Hey Alex !

I've been doing icf 5x5 for a few months and I want my squat to explode in terms of strength.

Could I replace the 5x5 squats to a 3x1 90% of my 1 rep max and increase 2kgs every session

Also im still considerd to be a novice, started when I was 14 years old. ( a few months have passed)

Just want to know what you think cause I don't like squatting 5x5 it really demotivates me, tried 3x1 and I really like it.

Any suggestions on what I can do instead of 5x5 on squats, my goal on specifically lower body is strength.

5x5 on squats really makes me demotivated, switched to 3x1 and atm I really enjoy it.

Current stats 57.5kg bw , 167cm, 12%bf 8 months training :

1 rep max

Squat 105kg

Deadlift 125kg

Bench 62kg

Starting weight 46.6kg bw, 164cm tall 1 rep max

Squat 45kg

Deadlift 60kg

Bench 40kg

@xxdennismcxx I'm sure Alex will get to you at some point, but I think a 3x1 at 90% would be OK. Obviously that would be a lot less volume though.. basically only 3 reps for your squat? How often are you squatting each week?

Also, if the 5x5 is demotivating, I'm guessing it's because you're struggling to increase the weight? If you're going to a percentage based lift with your 3x1, why not make your 5x5 percentage based and work it so that you're able to hit your numbers while still increasing the weight?

I'm squatting 3x a week, I'm wondering if there is any good way to hit heavy singles 3 times a week, do you know any good method?

Also, I'm thinking of using this a few weeks and then return to the 5x5.

Hey Dennis,

As a novice lifter running that 5x5 program, I would not typically advise doing 3x1@90%. Maybe on another system like Naturally Enhanced, but for ICF I can forsee recovery problems and strength stalls incoming. You also mentioned that you started few months ago at 14 years old, so are you still 14 or now 15? Either way, this is a young age and I don't think you need to run anything complicated. If 5x5 is causing you issues, maybe try a 3x4-6 setup or consider swapping routines completely. It may just be that this isn't the right setup for your current needs. I hope this helps brother.

@xxdennismcxx I see Alex got back to you as well, so probably check out what he said if you haven't already!

I think doing singles isn't really the way to go at the moment either.. not only because you're so new to lifting, but also because like I said, you're talking about very little volume. While you might not need much volume to grow right now, I think that's simply too low.

So maybe take Alex's advice? Why is the 5x5 demotivating? Is it because you simply can't increase the weight each week?

I figured out what was the problem, sometimes I progress like crazy and sometimes I stay stuck.

My problem was that sometimes I don't eat enough I think, that's why it was so demotivating, not begin able to progress

But thanks guys for helping me cause I really researched and found out my problem.

The same thing was with my bench press , it explodes sometimes and sometimes I can only increase like 2kgs every 2-3 weeks.

Hope this is the problem cause I can't figure anything else out cause I have been at the same body weight for a few weeks, only increasing slightly.

@xxdennismcxx Always got to be eating enough man! But remember that strength gain and muscle gain both are never really linear. As in, you won't gain strength and be able to add 5lbs to your lifts every single week.. otherwise people would be lifting thousands and thousands of pounds on every lift haha. You'll stall here and there, and might have to sometimes switch things up to improve your maxes!

Just keep focused, stick to your structure, and push yourself!!