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Posted: 8/3/2017 2:29:41 PM EDT
[#1]
Quote HistoryQuoted:
No. You are wrong. Quote HistoryQuoted:
Quoted:
It is sets and reps. So 5x5 would be five sets of five reps each, increasing in weight as you go until you last set is the heaviest you can do at 5 reps. 5-3-1 would be the same but the weight is increasing so that the second set is the best you can do at 3 reps, and the third set is your one-rep max. Week 1 Week 2 Week 3 Week 4 (deload) Set 1 65% x 5 70% x 3 75% x 5 40% x 5 Set 2 75% x 5 80% x 3 85% x 3 50% x 5 Set 3 85% x 5+ 90% x 3+ 95% x 1+ 60% x 5 (deload probably not necessary if only training once or twice per week) @stretch_1983 The vast majority of 5/3/1 is available through articles written by Jim Wendler (he created 5/3/1) on T-Nation, Jim Wendler's articles |
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Posted: 8/3/2017 2:31:37 PM EDT
[#2]
Quote HistoryQuoted:
Have you ever been around a farm, especially one that makes hay? Quote HistoryQuoted:
Quoted:
surely you jest |
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Posted: 8/3/2017 2:38:34 PM EDT
[#3]
It more depends on the equipment you have.
200lbs worth of dumbbells is $200. That and a bench would get you in shape. The more popular stuff takes about a $1000 investment, but works a bit better overall. |
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Posted: 8/3/2017 2:39:45 PM EDT
[#4]
Quote HistoryQuoted:
This. And are leg extension bad to do? Quote HistoryQuoted:
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the fuck does 5x5 and 5-3-1 even mean? And are leg extension bad to do? |
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Posted: 8/3/2017 2:46:22 PM EDT
[#5]
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I do biceps & back one day, chest and triceps the next day and legs one day then shoulders one day. Either go on bodybuilding.Com they have workout routines for all levels or I use an app on my phone called fitness point. Click on a body part you want to work out and it lists and shows you how to execute a ton of different exercises. |
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Posted: 8/3/2017 2:48:37 PM EDT
[#6]
Quote HistoryQuoted:
Don't waste your time in the gym. It's not functional strength and will lead to muscle imbalances. Most guys I've known that worked out in a gym have all their muscle turn to fat when they stop lifting. You need to find some where you can lift hay bails. I grew up on a farm in South Eastern OK. We lifted hay bails from sun up to sun down. When I went to college, one of my friends remarked about how strong I was and he wanted to test my strength. He took me to the college gym and I got up to a 415 bench...I think that was 4 plates lol...but I didn't care about those numbers. Don't listen to him lifting is good and if you want more functional muscle try cross fit |
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Posted: 8/3/2017 2:49:20 PM EDT
[#7]
Just lift. It's not complicated. Eat big, lift big, sleep big. I divide my days between "push" and "pull".
That said, starting strength is good to get going, but it gets boring and repetitive, at least for me. |
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Posted: 8/3/2017 3:04:49 PM EDT
[#8]
My back has been busted up many times and holding weight to my front triggers spasms, even now that I'm healed.
Question: What are other options to the bent-over row? I'm 52 and had great success with PALEO while slinging kettlebells, but I've gone about a year w/o workouts and the 5X5 sounds like a decent program (provided my joints can take it). That bent-over business has me more worried than anything though! Thanks! |
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Posted: 8/3/2017 3:11:58 PM EDT
[#9]
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I can tell you what I do currently. Day 1- Chest/Triceps Day 2- Back/Biceps Day 3- Off Day 4- Shoulders/Traps Day 5- Legs Day 6- Off Day 7- Core Work or Off (depending how I'm feeling) If you want even simpler, take a powerlifting (compound movement) approach Bench Press Deadlift Squat Accessory work of your liking (would def add some military press or clean and press) Monday legs Tuesday arms Wednesday back Thursday core and abs Friday shoulders Saturday and Sunday take off |
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Posted: 8/3/2017 3:16:36 PM EDT
[#10]
Quote HistoryQuoted:
Don't waste your time in the gym. It's not functional strength and will lead to muscle imbalances. Most guys I've known that worked out in a gym have all their muscle turn to fat when they stop lifting. You need to find some where you can lift hay bails. I grew up on a farm in South Eastern OK. We lifted hay bails from sun up to sun down. When I went to college, one of my friends remarked about how strong I was and he wanted to test my strength. He took me to the college gym and I got up to a 415 bench...I think that was 4 plates lol...but I didn't care about those numbers. |
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Posted: 8/3/2017 3:18:58 PM EDT
[#11]
Just do a program. Any program is better than none. Stick with it for a year and then make changes based on what works for you.
