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[–]prodigy2throw21 points22 points23 points 9 years ago (1 child) | Copy Link
Unless you post progress pics I ain't hearing none of it
[–]markusaurelius427 points8 points9 points 9 years ago (22 children) | Copy Link
You're better off doing a upper/lower or fullbody split, reducing the unnecessary fluff
[–]ProfoundSavage points points points 9 years ago [recovered] | Copy Link
True. What would that look like?
[–]asylum19684 points5 points6 points 9 years ago (12 children) | Copy Link
Split routines are fine. As has been said often: "Everything works......for about 6 weeks." So, blast a split routine. Transition to a full-body routine. Work on accessories....etc.
But the overall basic premises are the same: 1) Hypertrophy occurs through time-under-tension and load. 2) Six-packs occur in the kitchen.
Routines don't need to be overly complex as long as you adhere to the above. I've been experimenting with a one lift a-day protocol (with a second antagonistic lift) which looks like this:
-Pick a lift, any lift as long as its a big lift (or a good bodyweight exercise). -Select a weight (if not a BW exercise) that you can hit for 8-12 rep's first set. -set a 20:00 timer with audible "beep" at end - blast the hell out of that lift and that weight for the entire 20:00. dont think of sets. think of constant motion -Stop to catch your breath or "shake it out", but keep hammering. -When 20 minute timer beeps, you're done. Tally your rep's -set a 10:00 timer -blast your antagonistic or body weight exercise for 10 minutes exactly as you did your above lift.
That's it. 30:00 of work.
How's it total out? Here's my workout from Thursday: Deadlift 20:00@ 295 pounds. Total of 63 rep's 10:00 of pushups Total of 114 pushups
Deadlifted volume (weight * reps) = 18, 585 pounds in 20 minutes push up volume = a lot in 10 minutes
Time under tension and load, gents.
You're absolutely spot on. What you described with blasting the split routine for 6 weeks is a form of periodization. Except I do it for about 4 months before i transition to something else for a different season or goal.
I'm definitely diggin your routine tho. Ill save it and try it when I transition to see how my body transform s under it. I like the endurance aspect of it as I do blue collar work so it has carry over volume wise.
[–]asylum19681 point2 points3 points 9 years ago (1 child) | Copy Link
Thanks brother. I like to hit the 20:00 blast-a-thon. I'm motivated, aggressive, and dont really have to think much. Just bump tunes and slam weight ;)
[–]theONE8436631 point2 points3 points 9 years ago* (8 children) | Copy Link
It's called concurrent periodization where you work on both goals at the same time. Here's how I do it: 2 half body based on mostly strength, followed by 2 half body sessions focused on speed, power, and explosiveness, then a full on bodybuilding split... Then repeat.
Of course adding more weight each subsequent workout. I'm at the point where I use microplates on some lifts.
Edit: Half body not full body!
See this is the conversation I wanted to get started. I actually use to follow a similar method. Except a ran a: upper/lower split with a separate shoulder day(because my shoulders were lagging) in a strength phase then I did a upper/lower split with a separate shoulder day for bar speed, hypertrophy, etc.
For your upper, you hit shoulders and chest all in one day?
[–]theONE8436631 point2 points3 points 9 years ago (6 children) | Copy Link
Yes shoulders and chest in one day but I wohldn't call my program upper/lower. More like... Anterior/Posterior. If you'd look at my program, it won't make any sense to you. Let me demonstrate: Here's my own program I made myself explicitly for myself cuz I know my body. Word for word it makes perfect sense to me.
Sn'H - A: Bench 3x5 (81%) Squat 3x5 (84%) OHP 3x5 (78%) 1x9 (65%), 1x11 (55%) - Bench; OHP 1x12 (62%) - Squat +Accessory work
Off
Sn'H - B: Rack pull (K) - 3x5 (t=5) Romanian deads - 2x8 T-Bar (MG) - CnR{2x6n8} Lat- pulldown (P) - s{3x5}; S{x9, x11} +Accessory work
Off Off - CNS downtime
Pn'Sp - A: Squat 3x2 R[73, 83, 93 (BLT)] OHP 3x3 (86%) Bench 3x3 (83%) Speed: 6x3 (55%) Bench, OHP 5x2 (65%) Squat + Light accessory
Pn'Sp - B: Deadlift - 3x2d R[73, 83, 93 (BLT)] Speed deadlift - 6x3d (55%) T-Bar (MG) - C{6x4} Lat pulldown (C) - sn'S{3x2n6} + Light accessory
Yeah BUDDDDYyy LIGHTWEIGHT Baby!!!
