My Novice 5x5 For Bodybuilders.

[Judge248]

For the new comers who haven't seen this before.

Posting that once a day would answer 99% of the questions in this thread.

[AggieBalling]

I've been searching all over my city (Alexandria, Egypt), and I can't find Olympic fractional plates anywhere. They're all cap plates. I also don't have any of the big convenience stores like Walmart, there's simply nothing available.

As for the diet, well, because I really don't want to become large nor do I want to lose weight. I just want to be 'athletic'..'better than average'

Get some chain and a scale. Cut two 2.5lbs chain ropes. Tie each end together with any string. Slide each chain loop onto each end of the bar like a plate. Problem solved.

[iBeastMode207]

Posting that once a day would answer 99% of the questions in this thread.

It'd probably crash the forum lol. It's in my sig, and several people have directed questions to the post. People just don't like to read

[Charlie581]

It'd probably crash the forum lol. It's in my sig, and several people have directed questions to the post. People just don't like to read

At the rate people keep posting, this thread will need a part two, of which I hope an FAQ would be posted in the first comment. Lol

[AggieBalling]

Charlie, I posted the following in the nutrition section. However, your opinion on my questions and calculations would be much appreciated.
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
I am on a bulk and just started using MyFitPal app. However, the numbers do not equal what I calculate using the stickies. What to believe? Can I modify the goal numbers for MyFitPal?

This is what my calculations show
2928 Main cal
439 Surplus Cal
215 Protein
475 Carbs
129 Fat

My Fit Pal says
2940 Cal Goal
110 Protein (wtf)
404 carb (close.. sort of)
98 Fat

In MFP I set my goal at 200 lbs (190 current), light activity and Exercise 3x per week. I am at week 10 on Stronglifts 5x5.

Let me add that this is the first time I have really ever counted calories or macros so I may be off on my calorie calculation but I know that the MFP protein calculation is bs.

[Winfamy]

Charlie, I posted the following in the nutrition section. However, your opinion on my questions and calculations would be much appreciated.
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
I am on a bulk and just started using MyFitPal app. However, the numbers do not equal what I calculate using the stickies. What to believe? Can I modify the goal numbers for MyFitPal?

This is what my calculations show
2928 Main cal
439 Surplus Cal
215 Protein
475 Carbs
129 Fat

My Fit Pal says
2940 Cal Goal
110 Protein (wtf)
404 carb (close.. sort of)
98 Fat

In MFP I set my goal at 200 lbs (190 current), light activity and Exercise 3x per week. I am at week 10 on Stronglifts 5x5.

Let me add that this is the first time I have really ever counted calories or macros so I may be off on my calorie calculation but I know that the MFP protein calculation is bs.

Your macros look good, as for the surplus itself you'll have to keep track of how your weight evolves so you can adjust calories if/when needed.

[Charlie581]

Charlie, I posted the following in the nutrition section. However, your opinion on my questions and calculations would be much appreciated.
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
I am on a bulk and just started using MyFitPal app. However, the numbers do not equal what I calculate using the stickies. What to believe? Can I modify the goal numbers for MyFitPal?

This is what my calculations show
2928 Main cal
439 Surplus Cal
215 Protein
475 Carbs
129 Fat

My Fit Pal says
2940 Cal Goal
110 Protein (wtf)
404 carb (close.. sort of)
98 Fat

In MFP I set my goal at 200 lbs (190 current), light activity and Exercise 3x per week. I am at week 10 on Stronglifts 5x5.

Let me add that this is the first time I have really ever counted calories or macros so I may be off on my calorie calculation but I know that the MFP protein calculation is bs.

I use MFP as well, so I know full well when I say ignore its suggestions. Their formula is terrible. Find your numbers using stickies here, and set MFP goals to zero, and use it to count up instead. Either that or play with number goals to get close enough to your calculated numbers.

Remember tough, your calculated numbers could be wrong, so use it as a starting point. Track your weight, and if you gain/loose outside of wanted progression, reduce/increase calories depending on how it goes


Ps: remember to get around 30-45g fiber, a lot of people forget to get their daily fiber when first tracking food.
As well when using MFP shoot for macro numbers rather calories, a lot of food seems to have incorrect calories, but correct carb/fat/protein, so check what you add sometimes.

[AggieBalling]

Thanks Win and Charlie!!! Since tracking I have noticed that I was eating to few carbs. And I mean way to few carbs. This explains my lack of energy on workout days in the last couple weeks.

