Fitness Gym people!

[Lethul]

I think i found this link on fh a while back and bookmarked it, and as I am gonna start working out regularly at the gym now I'm just gonna ask, is this a good routine?

StrongLifts 5x5: How to Gain Raw Muscle and Brute Strength | StrongLifts.com

edit: cause it sounds almost to easy

 

[Vladamir]

Not if you do it properly, intensity > volume

 

[Lethul]

Not if you do it properly, intensity > volume

So how long rest inbetween the reps? Should i really start at 45lbs? Sounds a bit weak but is it good for just getting the routine/technique? What do you suggest?

I am by no means a weak person, I am rather fit (but not gym fit, more running/football/ice hockey fit). So I'm thinking 45lbs should be a breeze?

edit: And you didn't answer if it is a good routine!

 

[Vladamir]

45lbs is just an empty bar, so probably good to get used to the technique, can always go up a bit if you feel it's too light as long as you don't compromise your form.

I've never used it myself, tend to avoid 5 rep work unless it's bench or deadlifts. Give it a go for a month and see how you get on

 

[Lethul]

I've never used it myself, tend to avoid 5 rep work unless it's bench or deadlifts. Give it a go for a month and see how you get on

How come? Not any good?!

 

[Vladamir]

I just find it doesn't work for me, some people grow like weeds off of low reps, I prefer moderate to high stuff now, 10-15's.

 

[Laddey]

I've never used it myself, tend to avoid 5 rep work unless it's bench or deadlifts. Give it a go for a month and see how you get on

this


If you go to a decent bodybuilding gym rather than a fitness gym ask the massive steroid pumped meat head behing the counter for a work out routine.

If you're a paying customer surely he'd sort you out. Tell him your needs etc.


Thats all i done. I can now bench 105kg 10 times np

 

[Ch3tan]

5 by 5 is great, you increase the weight by 2.5kg Or 5lbs each sessions, so on squats for example you start the week at 45 and end it at 55. By the end of week 4 you'll be lifting 100lbs. The aim is fast gains in strenghth. Read how to do it properly. Doing 3 sessions of week of compound is not easy, hence the light start.

 

[Chosen]

I think i found this link on fh a while back and bookmarked it, and as I am gonna start working out regularly at the gym now I'm just gonna ask, is this a good routine?

StrongLifts 5x5: How to Gain Raw Muscle and Brute Strength | StrongLifts.com

edit: cause it sounds almost to easy

I've been trying out exactly that workout for 3 weeks now. And I gotto say I am quite impressed.

Just make sure you do it the right way. Especially the Squats, which is the key in this program(Make 'em as deep as possible).

I've added 1 more set tho it aswell, which is for my triceps.

And ALWAYS increase the weight amount everytime you do one program(This is why you start at such a low weight), if you can't push yourself anymore, just go a little back on the weights and start anew.(I go back about 30% of my max lifting). This way you will force your body to improve, and your max lift will increase.

 

[Lethul]

I've been trying out exactly that workout for 3 weeks now. And I gotto say I am quite impressed.

Just make sure you do it the right way. Especially the Squats, which is the key in this program(Make 'em as deep as possible).

I've added 1 more set tho it aswell, which is for my triceps.

And ALWAYS increase the weight amount everytime you do one program(This is why you start at such a low weight), if you can't push yourself anymore, just go a little back on the weights and start anew.(I go back about 30% of my max lifting). This way you will force your body to improve, and your max lift will increase.

Should I increase the weight every time or every time i do schedule A / B ? So for example should i do 45lbs schedule A, next session 45 lbs shedule B, then 50 lbs schedule A etc? Or 45 lbs schedule A, 50 lbs schedule B, 55 schedule A ?

 

[Ch3tan]

Each time you do the same excercise after a non failed set of 5 by 5, and on deadlifts you increase by ten and start heavier too. You should only unload by 20 or 30 % when you fail a weight three sessions in a row. Comprende?