Chest, Shoulders, n' Triceps Ass, Abs, n' Calves Back, Biceps, n' Forearms
(Concurrent Rotation)
Off Off - Tissue downtime
Repeat 15 day cycle till jacked & keep going till death!
Yeahhhhh this is definitely YOUR routine and YOUR routine only. Lol. And how long have you been training again? It looks very specific!
[–]theONE8436631 point2 points3 points 9 years ago (4 children) | Copy Link
4 years man. High reps (20-30), low reps, mid range, Cheat reps, semi strict reps, strict reps, all are included. And i only use belt on my heaviest squat and deadlift sets. I did starting strength for a year, then did linear periodization for a year (didn't really work for me) so now I'm on concurrent and it's been really good.
Basically, phase 1 is strength and hypertrophy, phase 2 is power and speed, phase 3 is pure bodybuilding in which i do different workouts every time i get that phase all in a 15 day cycle.
[–][deleted] 9 years ago (3 children) | Copy Link
[–]markusaurelius421 point2 points3 points 9 years ago (0 children) | Copy Link
Somethinglike Defrancos programs for skinny bastards, max effort, repetition effort and depending on age and experience dynamic effort.Begginers changing movements every 3 weeks, intermidiates every 2 and advanced every week. You can also do bulgarian like Eric Bugenhagen, blasting a movement until you plateu and then picking a different one.
[–][deleted] 0 points1 point2 points 9 years ago (5 children) | Copy Link
lol you submit "The Red Pill Strength Training Rotune" and you don't even know what an upper/ lower or full body looks like?
[–][deleted] 9 years ago (4 children) | Copy Link
[–][deleted] 0 points1 point2 points 9 years ago (3 children) | Copy Link
You have any lifting stats or pics?
[–][deleted] 9 years ago (2 children) | Copy Link
[–][deleted] 0 points1 point2 points 9 years ago (1 child) | Copy Link
word.. looking good brother.
[–]GOATmar11 points12 points13 points 9 years ago (31 children) | Copy Link
...
Day 1(Legs) Squats 3x5 Leg Presses 4x25 Prone Leg Curl 3x15 Seated calf raises 4x25
Bye.
If anyone entered this thread looking for some actually good advice to get bigger and stronger, hit stronglifts.com
[–]asylum19682 points3 points4 points 9 years ago (28 children) | Copy Link
not necessarily
a motivated trainee will out grow 5x5 in a matter of a few months, or simply not be able to sustain the gains they want. Thats where volume has to be added.
Again, knowing time-under-tension is the real key to hypertrophy, those 5 set of 5 will take possibly 2 -2.5 minutes of total time lifting. Thats not much unless you're running a weight up around 85-95% of RM.
Strong Lifts (Rippetoe, et al) is a great start. But it really lacks in volume quite quickly as one becomes acclimated to lifting.
[–]GOATmar2 points3 points4 points 9 years ago (24 children) | Copy Link
Matter of few months? Please find me someone who can go from total weightlifting n00b to deadlifting 405lbs, bench 225lbs and squat 365lbs "in a few months" naturally
You wont go from empty bar to 405lbs deadlift in a whole year naturally, let alone a few months
(The only way this is possible is if you do everything absolutely perfect every single day that you train, PLUS have decent genetics.... Then yes, you can achieve these numbers in 6 months of Gym Ratting it out with no career/life outside)
Natural Strength gains and thus muscular gains take time and practice.
The only time to switch to a different program is when you cannot progress further on 5x5. Then you switch to 3x5.
Max out on 3x5 and you go to 3x3.
Then 1x3.
AND THEN you switch to a volume-intensive routine to max out your sculpting. (Adding in weighted chinups, dips, barbell curls, skullcrushers, etc.)
But you need to build raw strength first.
lol I've gotten far on 5x5. I advise you to get to month 12 on 5x5 and see how brutal your overhead presses are after a grueling squat set. 5x5 offers plenty of brutal time under tension once you reach adequate weights.
Ideally, we want to be able to lift heavy weights for many reps (12+). That is the real, absolute best growth stimulator. 90% of your 1RM for 12 reps is savage and will absolutely get you bigger very quickly.
But to get to that point where you can bang out 12 reps of 90% of your current 1RM, you're going to need to get a lot stronger to reach weight where supersets actually have impact.
That's what 5x5's purpose is. To get you stronger, more disciplined, and used to heavy lifting.
Reach 275lbs on bench for 5x5, hell even for 1x1, and when you decide to do 225lbs 12 reps it will not only feel MUCH easier to do, but your gains from doing say 4 sets of 12 reps for 225lbs will absolutely bring your arms to 17" if you have 7" wrists. AKA, HUGE arms for your frame.