[mdoghman]

I have 3 more questions please:

1- how long can I rest between the working sets? (I feel my legs are sore after each workout and it is still sore when I go for the next workout)
2- Is it ok to stick to 3x5 like rippetoe's workout or will that affect the results?
3- With bench press, do I need to let the bar touch my chest as well like the standing press?


Tnx

[Winfamy]

I have 3 more questions please:

1- how long can I rest between the working sets? (I feel my legs are sore after each workout and it is still sore when I go for the next workout)
2- Is it ok to stick to 3x5 like rippetoe's workout or will that affect the results?
3- With bench press, do I need to let the bar touch my chest as well like the standing press?


Tnx

1 - 3-5 minutes, though this isn't set in stone, take as long as you feel like you need to perform optimally in your following set.
2 - If you're cutting that's actually advisable, as you wouldn't benefit from the extra volume and it could actually be counterproductive depending on how much volume you can handle. If you're bulking I really wouldn't advise it as you won't get the same results as if you were doing the full volume.
3 - Yes, but don't bounce it off your chest, just gently touch and move it up.

[Judge248]

I have 3 more questions please:

1- how long can I rest between the working sets? (I feel my legs are sore after each workout and it is still sore when I go for the next workout)
2- Is it ok to stick to 3x5 like rippetoe's workout or will that affect the results?
3- With bench press, do I need to let the bar touch my chest as well like the standing press?


Tnx

Winfamy gave you good responses to this, just I had some additional comments. I keep my rest times at 2 minutes for the compound lifts, although I go a little longer on bench since it is one my weaker exercises and sometimes I go a little faster on rows since I generally can handle it. The determining factor is when you will be able to give it 100%.

For bench press, definitely touch it and don't bounce it. It takes some practice to learn the pacing. I was selling myself short a few weeks ago because I was going too slow in the negative that by the 5th rep stamina was an issue. The key is to control the bar throughout the motion, don't let it control you.

[DirtyBulkUmad]

Right, I'm not trying to mess about with the routine here, don't worry. I think it's a great routine and am sticking to it, but I a question-

If I was to go gym on a 4th day, what would be some movements I could throw in that would complement the routine? I plan on doing some calf and rear-delt work, but would there be anything else that'd be beneficial? I have a lot of energy and 3x a week sometimes doesn't 'satisfy' me (no homo).

[Charlie581]

Right, I'm not trying to mess about with the routine here, don't worry. I think it's a great routine and am sticking to it, but I a question-

Secondly, if I was to go gym on a 4th day, what would be some movements I could throw in that would complement the routine? I plan on doing some calf and rear-delt work, but would there be anything else that'd be beneficial? I have a lot of energy and 3x a week sometimes doesn't 'satisfy' me (no homo).

Try GPP work like sleds, BB-complexs, up-hill sprints, or things like this (Layne Norton pushes trucks on off days). Mobility work and stretching are great to do as well, you just may need to eat a little extra to compensate.

They will benefit you much more than just hitting the gym to re-work muscles that have already been hit. As well you would only be doing the exercise once a week regardless.

[iBeastMode207]

Lol@ faq posted on this page and still questions about rest times

[brady1717]

So complexes are ok to do once a week on an off day?

[mscriven]

Lol@ faq posted on this page and still questions about rest times

This whole thread is the same few questions over and over! With an occasional progress update thrown in.

[dovet]

Hi,

Just switched to JasonDB's 5x5 program from doing splits, mainly because i wanted to start following a proper program for the first time. Although there's lots of squatting and movements that work the posterior chain in the workouts, there isn't anything specifically for calves. This bothers me because I have always had trouble growing my calves even with doing calf-specific training. Should I be adding exercises?

I know a lot of you will say that if it bothers me I should just add a few sets of calf exercises in but I kind of wanted to be trying to follow the program to the letter. Also, should they be growing from the exercises in the workouts already? Or do i just have genetically retarded calves?

Thanks.

[SebastianMorar]

Hi,

Just switched to JasonDB's 5x5 program from doing splits, mainly because i wanted to start following a proper program for the first time. Although there's lots of squatting and movements that work the posterior chain in the workouts, there isn't anything specifically for calves. This bothers me because I have always had trouble growing my calves even with doing calf-specific training. Should I be adding exercises?

I know a lot of you will say that if it bothers me I should just add a few sets of calf exercises in but I kind of wanted to be trying to follow the program to the letter. Also, should they be growing from the exercises in the workouts already? Or do i just have genetically retarded calves?

Thanks.

You can add calves exercises straight after squats, though, this program involves quite a lot of indirect calves work so I wouldn't worry about it.

[Ribsbrah]

I keep stalling at the same weights then resetting and working on form but I still feel like my back angle on squats is too low what do bros? I sit back really far am I not supposed to?

