[mattgreenrocks]

I had trouble with 5x5 when starting out. It was billed as simple and foolproof, but my form was lacking. I am hyper-mobile, so this means I really have to train proprioception, and probably not make the most gains in the shortest amount of time.

This is something I didn't know I didn't know, and I had to learn the hard way. It doesn't mean 5x5 is bad, it just didn't fit for me when starting out initially. Lifting forums have a tendency towards the idea that, "you aren't special, just do these things" because they have a lot of people descend upon them with too many questions.

But sometimes things aren't working, and you need to adjust.

[matwood]

You need to fix your form regardless of program. 5x5 is fine, along with many other programs. If you want to gain size, it's more about eating than anything else. If you're new, you can do almost anything consistently and you'll get gains.

The reason 5x5 is recommended so often is almost everyone will benefit from more strength. After a full cycle of 5x5, any other programs you do will benefit from the strength base you built. 5x5 of the big lifts also limits people wasting time on things like curls.

[kayg04]

Mate, 5x5 isn't even what you would do to make the most gains possible. The amount of pump / soreness / disruption / metabolite sequestration you get with your 5RM is... very very low. It will certainly make you stronger but it won't grow you a lot of muscle.

> But sometimes things aren't working, and you need to adjust.

Absolutely. Dogmatic approaches to training doesn't work very well. Listening to your body and adapting does.

[mattgreenrocks]

What programs do you like for hypertrophy? At this point I'm mostly interested in that, I mostly need functional strength.

[kayg04]

I switched from powerlifting style training to hypertrophy training in the last year, and I have found nothing but more enjoyment out of my training. It isn't to say powerlifting style training is bad, just that my ankle mobility is shit so I can't squat below parallel easily, at least not without an ultra wide stance.

As for hypertrophy programs, I make my own by following Dr. Mike, Dr. Milo and Jeff Nippard on YouTube. Here's the one I am currently going through: https://1drv.ms/x/s!AiiXzauoGwzRgx2Jzb45uzbzdWC8

[mattgreenrocks]

Awesome, thanks a bunch!

[matwood]

> I mostly need functional strength.

What is functional strength? I remember a story where a guy was deadlifting and a kid came up and asked, "what muscle does that work?". The lifter asks the kid if he watches football, and the kid says 'yeah'. The lifter then goes, when you watch a line backer run across the field and hit a runner - that's the muscle the DL works.

[hammock]

5x5 starts with the empty bar precisely so you can work on form before it gets heavy