My Novice 5x5 For Bodybuilders.

[Broscientist88]

Other people, myself included have found that this routine burns more calories than other routines we've done in the past. I've had to increase my calories since moving from less a volume-intensive routine, so you might be in the same boat. That said, you can stick to the calories you've been doing for another week, and if you haven't seen any weight increase, you'll know your maintenance has changed. However, at 5'9 and 125lbs, it's not going to hurt you to up your calories now.

Haha well todays my off day so i wont do it today but i get your point ive been getting like 3 or 4 hours sleep this week for some reason , usually its 5-6 so maybe thats why i havent gained either, being awake more..

[fabiocaptain]

For those interested in the time required for the workouts:
Workout A-cut version, in 63 minutes and 30 seconds.No wait for the rack or any other equipment!

[6packabswannabe]

Hello there
I'm 16 5"10 74-75 kgs 14-16% bf I started the program and trying to cut
I need serious advice about what I'm doing as I don't want to have any problems growing up
I want to lose fat therefor I'm in a caloric deficit I eat around 1700 calories and workout 3 days a week I kinda have a skinny fat look but not so skinny
I am seeking advice about wether it would do me any harm to be on a caloric deficit as a teen
And if I would gain any muscle in a caloric deficit as a beginner as I have been lifting weights for only 1-2 weeks
Any advice is much appreciated

Additional info: I was at 90 kgs and lost some weight and I've been adviced to bulk but I ate 2300 calories for 1 day and gained more than 10 pounds and they are not going anywhere even tho I'm dieting harder so I decided to cut back again.i don't want to go back to the fat-fat look again

[ottawatim]

Hello there
I'm 16 5"10 74-75 kgs 14-16% bf I started the program and trying to cut
I need serious advice about what I'm doing as I don't want to have any problems growing up
I want to lose fat therefor I'm in a caloric deficit I eat around 1700 calories and workout 3 days a week I kinda have a skinny fat look but not so skinny
I am seeking advice about wether it would do me any harm to be on a caloric deficit as a teen
And if I would gain any muscle in a caloric deficit as a beginner as I have been lifting weights for only 1-2 weeks
Any advice is much appreciated

Additional info: I was at 90 kgs and lost some weight and I've been adviced to bulk but I ate 2300 calories for 1 day and gained more than 10 pounds and they are not going anywhere even tho I'm dieting harder so I decided to cut back again.i don't want to go back to the fat-fat look again

You didn't gain 10 pounds from one day of 2300 calories. It takes an excess of 3500 calories to gain 1 lb.

[domcreates]

cool

[6packabswannabe]

You didn't gain 10 pounds from one day of 2300 calories. It takes an excess of 3500 calories to gain 1 lb.

I did gain 10 pounds I know mostly water but its not going away I don't know what's happening

[Kekoo]

Hello, i just started the cutting version. Does the barbell row work the lats and should i add an exercise for calves ?

[Whiteboii]

I did gain 10 pounds I know mostly water but its not going away I don't know what's happening

I suggest bulking. Jason said made a video about this aswell as dieting for a teen. When you are skinny fat and you diet you will just look skinny and weak. You should bulk and find out what your tdee is. Dieting is not needed for you.

[fabiocaptain]

Hello, i just started the cutting version. Does the barbell row work the lats and should i add an exercise for calves ?

1 Yes.
2 I was on SL for two months before starting this program.I use this programm for approx three weeks.I never trained my calves and they look like i've trained them for a decade.Like forearms,it is depends on each person.If your calves don't grow on this programm,add some calve work.I would add such work on workout B.

[6packabswannabe]

I suggest bulking. Jason said made a video about this aswell as dieting for a teen. When you are skinny fat and you diet you will just look skinny and weak. You should bulk and find out what your tdee is. Dieting is not needed for you.

I'm Afraid my metabolism has slowed down and the calculators won't do it accurately

[MrSlippery]

Additional info: I was at 90 kgs and lost some weight and I've been adviced to bulk but I ate 2300 calories for 1 day and gained more than 10 pounds and they are not going anywhere even tho I'm dieting harder so I decided to cut back again.i don't want to go back to the fat-fat look again

That is near impossible, unless you drank a gallon of water and had to take a massive crap before you weighed yourself there is no way you gained 10lbs in a day from simply eating 2300 calories.

As others have suggested start the program at a bulk, you are young and are already pretty low bf% so no reason to drop anymore as you may end up losing muscle in the process.

[RayFinkle36]

So I just finished my 7th all pro cycle and will start this new one on sunday. I have a power rack and can do all work outs fine except hyperextensions. I saw people on youtube doing them with an exercise ball, is that an option? I hate exercise balls, but if it works I guess why not.

[MrSlippery]

So I just finished my 7th all pro cycle and will start this new one on sunday. I have a power rack and can do all work outs fine except hyperextensions. I saw people on youtube doing them with an exercise ball, is that an option? I hate exercise balls, but if it works I guess why not.

Exercise ball works or sub for good mornings (make sure you form is good however)

[univega]

Jason can you make a video about the myth squat/knees over toes ?

[joshwah]

Nice I'll be starting this routine on Monday. Can't wait for some strength gains.

[6packabswannabe]

That is near impossible, unless you drank a gallon of water and had to take a massive crap before you weighed yourself there is no way you gained 10lbs in a day from simply eating 2300 calories.

As others have suggested start the program at a bulk, you are young and are already pretty low bf% so no reason to drop anymore as you may end up losing muscle in the process.

