C
ChevMandes
Guest
Thanks. Makes sense. Also 120kg X50 is insane.
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Beginners program
N
northofvag
Guest
My 2 cents...
Strength needs to be addressed before anything else. When you are new the growth comes anyway. Too any people now are way too connected to party muscles and the core ingredients are missing. In the beginning you should be activating as much of the body as possible with each movement and each session. Once you plateau, then you decide which direction and you adjust your training to suit. Rep ranges should be quite low as this will assist in the progression of strength whilst preserving the form as there are less reps to muck it up. No sets to failure. This teaches form and control.
Most of what is there can stay, but I think there needs to be a couple of those exercises replaced due to a more beneficial alternative. I suggest keeping it simple but hard for the first 12 months and get your body used to the movements and handling the increased weight and work load. Isolation movements are not necessary at this point.
5 x 5 is the best in the beginning. You can all argue as much as you want to about it, but it is easy to follow for a beginner, easy to program for a beginner and it's proven. I also suggest that you seek a lifting coach and get it right in the beginning. Too many movements are dropped by too many lifters for a number of reasons, and usually this stems from the inability to perform it correctly, causing pain and injuries.
A
Squat
Bench
Row (don't care which one, just do it)
Farmers walk (BW)
B
Dead
Press
Pull up
Hanging leg raises (5 x 10 - 15) YRMV but this is where mine respond. If you can't get your feet to your hands then hold the position for 5 seconds at the apex of the movement each rep until your strength improves.
If you feel like you need more than this then you didn't go hard enough. Alternate each time you pick up the bar. Do not use any machines including smith. You will not benefit from the body's need to stabilise, and it is not a natural movement. In the beginning 3 times a week is ideal and it would look like this:
WEEK ONE - A/B/A
WEEK TWO - B/A/B
etc, etc, etc.
You don't have to have 50 exercises. Do the foundation movements hard and correct. Record everything in a journal and hit PB's whether it be weight or reps.
Enjoy.
UPDATE - I have just realised this post did not reply to the particular post it was intended for. I will leave here anyway as hopefully it can be a discussion point. The original post I was replying to was addressing a beginner routine and had included curls and SLDL along with 8 - 10 rep ranges.
Strength needs to be addressed before anything else. When you are new the growth comes anyway. Too any people now are way too connected to party muscles and the core ingredients are missing. In the beginning you should be activating as much of the body as possible with each movement and each session. Once you plateau, then you decide which direction and you adjust your training to suit. Rep ranges should be quite low as this will assist in the progression of strength whilst preserving the form as there are less reps to muck it up. No sets to failure. This teaches form and control.
Most of what is there can stay, but I think there needs to be a couple of those exercises replaced due to a more beneficial alternative. I suggest keeping it simple but hard for the first 12 months and get your body used to the movements and handling the increased weight and work load. Isolation movements are not necessary at this point.
5 x 5 is the best in the beginning. You can all argue as much as you want to about it, but it is easy to follow for a beginner, easy to program for a beginner and it's proven. I also suggest that you seek a lifting coach and get it right in the beginning. Too many movements are dropped by too many lifters for a number of reasons, and usually this stems from the inability to perform it correctly, causing pain and injuries.
A
Squat
Bench
Row (don't care which one, just do it)
Farmers walk (BW)
B
Dead
Press
Pull up
Hanging leg raises (5 x 10 - 15) YRMV but this is where mine respond. If you can't get your feet to your hands then hold the position for 5 seconds at the apex of the movement each rep until your strength improves.
If you feel like you need more than this then you didn't go hard enough. Alternate each time you pick up the bar. Do not use any machines including smith. You will not benefit from the body's need to stabilise, and it is not a natural movement. In the beginning 3 times a week is ideal and it would look like this:
WEEK ONE - A/B/A
WEEK TWO - B/A/B
etc, etc, etc.
You don't have to have 50 exercises. Do the foundation movements hard and correct. Record everything in a journal and hit PB's whether it be weight or reps.
Enjoy.
UPDATE - I have just realised this post did not reply to the particular post it was intended for. I will leave here anyway as hopefully it can be a discussion point. The original post I was replying to was addressing a beginner routine and had included curls and SLDL along with 8 - 10 rep ranges.
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N
northofvag
Guest
No, I didn't read the entire 227 pages. Like I said I was replying to the very first post in the thread, but it didn't happen the way I thought it would.