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Posted: 8/3/2017 3:29:13 PM EDT
[#12]
Quote HistoryQuoted:
Stop being weak. Why can't you bench by yourself?  I was taught not to do that for safety reasons, macho man.
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Posted: 8/3/2017 3:36:50 PM EDT
[#13]
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I was taught not to do that for safety reasons, macho man.I do it regularly, but I don't go for max or get stupid. I also leave the collars off, if you fuck up, dump that shit. I've only had to dump once and I was being stupid. This applies to my bench with built in upright. There are good systems that help with safety. |
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Posted: 8/3/2017 3:43:46 PM EDT
[#14]
The secret to an invincible power is...
100 push ups! 100 sit ups! 100 Squats! And a 10km run Every single day! |
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Posted: 8/3/2017 3:46:02 PM EDT
[#15]
Quote HistoryQuoted:
Are you aware that there are people in this world that have a severe medical condition which causes them to be that way? My mother for instance is one of those people. She is a truck driver that has bad knees and a bad back from driving the truck but you probably do not care about that case either. Oh well I am not one of those people I am 6'4" 245lbs and I exercise every day. I would love to see you say something like to my mother in front of me. Probably never happen though you are probably just an internet tough guy. I doubt very seriously you would say that to someones face. Just my thought.What do you think. Oh I am sorry you probably do not have a brain. I on the other hand will be happy to buy you a plane ticket to come here and see if you have the nerve to say that to someone I know. Quote HistoryQuoted:
Quoted:
Don't waste your time in the gym. It's not functional strength and will lead to muscle imbalances. Most guys I've known that worked out in a gym have all their muscle turn to fat when they stop lifting. You need to find some where you can lift hay bails. I grew up on a farm in South Eastern OK. We lifted hay bails from sun up to sun down. When I went to college, one of my friends remarked about how strong I was and he wanted to test my strength. He took me to the college gym and I got up to a 415 bench...I think that was 4 plates lol...but I didn't care about those numbers. |
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Posted: 8/3/2017 3:48:48 PM EDT
[#16]
Quote HistoryQuoted:
Boy you are one bad mofo LoL ?? Don't listen to him lifting is good and if you want more functional muscle try cross fit |
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Posted: 8/3/2017 3:49:52 PM EDT
[#17]
Quote HistoryQuoted:
The secret to an invincible power is... 100 push ups! 100 sit ups! 100 Squats! And a 10km run Every single day! |
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Posted: 8/3/2017 3:53:00 PM EDT
[#18]
My routine that got me from 165 to 185.
EAT 7x Day (another topic) Day1) Chest/Shoulders (PUSH) Day2) Back/Traps (PULL) Day3) Legs/Arms (by/tri) / Core the next week Day4) = Day1 Day5) = Day2 Day6) = Day3 Day7) Rest (active) bike, run, swim. All Sets are high rep/ 4x12-15 depending on my strength of that muscle, alternate muscle each set, 90sec rest each set. 4 exercises per muscle So Day 1 is Chest > Bench Press 4x14 Shoulder > Shoulder Press 4x14 Chest > BB Incline press 4x14 Shoulder > BB press 4x14 Chest > High Cable Fly 4x15 Shoulder > Cable underhand raise 4x15 Chest > Low Cable Fly 4x15 Shoulder > Plate Front lift 4x14 But YOUR DIET IS THE MOST IMPORTANT PART OF THIS ROUTINE. |
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Posted: 8/3/2017 3:58:09 PM EDT
[#19]
Quote HistoryQuoted:
It is sets and reps. So 5x5 would be five sets of five reps each, increasing in weight as you go until you last set is the heaviest you can do at 5 reps. 5-3-1 would be the same but the weight is increasing so that the second set is the best you can do at 3 reps, and the third set is your one-rep max. |
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Posted: 8/3/2017 4:00:46 PM EDT
[#20]
Since you have a Squat Rack (Squat Rack should always be capitalized), do curls. Lots of curls.