 

[Chosen]

Should I increase the weight every time or every time i do schedule A / B ? So for example should i do 45lbs schedule A, next session 45 lbs shedule B, then 50 lbs schedule A etc? Or 45 lbs schedule A, 50 lbs schedule B, 55 schedule A ?

Yes, you increase the weight every workout. This because you only increase it with 5lbs(10lbs on squats). Using this method, if you havent trained that much with weights before, will adjust your body to get used to the weight increase and follow along with you.

As ch3t said, and as I said earlier in this thread.

The moment your reached your top(To the point where you can't increase the weight your lifting anymore), then just decrease it with about 30% and start all over again.

If you reach at the top of bench at 100lbs, and cant increase more. You go back to 70lbs, and start over again by increasing with 5lbs every workout.

Maybe next time you will reach 110lbs, then again back 30% and start over again.

This is the best method to increase your strenght.

 

[Vasconcelos]

My best results on weight gaining been with Bill Star's 5x5 and a mass gainer diet for ectomorph ppl.

5x5? totally recommended, tho the mass gain comes mainly from the diet. Eat. Eat a lot

 

[Ch3tan]

Yes, you increase the weight every workout. This because you only increase it with 5lbs(10lbs on squats). Using this method, if you havent trained that much with weights before, will adjust your body to get used to the weight increase and follow along with you.

As ch3t said, and as I said earlier in this thread.

The moment your reached your top(To the point where you can't increase the weight your lifting anymore), then just decrease it with about 30% and start all over again.

If you reach at the top of bench at 100lbs, and cant increase more. You go back to 70lbs, and start over again by increasing with 5lbs every workout.

Maybe next time you will reach 110lbs, then again back 30% and start over again.

This is the best method to increase your strenght.

Sorry, that's not pure 5x5... it's a variation. It's only Dead where you start on a 100lbs and increase by 10 every session (might be 20 actually, check the website). Squats, rows, bench press, overhead press you only increase by 5lbs after a successful completion on the previous weight. You only de-load by 30% if you fail to lift a weight 3 sessions in a row.

 

[Chosen]

Sorry, that's not pure 5x5... it's a variation. It's only Dead where you start on a 100lbs and increase by 10 every session (might be 20 actually, check the website). Squats, rows, bench press, overhead press you only increase by 5lbs after a successful completion on the previous weight. You only de-load by 30% if you fail to lift a weight 3 sessions in a row.

Sorry, I mistyped there. I meant dead increased by 10lbs every workout.(Since you would train squats 3 times a week, it would be to hard to increase it with 10lbs everytime.)

I don't agree with you on the 3 session part. As soon as you reach the top, and see that you fail to lift it(Your technique is off, and you start using muscles your not supposed in a way that might hurt them). Thats when you should de-load the 30% and start over again.

It might be that I am missunderstanding, but I don't see the point in training wrong in 3 sessions before you should go back.

And lethul, as you start doing this. You will notice a very good improvement the first weeks(If you do this the right way), that said! Do not forget to take a break from the weight lifting once in a while. I myself take a 9 day break after 8 weeks.(Some people recommends taking a break even more often.)

 

[Wij]

Flabs > Abs

 

[~Latency~]

good program, i'm like 3 months in only going twice a week, 3 if i don't go out boozing and i squatted 105kg for 5x5 and DL 135kg 1x5 (1.5x my bodyweight) today without taking it too seriously, just expect to be sooooore for a while squatting that often, once you get to 60-70kg+ it doesn't really hurt anymore XD

 

[Ch3tan]

I don't agree with you on the 3 session part. As soon as you reach the top, and see that you fail to lift it(Your technique is off, and you start using muscles your not supposed in a way that might hurt them). Thats when you should de-load the 30% and start over again.

It might be that I am missunderstanding, but I don't see the point in training wrong in 3 sessions before you should go back.

