My Novice 5x5 For Bodybuilders.

[JeffreyBroten]

Any tips for how to be eating on this program?

Im new to this kind of stuff. Been doing bodybuilding style workouts since I started.

Should I be at a calorie surplus or should I stay at maintanance?

Thanks

[Grailer]

Wondering if someone could help me out, Last week I deadlifted 110kg and it was a little bit of a struggle but I still got all 5 reps. I have to deadlift tomorrow again, should I up the weight or stay on 110kg just for one more week? OR should I try 110kg again and if I get all 5 reps add another 2.5kg and do another set?

Sorry for such a noobie question I only started training 2 1/2 months ago.

Learn from others is the key to wisdom .




Basically there is a seed of doubt in your mind already else you wouldnt have gone to the trouble of asking the question. Doubt leads to failure , which leads to injury .

My professional advice would be to lift same weight , if it still feels too hard then reset . Next time the weight should feel alot easier and you can SAFELY add more weight .

I just would hate to see someone getting hurt because they did something they were not ready for .

[Charlie581]

Any tips for how to be eating on this program?

Im new to this kind of stuff. Been doing bodybuilding style workouts since I started.

Should I be at a calorie surplus or should I stay at maintanance?

Thanks

Surplus, and in case you are a noobie to nutrition...

http://forum.bodybuilding.com/showth...hp?t=121703981

[MrM27]

Did a test run to see what my lifts would be comfortable at as per the instructions in the video:

Bench 165 3x5
Deadlifts 185 1x5
Squats 165 3x5
Scull crushers 55 2x8
Shrugs 200 2x8
Pull ups 2x8. Pretty easy
Hyperextentions 2x8 +25
Rows 105 3x5

Do these seem decent? I felt like I could get every one in fine without complete failure. Remember I'm on a cut.

[Charlie581]

Did a test run to see what my lifts would be comfortable at as per the instructions in the video:

Bench 165 3x5
Deadlifts 185 3x5
Squats 165 3x5
Scull crushers 55 2x8
Shrugs 200 2x8
Pull ups 2x8. Pretty easy
Hyperextentions 2x8 +25
Rows 105 3x5

Do these seem decent? I felt like I could get every one in fine without complete failure. Remember I'm on a cut.

Any reason as to why exercises are out of order? Or was this literally a session PURELY to see where numbers were?

[MrM27]

Any reason as to why exercises are out of order? Or was this literally a session PURELY to see where numbers were?

Purely to see the numbers. I didn't do them in that order. That's just how I typed it. Sorry.

[NewOnDaBlock]

Learn from others is the key to wisdom .




Basically there is a seed of doubt in your mind already else you wouldnt have gone to the trouble of asking the question. Doubt leads to failure , which leads to injury .

My professional advice would be to lift same weight , if it still feels too hard then reset . Next time the weight should feel alot easier and you can SAFELY add more weight .

I just would hate to see someone getting hurt because they did something they were not ready for .

Will keep this in mind, I guess I'll try 110kg again. If it feels light i'll put more weight on the bar.

[iBeastMode207]

Why aren't shrugs 3x5

[Charlie581]

Purely to see the numbers. I didn't do them in that order. That's just how I typed it. Sorry.

Well your numbers defiantly put you in the range to benefit greatly from this program, is this is what you are wondering.

You should be able to progress to benching 225, squatting 315, and deadlifting 405 all for a few reps, assuming all other variables are gone about correctly (rest, nutrition, form, etc...) While on a cut though, do know that numbers will not raise exponentially. I believe the cutting version is on pg 30 or 31 on this forum, so check it out if you haven't already.

As well, you add weight EVERY OTHER WORKOUT, not every workout while on the cutting version.

[MrM27]

Well your numbers defiantly put you in the range to benefit greatly from this program, is this is what you are wondering.

You should be able to progress to benching 225, squatting 315, and deadlifting 405 all for a few reps, assuming all other variables are gone about correctly (rest, nutrition, form, etc...) While on a cut though, do know that numbers will not raise exponentially. I believe the cutting version is on pg 30 or 31 on this forum, so check it out if you haven't already.

As well, you add weight EVERY OTHER WORKOUT, not every workout while on the cutting version.

Thank you very much for the feedback. I greatly appreciate it. I'm not in any rush to put up huge number but hopefully one day. For now I would like to make my training time as efficient as possible to help me reach my goals. I did see the q&a Jason did where he addressed the program for a person cutting, I needed to know if it was for me prior to choosing it. I am working hard to make sure my form is tight. I would say my nutrition is my strongest point, thanks to MFP. The last 181 days have been life changing and I've learned more than ever.

