Soldato
mainly just bulk back up again ive kept myself in relatively fit shape through football so jsut want to bulk back up again now
*** The 2014 Gym Rats Thread ***
- Thread starter mrthingyx
- Start date
mainly just bulk back up again ive kept myself in relatively fit shape through football so jsut want to bulk back up again now
Soldato
Because all the evidence points towards a person being able to make bigger strength/size gains when they train a muscle/muscle group more frequently compared to blasting it with absurd amounts of volume once a week, hence why all the classic strength and hypertrophy programs are either full body x3-4 every 7-10 days or upper/lower repeated x2-3 times every 7-10 days. You get to do the important lifts (compounds) more often, which will help with motor pattern learning and faster progress.
http://borgefagerli.com/the-optimal-program/
Been doing SL 5x5 a few weeks strictly from bar weight. Glad I have my home gym setup, would be embarrassed doing such light work in a commercial gym and ego would have probably taken over and i'd have messed myself up already by pushing myself to weight I can't handle.
Whats the difference between SL and SS, they basically have the same lifts from what I can see? Is it rep patterns and frequency?
Whats the difference between SL and SS, they basically have the same lifts from what I can see? Is it rep patterns and frequency?
Associate
Wish I looked into SS when I started tbf. I ended up just doing the standard 'chest day every day' routine and I'm happy with it. I'd probably class myself as an intermediate lifter now so I'm passed where SS/SL will give me many benefits.
Soldato
Starting Strength is 3 sets of 5 and originally included power cleans instead of rows. However Rippetoe can't teach the movement properly and it's technically demanding, so most people do a bent over row instead, making the exercise list the same.
Stronglifts is 5 sets of 5, which is probably better for a beginner because you get to do the movement more, and when you're starting off light it provides a bit more volume on the main movements. Most people find they eventually move down to 3 sets of 5 anyway, or change to a 5x5 program like Madcow where not all of the 5 sets are the same weight.
Stronglifts is 5 sets of 5, which is probably better for a beginner because you get to do the movement more, and when you're starting off light it provides a bit more volume on the main movements. Most people find they eventually move down to 3 sets of 5 anyway, or change to a 5x5 program like Madcow where not all of the 5 sets are the same weight.
Man of Honour
Really focussing on my cut at the moment. Still lifting as frequently as I was but the reduced kcal and extra cardio are having an effect on my strength I'm sure. I plateaued for a while and now I'm finding my old bench weight really tough 
Hopefully I'll be done with the more extra cutting by the end of the year.
Hopefully I'll be done with the more extra cutting by the end of the year.
Associate
At least you haven't had to knock the weight down, that's when I'd probably bottle my cut and go and eat all of McDonalds 
Caporegime
I'm the same when cutting, only lift it seems to affect is my bench.
Has anyone here had problems with cartilage in a joint? If so where did you go to get it sorted? My right elbow is back to making a crunching sound, whilst it causes no pain it definitely feels weak.
Has anyone here had problems with cartilage in a joint? If so where did you go to get it sorted? My right elbow is back to making a crunching sound, whilst it causes no pain it definitely feels weak.
Soldato
eh? SL/SS routines are good for everything, if you want to get stronger do them.. it doesn't matter if you're an intermediate lifter or a newbie, 5x5 on your working weight will give you a good kick no matter what... you'll simply start higher weight wise and probably do some extra exercises after the main routine.
Associate
I thought SL/SS was more for beginners building a base. Not really looked into them to be honest.
Since going over 150KG in my deadlift and squat I don't think I'd manage 5 sets of 5. Can't imagine my legs and back having a good time on the 5th set of 200kg deadlifts.
In other news I get to do the next day of my new workout plan today which I'm buzzing about! Squats, Bench and Bent over rows tonight. Chest is feeling good so I'm going for 117.5kg for 5.
Since going over 150KG in my deadlift and squat I don't think I'd manage 5 sets of 5. Can't imagine my legs and back having a good time on the 5th set of 200kg deadlifts.
In other news I get to do the next day of my new workout plan today which I'm buzzing about! Squats, Bench and Bent over rows tonight. Chest is feeling good so I'm going for 117.5kg for 5.
