for a beginner: train once a week or train a few times a week? I think it would be a while before the rigors of "actual" Bulgarian training show up.


@ Daniel, I don't understand 'start light' with volume ... a beginner will also make profits with Smolov and Bulgarian style (where there is no general protocol and needs to be followed and adjusted by a good trainer if anyone wants to do it correctly - it was also created for Oly lifters who are not looking for size). The main reason I don't recommend these is because of the weight that is or should be used in them, which is too high for a beginner and not necessary to build muscle. There is only one simple rule if you want greatness: break the muscle and rest so the body will repair. So I would still recommend 5x5 to him


With an additional breast session - which would be enough, there are many examples of people who have used it with success ... of size and strength. - I personally run a Bulgarian style myself as I love moving heavy weights ... and training the skill instead of getting bigger ;-)


I really disagree with punching strength programs that they don't do anything for size. You just can't push your body weight overhead or squat twice as much as your body weight without being tall and powerful.

I've never curled up in over a decade, and my arms are bigger than 90% of the people in a gym (which honestly doesn't say much). Because even though I don't do curls, I row a barbell 200 pounds and do 60 pound weighted pull-ups.

For almost everyone and certainly in your situation, I would recommend:

  1. A good barbell program like Strong Lifts 5x5. The starting strength is great too, but if you like SL 5x5 go for it.
  2. Achieve medium strength standards. In all fairness, until you are at least mediocre in your physical strength, it's just silly to focus on anything else.
  3. After you all After reaching standards (maybe take the clean out if you really want to), you have an incredibly balanced exercise regimen, lots of good habits, and a foundation for bodybuilding, strength competitions, or some form of general athletics.

There are many exercise rats out there who immediately go for bodybuilding, and a year later they are almost always the same people with chicken legs, blown shoulders, and weak backs.