You'll not see gains doing it your way, you are very wrong there. Your muscles grow because your body fails, your body makes those muscles stronger so as not to fail next time. By not attempting the higher weight again, you aren't improving, you are going back to a weight your muscles are already comfortable with. This is all basic 5*5 stuff, either the original linked in the first post, or the intermediate and advanced madcow variations. I recommend you read more into general weight training techniques, if you aren't stressing and pushing your muscles you won't grow them.

 

[Chosen]

You'll not see gains doing it your way, you are very wrong there. Your muscles grow because your body fails, your body makes those muscles stronger so as not to fail next time. By not attempting the higher weight again, you aren't improving, you are going back to a weight your muscles are already comfortable with. This is all basic 5*5 stuff, either the original linked in the first post, or the intermediate and advanced madcow variations. I recommend you read more into general weight training techniques, if you aren't stressing and pushing your muscles you won't grow them.

This used to be my work, and know what I am talking about
Those who I have put such programs up for, have all had great improvement. So I don't see how your point is valid.

If you're body is not strong enough to lift a certain amount of weight, then the first thing that will go wrong is your technique on how you do the lifting. Which again might give you a injury(Common is shoulders in bench).

1 workout with maxload(the load where your technique doesnt start to fail) should be enough, to again go back and start at a lower weight.

Oh btw, your the one that should read the link

"SL5x5 is NOT a silly bodybuilding routine – there’s no training to failure 6x/week for 2h/day until you get “pumped” and sore instead of strong."

 

[Ch3tan]

I never said train to failure did I?

 

[Chosen]

I never said train to failure did I?

Your way of working out, is when you have increased it to max load, and then train at this level 3 times before going back the 30% again?

If your maxed out is at the failing stage(To the amount where your body cannot keep up), then that means your technique will falter and you get injurys if you keep this up.

This is not something you should do 3 workout lessons, before you will have to go back the 30%. You will only strain your body unnecessary.

1 time is enough, before you go back at the 30%. And this works for a fact.

Anyway, in a 2months time. I can upload the before and after pictures and the progression, so you can see for yourself that it works

 

[Lethul]

I'm having a problem with the program!

When I read about it I always interpret it as 2 schedules

A: 5x5 squat, 5x5 bench, 5x5 row
B: 5x5 squat, 5x5 overhead, 1x5 deadlift

But when I read about it there are several mentions about pull-ups and other exercises? Should I stay focused on A and B until I feel a bit stronger before starting to venture into the wonderful world of pull-ups?

 

[Ch3tan]

You should alternate between 3 sets of ten pull ups and dips at the end of each day

 

[Lethul]

You should alternate between 3 sets of ten pull ups and dips at the end of each day

Crap, knew I had forgotten something Why isnt that in the schedule guide on the homepage!?

 

[Vasconcelos]

5x5 is imho, the best training program when combined with the practice of a sport: it doesnt require a huge amount of time invested at the gym (1hr/day 3 days/week) and you can actually notice the results pretty soon.

 

[~Latency~]

the chinups/dips aren't essential, i wouldn't bother if you're starting your compound lifts lift, you'll build up everywhere over time without the added time/effort and possible overload of other stuff

 

[Chosen]

What Latency said here, just be faithfull to your program. Get the food needed, and you should see great results Atleast I am!

 

[Vasconcelos]

Also, bear in mind that DIET is the key:

- its the key when you want to gain mass

- its the key when you want to "show your sixpack"

 

[Chosen]

5x5 is imho, the best training program when combined with the practice of a sport: it doesnt require a huge amount of time invested at the gym (1hr/day 3 days/week) and you can actually notice the results pretty soon.

Weightlifting shouldnt be more then 1hr/day anyway. Keep seeing people staying at my gym 2hours+ a day, lifting weights. And can't say I see much improvement.

 

[Vasconcelos]

Weightlifting shouldnt be more then 1hr/day anyway. Keep seeing people staying at my gym 2hours+ a day, lifting weights. And can't say I see much improvement.

Probably because their diet is crap