I actually still am at the 10 pound increase didn't lose any of it for 4 days xD
Ill try to start the bulk but I'm afraid that I'm gonna gain too much fat in the process of it I need some guidance
Thnx for the reply though ^_^

[Grailer]

I've just looked what bursa is. It seems to be more in the shoulder, while my pain is lower.

Yeah there is a bursa in shoulder as well which is supposed to allow tendons to glide smoothly under.

Also one under scapula which allows shoulder blade to glide smoothly , if inflamed it can cause pain and the snapping might be you scapula hitting back ribs . But see physio ( i would say doctor but they are useless at least most of the ones i've seen that think anything over 20kg is too heavy to lift lol)

Btw if your scapula is hitting rib it will also cause pain in middle of back where rib attaches spine

[Grailer]

I'm Afraid my metabolism has slowed down and the calculators won't do it accurately

If you are going to start bulking i would suggest increasing calories slowly unlike what I did just last week and gained a heap of weight ( probably alot of carb loading tho ) then my metabolism sped up at 2500 calories and my weight has stopped increasing so now I will have to move to around 3000 and so on until My metabolism reaches peak speed which for me is around 4500-5000 calories thats when I buy weight gain powders so I can get around 3000 calories from 3 shakes and rest from what I normally eat when cutting about 1500-1700 calories .

[6packabswannabe]

If you are going to start bulking i would suggest increasing calories slowly unlike what I did just last week and gained a heap of weight ( probably alot of carb loading tho ) then my metabolism sped up at 2500 calories and my weight has stopped increasing so now I will have to move to around 3000 and so on until My metabolism reaches peak speed which for me is around 4500-5000 calories thats when I buy weight gain powders so I can get around 3000 calories from 3 shakes and rest from what I normally eat when cutting about 1500-1700 calories .

Damn man 5k calories would be my dream lol nice metabolism
So would 2000 be good for a start??

[Grailer]

Damn man 5k calories would be my dream lol nice metabolism
So would 2000 be good for a start??

Just increase your calories by about 300-500 .

Then see after a few days or a week if you are still losing weight add another 300-500 .

Your body will keep adjusting but it has limits

[MrSlippery]

Damn man 5k calories would be my dream lol nice metabolism
So would 2000 be good for a start??

I would suggest starting at 10% over your TDEE, which is likely more than 2000 as I am running a 10% bulk at 2500 calories right now and am very close to your stats except being shorter.

Read back a few pages as well, you will see a lot of people commenting on this routine having a lot of volume, that said you gotta eat to reach the goals you want.

[ottawatim]

I never said you didn't gain 10lbs, I said it wasn't from eating 2300 calories for one day. Not possible.

[OBigdog26]

I would suggest starting at 10% over your TDEE, which is likely more than 2000 as I am running a 10% bulk at 2500 calories right now and am very close to your stats except being shorter.

Read back a few pages as well, you will see a lot of people commenting on this routine having a lot of volume, that said you gotta eat to reach the goals you want.

Increase calories slowly by letting your body adjust. For example increase by 100 Cal's weekly. Need to adjust your macros accordingly.

[MrSlippery]

Increase calories slowly by letting your body adjust. For example increase by 100 Cal's weekly. Need to adjust your macros accordingly.

Absolutely I agree, was more commenting that I felt 2000 for him seemed low. Granted if he is actually hitting only 1700 currently slowly ramping up is the way to go.

[6packabswannabe]

Ok I'm gonna start at 2000 this week and then by next week ill see if I'm gaining too fast or not gaining at all
Thnx for the help guys

[UberSuper]

Hello there
I'm 16 5"10 74-75 kgs 14-16% bf I started the program and trying to cut
I need serious advice about what I'm doing as I don't want to have any problems growing up
I want to lose fat therefor I'm in a caloric deficit I eat around 1700 calories and workout 3 days a week I kinda have a skinny fat look but not so skinny
I am seeking advice about wether it would do me any harm to be on a caloric deficit as a teen
And if I would gain any muscle in a caloric deficit as a beginner as I have been lifting weights for only 1-2 weeks
Any advice is much appreciated

Additional info: I was at 90 kgs and lost some weight and I've been adviced to bulk but I ate 2300 calories for 1 day and gained more than 10 pounds and they are not going anywhere even tho I'm dieting harder so I decided to cut back again.i don't want to go back to the fat-fat look again

If you work hard on a program like this and eat a small caloric surplus (clean bulk) then you can probably pack on a lot of muscle at your age. With all that muscle you'll end up looking a lot better at about the same body fat percentage and then later when you diet down to get leaner you'll really have something to show off. If diet now you probably will make some slower noob gains but going down that path more often than not a much slower route to getting where you want to be.

Read the Nutrition sticky for noobs.





@ 2:42

[heycisco01]

I'm still uncertain of how to add weight...

For example, if my bench is 100lbs in workout A, week 1, day 1 - do i increase to 105 in workout A, week 1, day 3? Can someone please elaborate? Thanks.

[musikguy72]

I'm still uncertain of how to add weight...

For example, if my bench is 100lbs in workout A, week 1, day 1 - do i increase to 105 in workout A, week 1, day 3? Can someone please elaborate? Thanks.

Yes. Every time you perform a lift, it should be more weight than the last day you performed that lift.

[Vaylor]

Is the supplement Jason recommended called 'Vitamin D3' or 'Vitamin D-3'?

[heycisco01]

Yes. Every time you perform a lift, it should be more weight than the last day you performed that lift.

Thanks. Does that include bent over rows where you are doing them 3 days a week?