My Novice 5x5 For Bodybuilders.

[tazui1982]

Oh, yeah, don't get me wrong, 5lbs a workout is a lot. I don't progress by that much in a month now! I don't have 1lb plates available, though, so on barbell exercises the least amount I can go up by is 5lbs. I know a lot of routines have double progression, but if I understand correctly it's strictly 5 or 8 reps here.

Go to hardware store or market and buy a pair of 1lb & 2 lb chains insteaf of micro plates, helped me alot with press and bench.

[youngwiz]

so this program is legit right? Trying to get that 2/3/4 asap

[mikeallen52]

What do you mean by 2 days HIIT/LISS, though? One or the other? Or one day of HIIT, one day of LIIS? And yeah, stop eating so much seems like an easy options, but I get the shudders just thinking about dropping below 2500 kcal.

Pick one of them and do it twice a week.
If you workout MWF, do it TuThurs.

I'm fine on about 2000cal a day and I used to be quiet large :P High protein and you should be fine. It's not as bad as you think! It's purely psychological!

[tazui1982]

so this program is legit right? Trying to get that 2/3/4 asap

Yes its ligit, not sure about 2/3/4 tho cause I'm stuck at 1/2/3

[Litres]

Oh, yeah, don't get me wrong, 5lbs a workout is a lot. I don't progress by that much in a month now! I don't have 1lb plates available, though, so on barbell exercises the least amount I can go up by is 5lbs. I know a lot of routines have double progression, but if I understand correctly it's strictly 5 or 8 reps here.

I'm using a double progression for certain exercises in this program. I would set a 8-12 range, start from 8 and increase reps until I hit 12.Then I would add weight, start from 8 reps and increase reps until 12 again. It's the only way to keep on progressing every session.

[windsurf1979]

Been on this program for about 6 weeks now and I really like it. Would there be an issue with throwing in a few isolation moves on the weekend if I'm doing mon/wed/fri to address some imbalances or is that likely overtraining for a newbie? For example, on saturday doing a 20 min workout with my cardio thats something like incline bench, core work, shrugs, etc?

[Winfamy]

Been on this program for about 6 weeks now and I really like it. Would there be an issue with throwing in a few isolation moves on the weekend if I'm doing mon/wed/fri to address some imbalances or is that likely overtraining for a newbie? For example, on saturday doing a 20 min workout with my cardio thats something like incline bench, core work, shrugs, etc?

If you're a newbie you don't have any imbalances. Your whole body needs to grow. Minor things will eventually balance out. Fixing imbalances if needed will be done in your intermediate phase, don't worry about it for now.

[youngwiz]

Yes its ligit, not sure about 2/3/4 tho cause I'm stuck at 1/2/3

well im already at 175/275/325 so im hoping to get 2/3/4 by end of summer (realistic)?

[SebastianMorar]

Anyone here know if mild scoliosis can cause the muscle imbalance I have? (Left bicep and left tricep noticeable bigger than my right ones).
I know as a beginner you may get those but I've also heard from another person that his imbalances was caused by his scoliosis...

[lrd3]

well im already at 175/275/325 so im hoping to get 2/3/4 by end of summer (realistic)?

yes

[Krunkz]

well im already at 175/275/325 so im hoping to get 2/3/4 by end of summer (realistic)?

You bet it's realistic. Just have to make sure you rest, eat right and lift proper!

[EmperorRyker]

Go to hardware store or market and buy a pair of 1lb & 2 lb chains insteaf of micro plates, helped me alot with press and bench.

Thanks for the suggestion, I haven't thought about that before. Not sure how I'd look walking around the gym with chains, though

Pick one of them and do it twice a week.
If you workout MWF, do it TuThurs.

I'm fine on about 2000cal a day and I used to be quiet large :P High protein and you should be fine. It's not as bad as you think! It's purely psychological!

Ah, OK. As for calories, I know it's psychological, but that's also a problem.

I'm using a double progression for certain exercises in this program. I would set a 8-12 range, start from 8 and increase reps until I hit 12.Then I would add weight, start from 8 reps and increase reps until 12 again. It's the only way to keep on progressing every session.

So which exercises in particular have you found needed steering away from the strict 8 recommendation? Or are you using double progression on everything but the big three?

