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Thread: My Novice 5x5 For Bodybuilders.
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04-10-2013, 08:07 AM #6211S120kg/B97.5kg/D140kg/OHP62kg
My training log: http://forum.bodybuilding.com/showthread.php?t=150869353
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04-10-2013, 08:12 AM #6212S120kg/B97.5kg/D140kg/OHP62kg
My training log: http://forum.bodybuilding.com/showthread.php?t=150869353
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04-10-2013, 08:13 AM #6213
Like Charlie said i would check your form first, if everything is in order work on flexibility and mobility. I made a post about this a few pages back. What seems to worked for me was taking a deload on squats for a week, foam roll more and work on stretching more often during the day.
Also I would imagine at 16 you are sitting a decent amount of time at school. Check oout this link www.dieselcrew.com/glute-activation-exercise some of the info my help
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04-10-2013, 08:16 AM #6214
- Join Date: Jan 2013
- Location: Maine, United States
- Age: 35
- Posts: 448
- Rep Power: 220
I've failed over and over and over again in my life, and that is why i succeed.
ice cream & iron crew #5
JasonDB's 5x5 novice program: AN FAQ for newcomers-
http://forum.bodybuilding.com/showthread.php?t=148036063&p=1042365543&viewfull=1#post1042365543
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04-10-2013, 08:32 AM #6215
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04-10-2013, 09:34 AM #6216
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04-10-2013, 09:51 AM #6217
You will only tear your bicep if you aren't locking your arms during the lift. If you lift the bar with your elbows bent and tension on your bicep, then it is possible that when the bicep can't sustain that tension it tears. Point of the story is don't make exercises for your back, legs and traps into bicep exercises - keep those arms straight.
Muscles For Marriage: http://forum.bodybuilding.com/showthread.php?t=166041651
Ten Lifting Commandments: http://forum.bodybuilding.com/showthread.php?t=153518741
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04-10-2013, 02:00 PM #6218
With the OHP, every time I even pick up the bar it seems all tension goes to my right shoulder. Throughout the lift as well, but like I said I can feel tension on it right as I pick the bar up from the rack. This is my worst lift, havent progressed in a week on it because of this shoulder issue. Anybody know why this might be? I noticed my left shoulder can rotate fully smoothly but my right shoulder kind of pops in place after I raise it up to a certain point.
High test crew
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04-10-2013, 07:40 PM #6219
- Join Date: Feb 2013
- Location: San Jose, California, United States
- Age: 46
- Posts: 235
- Rep Power: 168
I'm over 20% body fat (probably about 22%) but I have still been eating a surplus (eating very clean though) and trying to build muscle on this program for 8 weeks now (also lifted for about a month before that on a different program). I planned on trying to build muscle for about a year before I was going to cut because I was convince I was skinny fat and I read that this may be a better route to go.
Now I'm not so sure. A lower body fat would obviously make the biggest difference in my aesthetics. I think I just might be someone who has bad genetics as far as where they gain fat (mainly around my belly/love handles). I thought I was skinny fat because of that and because no one knows I'm a little pudgy unless I took my shirt off. (I look like a lean guy I just have a unimpressive beach/bodybuilding body). Point is I think am more muscular than a true skinny fat and I don't seem to have any trouble gaining size because I've had decent gains in the just few months (not a characteristic of the skinny fat).
So I'm joining the cutting crew starting today. I'm also going to try to keeping going with the 5x5 3x8 till I run into problems. I hope its the right decision because I am making nice gains both in strength and size but the belly has to go and I'm noticing its not going anywhere doing what I'm doing.
Stop me soon if this is a bad idea
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04-10-2013, 08:20 PM #6220
It's a damned calcified rotator cuff... In his shoulder... He can lunge and leg press perfectly fine.
What I am asking is.. What would Jason use as a substitute. Because he holds squats in such high regards (#1 mass builder and awesome way to warm up nervous system).
Thus, my question DOESNT NEED a physiotherapist. It needs someone knowledgable (Jason), to tell me what is second best to squat.. Or is it purely for leg strength and therefore he could do leg press, but with more working sets to equalize stimulation.
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04-10-2013, 08:59 PM #6221
Tbh many people already including jason already said that if a trainee has medical conditions which he cant squat than you should consult a doctor. Why dun you aks the doctor who can squat about your father's conditions and whether he can squat or not. From my own experience leg press cant sub squat because it takes away stabiliser muscles and entire back only working quads glutes and hams, which further means you cant effectively increase strength with leg press.
