5x5 questions

wrong_hole_lol · 2018-01-19T05:56:24+00:00

By no means an expert, but the StrongLifts 5x5 app is great for knowing what to do and when.

Your DL should always be higher than your squat.

crimson_chris · 2018-01-19T06:08:46+00:00

General answers below.

1) Google. Seriously. "5x5 how to". If you can't do that, I don't know how the fuck MRP will work for you. It requires you to read and do work.

2) WTF? You are no snowflake. Most people's DL is higher than their squat. Are you Yosemite Sam?

3) Do you want to rotate from back to front? I typically rotate between fucking my wife from the back and front each session.

4) If you use an online coach, make sure they don't trick you with a looped video.

Persaeus · 2018-01-19T12:09:33+00:00

Normally your DL is higher than your squat. Mine's not.

i'm no bro scientist but the SL5x5 routine is a split workout (not 25 reps every other day). get the free version of the app. makes it very easy or use your google fu. supposedly, doing the row and DL every 2 days is too much for your CNS?

don't know about the online coaches. seems like you could take videos and compare to youtube videos if your really worried about the cash

no spotter

for fucks sake; i hope your in a cage. otherwise . . . you're going to hurt yourself when you start reaching failure point.

CucumberedSandwiches · 2018-01-19T12:48:39+00:00

r/stronglifts5x5

Don't do all 5 on the same day. Split it like the programme suggests.

No need for a coach. Just stick to the formula and upload videos to the sub for form checks if you are worried about it.

Don't bother with front squats.

Deadlift always higher than squat.

gameoflibidos · 2018-01-22T20:12:56+00:00

5x5s are fine. Its 5 sets of 5 reps each, .... but not forever. You need to vary exercises, order of exercises and reps to keep the muscles from adjusting to your routine. If your muscles adjust and know whats coming, you'll plateau hard.

Varying can be as simple as changing angles. One week do incline dumbbell press, next week do flat, next week do decline. Or better yet, change angle and exercise. Incline butterflies, flat presses, decline closed grip presses.

Point is to keep the muscle confused. 5x5s for 2 weeks, then switch to 10x3 for 2 weeks, while continuing to vary the exercises and angles.

Squats for example can be barbell squats, Angled Leg press, V squats (if you have machine access), front loaded squat and cable squats.

Rows can be seated high cable rows, low cable rows, angled standing rows, etc.

You should have 5 or 6 versions of each major compound exercise that you shuffle in and use at different angles and different numbers of sets/reps and weight. Then just shuffle them constantly so nothing ever feels like same ole routine.

PeggedByOwlette · 2018-01-19T10:50:32+00:00

Here is the thing about SL 5x5 for guys in their 40s, it's to dangerous.

Squats, deadlifts, OHP are all valuable lifts but they are also the lifts that end lifting carers and create opioid addiction.

If your a guy in your low to mid 40s and you finally make it here to Mrp and page 1 chapter 1 is to start lifting. You could have something as silly as extra mobility in yoir right hip because of the way you clutch and break driving for the last 25 fucking years. You could have one leg slightly longer than the other. You could have a strength imbalance in your left oblique from stabilizing your core carrying bags and grocerys for years.

These are all small hard to notice things (especially for a novice) that won't fuck you up at the start but after a year of lifting? Pop! You now have a herniated disk and back pain. Or you could be OHP and Zing! Now you have numbness in your hand.

We are trying to build an ATTRACTIVE physique not hit some number and get uber strong. The strongest men look like shit, see power lifters.

One wrong move on a heavy compound lift and your out, all that passive dread is gone.

Add on that pretty much everyone here Is natty so a proper recovery from a muscle bashing isn't possible in your 40s.

I'm not saying don't do strong lifts, any structured program that takes the thinking out of the equation and keeps people going I support.

What I don't support is everyone requesting numbers on lifts like it means anything.

Big numbers only impress us, men.

For a woman? Think Michel Phelps or Brad pit fight club.

Watch Phil heath and some of the pros, they are all over Smith machines and regular machines.

You see Jay Cutler now still looking healthy and good in his 40s? He didn't use the uber heavy weights dorian Yates did. Or Ronnie comlman did. Dorian Yates didn't even do squats for legs and his weels were amazing.

You have to consider your training longevity at our stage. Do leg extensions, lighter weight, 1 second up, 3 seconds down, don't lock at the top and squeeze like a fucker. It's a safer way to develop your quads.

You fuck up your elbow benching to heavy in your 40s, your fucked.

Also, go on trt for fuck sakes. Your just asking for injury and the libido boost and confidence boost synergizes what we do. Looking for synergistic wins is one of the 7 habbets of highly effective people. Awesome book, should be on the side bar.

One more thing. Google Dr stuart mcgill the big 3 and learn thoes moments. Do them every day when your wife is watching something fucking gay on Netflix. FUCK Netflix, once that shit comes on start core training.

OK I guess if was 2 things, ninja edit.

DO fucking cardio.

hystericalbonding · 2018-01-19T12:06:12+00:00

5 sets of 5 reps is the way it's programmed.

If it feels like low volume (not enough sets and reps), you can do something like one of n-suns LP programs /r/nSuns, or a beginner Sheiko routine if you have access to a coach who can point out your weak spots. /r/weightroom, /r/powerlifting, and the /r/fitness sidebar would be better resources than TRP or MRP.

my deadlift weight is higher than my squat weight. Is this a expected and/or just indicative of my physiology

It's normal. Read the "how to" articles from Stronger by Science for squat, bench, and deadlift.

Are online coaches effective and worth the cost?

Develop good form with weights you can handle. Video yourself performing the lifts. Fix stuff. After doing that for a few months, you'll have a better sense of what online vs in-person coaching would offer.

mrpCamper · 2018-01-19T15:03:49+00:00

Answers

5 sets of 5 reps on 5x5. If you feel this is too much volume Starting Strength is another good and similar program where you do 3 sets of 5.
Deadlift should be more than Squat for people.
I would not rotate on a monthly basis. If you want to substitute front squats once a week or something, that may be a good thing to help improve quad size but going a whole month on one and then skipping it for a month is a bad idea.
I think you can get some solid advice posting form checks to various online places for free. Although, I have no experience with online coaches.

Neoduder · 2018-01-19T16:15:24+00:00

I find the Stronglifts program to be too much with the squats tbh. I switched to Phraks Greyskull and find it much better, especially like the AMRAP sets.

Title	5x5 questions
Author	owlman44
Upvotes	1
Comments	62
Date	January 19, 2018 5:50 AM UTC (8 years ago)
Subreddit	Posted in /r/askMRP
Original Link	https://old.reddit.com/r/askMRP/comments/7rga6c/5x5_questions/
Archive Link	https://theredarchive.com/r/askMRP/5x5-questions.204930 https://theredarchive.com/post/204930

Comments