[MackemSLAM]

Been doing this for three weeks now and making good progress with all my lifts.

Last week though I started to get pain in my groin (both sides) when squatting. It was really quite bad today.

Any advice?

[iBeastMode207]

Thanks for the suggestion, I haven't thought about that before. Not sure how I'd look walking around the gym with chains, though

Ah, OK. As for calories, I know it's psychological, but that's also a problem.

So which exercises in particular have you found needed steering away from the strict 8 recommendation? Or are you using double progression on everything but the big three?

Were you the one complaining about not being able to gain weight? If so my only advice is STOP THE CARDIO.

[iBeastMode207]

For anyone wanting to know about squat technique or just to have a good read, allpro's posts are very informative in this thread...

http://forum.bodybuilding.com/showth...ght=squat+deep

[foaj]

been doing this for 4 weeks now, feels great. trying to get to 1/2/3/4. thanks for the program and videos JasonDB.

[SebastianMorar]

been doing this for 4 weeks now, feels great. trying to get to 1/2/3/4. thanks for the program and videos JasonDB.

What's 1/2/3/4? 1 = ?

[JoshuaPP]

Calf work? Is there any reason why it isn't involved?

[foaj]

What's 1/2/3/4? 1 = ?

1 plate on OHP

[Krunkz]

What's 1/2/3/4? 1 = ?

The 1 is probably OHP. Seems the most logical lift to have a 1 plate goal for.

[iBeastMode207]

Calf work? Is there any reason why it isn't involved?

It is. Squatting heavy ass weights 3x a week is sufficient calf work, but you can add calf raises if you really feel the need

[JoshuaPP]

It is. Squatting heavy ass weights 3x a week is sufficient calf work, but you can add calf raises if you really feel the need

Is it? I hadn't realised squats worked the calves much...

[iBeastMode207]

Is it? I hadn't realised squats worked the calves much...

Not a whole lot, but enough or most. Pretty sure genetics have a lot to do with calves, but you can add in calf raises

[Krunkz]

Not a whole lot, but enough or most. Pretty sure genetics have a lot to do with calves, but you can add in calf raises

I rarely do direct calf work. When I do do them I throw about 5 plates on and do 2 sets of 20. Still doesn't feel like much work. Of course I was a huge fatty and am still losing weight. Calves are massive though. Might be the muscles I am most proud of.... lol

[tazui1982]

What's 1/2/3/4? 1 = ?

I thought it was weighted chinup

[tazui1982]

I squatted 92.5kgx5x5 yesterday
http://www.youtube.com/watch?v=L5M0paW54Mo

From behind I could see that my knees went out with the toes, but from the side my knees went to far ahead, which is exactly the reason my left knee is sore right now

Anyway, I might have to take 5kgs off the bar again to correct the technique and sit back more, any tips guys?

[MMalik316]

I am forced to do squats in a smith machine. After 2 months I will change gym and will have access to squat rack. Until then can I add some extra exercise to hit the muscle groups which a smith machine dose not?

I was thinking of glute press for working the glutes. What do you guys think? suggestions?

[tazui1982]

I am forced to do squats in a smith machine. After 2 months I will change gym and will have access to squat rack. Until then can I add some extra exercise to hit the muscle groups which a smith machine dose not?

I was thinking of glute press for working the glutes. What do you guys think? suggestions?

I would advise against squatting in smith machine because it takes balancing and sitting back completely making squat very unnatural. Better wait till u hit the new gym and squat free weights.

[Litres]

So which exercises in particular have you found needed steering away from the strict 8 recommendation? Or are you using double progression on everything but the big three?

Depends on the individuals. I can't add 5 lbs every session to my curls, facepulls, crunches. So those I would use a double progression. Other exercises like shrugs, skullcrushers, hyperextensions I can manage a 5lbs increase. So on those I would just stick to 8 reps. Again, it depends.

[jabringmann]

Depends on the individuals. I can't add 5 lbs every session to my curls, facepulls, crunches. So those I would use a double progression. Other exercises like shrugs, skullcrushers, hyperextensions I can manage a 5lbs increase. So on those I would just stick to 8 reps. Again, it depends.

i thought you were suppose to only add 2.5 lbs to accessory exercises on every other work out with them, not 5 lbs. i could be mistaken though.