My Novice 5x5 For Bodybuilders.

[KMFCristian]

How long should someone do this 5x5 program until they need to switch?

[tmartin89]

How long should someone do this 5x5 program until they need to switch?

However long it takes you to reach intermediate numbers.

[Warped09]

Hey guys,

This is my first post here. I've been browsing for the last few months and watching tons of Jason's videos. I'm currently on week 2 of Jason's 5x5 program, which leads me to my question.

My knee joints feel weak and I sometimes feel uncomfortable/pain when I squat with no weight. However, when I throw weight on, there is little to no pain. Any ideas?

I'm 5'11-6'0, weigh 195, and currently squat 165.

Thanks!

Edit: I would shoot a video of my form but I don't have a gym partner, camera, or enough space. The gym I go to gets packed during my available time.

[Litres]

Hey guys,

This is my first post here. I've been browsing for the last few months and watching tons of Jason's videos. I'm currently on week 2 of Jason's 5x5 program, which leads me to my question.

My knee joints feel weak and I sometimes feel uncomfortable/pain when I squat with no weight. However, when I throw weight on, there is little to no pain. Any ideas?

I'm 5'11-6'0, weigh 195, and currently squat 165.

Thanks!

Edit: I would shoot a video of my form but I don't have a gym partner, camera, or enough space. The gym I go to gets packed during my available time.

Learn how to box squat. They put the pressure off your knees. The video is in the FAQ on page 173.

[Easty20]

My 50 yo dad who is getting back into lifting (going to be on the cutting version) cannot do squats because he has a calcified rotator cuff.
What should he do Jason? (ps. Yes. That is from a doctor).

[ZoMbi3]

So i did workout A on Monday, It is now Wednesday and i am due to do workout B, but i am still pretty sore so i am guessing that i should not work out till the pain goes away ?

Going to work out all my 1rm calcs now, should i enter the weight + bar or just the weight ? and all my weights are pretty low feel so weak, but as my first time i guess this is normal ?
Squat: bar + 15kg
Bench press: bar + 25kg
Row: bar + 10kg
Shrugs: bar + 20kg
Skull crushers: bar.... OMFG
Straight curl: bar + 15kg
Hyperextention: 8reps then 7reps owned my lower back.
Kneeling crunch: 50kg 3x20reps

Also what Excel work sheets is anyone using ?(a lot of the 5x5 spreadsheets i find need a lot of changing as they don't suit the aba, bab change and the added exercises)

[toniomg]

Can the skullcrushers be made standing up with a dumbell, or with a couple of dumbells one arm at time?

Anybody?

[cookaymuscle]

I have a serious complaint.

Due to the supreme effectiveness of this routine my legs have grown drastically. I therefore need to buy new jeans, work trousers etc...

If you don't want improved aesthetics, strength and size gains, this program is not for you!

[tazui1982]

Quick question guys,
I'm confused, Loui Simmons said box squat should be used as 8 sets of 2-3 reps, so did JasonDB in his video explaining box squats. This program is having us squatting 3 times a week, 5 x 5 which means 25 reps per session, would it make sense take change 5x5 to 8x3 if I'm doing box squats instead of regular free squats?

[ispoody1243]

Quick question guys,
I'm confused, Loui Simmons said box squat should be used as 8 sets of 2-3 reps, so did JasonDB in his video explaining box squats. This program is having us squatting 3 times a week, 5 x 5 which means 25 reps per session, would it make sense take change 5x5 to 8x3 if I'm doing box squats instead of regular free squats?

that is in a powerlifting routine
in this routine you don't go that heavy
heaviest you go is 5 reps

[tazui1982]

that is in a powerlifting routine
in this routine you don't go that heavy
heaviest you go is 5 reps

Actually my work weight would still be the same as if I would be doing 5x5, just instead of 25 reps total I'd do 24 reps with 8 sets of 3 reps and 3 mins rest in between. Would that work?

[onewaytrip]

Actually my work weight would still be the same as if I would be doing 5x5, just instead of 25 reps total I'd do 24 reps with 8 sets of 3 reps and 3 mins rest in between. Would that work?

Pretty sure that is for speed work and its more an advanced style for more explosive strentgh and should not be your only work sets. Your still long way from 3 plates so keep to the program.

[tazui1982]

Pretty sure that is for speed work and its more an advanced style for more explosive strentgh and should not be your only work sets. Your still long way from 3 plates so keep to the program.

Actually my goal is squatting 3 plates, but problem is I don't know how to squat properly with the current 90kg, I can't hit below parrallel, my knees are caving in a bit and going forward beyond my toes. I also round my back when going into the hole. Here's the video of me squatting 100kg
http://www.youtube.com/watch?v=ZzGzhGLp-iM

I read Dave Tate's article in which he said that he used box squat for all of his workouts, however, he didn't mention whether box squatting could be implemented for beginners like me 3 times a week. The point is box squatting fixes my problems, would it be worth doing it instead of learning over and over how to free squat right?

