sounds a lot like a bill starr 5x5..
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
i tried it for a few months last year, didnt work for me as much as a split does, but might give it a try again in the future
GordyR's Beginners Guide to Bodybuilding
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sounds a lot like a bill starr 5x5..
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
i tried it for a few months last year, didnt work for me as much as a split does, but might give it a try again in the future
Hmmm im going to give it a shot, the concept of it seems unique and very good, only time + progress will tell if it's going to work for me. I'll try it out for say a month or two, but again im not bulking so I don't think I'll notice anything big, but when I think about it it will help my muscles develop some strength and endurance so when I do come to bulk I will A. Have more experience and B. My muscle fibers etc won't be (hopefully) finding it hard to adapt.
Still something like Monday - 5x5, Wednesday 3x10 and Friday 3x30 sounds good? just need the choice of exercises spot on, keeping compound exercises in but also choosing the most beneficial exercises of isolation.
Still something like Monday - 5x5, Wednesday 3x10 and Friday 3x30 sounds good? just need the choice of exercises spot on, keeping compound exercises in but also choosing the most beneficial exercises of isolation.
Ok now im needing some advice, really should I stick with my strength routine only? if one who is cutting cannot build mass one can still build strength, can one lose strength whilst cutting?
So the advice im seeking is, should I, since im cutting and dropping the body fat possibly stick with the routine of strength training for the time being which is a medium period of time around 3-6 months, which in turn would give me a more powerful and stronger base so that when I do come to bulk my lifts will be sufficient to pack on the mass. Opinions please.
So the advice im seeking is, should I, since im cutting and dropping the body fat possibly stick with the routine of strength training for the time being which is a medium period of time around 3-6 months, which in turn would give me a more powerful and stronger base so that when I do come to bulk my lifts will be sufficient to pack on the mass. Opinions please.
Soldato
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well what do you think?
Firstly, are you definately positive you need to cut? If it's your first year or two of lifting, personally I wouldn't cut unless you've gone way overboard. Lift well, lift heavy and lift regularly and you will reach your desired size easier and look better when you do decide to cut. That's how I work it.
Without being egotistic im pretty big guy as it is so im not desperate at the moment to throw on mass you see. I am cutting because I still have some extra body fat I want to get rid of, it's something I really want rid of.
So preferencially I'd rather cut, I have been for 2 months and want to continue as it's working, I still enjoy the weight lifting and it's not something that I'll stop, but one thing, when cutting what kind of lifting is best to do? one that will be most efficient and beneficial?
When cutting, I train the same as I would when bulking. It's just simply the way I do it and the way that works for me. My lifts will go down, and it will be harder but in my view, train hard.
What is your current training regime? My apologies if it's written here somewhere I just don't want to go trawling through pages of information only to find nothing.
What is your current training regime? My apologies if it's written here somewhere I just don't want to go trawling through pages of information only to find nothing.
Nah it's fine, previously my workout which was 3x10 was different but the current one im doing is for strength, day 1 and day 2 are different but day 3 and day 4 are the same as day 1 and day 2.
Day 1: All 5x5
Bench Press (From 75KG to 90KG)/Chest Press (From 91KG to Full 119KG)
DB Shoulder (From 28's to 35's)/Shoulder Press (From 65KG to 80KG)
Incline DB flys (From 24s to 30s)/Pec deck (From 84KG to Full stack 119KG)
Bicep Curl (From 35KG to 50KG+)
Chins/Lat Pulldown (From 115KG to 140+KG)
DB Row (35KG (need more but it's gyms max)/Seated Row(Full stack 119KG)
DB Lateral Raise (16's)
Tricep Press (Full Stack)/Tricep Dips
Day 2: All 5x5
Squat (160KG so far, would increase but it keeps tearing the skin off
)Leg Extension (Full stack + 2 added weights = 132KG
Leg Curl (112KG)
Calf Raise (Full stack + 4 added weights = 207KG, still to light but best gym has)
And I also do a few ab exercises, reason for the / with the machines as well is basically if somethings busy and I can't be bothered waiting I'll hit the machine, but I prioritize the DB's and Bench first. Even though I've been cutting for quite a few months my strength increases, and im moving up. I've shown that above. Im already told im probly going to have to re-locate gym to a proper body building gym.
