My Novice 5x5 For Bodybuilders.

[BuffMaltese]

Keep stretching daily L. Dynamic and static stretches. Be careful lifting too much weight on that box squat. You can't squat correctly that low and putting a box there doesn't magically give you the ability to do so. The box is a little too low and you are bending your lower back. Lay down a plate or two on the box and work your way down.

[Faiski]

I have never lifted before, Can i do this program? It seems the best program in this site.

[weightconquerer]

hi Jason

Thanks for the program.

my current lift are---

ohp--47kgs
bench--63kg
row--55kgs
squats---70 kg with horrible form..startig...again
dead--85kg
pullups---13
bardips--25
hetight--5ft8in
weight--72kgs

reading through the thread reached page45

have a couple questins

1..barbellrows..i seem to get a pain inn my shoulders when i let my upperback extend fully. i get this problem when i do pullups also. but keeping the shoulder blades squeezed throughout the movement i can lift good weights withou pain. currentlyfor rows i do them pendley style with my shoulder blades squeezed throughout the movement...any ideas as what cause the pain when i let my shoulders and upper back ?

2..my squat form sucks. what mobility drills can i do?

[Nosepull]

I have never lifted before, Can i do this program? It seems the best program in this site.

For somebody with NO lifting experience, I think a few months of Stronglifts 5x5 would be a good idea first. You COULD do this program right away but I think it's better once you've learned the lifts and gotten a small amount of experience with a less intense program.

[bonsai14]

Can you do calf raises and abs on off days? Couldn't that also cut into recovery? I usually walk for 30-40 minutes on rest days, but that has yet to do anything for recovery.

[LewisSmith1992]

Quick question regarding CGBP,

I watched this video on youtube recently,

http://www.youtube.com/watch?v=2EhD-CPLMCU

0:35 onwards in particular.

he explains that CGBP for triceps is best performed on the smith machine, I have generally been taught to avoid the smith machine like the plague but his reasons seem legit.
(he explains that you can use more weight and because you dont have to balance the weight the other muscle groups will not take over and take the load off the triceps)

to me it sounds like a good idea to use the smith machine for this exercise rather than the olympic bar, is this an acceptable adjustment to the program?

[MrSlippery]

Can you do calf raises and abs on off days? Couldn't that also cut into recovery? I usually walk for 30-40 minutes on rest days, but that has yet to do anything for recovery.

It should not affect anything, however at the same time not sure why you would want to do calf and abs 5 times a week. Unless you are not doing them on your 3 lift days?

[makeitright]

I'm having a little bit of trouble with my rows. I'm up to 120 lbs as of yesterday, which has surpassed my bench by 5 lbs. At this point, I feel like I'm using too much body just to get the bar to my chest. My last couple sets sort turn in to an upright row as I'm bringing my chest down to meet the bar rather than the other way around. I know a little bit of momentum and leg drive is fine, but I don't want to cheat myself out of a developed back just to get my reps in.

Wondering if I should repeat my current weight, then reset? Definitely don't want to be swinging around too heavy of a weight if I can get better results performing the exercise with better form but lower weight. Not feeling much in my back at all at this point. Opinions from more experienced lifters would be appreciated.

[MrSlippery]

I'm having a little bit of trouble with my rows. I'm up to 120 lbs as of yesterday, which has surpassed my bench by 5 lbs. At this point, I feel like I'm using too much body just to get the bar to my chest. My last couple sets sort turn in to an upright row as I'm bringing my chest down to meet the bar rather than the other way around. I know a little bit of momentum and leg drive is fine, but I don't want to cheat myself out of a developed back just to get my reps in.

Wondering if I should repeat my current weight, then reset? Definitely don't want to be swinging around too heavy of a weight if I can get better results performing the exercise with better form but lower weight. Not feeling much in my back at all at this point. Opinions from more experienced lifters would be appreciated.

If you feel form is breaking down I would absolutely repeat the weight and see if you can complete focusing on form, worst case you reset back to 105...not like it takes long to work your way back up. That is how I always try to look at things, and in the end you will be better off.

I do pendlay rows which for me takes any cheating out of the equation.

[makeitright]

Can you do calf raises and abs on off days? Couldn't that also cut into recovery? I usually walk for 30-40 minutes on rest days, but that has yet to do anything for recovery.