[WhiskeyRitalin]

100kg squats today
And 110kg deadlifts!
Bought 60kg more weights but gonna have to get an Olympic set soon. Best thing is that they were easy. The only thing I'm struggling with is OHP

[mdoghman]

1 - 3-5 minutes, though this isn't set in stone, take as long as you feel like you need to perform optimally in your following set.
2 - If you're cutting that's actually advisable, as you wouldn't benefit from the extra volume and it could actually be counterproductive depending on how much volume you can handle. If you're bulking I really wouldn't advise it as you won't get the same results as if you were doing the full volume.
3 - Yes, but don't bounce it off your chest, just gently touch and move it up.

1- Just to make sure I understood it correctly. Can I rest for like a minute or two if I need between each SET? Or do you mean between each exercise.
IF i can rest that much it would make a big difference. I have a workout partner and we do not rest much; each one of us does his set when the other is done. My rest was not more than 30 sec today and it is exhausting.


2- Another thing please. My muscles (my legs) have been sore since I started this workout. For 10 days now. It's as if they do not recover. Does this mean I am doing something wrong or should my muscles get used to this?

[Winfamy]

1- Just to make sure I understood it correctly. Can I rest for like a minute or two if I need between each SET? Or do you mean between each exercise.
IF i can rest that much it would make a big difference. I have a workout partner and we do not rest much; each one of us does his set when the other is done. My rest was not more than 30 sec today and it is exhausting.


2- Another thing please. My muscles (my legs) have been sore since I started this workout. For 10 days now. It's as if they do not recover. Does this mean I am doing something wrong or should my muscles get used to this?

1 - Yes, I mean between sets. By only resting for 30 seconds you're pretty much turning weightlifting into cardio. You'll be able to move a LOT more weight by resting 3-5 minutes and get a lot more bang for your buck

2 - That's perfectly normal, it just means your body isn't used to this kind of effort. It'll eventually subside and you'll hardly ever get sore again as long as you keep the frequency up.

[mdoghman]

1 - Yes, I mean between sets. By only resting for 30 seconds you're pretty much turning weightlifting into cardio. You'll be able to move a LOT more weight by resting 3-5 minutes and get a lot more bang for your buck

2 - That's perfectly normal, it just means your body isn't used to this kind of effort. It'll eventually subside and you'll hardly ever get sore again as long as you keep the frequency up.

Thank you so much
(although I am going to end up spending even more time at the gym lol)

[jabringmann]

I use MFP as well, so I know full well when I say ignore its suggestions. Their formula is terrible. Find your numbers using stickies here, and set MFP goals to zero, and use it to count up instead. Either that or play with number goals to get close enough to your calculated numbers.

Remember tough, your calculated numbers could be wrong, so use it as a starting point. Track your weight, and if you gain/loose outside of wanted progression, reduce/increase calories depending on how it goes


Ps: remember to get around 30-45g fiber, a lot of people forget to get their daily fiber when first tracking food.
As well when using MFP shoot for macro numbers rather calories, a lot of food seems to have incorrect calories, but correct carb/fat/protein, so check what you add sometimes.

In MFP there is a way to change the your percentages pretty easily on the website. at the top after you log in Goals> changes goals> custom you can then change how many calories you want to use as well as the percentages of protein, carbs, and fats.

[jabringmann]

I keep stalling at the same weights then resetting and working on form but I still feel like my back angle on squats is too low what do bros? I sit back really far am I not supposed to?

youtube.com/watch?v=2ME8gEN54Ao here is a link on how to " so you think you can squat?" there are 5 parts to it. after i watched all of them my squat improved greatly and i havent stalled since. ( i did deload after watching, to work on form)

[sn2012]

Can the power clean serve as a replacement to the barbell row in Jason's 5x5

[Charlie581]

In MFP there is a way to change the your percentages pretty easily on the website. at the top after you log in Goals> changes goals> custom you can then change how many calories you want to use as well as the percentages of protein, carbs, and fats.

this is what i referred to as either set them equal to zero and count up, or play with them to get correct numbers.

[jabringmann]

Can the power clean serve as a replacement to the barbell row in Jason's 5x5

no. the program is laid out the way it is for a reason.

go to pg 173 post #5166 for the F.A.Q.

[jabringmann]

this is what i referred to as either set them equal to zero and count up, or play with them to get correct numbers.

my bad. just trying to help those who havent used it before.

[Charlie581]

my bad. just trying to help those who havent used it before.

oh no problem lol

Yeah it took a while to find those settings when i first started using MFP haha