S120kg/B97.5kg/D140kg/OHP62kg
My training log: http://forum.bodybuilding.com/showthread.php?t=150869353
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04-10-2013, 09:54 PM #6222
- Join Date: Aug 2012
- Location: Co Wicklow, Leinster, Ireland
- Age: 27
- Posts: 2,191
- Rep Power: 3700
Out of curiosity if someone was to do this routine on maintenance calories what would they have to change the sets too? 3x5 like a cut? or 4x5 as a compromise? Obviously not doing this haha but just curious.
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04-10-2013, 10:37 PM #6223
With the OHP, every time I even pick up the bar it seems all tension goes to my right shoulder. Throughout the lift as well, but like I said I can feel tension on it right as I pick the bar up from the rack. This is my worst lift, havent progressed in a week on it because of this shoulder issue. Anybody know why this might be? I noticed my left shoulder can rotate fully smoothly but my right shoulder kind of pops in place after I raise it up to a certain point.
Also can I try underhand grip for bent over row? I never really feel them in my back with overhand gripHigh test crew
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04-10-2013, 11:50 PM #6224
Last edited by Easty20; 04-11-2013 at 12:01 AM.
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04-11-2013, 01:36 AM #6225
Check this out http://forum.bodybuilding.com/showth...36063&page=173 thread #5166
S120kg/B97.5kg/D140kg/OHP62kg
My training log: http://forum.bodybuilding.com/showthread.php?t=150869353
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04-11-2013, 01:49 AM #6226
What's the best frequency to run this?
A b a b rest repeat
Or a rest b rest a rest b rest a etc
Or a b rest a b rest a b rest
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04-11-2013, 01:51 AM #6227
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04-11-2013, 01:54 AM #6228
I'm on my second week and this workout is kicking my ass. Already see my body changing though. Can't wait till I have good progress to show. Just wanted to share ! Stoked.
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04-11-2013, 02:20 AM #6229
That actually doesn't have break times for the cutting routine, only the normal.
And as far as weight increases for cutting, it only says every other workout. That's for the 2.5kg increases to the compounds. It doesn't say how much for the light or the heavy isolated's.
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04-11-2013, 02:40 AM #6230
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04-11-2013, 03:50 AM #6231
When i do my squats, i cant help but lift my heels on decent and ascent, i know i am not as limber as i could be and will be starting to do some stretches to get more flexibility.
Is this really bad form and should i stop squatting till i am more flexible ?
Cheers01'April - 114kg Stretching week, 08'April - XXXkg Gym Week 1, 15'April - XXXkg Gym Week 2, 22'April - XXXkg Gym Week 3, 29'April - XXXkg Gym Week 4
06'May - XXXkg Gym Week 5, 13'May - XXXkg Gym Week 6, 20'May - XXXkg Gym Week 7, 27'May - XXXkg Gym Week 8, Best be at least close to 100kg by now....
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04-11-2013, 04:03 AM #6232S120kg/B97.5kg/D140kg/OHP62kg
My training log: http://forum.bodybuilding.com/showthread.php?t=150869353
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04-11-2013, 04:04 AM #6233
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04-11-2013, 04:08 AM #6234
Could someone check out my post? I injured my shoulder and don't know why to do...
http://forum.bodybuilding.com/showth...post1053698041
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04-11-2013, 05:56 AM #6235
- Join Date: Jan 2013
- Location: Maine, United States
- Age: 35
- Posts: 448
- Rep Power: 220
I've failed over and over and over again in my life, and that is why i succeed.
ice cream & iron crew #5
JasonDB's 5x5 novice program: AN FAQ for newcomers-
http://forum.bodybuilding.com/showthread.php?t=148036063&p=1042365543&viewfull=1#post1042365543
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04-11-2013, 05:58 AM #6236
- Join Date: Jan 2013
- Location: Maine, United States
- Age: 35
- Posts: 448
- Rep Power: 220
I've failed over and over and over again in my life, and that is why i succeed.
ice cream & iron crew #5
JasonDB's 5x5 novice program: AN FAQ for newcomers-
http://forum.bodybuilding.com/showthread.php?t=148036063&p=1042365543&viewfull=1#post1042365543
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04-11-2013, 06:05 AM #6237
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04-11-2013, 08:07 AM #6238
Can I do decline bench press rather than the flat?
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04-11-2013, 08:16 AM #6239
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04-11-2013, 08:20 AM #6240
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