I do 2x20 calf raises at the end of each workout. I know others throw in calf work as well. It's not prescribed, but I was so used to doing them on my previous routine that I didn't want to lose what little progress I had made in that area haha.

[makeitright]

For somebody with NO lifting experience, I think a few months of Stronglifts 5x5 would be a good idea first. You COULD do this program right away but I think it's better once you've learned the lifts and gotten a small amount of experience with a less intense program.

I also recommend checking out the All Pro's workout in the stickys. Although 5x5 might be a better transition to this in terms of volume.

[MrSlippery]

I have never lifted before, Can i do this program? It seems the best program in this site.

Stronglifts would be a good place to start, that or run All Pro for a few cycles then switch over to this.

[Litres]

Quick question regarding CGBP,

I watched this video on youtube recently,

http://www.youtube.com/watch?v=2EhD-CPLMCU

0:35 onwards in particular.

he explains that CGBP for triceps is best performed on the smith machine, I have generally been taught to avoid the smith machine like the plague but his reasons seem legit.
(he explains that you can use more weight and because you dont have to balance the weight the other muscle groups will not take over and take the load off the triceps)

to me it sounds like a good idea to use the smith machine for this exercise rather than the olympic bar, is this an acceptable adjustment to the program?

Pretty bad argument for using the smith machine. It isolates the muscle better? Well we're not trying to isolate the muscle. We want to recruit as much muscle fibers as we can. And smith machine takes stabilizer muscles out of the movement, which is a huge disadvantage.

[seanfl02]

I'm having a little bit of trouble with my rows. I'm up to 120 lbs as of yesterday, which has surpassed my bench by 5 lbs. At this point, I feel like I'm using too much body just to get the bar to my chest. My last couple sets sort turn in to an upright row as I'm bringing my chest down to meet the bar rather than the other way around. I know a little bit of momentum and leg drive is fine, but I don't want to cheat myself out of a developed back just to get my reps in.

Wondering if I should repeat my current weight, then reset? Definitely don't want to be swinging around too heavy of a weight if I can get better results performing the exercise with better form but lower weight. Not feeling much in my back at all at this point. Opinions from more experienced lifters would be appreciated.

Deload 10% if your form is breaking down that bad. I prefer the pendlay too.

[Groce]

has anyone done this while cutting but stuck to 5x5 for the compounds and only dropping to 2x8 for the accessories? I just don't feel like I properly worked the muscle with 3x5

[fahadaz]

I would like some advice on how to rehab a lower back injury (muscular). I was on ICF program and was making very good progress. I misjudged and the time I should have done a de-load. But instead I went with the normal weight and injured my lower back doing squats. I have recovered somewhat and now I can bend and at least do body weight squats without pain. Now as soon as I put weight even 95 lbs, it hurt after a few reps and pain comes back. I did hit 245lbs on my squats. I would like some advice on how should I go about it? Any help would be appreciated.

- Fahad

[seanfl02]

has anyone done this while cutting but stuck to 5x5 for the compounds and only dropping to 2x8 for the accessories? I just don't feel like I properly worked the muscle with 3x5

I am on my 10th week of a cut and I just had to go 3x5 for the squats. It was just to much. Everything else has stayed the same though.

[KarelAkker]

Hi, I've been doing this program for about 2 months. I'm doing the cutting version and I'm still making strength gains even when I'm cutting so that's great!
But my lower back is always sore and achy. It feels fine when I'm lifting but the day after it feels like I went to snap city, after I've slept it's a bit better.
It feels like I have had lower back DOMS since I started. Could this be because I'm cutting?
I don't want to ruin my lower back so I'm thinking about skipping the squats and deadlifts for a week and doing DB rows instead of BB to let my back fully recover.

[Groce]

I am on my 10th week of a cut and I just had to go 3x5 for the squats. It was just to much. Everything else has stayed the same though.

after how long on the cut did you drop squats to 3x5? repped on recharge

[seanfl02]

Hi, I've been doing this program for about 2 months. I'm doing the cutting version and I'm still making strength gains even when I'm cutting so that's great!
But my lower back is always sore and achy. It feels fine when I'm lifting but the day after it feels like I went to snap city, after I've slept it's a bit better.
It feels like I have had lower back DOMS since I started. Could this be because I'm cutting?
I don't want to ruin my lower back so I'm thinking about skipping the squats and deadlifts for a week and doing DB rows instead of BB to let my back fully recover.