BUT... as I said, you MUST be able to have the raw strength for that (275lbs 1RM is pretty legit).
[–]asylum19682 points3 points4 points 9 years ago (19 children) | Copy Link
show me someone who can add 5-10 pounds to their lifts indefinately, which is the basis of linear progression programs like 5x5. eventually, you will not be able to add the weight, and volume is inherently low in these programs, so hypertrophy suffers.
[–]asylum19681 point2 points3 points 9 years ago (0 children) | Copy Link
also, if your hitting 12 rep's at 90% of your RM, either your doing 12 singles, 4 triples, or 6 doubles, because 90% RM weight is about 3-5 rep's consecutive...at most.
Try 10 sets of 3 at 90% RM. Then run your 5x5 and see which you like better.
[–]GOATmar0 points1 point2 points 9 years ago (17 children) | Copy Link
Troll?
You must have skipped by the part where I address this, recommending you switch to 3x5 when you cannot complete 5x5 sets anymore with your heavy worksets.
Then, once you cant complete 3x5, you again drop to 3x3.
And finally, you reach 1x3.
You continue on with the corresponding worksets by adding weight as usual. You get 3 attempts at a load. If you fail 3 times straight, deload. If you deload 3 times, you then drop down to the lowered workset.
Even at 1x3 lifting heavy, you will continue to get stronger and thus bigger.
[–]asylum19681 point2 points3 points 9 years ago (16 children) | Copy Link
so we drop down to 3-9 total working rep's in a lift....?
do you see where volume pays heavily, ergo hypertrophy?
these guys are trying to build big beach muscles, not compete in strongman and those guys pack a helluva lot more volume in their programs than 5x5, 5x5, 3x3, 3x1)
I'm all for high weight, low reps (per set). but id rather load 85-95% RM on the bar and blast doubles and triples until my eyes bleed. goaling anywhere up to 50 WORKING rep's on a given lift...or more if i'm feeling it
[–]GOATmar0 points1 point2 points 9 years ago (15 children) | Copy Link
When you've deloaded 3 times at higher worksets, yes. You drop the sets/reps until you are able to continue to add weight (even if just .25lbs) to the bar. Many such cases, it'll take you soul-crushing 5x5 work weights of around 315 to 365lbs in squats, depending on your build. This is the range in which you will start failing and deloading, so in order to continue improving your squat & strength, it is wise to attempt 365lbs at 3x5 the next time if you've deloaded on 5x5 365lbs 3 times.
So let's say it's Monday and you failed 5x5 365lbs for the 3rd time. You come in wednesday and start the 3x5 (squat only) at roughly 315lbs and work your way up to 365lbs. Since you have 2 less sets to do at 365lbs (4th and 5 sets of heavy lifting are ALWAYS the most gruesome), you will find it a lot easier to complete, and thus you would have unlocked 370lbs, then eventually 380lbs 3x5, and so on.
The point is to add weight to the bar - if possible - forever. Until you reach your absolute limit.
or more if i'm feeling it
Good luck "feeling it" in 48 hours when it's time to train again. You'll be too sore - if you don't use PEDs of course.
And Of course as I said, I am not against slapping 90% of your 1RMs on the bar and crushing 12 reps for 4 to 6 sets. But your 1RM has to be pretty strong in the first place in order for this to work.
If your 1RM is a measly 185lbs Bench and you want to deviate from 5x5 to do 165lbs at 6 sets of 12 reps, you wont get anywhere. 165lbs is pathetic. You have to get stronger. Keep doing 5x5 until you reach intermediate numbers.
However, if you want to deviate from 5x5, and your 1RM is around 275lbs, that's not ideal, but you will see good results (though not as good as you reaching 315lbs on Bench 5x5). Switching to 6 sets of 12 reps lifting 225lbs in this case will get you savagely big compared to 165x12x6.
And yes, almost universally; the guy who can crush 315lbs in Bench 5x5 with perfect form is always bigger and stronger than the guy who can only do 225lbs for 12x6.
Be the guy who can lift Maximum.
[–]asylum19680 points1 point2 points 9 years ago (14 children) | Copy Link
I'm 49 years old.I'm 6'5" and 218 pounds. Hardly a freak... I use no PED's; only clean diet, Jamesons, and Zinc/Vit B/Vit D.
If you look earlier in this thread, you'll see I posted my Deadlift workout from Thursday. I followed that Friday with an incline bench day...same protocol (diff weight of course), and saturday I hit power clean and push-press. Again, the same 20:00 assault at an ~85% RM weight. I'm sore, sure, but I'm going in and hitting squats in about an hour.
And again, my lifted volume just on deadlift day was 18,585 pounds.