In the Rack. It's the only way to get big. |
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Posted: 8/3/2017 4:01:37 PM EDT
[#21]
Quote HistoryOriginally Posted By KC-130 FLT ENG:
Since you have a Squat Rack (Squat Rack should always be capitalized), do curls. Lots of curls. In the Rack. It's the only way to get big. hate it when that happens in the gym. |
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Posted: 8/3/2017 4:04:58 PM EDT
[#22]
I've been breaking it up into 4 days.
M,T,R,F One day for each: legs, back and bis, shoulder and tris, chest I pick 4 or 5 exercises and do 3 or 4 sets of 8 to 12 reps each. Except for the legs, I go a bit heavier on the squats and limit to 4 sets of 5. For legs, I always start with squats. For shoulder/tris, I start with overhead press. For chest, I start with bench press. Biceps/back, I start with pullups. The other exercises I vary to keep it interesting. No clue if this is the best way. But it seems to be working for me. YMMV |
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Posted: 8/3/2017 4:10:36 PM EDT
[#23]
Quote HistoryQuoted:
this is where I started. highly recommend for the beginner. Quote HistoryQuoted:
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Strong Lifts 5x5. It has a convenient free (or pay for premium) app for your phone that tracks everything for you. You'll get results if you follow the program. highly recommend for the beginner. |
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Posted: 8/3/2017 5:40:43 PM EDT
[#24]
This thread is relevant to my interests
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Posted: 8/3/2017 5:43:44 PM EDT
[#25]
Quote HistoryQuoted:
Don't waste your time in the gym. It's not functional strength and will lead to muscle imbalances. Most guys I've known that worked out in a gym have all their muscle turn to fat when they stop lifting. You need to find some where you can lift hay bails. I grew up on a farm in South Eastern OK. We lifted hay bails from sun up to sun down. When I went to college, one of my friends remarked about how strong I was and he wanted to test my strength. He took me to the college gym and I got up to a 415 bench...I think that was 4 plates lol...but I didn't care about those numbers. Lol |
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Posted: 8/3/2017 6:00:03 PM EDT
[#26]
I thought about lifting heavy once, but I am afraid that I would get too big.
I mainly do stair climbers and yoga. |
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Posted: 8/3/2017 6:22:27 PM EDT
[#27]
Quote HistoryQuoted:
It more depends on the equipment you have. 200lbs worth of dumbbells is $200. That and a bench would get you in shape. The more popular stuff takes about a $1000 investment, but works a bit better overall. |
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Posted: 8/3/2017 6:32:04 PM EDT
[#28]
Quote HistoryQuoted:
In for the GD weightlifting thread train wreck. |
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Posted: 8/3/2017 6:45:50 PM EDT
[#29]
Quote HistoryQuoted:
The secret to an invincible power is... 100 push ups! 100 sit ups! 100 Squats! And a 10km run Every single day! |
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Posted: 8/3/2017 7:49:43 PM EDT
[#30]
Quote HistoryQuoted:
I was taught not to do that for safety reasons, macho man.Quote HistoryQuoted:
Quoted:
Stop being weak. Why can't you bench by yourself? I was taught not to do that for safety reasons, macho man. |
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Posted: 8/3/2017 7:50:44 PM EDT
[#31]
Quote HistoryQuoted:
You can do push-ups, dips, situps, and pull ups for free. Squat with sandbags or similar. Quote HistoryQuoted:
Quoted:
It more depends on the equipment you have. 200lbs worth of dumbbells is $200. That and a bench would get you in shape. The more popular stuff takes about a $1000 investment, but works a bit better overall. |
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Posted: 8/3/2017 7:52:34 PM EDT
[#32]
Quote HistoryQuoted:
