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PaperclipPerfector  1mo ago (text post)   2893 thread views

Small-Scale Question Sunday for January 18, 2026

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I'm thinking about changing my gym routine. I previously did the stronglifts 5x5 program (squats, bench, rows, overhead press, deadlifts). I was getting good results out of that for a bit until I started getting back pain and plateauing. I've started trying my friend's routine, which is 4x8 of lots of different isolation exercises.

I'm not sure now which routine to go with. The new routine is a lot faster. My body gets a lot sorer, but I don't feel as exhausted energy wise. There's lots of contradictory info on what types of exercises are good for what. I'm primarily trying to get big and promote testosterone production. So compounds or isolation?

SL is good for beginners but once you’ve done it for 6-12 months you’re ready to progress to more advanced programs.

The most important part is consistency. Then, progressive overload which you’re used to with SL. College bros get big doing nothing but this, it’s extremely inefficient, they waste hours in the gym every day.

I get a lot of compliments on my body and I work out for just 2-3 hours/week, but I’ve been doing it for 10+ years.

My keys to efficiency:

  • Big, compound lifts
  • I like a PPL split
  • 3 sets, 8-12 rep range
  • Use a 90 sec phone timer so you don’t waste too much time between sets (ok to give yourself a few extra secs; the key is to avoid a 15 min doom scroll)
  • Get enough protein and creatine
  • Be consistent, 2x/week per lift that you want to see growth in, 1x for maintenance
  • At least two days of rest for a specific lift

Just do something to mix up the intensity. Any program where you go from lighter to heavier over time and then back off will work. The main problem with SL5x5 (and other linear programs) is that you never back off. But it works great as long as you can keep up.

30 minutes of stretching 4-5x a week.

Gotta do it !

One big compound lift a day (squat bench dead) and build your sexy muscles with ISOs.

Or only do compound and call it a day.

Or only do ISO.

It’ll all work - hit your protein goal and gain 3-4lbs a month and fly away.

How many days a week can you commit to the gym?

Right now three. For the next few months I can probably push it to 4/5.

I never really trained bodybuilding, just strength training, but until you hit 5 day a week levels you can usually just add volume and get better results. It sounds like your new routine is better so no harm sticking to it. If you do want to do compound lifts maybe add some variety, e.g sumo deadlift as well as deadlift, incline bench as well as overheard presses, you'll build more muscle and imo having some variety helps you break through plateaus.

If you do find yourself with lots of time on your hands I would recommend nsuns with rows. It's decent volume but still all compound lifts, I was at my strongest when I had the time to stick to that program for a year.

My body gets a lot sorer, but I don't feel as exhausted energy wise.

This sounds good if you're trying to get big. From what I've heard from my trainers, testosterone spikes when you do heavy compound lifts, but these spikes are nothing compared to TRT.

both

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