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Thread: My Novice 5x5 For Bodybuilders.
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02-20-2013, 03:00 PM #3571"You see, in life, lots of people know what to do, but few people actually do what they know. Knowing is not enough! You must take action!"
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02-20-2013, 03:04 PM #3572
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02-20-2013, 03:08 PM #3573"You see, in life, lots of people know what to do, but few people actually do what they know. Knowing is not enough! You must take action!"
***Traditional Wet Shaving Crew***
***Disregard everything else, acquire aesthetics crew***
***Scotland crew***
***Texas Crew***
***MFC Crew***
★★ The WAKE UP EARLY because I CHOOSE to Crew ★★
Dallas Cowboys. Texas Longhorns. Glasgow Rangers. Texas Rangers.
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02-20-2013, 03:10 PM #3574
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02-20-2013, 03:13 PM #3575
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02-20-2013, 05:18 PM #3576
- Join Date: May 2011
- Location: United Kingdom (Great Britain)
- Posts: 3,919
- Rep Power: 1231
Just had best B workout so far.
Squat - 235 5x5 (my 3rd and 4th set were actually really easy which was weird)
Deadlift - 285 1x5 (315 x 5 would be easy if I didn't have to squat before! My legs were destroyed)
Hope you all nailed it too!☆☆☆υк ¢яєω☆☆☆
Never having kids crew
So fat.
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02-20-2013, 06:45 PM #3577
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02-20-2013, 06:46 PM #3578
Hey,
Im still getting clicking through my shoulder girdle when doing over head shoulder press. Im only getting it when bringing the bar back to my chest, im not getting it when im pressing up.Last edited by Flat4T; 02-20-2013 at 06:46 PM. Reason: spelling
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02-20-2013, 06:48 PM #3579
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02-20-2013, 07:01 PM #3580
Ok my question for you nutritional geniuses...
If I eat my maintaince calories with high protein intake, will I still put muscle on while increasing the weight?
If not, what set of increments is the best way to increase calories without putting on too much fat?
Workout B tomorrow, feeling good! Cheers
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02-20-2013, 07:12 PM #3581
Do you guys think doing something like Yoga (specifically DDP Yoga) on my rest days would affect my recovery? I'm going through some problems right now where on training days I'll train fasted, stick to my diet and everything be cool. Then on my rest day when I'm not doing ****, 2pm hits (time I break my fast) and I'm bored and binge eat.. I know I have a psychological issue with food and Jason recommends finding out what is doing it and fixing it. I'm reading Flexible Dieting right now by Lyle Mcdonald and my diet DOES allow me to fit a snickers bar or a slice of pizza into my diet but my problem is after I eat just 1, I feel want to eat more, so I convince myself I'll eat 2 slices of pizza and just eat light later on to compensate then a hour later I crave for pizza or chocolate again and just binge eat and call it a cheat day.
One thing I'm working on is keeping myself busy on my rest days, I'm gaining strength while on my cut and want to continue to do so, so that's why I was curious if something like Yoga (especially DDP Yoga which seems to be the 'insanity' version of Yoga) should be okay on my recovery.Start: 243 | 8th April: 240 |15th April: 238 | 22nd April: 236 | 29th April 234 | 9lbs
6th May: 231 | 13th May: | 20th May | 27th May: |
3rd March: | 10th May: | 17th May: | 24th May: |
Final Weigh-in | 1st July:
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02-20-2013, 07:50 PM #3582
You won't gain weight if your not in a surplus and there's no way to increase calories without putting on too much fat. If you take your bulk slow and lift heavy you won't gain too much fat, the key is to take it slow. You may get some noob gains though, but if your bulking (eating at a surplus) you will gain weight.
"You see, in life, lots of people know what to do, but few people actually do what they know. Knowing is not enough! You must take action!"
***Traditional Wet Shaving Crew***
***Disregard everything else, acquire aesthetics crew***
***Scotland crew***
***Texas Crew***
***MFC Crew***
★★ The WAKE UP EARLY because I CHOOSE to Crew ★★
Dallas Cowboys. Texas Longhorns. Glasgow Rangers. Texas Rangers.
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02-20-2013, 07:58 PM #3583
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02-21-2013, 06:45 AM #3584
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02-21-2013, 06:52 AM #3585
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02-21-2013, 06:58 AM #3586
It's all about trial and error dude. Give 200 a try and track your weight gain. If it is too fast, knock back the calories and continue to track weight.
