My Novice 5x5 For Bodybuilders.

[Silvance1]

Can I lower the rest periods down to 90 seconds on this program during my cut? The time spent in the gym with 3-5 min rests is hard to fit into my schedule.

[missladyj]

Every new page is like deja vu...

[heycisco01]

Can I lower the rest periods down to 90 seconds on this program during my cut? The time spent in the gym with 3-5 min rests is hard to fit into my schedule.

3-5 minutes is way too long in between sets for any exercise program. It should be 2 minutes tops.

[missladyj]

3-5 minutes is way too long in between sets for any exercise program. It should be 2 minutes tops.

Wrong...especially when training for strength.

[heycisco01]

Wrong...especially when training for strength.

I don't claim to be an expert, I suppose there are programs for serious body builders with long rests. However, I was under the impression that this program that it was a 2 min rest between sets, no? Is it different for cutting? And why less sets for cutting? Thanks!

[Soulforged]

3-5 minutes is way too long in between sets for any exercise program. It should be 2 minutes tops.

yea especially with hard linear progression...

[missladyj]

I don't claim to be an expert, I suppose there are programs for serious body builders with long rests. However, I was under the impression that this program that it was a 2 min rest between sets, no? Is it different for cutting? And why less sets for cutting? Thanks!

More rest is needed so that you can properly restore ATP that is lost in the muscle during a working set. This isn't a pure bodybuilding program, it is also a strength program. As you move up in weight, trying to begin a set without waiting for proper rest (ATP to recover) will ensure failure during sets.

The rest time for the cutting version is still the same. There is less sets for cutting because you will not be under optimal conditions for energy and strength as you would be if in a surplus. You're significantly weaker while cutting and unless you are a complete noob or coming from a looong break, you won't be gaining muscle under a cut either.

[brucedelaney]

And what's the purpose of cutting the the number of sets?

You honestly couldn't read 3 posts in front of this post for my explanation?

3-5 minutes is way too long in between sets for any exercise program. It should be 2 minutes tops.

3-5 minutes is actually optimal when you're pushing your 5 rep max to make sure that you can complete all of your reps on all of your sets.

Can I lower the rest periods down to 90 seconds on this program during my cut? The time spent in the gym with 3-5 min rests is hard to fit into my schedule.

If you are recovered enough to complete your next set, you sure can. Although when you're pushing close to your 5RM it'll quite difficult.

[missladyj]

You honestly couldn't read 3 posts in front of this post for my explanation?

Hence the deja vu . 95% of this thread is asking the same questions over and over that have been answered on literally the previous couple pages prior to the question. People would be doing themselves a big favor if they just read the first 10 pages of this thread...it doesn't take that long. I think reading about the proper way to exercise and why is important enough to set aside time for even if it did take long though imo.

[heycisco01]

You honestly couldn't read 3 posts in front of this post for my explanation?

Look here smart guy, it could have been 3 posts before or 3 pages, or 30 pages before. How difficult was it to help someone answer a simple question or rather a useless response

[Soulforged]

Look here smart guy, it could have been 3 posts before or 3 pages, or 30 pages before. How difficult was it to help someone answer a simple question or rather a useless response

or you could search thread "cutting version"

[heycisco01]

More rest is needed so that you can properly restore ATP that is lost in the muscle during a working set. This isn't a pure bodybuilding program, it is also a strength program. As you move up in weight, trying to begin a set without waiting for proper rest (ATP to recover) will ensure failure during sets.

The rest time for the cutting version is still the same. There is less sets for cutting because you will not be under optimal conditions for energy and strength as you would be if in a surplus. You're significantly weaker while cutting and unless you are a complete noob or coming from a looong break, you won't be gaining muscle under a cut either.

So is there at least any strength gains? So the rest then would be 3-5 minutes?

[heycisco01]

or you could search thread "cutting version"

or you could answer a question if it's sooo annoying then ignore...

[brucedelaney]

So is there at least any strength gains? So the rest then would be 3-5 minutes?

It is harder to gain strength while on a cut but not impossible. It depends on how aggressive the cut is as well as your ability to recover which is determined by quality of diet, rest and age as well a myriad of other factors....

This was also addressed in the post that I directed you to earlier that was literally 3 posts before yours.

[lrd3]

or you could answer a question if it's sooo annoying then ignore...

that's what i did... how can any one take laziness as = motivated to reach goals

[MoFar12]

Incline Curl 3x8
Since it is "alternate," then is it 8 reps for the right arm and 8 for the left arm, or 8 reps for both of them?

Thanks.

[tmartin89]

I just got done with workout B and I completed my CGBP that I failed last week, i felt like I was planted and set up a lot better. I failed bench on Monday at 150 and that was the second time failing it but I feel like I've got my set up better and if I reset bench my CGBP will be heavier than my regular bench, should I attempt 150 on Friday since I feel my set up is better?

[lrd3]

I just got done with workout B and I completed my CGBP that I failed last week, i felt like I was planted and set up a lot better. I failed bench on Monday at 150 and that was the second time failing it but I feel like I've got my set up better and if I reset bench my CGBP will be heavier than my regular bench, should I attempt 150 on Friday since I feel my set up is better?

nice work!!!!
if your confident it was a form issue you can go give it hell with corrected form. if you don't truly think that is what it was than just take the deload and run right past it like it never slowed you down before....good luck..

