Should we apply the same concept of 5x5 for bicep curls

[killerdude494949]

If you're doing 5 sets of 5 reps then maybe meshing it all in one workout is a bad idea. Either cut back to only 1-2 sets or just do the regular SL.

[Zendefone]

Wow, the duration i take doing SL is about 1.5 hrs already. Wonder how long it will take if so much assistance exercise is added.

[NotNowChief]

While the weights are relatively light, you can probably get away with a program like that. But sooner, rather than later it will probably start to affect your gains negatively. I have seen some intense programs but I think you may be overshooting on that one in the medium term.

Now everyone here is going to tut tut and tell you to just do the program, but some people aren't just going to take everyones word for it and need to learn things their own way (hell I sure did. Now I wish I'd listen quicker at times but I didn't!). I just suggest you keep a log of whatever you decide to do, track the progress and how you do on it, learn about what works for you and maybe try and compare other ideas too.

If you are craving more work check out some of Reg Parks old programs, he had some pretty hefty workloads, off a 5x5 base but I think yours is possibly even more extreme.

http://stronglifts.com/forum/another-reg-park-routine-t18359.html
http://stronglifts.com/forum/reg-park-s-routine-for-size-strength-t10966.html

I do strongly suggest that if you want to trial a particular philosophy then try it as described exactly. Some of the best programs are put together with alot of thought by some pretty knowledgable people and are balanced just so for a reason. Doing it as described, even if your desire is to tweak it somehow first, will sometimes allow you to gain deeper understanding of why a program was made just so in the first place. Once you truly understand it, then maybe think about tweaking it to suit your specific needs but doing so from a place of practical experience with it as written can only help you tweak it even better to your own needs if you must.

[luco]

Important note is that Reg Park ate like a pregnant gorilla whilst doing these high volume high intensity workouts.. Quantity wise, that is, don't switch to an all banana diet.
I read he ate about a dozen eggs and drank a gallon of whole milk every day together with whatever other whole nutritional foods he could get his hands on. Might just be freaky genetics, since the guy was ripped as hell. He's stated he doesn't believe in overtraining as long as one eats enough. Hence the workouts.

[NotNowChief]

True, diet is vital.
I also don't think every person could handle Reg's programs, after experiencing stronglifts and madcow once the weights get heavy I shudder at Reg's stuff actually but I was posting it up for comparison and an example of a routine considered a pretty extreme workload that is still actually considerably less in some areas than the one he was proposing.

[22Alpha]

Wow, the duration i take doing SL is about 1.5 hrs already. Wonder how long it will take if so much assistance exercise is added.

Um, I'm doing major lifts, not assistance...

Can someone define what's assistance exercise?

[luco]

Wow, the duration i take doing SL is about 1.5 hrs already. Wonder how long it will take if so much assistance exercise is added.

Um, I'm doing major lifts, not assistance...

Can someone define what's assistance exercise?

Any non-compound lift that helps (part of) your compound lifts increase.

[22Alpha]

I see, thanks Luco.

I think I am getting away with this ridiculous program because I don't train 3x a week; refer to my log. It is due to my work.

Now I have the time to hit the gym 3x a week, so that may well change.

[brian1989]

I'm going to start doing curls 3x8 at the end of Workout A and tricep extensions 3x8 at the end of Workout B. Rippetoe includes them both in SS as Assistance Exercises, before I though they were bodybuilding so I stayed away, but I'm figuring they can help me with my pullups, dips, etc.

[luco]

I see, thanks Luco.

I think I am getting away with this ridiculous program because I don't train 3x a week; refer to my log. It is due to my work.

Now I have the time to hit the gym 3x a week, so that may well change.

I think you'll see much better results if you split the work over 3 workouts. You'll be able to use heavier weights, especially for the exercises you normally do for the last half of your workout, so your strength will increase faster.
I guess using a high volume program like you have has at least helped your body get used to recovering from a high workload, which you'll be able to continue having, but with more weight instead of more sets and exercises. It'll be interesting to see the difference in results you'll get once you switch, I'll keep an eye on your log.

[Wellhairedbeast]

Rippetoe does included them, but thats because he knows most people will do them anyway so they may as well do them right.

If your doing SL5x5 to prepare for certain sports or to build a base to later go on to strongman training then doing some curls at the end of the session (once a week) will be for a good reason. Although we often think of grip stength as in the forearms and hands, some sports and strongman events (like stone lifting) make use of awkward angles and odd grips in order to accomplish a goal, the biceps are important stabilisers when lifting a stone as the way you cradle it may be in a bicep curl like position (perhaps more like a zercher squat).

But for most of us though chins are plenty, and they also get worked during rows.

I agree with the others about sticking to SL5x5 as its written if you dont have time then you would still be better off alternating the workouts (when the weights get heavier anyway).

[22Alpha]

The reason why I could sustain was because I never did work out 3 times a week on alternate days. Yes, I did have workouts on a day, rest then work out again the next, but the most consecutive stopped at 2 workouts (hope you guys understand my gibberish).

Not I have more time, so I will see how it goes.

[Rockfella]

So 3 sets of 8 (sets across, 2.5 kg overall weight increase once a week) for bicep curls would be best u think? I don't do it but a friend wanted to know..... i don't have much experience and he can't squat due to chronic shoulder injury and i can't waste time convincing him or 5 x 5, have already tried numerous times but he is believer in the "pump" theory LOL.
Thanks in advance.

Progressive loading works best with compounds, not with isolation stuff.

[22Alpha]

I don't think most people can handle 2.5 kg overall weight increase once a week...

[Rockfella]

In compound lifts doing 5 x 5 starter we increase 2.5kgs o the bar (total weight) every workout, i was wondering if doing bicep curls once a week we might be able to increase 2.5kg ON THE BAR NOT BODYWEIGHT!
For e.g:
week 1 : bicep curls 3 sets 8 reps 20 kgs
week 2 : bicep curls: 3 sets 8 reps 22.5kgs
week 3 : bicep curls: 3 sets 8 reps 25 5kgs
I might add arm workout once a week only in the last workout of the week as arm strength increases pull/pull power. Just a thought!
^^^^ This is my query.

I don't think most people can handle 2.5 kg overall weight increase once a week...