If I '5x5' that deadlift workout, and bump the weight to 325 (about 93% RM for me) my total lifted volume would be about 8100 pounds with very little T_U_T. So, why would I do that....?
[–]GOATmar0 points1 point2 points 9 years ago (13 children) | Copy Link
5x5 your deadlifts? Dude, what?
If you read the program you know deadlifts is only 1 set of 5 reps.
smh
[–]asylum19680 points1 point2 points 9 years ago (12 children) | Copy Link
I originally posted to help make this a productive thread, but the spectre of 5x5 disciplehood has reared its head again, so...here we go
5 rep's of deadlift per workout
So in one workout I single-handedly did 13 workouts worth of "5x5" programming (actually 1x5 for the deadlift) all while avoiding the dreaded soreness/over-training twin-headed hydra lurking in my gym waiting to steal my gainzzzz.
And this 1x5 is supposed to give you 'gains"? So at my current 1RM of 415 on DL, I will accumulate an awe inspiring 2060 pounds of lifted volume per workout. An AIDS patient could hit that. I'll keep my 18,585 pounds, thanks. I also hit 20,510 pounds in squat volume today. Looking forward to a good bench day tomorrow.
[–]vsvp8152 points3 points4 points 9 years ago (3 children) | Copy Link
Zero idea why you're getting downvoted. Granted I just started StrongLifts like 2 months ago, but what you're saying makes perfect sense from what I've gathered when reading. Thanks for a solid response.
[–]GOATmar1 point2 points3 points 9 years ago (2 children) | Copy Link
Youll see a lot of gymfags swear by a absurd routine just because they mistake their creatine pumps with actual progress and muscle gains from it.
SL5x5 gets keeps you big for a very long time, naturally. No pump or supplements. The more you train and heavier you lift, the bigger you will look and feel without feeling sore or wasting hours lifting every day.
Youre in month 2 where things are just now starting to get a bit heavy - my advice to you and anyone on this stage is; KEEP UP with it, literally give it 100% of all your might each rep, and do not skip a work out.
There is a time to switch routines, but hell Im not even to that point yet. Still seeing great results even 12 months in (just added weighted dips & chinups as assistance.... will consider adding Paused Bench later on too).
[–]vsvp8150 points1 point2 points 9 years ago (1 child) | Copy Link
If you're 12 months deep I'm gonna assume u use the app. Have u paid for the "premium version"? If so, is it worth? I'm considering the $10 is nothing in the long run since ill definitely stick with this for a while.
[–]GOATmar1 point2 points3 points 9 years ago (0 children) | Copy Link
Best purchase Ive made on the app store really. You unlock the calculated warmup sets and the assistance exercises calculator. Plus it tracks your progress more accurately with charts and shit.
Bought it a year and a half ago and never looked back. 10/10
Indeed.
there's A LOT of dogma regarding strength training in general, but Ripp/5x5/Starting Strength/Stronglifts has become almost religious and messianic for guys.
Everything "works"...nothing "works" forever.
Ketogains 5x5 only way to go
[–]GOATmar-1 points0 points1 point 9 years ago (0 children) | Copy Link
Anabolic diet is much easier and yields about the same results.
[–]StinkyDogFarts1 point2 points3 points 9 years ago (7 children) | Copy Link
I broke my foot. Any recommendations to strengthen my upper body whilst I languish?
pull ups and dips are all you need
[–][deleted] 9 years ago (5 children) | Copy Link
[–]StinkyDogFarts1 point2 points3 points 9 years ago (4 children) | Copy Link
About four more weeks :/ I don't want to get fat. I've spent the last few months sweating and burning, I fit into the top shelf jeans I've been saving that haven't fit me in two years, I just want to feel that good sweat again, yknow?
[–]StinkyDogFarts2 points3 points4 points 9 years ago (2 children) | Copy Link
Pilates might be an option. I don't want to sweat up the aircraft too much, I have to sleep in the damned thing. It's a conundrum rewrapped in an enigma complicated by a riddle lol. Thanks brah.
pull ups dips
thats it.
plus they're "weighted" since you've got a cast (?)
[–][deleted] 1 point2 points3 points 9 years ago (3 children) | Copy Link
Are you.. Are you replying to your own topic because you forgot to switch accounts?
[–]Ganaria_Gente1 point2 points3 points 9 years ago (1 child) | Copy Link
Lol op is such a clever marketer
[–][deleted] 1 point2 points3 points 9 years ago (0 children) | Copy Link
Needs more rows and facepulls
[–][deleted] 0 points1 point2 points 9 years ago (0 children) | Copy Link
Many beginners need to hit each body part 2 or even 3 times a week. Your plan is similar to the split used by advanced lifters or guys on gear.
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