We are specifically talking about beginners here and every movement should have a purpose and should involve as many hinges as possible for greater activation and muscle involvement. Deadlift is absent yet there is a parameter for the lift? How do you track and provide the progression to attain the benchmark? SLDL in it's place. Whilst these may be good for the HS, they do not provide the same level of benefit to a beginner, and foundation is the most important thing here. Get the basics right and then move to the additional movements. Isolation exercises do not belong in a beginner program, especially curls. These should be reserved for someone who has gone through a beginner program and had decided on the direction they are going to take. I feel there are a lot more exercises that provide greater benefit to a beginner than curls. Rep ranges were geared more towards hypertrophy as opposed to strength and in the beginning strength and stability are far more important.
Like I said it was my 2 cents for what it is worth and in my experience 5 rep sets would get me to those numbers if I was a beginner as opposed to 8 rep sets.
We are specifically talking about beginners here and every movement should have a purpose and should involve as many hinges as possible for greater activation and muscle involvement. Deadlift is absent yet there is a parameter for the lift? How do you track and provide the progression to attain the benchmark? SLDL in it's place. Whilst these may be good for the HS, they do not provide the same level of benefit to a beginner, and foundation is the most important thing here. Get the basics right and then move to the additional movements. Isolation exercises do not belong in a beginner program, especially curls. These should be reserved for someone who has gone through a beginner program and had decided on the direction they are going to take. I feel there are a lot more exercises that provide greater benefit to a beginner than curls. Rep ranges were geared more towards hypertrophy as opposed to strength and in the beginning strength and stability are far more important.
Like I said it was my 2 cents for what it is worth and in my experience 5 rep sets would get me to those numbers if I was a beginner as opposed to 8 rep sets.
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simo74
Manky Pommie Kunce
Fair enough, but as anyone who has trained for long enough will know there is more than one way to skin a cat (so to speak, I am not advocating actually skining cats ;-) ). The 5 rep approach had been used for a very long time and is a good way to go for many, whether it is optimal had been the subject of many debates and not one I want to start here. But regardless in my opinion effort and consistency are the real sectrets to training success.
Repacked
Punxsutawney resident
ymmv.
The Hamburgler
Spotter Loader
Whether a newbie is doing 8s or 5s is relatively inconsequential as long as there is some form of progression over time
The Hamburgler
Spotter Loader
As long as you're not doing number 2s whilst lifting
Shorr
New member
Hi guys,
I am doing a basic 5x5 program. Does anyone have a formula (or experience) to calculate the 1 rep max based on 5x5? I only found one that calculates the 1 rep max based on a single 5 reps, obviously it has to be much more... Approx how many percent of the 1 rep max can one complete 5x5? Thanks in advance.
Second, as a part of the program I do 5x5 DL as well, but some other programs suggest that only 1 x 5 is enough for DL (and 5 x 5 for other exercises) is that true? What is everyone's opinion/view/experience on it? Thanks...
I am doing a basic 5x5 program. Does anyone have a formula (or experience) to calculate the 1 rep max based on 5x5? I only found one that calculates the 1 rep max based on a single 5 reps, obviously it has to be much more... Approx how many percent of the 1 rep max can one complete 5x5? Thanks in advance.
Second, as a part of the program I do 5x5 DL as well, but some other programs suggest that only 1 x 5 is enough for DL (and 5 x 5 for other exercises) is that true? What is everyone's opinion/view/experience on it? Thanks...
White_Lie
Look at Moi, I'm a Kunce
Are you trying to work out what weight to start at or your actual 1RM?
If you've never done a 5x5 before, start off lighter than you think. The first few weeks may seem easy but it's better than stalling a month in to the program.
If you want to know your actual 1RM, then the only real way is to do it. Hypotheticals don't count for much in terms of bragging rights
If you've never done a 5x5 before, start off lighter than you think. The first few weeks may seem easy but it's better than stalling a month in to the program.
If you want to know your actual 1RM, then the only real way is to do it. Hypotheticals don't count for much in terms of bragging rights
Shorr
New member
Thanks, no I already started and yes, I started a bit light, no problem with that, I just wanted to estimate how I progress. It's only the third week, so I do not expect PB yet, yes, I will test it again once I feel strong and ready (in 20 years
) Any thoughts on dead lift 5x5? Is it ok? Thanks.