Moving from P/P/L to 5x5 - cutting to bulking and have some questions

If your goal is to bulk, I would not recommend moving from a relatively high volume program like PPL to a relatively low volume program like 5x5.

5x5 is decent at introducing you to lifting. It has you practice the main lifts a lot, and newer lifters can see good progress in strength from neurological adaptation and improvements in form. It does not, however, have anywhere close to the volume of even a half-decent PPL program, and volume is what drives hypertrophy.

  1. As long as you're hitting the protein recommendations, you can fill the rest with whatever. Keto recommends focusing primarily on fat. I'm of the opinion that non-starchy vegetables should be also be a staple from the fiber it provides you.

  2. If you follow a good program, you should be lifting at a variety of rep ranges. The PPL outlined in the r/fitness wiki has you doing sets from 5s to 20. Just stick to that.

  3. 5x5 is a lot worse because it's significantly lower volume. It also rigidly sticks to a single rep range, when we know that a variety of rep ranges is beneficial

  4. I will always recommend cardio or conditioning for training, because heart health is important. Pullups and dips are not cardio, unless you're chaining them together, and doing 20+ minutes of non-stop reps.

  5. Meal timing is largely irrelevant, but studies have shown that having protein spread relatively evenly throughout the day has some benefit to hypertrophy and recovery compared to just having it in a single meal.

/r/ketogains Thread