[WhiskeyRitalin]

ARGH. I immediately grabbed my back just for watching that. If it wasn't that heavy I'd say he was trolling but you just don't troll with that much weight :x That's going to end amazingly



There's no way you can be consistent and/or efficient if you're not counting your macros and your calories. Do yourself a favor and make a proper meal plan where you get at least 1g/lbm of protein, 0.45g/lbm of fats and the rest into carbs at a 10% surplus/20% deficit depending on your goals.

Yeah, will do man. Gonna work it all out. It's weird because I'm definitely getting stronger in the gym, just outside i feel weaker.

[MrSlippery]

Actually my goal is squatting 3 plates, but problem is I don't know how to squat properly with the current 90kg, I can't hit below parrallel, my knees are caving in a bit and going forward beyond my toes. I also round my back when going into the hole. Here's the video of me squatting 100kg
http://www.youtube.com/watch?v=ZzGzhGLp-iM

I read Dave Tate's article in which he said that he used box squat for all of his workouts, however, he didn't mention whether box squatting could be implemented for beginners like me 3 times a week. The point is box squatting fixes my problems, would it be worth doing it instead of learning over and over how to free squat right?

Drop the weight and work on form is the simply answer to your issue. I would drop down to 80kg or even less then start working your way back up.

You can implement box squats as well if you feel that helps, I know some people have done them every other workout. Either way at this point you need to drop the weight and correct your issues.

[SDES]

I'm feeling very little pec stimulation on BB bench press.

My form is pretty much what Jason describes in his power bench video (i.e. tucked elbows, bar to the very bottom of the pecs(???), retracted scapulae, arched lower back etc). I'm also making the effort to keep my wrists in line with my elbows.

I'm also gripping the bar as hard as possible, but I can't really grasp the concept of 'pulling the bar apart' - at the moment it seems to distract me from performing the press itself and sticking to the queues (i.e. tucked elbows, correct bar path).

Anyone have any tips? Has Jason covered this?

[MrSlippery]

THIS THE WRONG WAY TO DEADLIFT, i hope none of you are doing this.

********.com/photo.php?v=510819498955294

Dear god are you kidding me?

[SebastianMorar]

I'm getting some hip (?) pain during my squats, both sides.

Anyone know the cause of this, or ever had the same? Will try to record tomorrow so you can see the form.

[onewaytrip]

Actually my goal is squatting 3 plates, but problem is I don't know how to squat properly with the current 90kg, I can't hit below parrallel, my knees are caving in a bit and going forward beyond my toes. I also round my back when going into the hole. Here's the video of me squatting 100kg


I read Dave Tate's article in which he said that he used box squat for all of his workouts, however, he didn't mention whether box squatting could be implemented for beginners like me 3 times a week. The point is box squatting fixes my problems, would it be worth doing it instead of learning over and over how to free squat right?

I think leavening out free squat is not the way to go.
Looks to me you are quad dominant in your squat and you ankle flexibility is not that good, in other word you get the weight on your toes.
Have you tried putting 5lb plates under your heels, or maybe get some Olympic shoes to squat in it will make depth allot easier.
for the caving knees i had this issue too but focusing on pushing the knees out and more muscle will fix the issue, at least did for me i had cave-in at like 80kg and after 1 mouth on this i had no cave-in on 115kg.

Just remeber we are beginners so when weigth gets heavy for us our weekness will show all we can do is see them and try to correct them

[Charlie581]

I'm getting some hip (?) pain during my squats, both sides.

Anyone know the cause of this, or ever had the same? Will try to record tomorrow so you can see the form.

Most likely from this picture, its your adductors. Chances are something is off with your form, and you don't have a well enough warm-up/stretching routine and will need to work on flexibility and mobility.

Depends on how you look when you squat as well, hard to judge off of one sentence online, nahmean?

[Charlie581]

Quick question guys,
I'm confused, Loui Simmons said box squat should be used as 8 sets of 2-3 reps, so did JasonDB in his video explaining box squats. This program is having us squatting 3 times a week, 5 x 5 which means 25 reps per session, would it make sense take change 5x5 to 8x3 if I'm doing box squats instead of regular free squats?

Im going to assume you took this out of context. Lou Simmons most likely discussed box squatting in terms of actually using box squats to supplement a variation in whatever routine he was addressing.

Jason, on the other hand, does NOT recommend nor has he ever said for a beginner to COMPLETELY replace conventional squats for box squatting. Whet he recommends box squatting for, is to get down proper form and the proper mechanics of the squat, which after about 2 or 3 weeks - 1 month of box squatting, you should remove the box.

SO in short, no, there is no beneficial reason for YOU to move box squatting to 8x3 for hypertrophy/strength reasons as a novice.