I come from a similar same situation as you. I went from 14 stone to 12 from running and lifting. Now I'm trying to build past 14 stone without a belly
Don't worry, you won't put another 3 stone back on overnight. Just track your weight often and adjust your macros as required.
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02-21-2013, 07:05 AM #3587
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02-21-2013, 07:06 AM #3588
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02-21-2013, 07:07 AM #3589
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02-21-2013, 08:04 AM #3590
Stalled on my bench press - so my sets were 5, 5, 5, 4, 3... But I'm switching to the cutting routine next week, so suppose since there's only three sets in the cutting routine I'll continue incrementing... ?
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02-21-2013, 08:59 AM #3591
To those who "resetted" during this workout
how exactly do you do that? simply move the weight back and rework your way up? or Keep the same weight for multiple days?
I just got my squat to 225 it wasn't that bad but I feel my form is off due to feeling it in my lower back. Im thinking of doing this weight for couple more days..Or am I suppose to lower it back down to say 190 and work my way back up?
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02-21-2013, 09:05 AM #3592
You increase the weight each workout by a small amount (e.g. 2.5 kg). Eventually you'll stall, so for example you'll only complete 5, 5, 5, 4, and 3 reps. You then attempt this same weight once more on the next workout (just to be sure you didn't just have a bad day the last workout). If you stall again then you reduce the weight by 10% or so and again make small increments each session. Hopefully this time you'll stall at a slightly higher weight, and repeat...
That said it's completing 5 sets of 5 reps with correct form that counts. If you're only managing it by sacrificing form then you're past where you should reset.
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02-21-2013, 09:17 AM #3593
- Join Date: Sep 2009
- Location: West Virginia, United States
- Age: 43
- Posts: 73
- Rep Power: 179
Would this routine work for someone who just finished up 5 cycles of allpro's beginner routine?
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02-21-2013, 09:32 AM #3594
- Join Date: May 2012
- Location: Port Murray, New Jersey, United States
- Age: 47
- Posts: 832
- Rep Power: 619
i would say = perfect
i did just under 5 cycles of all pro before coming here. well i finished my heavy day on my 5th cycle and took a 2 day rest and started this. so really i just skipped light and med day of my last cycle....
its a good transaction. from that to this. AP really gets your form down and builds a desent base for a total newb. than you can really hammer home with this. AP is rep increase program were this is weight increase program... once you have good form and a decent base. the added isolation's of this program really start to show in the mirror...
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02-21-2013, 09:35 AM #3595
- Join Date: May 2012
- Location: Port Murray, New Jersey, United States
- Age: 47
- Posts: 832
- Rep Power: 619
off topic sorry
any one having trouble updating there body space pics? i cant get my "after" pic to load up....
it lets me preview the pic and description. but then after that it never showed up?-!!!---!!!- No Excuses Homemade Equipment Crew #28 -!!!---!!!-
*** ice cream and iron crew # 3 ***
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02-21-2013, 09:44 AM #3596
Any issue with starting too light?
For the routine for squats I've set my 5 rep max as 120, so am beginning at 100kg but I have squat 170 recently, although at a different gym.
SO really what I am trying to say is, for someone who CAN squat 170kg for 1 rep, but begins with 100kg during the submaximal run up, would it have any bad affect other than taking extra time to work up to my true 5 rep maxes?
If that makes sense at all..
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02-21-2013, 09:50 AM #3597
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02-21-2013, 09:52 AM #3598
Imo, it's probably a better thing because you can get your form right before you start going really heavy, progress will probably be better in the long run aswell because your form will be better. Results may not be as quick as you expect at first though, that's the only thing I'd say! Still 100kg is a good starting point and more than my starting point.
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02-21-2013, 10:04 AM #3599
- Join Date: Dec 2012
- Location: Pennsylvania, United States
- Posts: 1,364
- Rep Power: 6155
I'd like to echo this response. It's always better to start lighter... you'll likely jump right past your previous 5 rep max when you get to it just like a reset. My last reset got me 30lbs past my previous 5RM and I expect this time I should get right past my max again.
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Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=150771833
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02-21-2013, 10:20 AM #3600
Has anyone been doing squats and ur thigh muscles just like freeze up and become really tight? I only got thru 2 sets and could barely sit down my legs were so stiff i tried waiting like 10-15 mins before my next set but it didnt help and i failed on my first rep, i stretched and everything before and was able to break a pr in deadlifts about 5 min after.
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