Anyway that's it in detail. Now another question I wanted to ask you was about protein bars, worth it? it was just to chuck in with my lunch really, possibly pre and post workout but then it gets expensive.
I don't see a problem with what you've got, I would approach it as if when you're cutting, training doesn't change, diet and cardio does. I believe it's a good idea to keep training for strength whilst you are cutting. I don't claim to be any expert on cutting but in my opinion that would be a good way to go about it.
Any reasons why you haven't got deadlifts in your routine? They, along with squats are easily some of the greatest movements there are.
Protein bars are expensive and I don't really see the need for them. If you can, prepare food before and/or buy some more shakers and prepare the shakers with your protein and possibly some groud oats for your carbs and go about it that way. A much cheaper and more effective way.
Any reasons why you haven't got deadlifts in your routine? They, along with squats are easily some of the greatest movements there are.
Protein bars are expensive and I don't really see the need for them. If you can, prepare food before and/or buy some more shakers and prepare the shakers with your protein and possibly some groud oats for your carbs and go about it that way. A much cheaper and more effective way.
I'll add deadlifts in, would you consider so many exercises in one day maybe excessive or over-training even? I don't no but im just wondering that's all. Got a couple of exercises which I'd add in but I was just trying to watch what I put in.
My routine is pretty balanced, I mean what I'll do is 4 days of weights 1 day of cardio only and after each weight training day I'll do 20-30 mins of cardio, I'll do a walk on the upper body days as they have the most exercises and I don't want to tire myself out way too much but the other days I could do some cross trainer. Thing is the choice of exercises, I mean I could add in so many but would it be over-training causing the body to possibly not gain, I'd personally do all the exercises I want but again back to the over-training thing, is it or isn't it?
Another thing. Even though my progress is coming along im still unsure what to do. Should I reduce the weight days from 4 down to 3 days a week and have 2 days of cardio? remember im cutting so im wanting to drop the body fat off, so would it be wise?
Well heres the problem, between college and work im actually squeezing in what I can and it's hard enough doing 4 days and one session per day.
One thing though, did my leg day today and just started on the treadmill doing 20 minutes off interval running, im not great at running I end up with a stitch etc but im trying to build it up so I can run a full 10 minutes no problem then 15 then 20 etc, this is to assist the body fat loss as I feel when im doing running my heart rate is high and fast and im sweating. Now contary to some peoples belief of how I get told over and over two ends of the stick, cardio such as treadmill running is good to do after weights then im told it's counter-productive.....
However I need to figure out a new program, im not too sure about working the same muscles more than twice in a week as it may be likely something could be over-trained. This is where you guys come in, if you can assist me on creating a type of program, not the exercises isn't a big deal but the type of program such as the amount of sets/reps thats going to be beneficial in preserve/maintaining/gaining (whatever you like) muscle whilst cutting, this has to be blended in with a suitable cardio regime, im coming up with certain ways but alough I understand it's trial and error I want it to be at least good.
Back on the cardio issue, do you reckon it would be a wise idea removing one of my weight days and having 3 days weight training + 20-30 minutes cardio afterwards and then two days seperate for hour long cardio sessions, maximum burn not just walking on a treadmill. Im asking this mainly to those with the experience such as you styles, morba and chong whos been in the game for a while, what is the most beneficial way of cutting, losing body fat. Im just trying to figure it out.
I have another question, but bear with me. Is it a good idea to build a pyramid of weight over say 4 or 5 sets, for example, and extract im taking from Arnolds book on a "typical upper-body set for an experienced bodybuilder
First Set: A warm up set with a lighter weight; 15 repetitions or slightly more.
Second Set: Add weight so that the muscles fail at about 10 to 12 repetitions.
Third Set: A dd more weight to bring the failure point down to 8 to 10 repetitions.
Fourth Set: For maximum strength, add enough weight so that your muscles fail after only 6 repetitions (power set).
Optional Fifth Set: Use the same weight, try to get another 6 reps"
It also states that training this way gives you the best of all possible worlds, have any of you personally tried it this way? and also would it be wise for me to do this whilst cutting?
First Set: A warm up set with a lighter weight; 15 repetitions or slightly more.
Second Set: Add weight so that the muscles fail at about 10 to 12 repetitions.