for the main lifts Week 1 Week 2 Week 3 Week 4 (deload) Set 1 65% x 5 70% x 3 75% x 5 40% x 5 Set 2 75% x 5 80% x 3 85% x 3 50% x 5 Set 3 85% x 5+ 90% x 3+ 95% x 1+ 60% x 5 (deload probably not necessary if only training once or twice per week) @stretch_1983 The vast majority of 5/3/1 is available through articles written by Jim Wendler (he created 5/3/1) on T-Nation, Jim Wendler's articles Quote HistoryQuoted:
Quoted:
Quoted:
It is sets and reps. So 5x5 would be five sets of five reps each, increasing in weight as you go until you last set is the heaviest you can do at 5 reps. 5-3-1 would be the same but the weight is increasing so that the second set is the best you can do at 3 reps, and the third set is your one-rep max. Week 1 Week 2 Week 3 Week 4 (deload) Set 1 65% x 5 70% x 3 75% x 5 40% x 5 Set 2 75% x 5 80% x 3 85% x 3 50% x 5 Set 3 85% x 5+ 90% x 3+ 95% x 1+ 60% x 5 (deload probably not necessary if only training once or twice per week) @stretch_1983 The vast majority of 5/3/1 is available through articles written by Jim Wendler (he created 5/3/1) on T-Nation, Jim Wendler's articles 5/3/1 is a waste of time for a beginner. Take advantage of the novice effect and run SS or SL until it doesn't work. Then shift to 5/3/1. |
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Posted: 8/3/2017 7:54:22 PM EDT
[#33]
Strong Lifts 5x5 always gets good reviews. The app makes it easy and motivating.
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Posted: 8/3/2017 8:04:00 PM EDT
[#34]
Quote HistoryQuoted:
None of that makes you strong. Quote HistoryQuoted:
Quoted:
Quoted:
It more depends on the equipment you have. 200lbs worth of dumbbells is $200. That and a bench would get you in shape. The more popular stuff takes about a $1000 investment, but works a bit better overall. |
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Posted: 8/3/2017 8:05:21 PM EDT
[#35]
Making sure to get a lot of post-workout protein is important too.
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Posted: 8/3/2017 8:09:03 PM EDT
[#36]
Quote HistoryQuoted:
You're not going to look like Ronnie Coleman but it's damn sure going to be a good workout for beginners, and beyond. Most of the people in the average gym could not do 30 pull ups or dips if you held a gun to their head. This includes the meatheads. I did 27 one time because my grader lost count. And these were for real pull ups, not that crossfit kipping bullshit they call a pull up. I could max out the pull up event every single time. |
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Posted: 8/3/2017 8:11:36 PM EDT
[#37]
Quote HistoryQuoted:
Don't waste your time in the gym. It's not functional strength and will lead to muscle imbalances. Most guys I've known that worked out in a gym have all their muscle turn to fat when they stop lifting. You need to find some where you can lift hay bails. I grew up on a farm in South Eastern OK. We lifted hay bails from sun up to sun down. When I went to college, one of my friends remarked about how strong I was and he wanted to test my strength. He took me to the college gym and I got up to a 415 bench...I think that was 4 plates lol...but I didn't care about those numbers. Gym exercise can be balanced, but practical workouts are good. That's where some cardio comes into play. A solid gym routine followed up by constant variable changes. Like a new routine a month, will help you fill in the gaps. Finding something to do like hiking and biking will help with that as well. Also... find something better than hay bales. Unless you have livestock to feed... you don't need to throw hay bales. you can go hiking with a heavier or variable weight pack, and lastly. FUCKING PROPER DIET. Want muscles? PROTEIN needs to be 1.6 to 1.8 grams of intake x your body weight. You weigh 200lbs, you need to be taking in 320-360 grams of protein. Get rid of saturated fats, and lower your carb intake, and NO ALCOHOL. |
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Posted: 8/3/2017 8:18:47 PM EDT
[#38]
Can anyone give me help with my arm workout?
My right arm is much bigger than my left. I can't quite figure out why. Suggestions? 