It could be a flexibility issue. I had the same problem and starting stretching 3x a day. My back no longer hurts.

[seanfl02]

after how long on the cut did you drop squats to 3x5? repped on recharge

The 9th week

[tazui1982]

I would like some advice on how to rehab a lower back injury (muscular). I was on ICF program and was making very good progress. I misjudged and the time I should have done a de-load. But instead I went with the normal weight and injured my lower back doing squats. I have recovered somewhat and now I can bend and at least do body weight squats without pain. Now as soon as I put weight even 95 lbs, it hurt after a few reps and pain comes back. I did hit 245lbs on my squats. I would like some advice on how should I go about it? Any help would be appreciated.

- Fahad

Sounds serious, you asked your doctor yet? I injured my back on 22nd of May as well, still painful to squat more than 200lb

[mikeallen52]

has anyone done this while cutting but stuck to 5x5 for the compounds and only dropping to 2x8 for the accessories? I just don't feel like I properly worked the muscle with 3x5

That would be fine. However, your reasoning isn't correct. SS is 3x5 and you would get just as could results. The reason for it being dropped is because you'll be in a deficit and you won't have enough nutrition to recover from the volume of 5x5. With that being said, when I did drop down to 3x5, I was still making strength gains in a cut.

[KarelAkker]

It could be a flexibility issue. I had the same problem and starting stretching 3x a day. My back no longer hurts.

I'm stretching once a day, it does feel better after I've stretched. What kind of stretches do you do?

[Parmezans]

I am on my 10th week of a cut and I just had to go 3x5 for the squats. It was just to much. Everything else has stayed the same though.

As he said, you could try to stay on 5x5, but trust Jason- you won't be able to hold it for long and you will actually lose strength.
I tried and failed... 3x5 2x8 is great while cutting.

[tazui1982]

As he said, you could try to stay on 5x5, but trust Jason- you won't be able to hold it for long and you will actually lose strength.
I tried and failed... 3x5 2x8 is great while cutting.

I stopped trusting JasonBD on 7th week when I got to 280lb squat and 305 deadlift. Every single joint and bone in my body was screaming out loud. I had to switch to 3x5 as well, and pulled my muscle on week 12. Very good program but so hard, it's not fun.

[Litres]

has anyone done this while cutting but stuck to 5x5 for the compounds and only dropping to 2x8 for the accessories? I just don't feel like I properly worked the muscle with 3x5

You'll have to drop to 3x5 eventually. I would rather switch to 3x5 from the get go and focus on getting stronger .

[makeitright]

If you feel form is breaking down I would absolutely repeat the weight and see if you can complete focusing on form, worst case you reset back to 105...not like it takes long to work your way back up. That is how I always try to look at things, and in the end you will be better off.

I do pendlay rows which for me takes any cheating out of the equation.

Yea, I mean, I don't really care about the #'s at all, since heavy is relative..I just want a good workout! I can get all my reps in right now, and keep upping the weight, but I'm assuming the results would be better if I was using a weight that I could actually handle cleanly rather than just slinging it around, no?

Deload 10% if your form is breaking down that bad. I prefer the pendlay too.

Might give the pendlay a try sooner or later. I do like the idea of being able to draw a line on where I should be progressing or resetting. So hard to tell with rows vs. all the other lifts.

[MrSlippery]

Yea, I mean, I don't really care about the #'s at all, since heavy is relative..I just want a good workout! I can get all my reps in right now, and keep upping the weight, but I'm assuming the results would be better if I was using a weight that I could actually handle cleanly rather than just slinging it around, no?

Might give the pendlay a try sooner or later. I do like the idea of being able to draw a line on where I should be progressing or resetting. So hard to tell with rows vs. all the other lifts.

In my opinion yes, the term lift heavy is not always the best approach. God forbid you injured your self because of crappy form, just not worth it in the end to me.

Give Pendlay a try, for me it really puts extra focus on lifting with good form as you do not have the ability to "move" as much as you do when you are more upright.

[HY314]

A, rest, B, rest, A, rest, rest? Or A, rest, B, rest, A, rest, B, rest, A, rest, etc...?