Third Set: A dd more weight to bring the failure point down to 8 to 10 repetitions.
Fourth Set: For maximum strength, add enough weight so that your muscles fail after only 6 repetitions (power set).
Optional Fifth Set: Use the same weight, try to get another 6 reps"
It also states that training this way gives you the best of all possible worlds, have any of you personally tried it this way? and also would it be wise for me to do this whilst cutting?
cutting, no idea. i struggle like mad because i am always hungry no matter how much i eat, especially this time of year!
the only reason i am losing atm is because of the sheer amount of calories im burning by additional cardio im doing and from shortening the time between weights sets.
cutting is the hard part of this game for me :]
the only reason i am losing atm is because of the sheer amount of calories im burning by additional cardio im doing and from shortening the time between weights sets.
cutting is the hard part of this game for me :]
there are benefits to doing pyramid and reverse pyramid (where you do your heaviest set first then work down the weights and up the reps each set).
just like there are benefits to doing 3x10 and 5x5
try them all, its the only way to see how your body responds to each and then you can see which regime keeps you pushing the limits each time you train.
remember, its not about how much you lift, but how intensive it is.
3x10 may not be intensive, but 1x15,1x12,1x10,1x8 while upping the weighs may keep the intensity right where you need it :]
for chest i do something like pyramid, after a warmup set i do 2 steps up in weight then 3x8 at the top working weight.
just like there are benefits to doing 3x10 and 5x5
try them all, its the only way to see how your body responds to each and then you can see which regime keeps you pushing the limits each time you train.
remember, its not about how much you lift, but how intensive it is.
3x10 may not be intensive, but 1x15,1x12,1x10,1x8 while upping the weighs may keep the intensity right where you need it :]
for chest i do something like pyramid, after a warmup set i do 2 steps up in weight then 3x8 at the top working weight.
Im the opposite I can't consume constantly like that, which is surprising for my size. So cardio on weight days, do you just do the treadmill for 20-30 mins on low intensity? and have you found this to work in your own fat loss? What do you mean shortening the time between weights sets? I understand but as in your meaning that once you have finished a set you wait say 20 seconds rather than a minute? how does this help out of interest, once you complete a set do you not have to wait around a minute for the lactic acid to clear in which is preventing you from going past failure.
there are benefits to doing pyramid and reverse pyramid (where you do your heaviest set first then work down the weights and up the reps each set).
just like there are benefits to doing 3x10 and 5x5
try them all, its the only way to see how your body responds to each and then you can see which regime keeps you pushing the limits each time you train.
remember, its not about how much you lift, but how intensive it is.
3x10 may not be intensive, but 1x15,1x12,1x10,1x8 while upping the weighs may keep the intensity right where you need it :]
for chest i do something like pyramid, after a warmup set i do 2 steps up in weight then 3x8 at the top working weight.
Hmm, if doing a pyramid it seems a lot more well designed rather than your 5x5 or 3x10, might give more of a buzz to the muscles so I might give that a bash.
Alough are both as intensive as each other? reverse pyramid and normal? the reverse one is easier I can imagine so maybe the normal one would be more intensive. My current training regime has gone somewhat flat, to the point where im un-intersted in it. Is it fine to incorporate legs in with upperbody training day?
essentially i know its working because the fat is going while i can visably see that the muscle is not really losing, which is a good thing.
i have dropped time between sets to 1 minute, with scope to move it to less. squats and deadlifts i still wait about 2 mins between the working sets.
also, i have combined a few exercises and am super setting them. it gets the heart rate pumping for a bit longer :]
as for the lactic acid, you choose your weights accordingly, so if you are aiming for 3x10 then you may need to drop the weight a little bit to hit those last 2 or 3 reps in the final set. hit your target rep range rather than weight, keeping it intensive :]
i have dropped time between sets to 1 minute, with scope to move it to less. squats and deadlifts i still wait about 2 mins between the working sets.
also, i have combined a few exercises and am super setting them. it gets the heart rate pumping for a bit longer :]
as for the lactic acid, you choose your weights accordingly, so if you are aiming for 3x10 then you may need to drop the weight a little bit to hit those last 2 or 3 reps in the final set. hit your target rep range rather than weight, keeping it intensive :]