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Posted: 8/3/2017 8:43:02 PM EDT
[#39]
Quote HistoryQuoted:
You're not going to look like Ronnie Coleman but it's damn sure going to be a good workout for beginners, and beyond. Most of the people in the average gym could not do 30 pull ups or dips if you held a gun to their head. This includes the meatheads. Quote HistoryQuoted:
Quoted:
Quoted:
Quoted:
It more depends on the equipment you have. 200lbs worth of dumbbells is $200. That and a bench would get you in shape. The more popular stuff takes about a $1000 investment, but works a bit better overall. |
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Posted: 8/3/2017 9:43:35 PM EDT
[#40]
Quote HistoryQuoted:
You can do push-ups, dips, situps, and pull ups for free. Squat with sandbags or similar. |
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Posted: 8/3/2017 9:48:18 PM EDT
[#41]
Quote HistoryQuoted:
Air squats, planks, burpees, blah blah blah ....For sure, but it's only going to get you so far. At some point you need to lift weight. |
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Posted: 8/3/2017 10:00:17 PM EDT
[#42]
It's official!
I am back on the SL5X5 band wagon as of tonight. Holy hell did it kick my ass. Then I did a half hour of the elliptical. I decided not to start at zero (just the bar) this time with SL5X5. I kinda hogged the squat rack tonight....add a plate on each side....do 5 reps....take a break...add 10 pounds to each side...do 5 reps....rinse repeat... until I figured what a good starting weight should be. |
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Posted: 8/3/2017 10:21:16 PM EDT
[#43]
Quote HistoryQuoted:
It's official! I am back on the SL5X5 band wagon as of tonight. Holy hell did it kick my ass. Then I did a half hour of the elliptical. I decided not to start at zero (just the bar) this time with SL5X5. I kinda hogged the squat rack tonight....add a plate on each side....do 5 reps....take a break...add 10 pounds to each side...do 5 reps....rinse repeat... until I figured what a good starting weight should be. 
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Posted: 8/3/2017 10:27:12 PM EDT
[#44]
YouTube Alan thrall for technique.
Do starting strength, then transition to 5x5 . If you own a power rack already why do you have to ask? |
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Posted: 8/3/2017 10:34:30 PM EDT
[#45]
Quote HistoryQuoted:
5x5 until you plateau, then 5/3/1 |
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Posted: 8/4/2017 6:18:44 AM EDT
[#46]
Quote HistoryQuoted:
So I did it totally bass ackwards last night. 
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Posted: 8/4/2017 6:37:28 AM EDT
[#47]
Kipping bro. Up all night, kip all day.
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Posted: 8/4/2017 8:20:52 AM EDT
[#48]
Quote HistoryQuoted:
None of that makes you strong. |
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Posted: 8/4/2017 8:56:52 AM EDT
[#49]
Quote HistoryQuoted:
Air squats, planks, burpees, blah blah blah ....For sure, but it's only going to get you so far. At some point you need to lift weight. She's all in on beach body and had tried to get me to stop going to the gym in favor of those at home workouts. Despite the fact her goal is pageants and I'm a USCG officer trying to be competitive for tactical interdiction teams. Apparently the concept of end goals is lost on her. She hasn't interjected as much since I posted about squatting and dead lifting in the mid 400s and posted videos of me flipping tires. I think you can get lean doing body weight exercises. But you can't get truely strong without lifting weights. |
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Posted: 8/4/2017 9:13:58 AM EDT
[#50]
Quote HistoryQuoted:
Don't waste your time in the gym. It's not functional strength and will lead to muscle imbalances. Most guys I've known that worked out in a gym have all their muscle turn to fat when they stop lifting. You need to find some where you can lift hay bails. I grew up on a farm in South Eastern OK. We lifted hay bails from sun up to sun down. When I went to college, one of my friends remarked about how strong I was and he wanted to test my strength. He took me to the college gym and I got up to a 415 bench...I think that was 4 plates lol...but I didn't care about those numbers. Not that it isn't a good workout, but until someone pays me my engineering salary to bail hay, I'll have to settle for going to the gym. If you really want to get strong, go sign up to build limestone retaining walls. Hay bails aren't shit compared to 100 lb pieces of rock. |
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