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Thread: My Novice 5x5 For Bodybuilders.
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05-02-2013, 08:43 AM #7651
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05-02-2013, 08:49 AM #7652
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05-02-2013, 08:49 AM #7653
Btw I'm in the gym right now and just got done with the first set of squats
Took 2 200mg caffeine pills prior
Holy CRAP in sweating like crazy right now and it's pretty tough to breath :/
Definitely be careful with caffeine dosage guys this ****s got my heart rate going like crazy lol gonna take it easy and try to calm down now
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05-02-2013, 08:54 AM #7654
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05-02-2013, 09:02 AM #7655
I actually have a reasonable tolerance to stimulants
Every preworkout I have tried gives me little to no additional wake up
As well caffeine normally doesn't have a large effect on me, I have just never take this dosage on its own before lol
Again I'm taking plenty of time between sets to be on the safe side
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05-02-2013, 09:30 AM #7656
- Join Date: Apr 2013
- Location: Colorado, United States
- Age: 46
- Posts: 797
- Rep Power: 7453
Nice....I reintroduced caffeine about 3 weeks ago - right before I started 5x5 (ok 3x5 for me).
I started with 275 / pill or drink. I am up to that 3x a day. I specifically was NOT taking right before work out - until yesterday - now I prefer it. It can be a little off-putting though.
I like my stimulants Used to think they were just bs - but yes - now I am a fan. I have to watch for migraines, though - used to trigger them.New Year Fat Loss thread --> https://forum.bodybuilding.com/showthread.php?t=180906143&p=1652695513#post1652695513
___________________________________________
start: 248.6 (3/10/21) | bf ~50.0% (9/3/21)
current: 182.2 (1/13/22) | bf 28.6% (1/13/22)
new year cut goal: ~165-170lbs & bf~21-22%
^^^^^^same as long term goal^^^^^^
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05-02-2013, 09:39 AM #7657
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05-02-2013, 10:11 AM #7658
Well nobody is holding a gun to my head telling me I must squat 3x a week, and I certainly don't want to.
IMO somebody might be able to progress better on a different program even like PPL , maybe adding 5 lbs to the bar everytime isnt the way they progress best but by other means of progressively overloading as wellHigh test crew
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05-02-2013, 10:16 AM #7659
Hey everyone,
I'm new to the BB.com and this program for that matter. I've been running it for about 2 weeks now and loving it. However, I have a question about hyperextension progression. How do you guys do it? I do them while holding a 25 lb plate. I can do 12 at the moment for a few sets. Going to a 35lb plate seems like a large increase and I don't want to progress so fast that my lower back becomes to strong and potentially creates some muscle imbalances. Any help would be great
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05-02-2013, 10:30 AM #7660
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05-02-2013, 10:58 AM #7661
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05-02-2013, 11:05 AM #7662
- Join Date: Feb 2013
- Location: San Jose, California, United States
- Age: 46
- Posts: 235
- Rep Power: 168
I have only been doing the 10 reps and adding 5 lbs each workout. I just hold 2 weights at the same time if I have to. Haven't done 60 lbs yet which I actually think is today, but I'll probably hold a 45 at the bottom then lay a 10 lb and a 5 lb flat next to each other on the 45 plate.
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05-02-2013, 11:13 AM #7663
So I'm going to test my maxes tomorrow morning and just had a few questions before I got started. I understand that we're supposed to be using 75% of our 1 rm for the 5x5 lifts and 65% for the 3x8's, however, how do I go about finding out what weights to start with on hyperextensions and cable crunches? Is there a certain percentage I should be basing them off as well?
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05-02-2013, 11:19 AM #7664
Really wish i could edit the FAQ still to add this in lol
In case anyone has ever been curious about the High-bar vs Low-bar discussion (For squats)...
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05-02-2013, 11:32 AM #7665
- Join Date: Apr 2013
- Location: Colorado, United States
- Age: 46
- Posts: 797
- Rep Power: 7453
New Year Fat Loss thread --> https://forum.bodybuilding.com/showthread.php?t=180906143&p=1652695513#post1652695513
___________________________________________
start: 248.6 (3/10/21) | bf ~50.0% (9/3/21)
current: 182.2 (1/13/22) | bf 28.6% (1/13/22)
new year cut goal: ~165-170lbs & bf~21-22%
^^^^^^same as long term goal^^^^^^
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05-02-2013, 11:34 AM #7666
Not sure about cable crunches as I dont have a machine to do them on (do weighted crunches instead) but for hyperextensions I would just start with body weight for your first workout. Being an accessory its not as big of a deal and if you find the 3x8 BW is far to easy just grab a 10lb plate on the next workout.
Just my recommendation.
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05-02-2013, 11:39 AM #7667
- Join Date: Jan 2013
- Location: Minnesota, United States
- Age: 37
- Posts: 100
- Rep Power: 141
Not everyone can handle the progression of working out 3 times a week. Especially if you're older and have already made lots of gains. You're still light and young. Wait until you get your LBM up a bit and get more towards 30.
Good for you. Are you saying that the people that can't handle ICF 5x5 are freaking out? If you're body can't handle it, why try to make it work?Currently Bulking
“The difference between try and triumph is a little umph. “
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05-02-2013, 11:45 AM #7668
Age has only a slight effect on handling frequency. Handling progression 3x a week as well is due to weight lifting abilities, not age.