Again, thank you for your patience.

@beastmode. It's 2x8 because for the non cut version its 3x8. Did I get it wrong?

[Charlie581]

Why aren't shrugs 3x5

Personally, i think it is because by the time you are doing shrugs in this program, doing a set with weights heavy enough to do only 5 reps of shrugs might be a tad too much, but 8 is enough to not be too taxing and still be beneficial.

Thank you very much for the feedback. I greatly appreciate it. I'm not in any rush to put up huge number but hopefully one day. For now I would like to make my training time as efficient as possible to help me reach my goals. I did see the q&a Jason did where he addressed the program for a person cutting, I needed to know if it was for me prior to choosing it. I am working hard to make sure my form is tight. I would say my nutrition is my strongest point, thanks to MFP. The last 181 days have been life changing and I've learned more than ever.

Again, thank you for your patience.

@beastmode. It's 2x8 because for the non cut version its 3x8. Did I get it wrong?

You got it right. I think he asked an open ended question about the shrug rep ranges in general. And great work man, keep it up!

[iBeastMode207]

Personally, i think it is because by the time you are doing shrugs in this program, doing a set with weights heavy enough to do only 5 reps of shrugs might be a tad too much, but 8 is enough to not be too taxing and still be beneficial.



You got it right. I think he asked an open ended question about the shrug rep ranges in general. And great work man, keep it up!

I'm an idiot, been doing them 3x5 &5x5 before that haha

[tazB]

Sorry if its been already asked:

Alternatives for Kneeling Cable Crunch?

[caderaderbs]

Sorry if its been already asked:

Alternatives for Kneeling Cable Crunch?

The rope grips kill my pinkies so I used decline weighted crunch for a few weeks. Then I found a new handle that doesn't hurt my pinkies now I'm back to cable crunches.

[mscriven]

Sorry if its been already asked:

Alternatives for Kneeling Cable Crunch?

I don't have access to any cable machines, so I've been doing decline crunches with workout a, and hanging leg raises with workout b.

[tazB]

Sweet thanks going to use decline crunches.

Also 1 more Q, anyone have a spreadsheet (excel, googledocs) of the routine?

[JeremyEdson]

Hey guys, I did a trail and error run of this today, I have been lifting for about a year but only doing bro splits that were posted on this websites front page, wanted to get on a real program and eat right. My first year was with a "eat whatever you want" diet, which I know was wrong, here are my numbers, is this a good program for me?

Squat 5x5 -185 lbs
Bench Press 5x5 - 195 lbs
Barbell Row 5x5 - 250 lbs
Barbell Shrug 3x8 - 250 lbs
Skullcrusher 3x8 - 75 lbs

Something terribly wrong happened today, on the barbell shrugs I pulled something in my shoulder, and I probably won't be healed up for the week, so that's about as far as I went. There's no way in hell I am not stretching out before my workouts anymore, take that as advice to anyone, I feel robbed of progress now for the time being, really pissed me off. I did do a warm up set when needed today, but I can't even lift my head up right now it hurts too much.

The reason I was looking at this program, was I was hitting a plateau with everything. I didn't get to finish the day because of my incident which I HOPE doesn't put me out of the gym too long, but the work load of the program seemed a little low, I guess I will feel it tomorrow though, I am used to be under a lot of stress from these bro splits that BB offers. I did Kris G's DTP, his 12 week trainer, and Jim Stoppani's 12 week program on repeat until I hit a plateau.

Thanks guys.

[Saucen]

Hey guys, I did a trail and error run of this today, I have been lifting for about a year but only doing bro splits that were posted on this websites front page, wanted to get on a real program and eat right. My first year was with a "eat whatever you want" diet, which I know was wrong, here are my numbers, is this a good program for me?

Squat 5x5 -185 lbs
Bench Press 5x5 - 195 lbs
Barbell Row 5x5 - 250 lbs
Barbell Shrug 3x8 - 250 lbs
Skullcrusher 3x8 - 75 lbs

Something terribly wrong happened today, on the barbell shrugs I pulled something in my shoulder, and I probably won't be healed up for the week, so that's about as far as I went. There's no way in hell I am not stretching out before my workouts anymore, take that as advice to anyone, I feel robbed of progress now for the time being, really pissed me off. I did do a warm up set when needed today, but I can't even lift my head up right now it hurts too much.

The reason I was looking at this program, was I was hitting a plateau with everything. I didn't get to finish the day because of my incident which I HOPE doesn't put me out of the gym too long, but the work load of the program seemed a little low, I guess I will feel it tomorrow though, I am used to be under a lot of stress from these bro splits that BB offers. I did Kris G's DTP, his 12 week trainer, and Jim Stoppani's 12 week program on repeat until I hit a plateau.