[mangomagic]

what up people! i got a random question i thought i'd drop it in here. i'm on week 6 of this program and the weight for deadlifts/shrugs/rows are getting too heavy for my (weak) grip. i ordered a pair of harbinger weight straps and i'm fully aware on how to use them... however, they don't help at all (i actually lost my grip on the bar today WITH the straps and it fell and attracted some unwanted attention, doh). i have small hands so when i grip the bar with the strap wrapped around it, the bar becomes too thick for me to grip comfortably.

any suggestions as to what i should try next? chalk? different kind of strap?

[iBeastMode207]

Anybody?

why would you?

[iBeastMode207]

My 50 yo dad who is getting back into lifting (going to be on the cutting version) cannot do squats because he has a calcified rotator cuff.
What should he do Jason? (ps. Yes. That is from a doctor).

As someone already commented, YOU NEED TO CONSULT A DOCTOR ON A SUITABLE REPLACEMENT FOR SQUATS REGARDING HIS INJURY. This is an online forum, people aren't qualified to hand out medical advice...

[iBeastMode207]

what up people! i got a random question i thought i'd drop it in here. i'm on week 6 of this program and the weight for deadlifts/shrugs/rows are getting too heavy for my (weak) grip. i ordered a pair of harbinger weight straps and i'm fully aware on how to use them... however, they don't help at all (i actually lost my grip on the bar today WITH the straps and it fell and attracted some unwanted attention, doh). i have small hands so when i grip the bar with the strap wrapped around it, the bar becomes too thick for me to grip comfortably.

any suggestions as to what i should try next? chalk? different kind of strap?

chalk if your gym allows it, also do farmers walks to improve grip strength

[JasonDB]

Im going to assume you took this out of context. Lou Simmons most likely discussed box squatting in terms of actually using box squats to supplement a variation in whatever routine he was addressing.

Jason, on the other hand, does NOT recommend nor has he ever said for a beginner to COMPLETELY replace conventional squats for box squatting. Whet he recommends box squatting for, is to get down proper form and the proper mechanics of the squat, which after about 2 or 3 weeks - 1 month of box squatting, you should remove the box.

SO in short, no, there is no beneficial reason for YOU to move box squatting to 8x3 for hypertrophy/strength reasons as a novice.

This... when I have told people to use box squats in this program or as a rank novice who cannot get the mechanics of a squat down properly it is as a training tool and for no longer than one month then returning to normal back squats. Novice lifters do not need to train specifically for explosiveness they need general buildup of all elements, strength, hypertrophy etc which can be done very effectively with a 5x5.

As someone already commented, YOU NEED TO CONSULT A DOCTOR ON A SUITABLE REPLACEMENT FOR SQUATS REGARDING HIS INJURY. This is an online forum, people aren't qualified to hand out medical advice...

This... some things are best left to doctors and physical therapists not internet experts... I have to tell people this often on my channel also when they ask something that really should be addressed by a physical therapist who can assess x-rays etc in person.

[Easty20]

As someone already commented, YOU NEED TO CONSULT A DOCTOR ON A SUITABLE REPLACEMENT FOR SQUATS REGARDING HIS INJURY. This is an online forum, people aren't qualified to hand out medical advice...

I know Jason doesn't accept an "I can't squat" unless there is a medical reason. I'm asking because I'm curious as to what substitutes he prescribes for his clients.

Eg. Leg press? Or would it need more.. Like, lunges too? Idfk

[tazui1982]

I think leavening out free squat is not the way to go.
Looks to me you are quad dominant in your squat and you ankle flexibility is not that good, in other word you get the weight on your toes.
Have you tried putting 5lb plates under your heels, or maybe get some Olympic shoes to squat in it will make depth allot easier.
for the caving knees i had this issue too but focusing on pushing the knees out and more muscle will fix the issue, at least did for me i had cave-in at like 80kg and after 1 mouth on this i had no cave-in on 115kg.

Just remeber we are beginners so when weigth gets heavy for us our weekness will show all we can do is see them and try to correct them

Sounds about right, thanks.

[tazui1982]

Drop the weight and work on form is the simply answer to your issue. I would drop down to 80kg or even less then start working your way back up.

You can implement box squats as well if you feel that helps, I know some people have done them every other workout. Either way at this point you need to drop the weight and correct your issues.

100kg is about 85% of my 1rm. I'll stay with 90kgs and squat it for a while till i get it right. Thanks for your help.

[Winfamy]

I know Jason doesn't accept an "I can't squat" unless there is a medical reason. I'm asking because I'm curious as to what substitutes he prescribes for his clients.

Eg. Leg press? Or would it need more.. Like, lunges too? Idfk

You don't know and we're not medically qualified to make any proper recommendations, that is why you should go to a physical therapist and have him assess it, like you've been told a number of times already.