As well there are MANY people close to/over the age of 30 who train with 3x frequency and even HIGHER than that (smolov, sheiko, 5/3/1, tons of programs run by people of all different ages with HIGH frequency and AMAZING results). The human body has a much better ability to adapt than most people give it credit for (assuming you rest/eat well enough)
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05-02-2013, 11:46 AM #7669
- Join Date: Jan 2013
- Location: Minnesota, United States
- Age: 37
- Posts: 100
- Rep Power: 141
There is a point where a beginner cannot sustain this type of workout. You guys are advocating the more is better philosophy and are saying its the sure fire way and all I can say to that is good luck you you guys once you max out on newb gains... This program will actually begin to hold you back.
Yeah, because listening to your body with signs of ovetraining is not manly, right? LOL, it's people like you that visit snap city.Last edited by d3votion; 05-02-2013 at 11:53 AM.
Currently Bulking
“The difference between try and triumph is a little umph. “
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05-02-2013, 11:48 AM #7670
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05-02-2013, 11:49 AM #7671
I don't think you really have a solid grasp of the ambiguous term of "Overtraining"
As well, worrying about snap city because form is dangerous is one thing. Getting scared to lift some heavy chit' because your tired is another.
Heres a video that i think covers the "Overtraining" topic pretty well from Layne Norton
http://www.biolayne.com/uncategorize...-overtraining/
HIGHLY encourage watching this
To the individuals who say "oh i can't do this/i can't handle that/it's too tough"...You wanna know what i tell them?
PROVE IT and show me that you can't! Don't say you can't before you even try.Last edited by Charlie581; 05-02-2013 at 12:00 PM.
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05-02-2013, 11:57 AM #7672
- Join Date: Jan 2013
- Location: Minnesota, United States
- Age: 37
- Posts: 100
- Rep Power: 141
So are you telling me that me waking up on cold sweats and waking up 3 times within an hour. Feeling tired all day. Feeling irritable. Having muscle and joint aches. Lack of energy throughout day. Performance decrease in gym. Loss of motivation. Drop in intesity. Are all not signs of overtraining? I know what my body is telling me. It's time to back off.
Currently Bulking
“The difference between try and triumph is a little umph. “
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05-02-2013, 12:02 PM #7673
Yes those are specifically signs of reaching "overtraining"
So deload. This does't mean that the frequency is bad, you have just reached a limit and require a taper in workload for a short time to allow for better recover. Back off for a week and come back, and you WILL be stronger. Do you think a PPL cannot cause those effects?
Again, watch the video i posted.
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05-02-2013, 12:02 PM #7674
- Join Date: Jan 2013
- Location: Minnesota, United States
- Age: 37
- Posts: 100
- Rep Power: 141
Currently Bulking
“The difference between try and triumph is a little umph. “
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05-02-2013, 12:04 PM #7675
^^^
I said what i said to address the feelings of being slightly tired and a little sore (Basically when an individual is just being a wuss)
The symptoms you described though, are in-fact indicators of overreaching. So guess what. You deload. You don't need to get a new program. Watch. The. Video. I. Posted.
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05-02-2013, 12:05 PM #7676
- Join Date: Jan 2013
- Location: Minnesota, United States
- Age: 37
- Posts: 100
- Rep Power: 141
Currently Bulking
“The difference between try and triumph is a little umph. “
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05-02-2013, 12:10 PM #7677
Then you did/are doing something wrong if you are experiencing these sensations so close after a deload.
Chances are...
1. Maybe you didn't deload properly (Workload was not reduced sufficiently)
2. Caloric intake has changed
3. Rest/recovery has changed
4. Addition of stressors (Mental/daily physical activity)
5. Possible medical complications
etc.....
Simply pinning it on "Too much frequency" is not a proper diagnosis.
PS: "I've taken off an entire week already a while back." -- If it is more than 4 weeks ago, than you could do another deload.
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05-02-2013, 12:14 PM #7678
- Join Date: Jan 2013
- Location: Minnesota, United States
- Age: 37
- Posts: 100
- Rep Power: 141
That's just the thing i cannot stand. People thinking that I'm just complaining about the heavy work and cannot do it. Dude, I've been in the Marines and I was infantry. I have the mentality to push through anything that most cannot handle. I'm extremely hard headed and full of competitiveness. When people question my testicular fortitude, I want to hunt them down an twist their necks! Not talking about you specifically but it's the people on these forums that continue to say crap like "man up". They just don't understand how much I want to hurt them...
Currently Bulking
“The difference between try and triumph is a little umph. “
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05-02-2013, 12:21 PM #7679
Im not sure what it is your trying to say anymore to be honest. Your first comments are still confusing me
"There is a point where a beginner cannot sustain this type of workout. You guys are advocating the more is better philosophy and are saying its the sure fire way and all I can say to that is good luck you you guys once you max out on newb gains... This program will actually begin to hold you back.
" -- No one argued against the fact that linear progression lasts forever, so idk what the point of this statement was
"Yeah, because listening to your body with signs of ovetraining is not manly, right? LOL, it's people like you that visit snap city." --Nobody said ignore overtraining signs. What is said though, is that when signs start to rear, you deload. And as well, reaching overtraining is not inhrantly a terrible thing when handled correctly
"Not everyone can handle the progression of working out 3 times a week. Especially if you're older and have already made lots of gains. You're still light and young. Wait until you get your LBM up a bit and get more towards 30." --This is the one that struck a cord. Essentialy you stated because of my age and LBM amount, this somehow attributes to being able to handle high frequency. So if i was 30years of age, and had more muscle mass, i should reduce frequency to grow/progress? I dont think so"
^Take a closer look at how things have been the past few weeks. Again, from the symptoms you described, something needs to be catered to.Last edited by Charlie581; 05-02-2013 at 12:33 PM.
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05-02-2013, 12:32 PM #7680
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