Soldato
- Joined
- 13 Sep 2005
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- 4,345
SL has only one set of deadlifts on 5x5. It's the only exercise on the program that has this.
Associate
Didn't know that 
I may try SL if I get tired of my new routine. I'm knocking the use of it by the way, just mentioned that I started off on a bro split and got some good gains from it
I may try SL if I get tired of my new routine. I'm knocking the use of it by the way, just mentioned that I started off on a bro split and got some good gains from it Really focussing on my cut at the moment. Still lifting as frequently as I was but the reduced kcal and extra cardio are having an effect on my strength I'm sure. I plateaued for a while and now I'm finding my old bench weight really tough
Hopefully I'll be done with the more extra cutting by the end of the year.
Bro it's winter, time to hibernate and grow that gut
Drop the cardio? It may take longer for the cut, but it will help keep your strength. Though I've added cardio in again (well apart from mountain biking 2-3 times a week, which will always stay) purely as want to get my mile and half time back to something sensible. Not noticed any strength loss......yet.
Man of Honour
Bro it's winter, time to hibernate and grow that gut
Drop the cardio? It may take longer for the cut, but it will help keep your strength. Though I've added cardio in again (well apart from mountain biking 2-3 times a week, which will always stay) purely as want to get my mile and half time back to something sensible. Not noticed any strength loss......yet.
Well..I also need to hit 10,000 miles cycled this year before it ends so... I can't do that
I do see your point though. Next year I'll probably go that route.
Associate
- Joined
- 5 Jun 2013
- Posts
- 1,531
Well..I also need to hit 10,000 miles cycled this year before it ends so... I can't do that
I do see your point though. Next year I'll probably go that route.
I'm definitely finding lifting to be a good excuse for being a good weather cyclist
Seem to be getting sharp pain in my hand when trying to do dips. On the side below little finder I've got like a really tiny blood blister or something and it almost feels like the skin is splitting there it's that sharp of a pain when I put my weight on it to dip. Started last week so haven't done dips in over a week, tried again today and same pain
Soldato
Got it in my knee (not crunching but it makes squats insanely painful) I believe the key is fish oils/Glucosamine and the like. Its not really something that can be fixed but supplements can help repair it.
Cheers.
I've never done bent over rows with a barbell before (only did 1 arm dumbell variation) and it's a PITA getting my form right. Again as I said previously, in a commerical gym, i'd ego lift and overload with weight I couldn't handle and hurt myself.
Starting with the bar has changed how I do my squat and deadlift as well, my form was appalling previously.
Man of Honour
I'm definitely finding lifting to be a good excuse for being a good weather cyclist
Seem to be getting sharp pain in my hand when trying to do dips. On the side below little finder I've got like a really tiny blood blister or something and it almost feels like the skin is splitting there it's that sharp of a pain when I put my weight on it to dip. Started last week so haven't done dips in over a week, tried again today and same pain
Ah... I'm looking forward to next year as I hopefully won't need to cut as much and I won't be forcing myself to hit some arbitrary total of miles
It will be great.The dip problem sounds annoying :/ I often get painful hands when dipping but nothing as severe as that (and I don't get to dip that much at the moment).
I'm definitely finding lifting to be a good excuse for being a good weather cyclist
Seem to be getting sharp pain in my hand when trying to do dips. On the side below little finder I've got like a really tiny blood blister or something and it almost feels like the skin is splitting there it's that sharp of a pain when I put my weight on it to dip. Started last week so haven't done dips in over a week, tried again today and same pain
Does it because of the dips? Or is it hurting because you're aggravating something?
Can you do dips on a different piece of kit? Like Olympic Rings or whatever? Can you wrap a towel around the thing from which you are dipping to change the drip?
Hit 70kg squats today 5x6 not bad considering i was doing like 30kg in sets of 3 for 5-6 reps 4-5 months ago...i am progressing at a steady pace and not ramping weights up fast working on form more than anything with good tension.(also do 30s rests on near all exercises except bench/op/squat/dl i do about 45s)
It's quite sad in my gym how little amount of people train legs....i find them the most fun to train.
It's quite sad in my gym how little amount of people train legs....i find them the most fun to train.