[tmartin89]

nice work!!!!
if your confident it was a form issue you can go give it hell with corrected form. if you don't truly think that is what it was than just take the deload and run right past it like it never slowed you down before....good luck..

Before I felt like my heels were too much off the ground and I didn't feel planted but I felt good today so I may give it a go.

[Stev05]

Incline Curl 3x8
Since it is "alternate," then is it 8 reps for the right arm and 8 for the left arm, or 8 reps for both of them?

Thanks.

It's not alternating. Do both arms at the same time. You're taking advantage of the stretch reflex, so if you alternate reps you are losing that.

[missladyj]

It's not alternating. Do both arms at the same time. You're taking advantage of the stretch reflex, so if you alternate reps you are losing that.

^^this

[MoFar12]

It's not alternating. Do both arms at the same time. You're taking advantage of the stretch reflex, so if you alternate reps you are losing that.

Thanks.

What is the advantage of "stretch reflex"?

[BennettC]

Wrong...especially when training for strength.

she is right. if i were to rest less than 3 minutes my sets would be utter failure

[BennettC]

ok so I'm sorry bc I know this has been covered but I'm sorta confused on the resets.

on the bench press I've failed twice now at 130
my sets looked like this:
3x5 / 130 (a bit of help from spotter on the 5th reps)
2x5 / 125

should i reset or try again? I am having serious trouble with the bench and always have, my chest is seriously lagging. I am pushing 115 on CGBP no problem


on the other hand my squat problem is getting better. I am thinking of just adding 5lbs a week instead of 15lbs. I have also now switched to Good Mornings and am doing heavier core work for 3x10 instead of 20

[tmartin89]

ok so I'm sorry bc I know this has been covered but I'm sorta confused on the resets.

on the bench press I've failed twice now at 130
my sets looked like this:
3x5 / 130 (a bit of help from spotter on the 5th reps)
2x5 / 125

should i reset or try again? I am having serious trouble with the bench and always have, my chest is seriously lagging. I am pushing 115 on CGBP no problem


on the other hand my squat problem is getting better. I am thinking of just adding 5lbs a week instead of 15lbs. I have also now switched to Good Mornings and am doing heavier core work for 3x10 instead of 20

If you can't complete 5x5 then yes you should reset.

[Soulforged]

ok so I'm sorry bc I know this has been covered but I'm sorta confused on the resets.

on the bench press I've failed twice now at 130
my sets looked like this:
3x5 / 130 (a bit of help from spotter on the 5th reps)
2x5 / 125

should i reset or try again? I am having serious trouble with the bench and always have, my chest is seriously lagging. I am pushing 115 on CGBP no problem


on the other hand my squat problem is getting better. I am thinking of just adding 5lbs a week instead of 15lbs. I have also now switched to Good Mornings and am doing heavier core work for 3x10 instead of 20

reset the bench for 10%,my progress is slowest on bench also :S

[missladyj]

Thanks.

What is the advantage of "stretch reflex"?

If you hold something in your right hand and flex your left hand / arm at the same time, it actually makes the grip in your right hand stronger. You can test this out...squeeze someone's hand normally, then try it while tensing your opposite arm and watch how much stronger the squeeze is. You utilize the same concept when you curl with both arms instead of one...

[Grailer]

This isn't a pure bodybuilding program, it is also a strength program. As you move up in weight, trying to begin a set without waiting for proper rest (ATP to recover) will ensure failure during sets.

I disagree , this is definately a pure bodybuilding .

The strength is just a side effect of the power which is what helps build the mass.

If the bar isnt moving fast then you're building str not mass.

Take creatine supplements , it will help with ATP , i rest up to 2 mins first 3 sets then up to 5 mins last 2 sets

[MoFar12]

If you hold something in your right hand and flex your left hand / arm at the same time, it actually makes the grip in your right hand stronger. You can test this out...squeeze someone's hand normally, then try it while tensing your opposite arm and watch how much stronger the squeeze is. You utilize the same concept when you curl with both arms instead of one...

Thanks a lot.

I have another question, concerning "biceps" if you don't mind.

My right arm is not in balance with my left arm, especially biceps. There is about 8 cm between them. I think the problem is getting intense since in the compound exercise I feel that the stronger arm is more engaged in the exercise, what makes is grow more than the other.

I think while doing Incline Curl I should work just the weaker arm until they become balanced.

What do you think?
Thanks.

[joshwah]

I disagree , this is definately a pure bodybuilding .

The strength is just a side effect of the power which is what helps build the mass.

If the bar isnt moving fast then you're building str not mass.

Take creatine supplements , it will help with ATP , i rest up to 2 mins first 3 sets then up to 5 mins last 2 sets

You can't be lifting heavy enough if you only need 2 mins a set.

I complete my 5x5 squats and bench with at least 3-4 mins in between each set. I've only been on this program 2 weeks so you can take that as a pinch of salt if you like but I'm sure that's how hard it's meant to be.