Thanks guys.

Bench press higher than squat... i dont even...
Wheres your deadlifts?

[JeremyEdson]

Bench press higher than squat... i dont even...
Wheres your deadlifts?

Yeah I had little to no regard for leg days over the year. I did them here and there, but when it came time for Friday, I just wanted to stay home, that's the honest truth.

For rows I did 180, not 250 haha.

Also, I did workout A today, B has the deadlifts.

[lrd3]

Going to start my deload today as lifts have been going up very little this past while, i just wanted to confirm a couple of things

to deload i should just take 50% off all lifts?

do i need to deload for a full week for this to be optimal or would i be fine to lift my old weights on Friday? (last day lifting heavy was last Friday)


edit: also how do i deload on chins?

were is this 50% deload protocol? either i missed some thing or-----------------?

[Grailer]

Something terribly wrong happened today, on the barbell shrugs I pulled something in my shoulder, and I probably won't be healed up for the week, so that's about as far as I went. There's no way in hell I am not stretching out before my workouts anymore, take that as advice to anyone, I feel robbed of progress now for the time being, really pissed me off. I did do a warm up set when needed today, but I can't even lift my head up right now it hurts too much.

The reason I was looking at this program, was I was hitting a plateau with everything. I didn't get to finish the day because of my incident which I HOPE doesn't put me out of the gym too long, but the work load of the program seemed a little low, I guess I will feel it tomorrow though, I am used to be under a lot of stress from these bro splits that BB offers. I did Kris G's DTP, his 12 week trainer, and Jim Stoppani's 12 week program on repeat until I hit a plateau.

Thanks guys.

First time i did shrugs I felt a pulling feeling in the left side of my lower neck , stopped doing shrugs and now I dont get any pain in my neck .

Deadlifts building up the muscles around my upper back anyways so I feel dropping shrugs was no big major loss .

[tazB]

Hey just did DAY 1:

My gym is pretty crowded so when I get the bench press station I like to finish all the lifts that use it at that time. So my question is can I rearrange the exercises? For workout A: Can I group Squats, BP, BB Shrugs, and for workout B: Squats, DL, OHP.

[JeremyEdson]

First time i did shrugs I felt a pulling feeling in the left side of my lower neck , stopped doing shrugs and now I dont get any pain in my neck .

Deadlifts building up the muscles around my upper back anyways so I feel dropping shrugs was no big major loss .

This is the first time I ever experienced this, been doing shrugs for a year, weights are just getting too heavy and I don't stretch out that much before hand.

[Wakaaa]

Thursday = first workout A, I rarely ever squat so my legs are really sore, it's Monday night and they still ache. I feel bad, haven't lifted since then. Is this normal in the beginning?

[Grailer]

Thursday = first workout A, I rarely ever squat so my legs are really sore, it's Monday night and they still ache. I feel bad, haven't lifted since then. Is this normal in the beginning?

It's called DOMS Delayed onset muscle soreness also called muscle fever, is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise

There are claims that exercising sore muscles appears to be the best way to reduce or eliminate the soreness.

[stuntmanhy]

Defiantly before, after is recommended, but only if you feel the need to.

Rotator cuff work is a warmup though, don't actually TRY to get a "rotator cuff workout" or anything of the sort, this will actually lead to injuries.
The goal is to us it as a warm up and stretch essentially. Always use light weight, and stay in a slow and controlled range of motion.

What rotator cuff work do you do? I've been doing shoulder dislocates 5 times a week, looking to maybe add something else

[moballer]

list

[iBeastMode207]

This is the first time I ever experienced this, been doing shrugs for a year, weights are just getting too heavy and I don't stretch out that much before hand.

Unless you are medically unable to do a lift, you do.it. Don't just go dropping lifts, lower the weight, check your form, stretch before if needed, but don't listen to advice telling you to go changing the program and expect results.

[moballer]

ive been training for 6 months 3 months on bro splits and 3 months on koht v2 its now my first week with this program im 17 how long do u think till i see some changes in my phsique

[iBeastMode207]

ive been training for 6 months 3 months on bro splits and 3 months on koht v2 its now my first week with this program im 17 how long do u think till i see some changes in my phsique

Depends on what you're doing, bulking or cutting? Do you have your calories down? Diet is the main thing, but you should notice changes in appearance and strength in just a couple weeks depending on how heavy you're lifting

Why does your age say 20 if you're 17