Super Squats vs. StrongLifts 5x5

[Sullyy]

This question is designed for people who know about the Super Squats program (made famous by IronMind, from the book titled "Super Squats"), and the StrongLifts 5x5 program.

I have not done the StrongLifts 5x5 yet, but it appears to be very similar to the Super Squats program.

Anyway, I was curious as to which of the two people feel is better than the other. One thing to consider possibly is which would be better for martial arts.

Like I said, both are very similar, but I was curious to see if anyone has tried both, or at least knows enough about them to say if one is better.

Thank you!

[Emevas]

In what way is the Super Squats program at all like a 5x5? I honestly don't know if you could pick two more opposite programs. The only thing they share in common as far as I can tell is an abbreviated selection of exercises.

Super Squats is good for putting on size. A 5x5 is good for strength.

[Sullyy]

... I'll assume that you read Super Squats. The two programs are very similar for the following reasons:

1) Super Squats program emphasizes on squats and deadlifts (the latter to a lesser degree).

2) Super Squats has two programs to cycle with, the bulking portion, and a strength portion, which are cycled one after another every six weeks to continue making gains (something that I didn't notice was in StrongLifts, unless I missed that).

And then in addition to the abbreviated exercises, they are very similar, though StrongLifts does not have a "bulking" portion.

Also has me asking if StrongLifts program focuses on endurance at all, or just strength?

[Yojimbo1717]

Super Squats is good for putting on size. A 5x5 is good for strength.

Pretty sure that said it all. As someone that's done 5x5 and is about three weeks (halfway) into Super Squats, I can attest - one is good for size, the other strength.

[Sullyy]

Pretty sure that said it all. As someone that's done 5x5 and is about three weeks (halfway) into Super Squats, I can attest - one is good for size, the other strength.

Glad to see someone who has done Super Squats. Why have you stopped the StrongLifts program? Do you just want bulk now?

[Yojimbo1717]

I started at 168 with the goal of 190, so yes, mostly to bulk.

Having said that, I'm continuing with Olympic lifts and stone lifting, so I haven't abandoned strength training for this program.

As of right now I'm about 180-185 depending on the time.

[Emevas]

The strength program in super squats ISN'T the super squats program. It's a strength program you can do when you're not doing super squats.

But again, they aren't similar at all. One is about the rest pause principle and only has 1 working set of squats, the other has multiple working sets. Also, Super Squats doesn't focus on the deadlift, in fact the program suggested for hardgainers doesn't even have a deadlift in it (Squats, pull overs, bench and rows). You also aren't supposed to train near failure on the 5x5, whereas you're going to be there on Super Squats.

Really, the only quality they share is being abbreviated programs, but their methodologies are competely different.

[Emevas]

Also, I'll say that I gained dick in terms of strength on my squat following super squats, although I did put on 10lbs to my bench. I altered the routine though in the following manner

Day A:
Dips 2x12
Squats 1x20
Pull-overs 1x20
Pull-ups 2x15

Day B:
Strict Press 2x12
Squats 1x20
Pull-overs 1x20
Bent over row 2x15

[Phrost]

That's an interesting program. I might take it up when I hit 405 on my squat through Stronglifts.

[Emevas]

Make sure to read the book before you start. It's got a lot of wisdom in it for $12.

That being said, don't think it's going to be good for your athleticism at all. You're just going to put on a fuckload of weight, haha.

[Phrost]

I'm unathletic anyway; I might as well look like I'm not.

[Sullyy]

Also, I'll say that I gained dick in terms of strength on my squat following super squats, although I did put on 10lbs to my bench.

You know, its funny that you say that, because the same thing happened to me. I can honestly say I did not progress that much in squat strength, HOWEVER, my bench went up.

In comparison as well, I have not budged one bit on shoulder press. Its really depressing to be honest.

I figure since strength is what I want, I will try StrongLifts when I get back to the gym.


I recommend giving Super Squats a read to those who haven't. Very interesting in terms of old school lifters.