Discussion
V8mate said:
V8mate said:
Had a thought today. 5x5 has been a good regime over the last couple of months, and my strength has smashed through previous PBs. But then today I wondered: has it actually built any visible muscle?
Googling 'does 5x5 build muscle' shows that it's quite a popular topic. What are your experiences?
Anyone?Googling 'does 5x5 build muscle' shows that it's quite a popular topic. What are your experiences?
V8mate said:
V8mate said:
Had a thought today. 5x5 has been a good regime over the last couple of months, and my strength has smashed through previous PBs. But then today I wondered: has it actually built any visible muscle?
Googling 'does 5x5 build muscle' shows that it's quite a popular topic. What are your experiences?
Anyone?Googling 'does 5x5 build muscle' shows that it's quite a popular topic. What are your experiences?
V8mate said:
Had a thought today. 5x5 has been a good regime over the last couple of months, and my strength has smashed through previous PBs. But then today I wondered: has it actually built any visible muscle?
Googling 'does 5x5 build muscle' shows that it's quite a popular topic. What are your experiences?
Worked for me.Googling 'does 5x5 build muscle' shows that it's quite a popular topic. What are your experiences?
I was 51 when I started SL5x5, although I'd 'worked out' for couple of years before. Typical gym knobber just doing what everyone else did, no real planning. You know; legs day, chest day, etc. no real structure.
I stayed skinny-fat - pot belly, love handles and no appreciable muscle development and too often niggles or injuries.
Within 10-12 weeks of 5x5, following the program religiously - no variations, no extras, eating like a horse - I lost most of the fat and muscles appeared from nowhere! Should say my strength increased too.
I was happy with the results and used it as a great platform on which to build. I'd recommend it to anyone, young or old, male or female.
Last December after first 12 weeks SL5x5
I'm a slim build so will never get massive without serious commitment or juice.
Hoofy said:
Before you did 5x5, what were you doing? Or was there just no progression or consistency?
Me? or LG?In my case, I was progressing with muscle definition. My strength has really jumped on since switching to 5x5 but, if anything, whilst I'm a bit 'bulkier', some of the definition has gone.
Having hit some goals - well over bodyweight now on squats and deads, and bench press a bit stalled, I think I might switch back to hypertrophy routines for a couple of months.
Now that you ask, well, both.
The consensus seems to be lower reps for strength, slightly higher (ie not 50 reps a set) for size.
Of course, if you're a complete beginner to lifting, even doing a strength routine will build size.
But I think doing 12 reps of 40kg DB shoulder press is going to result in bigger muscles than 12 reps of 10kg DB shoulder press and the only way you'll stick 40kg DBs over your head is by building strength.
Logically, speaking, anyway.
The consensus seems to be lower reps for strength, slightly higher (ie not 50 reps a set) for size.
Of course, if you're a complete beginner to lifting, even doing a strength routine will build size.
But I think doing 12 reps of 40kg DB shoulder press is going to result in bigger muscles than 12 reps of 10kg DB shoulder press and the only way you'll stick 40kg DBs over your head is by building strength.
Logically, speaking, anyway.
I concur.
Before I started 5x5, I'd do 15, 12, 8-10, 6-8 rep sets of dumb bell presses with 22, 24, 26 and 28kg weights respectively.
Having done the 5x5 for a while, I can now grab 30kg DBs and use them to warm up with! 15 reps are delivered easily.
So I think I might take the developed strength, return to hypertrophy exercises for a while, and then, when I plateau again, try the low rep/heavy weight stuff again.
I think, if nothing else, it's just a reinforcement of the argument of keeping your body on its toes by changing stuff around from time to time. It gets used to a regime, and that phisiological familiarity slows the development.
Before I started 5x5, I'd do 15, 12, 8-10, 6-8 rep sets of dumb bell presses with 22, 24, 26 and 28kg weights respectively.
Having done the 5x5 for a while, I can now grab 30kg DBs and use them to warm up with! 15 reps are delivered easily.
So I think I might take the developed strength, return to hypertrophy exercises for a while, and then, when I plateau again, try the low rep/heavy weight stuff again.
I think, if nothing else, it's just a reinforcement of the argument of keeping your body on its toes by changing stuff around from time to time. It gets used to a regime, and that phisiological familiarity slows the development.
About 14 weeks in from just the bar weight. I have absolutely loved every minute of this. Just added weighted dips, well 2.5kgs, and pull ups. I am a 45 year old keen marathon runner, but cut my mileage in half and started doing 5x5 with the spare time
Squatting 90kgs, BP 57.5 and rows 57.5. I am failing a bit on 50kgs OHP, but repeating seems to work. I couldn't do more than an few pullups and dips, but followed Scooby's tips and for the first time in my life can dip and pullup! I am putting on lots of lean muscle, underpants, jeans and tshirts are starting to get tight.
I realised this was my opportunity to get really strong for the first time, and grabbed it with both hands. My only worry is when 5x5 stops working where I go from there, but the app does give you some help. I train on my own at home in a power rack.
Squatting 90kgs, BP 57.5 and rows 57.5. I am failing a bit on 50kgs OHP, but repeating seems to work. I couldn't do more than an few pullups and dips, but followed Scooby's tips and for the first time in my life can dip and pullup! I am putting on lots of lean muscle, underpants, jeans and tshirts are starting to get tight.
I realised this was my opportunity to get really strong for the first time, and grabbed it with both hands. My only worry is when 5x5 stops working where I go from there, but the app does give you some help. I train on my own at home in a power rack.
lost in espace said:
About 14 weeks in from just the bar weight. I have absolutely loved every minute of this. Just added weighted dips, well 2.5kgs, and pull ups. I am a 45 year old keen marathon runner, but cut my mileage in half and started doing 5x5 with the spare time
Squatting 90kgs, BP 57.5 and rows 57.5. I am failing a bit on 50kgs OHP, but repeating seems to work. I couldn't do more than an few pullups and dips, but followed Scooby's tips and for the first time in my life can dip and pullup! I am putting on lots of lean muscle, underpants, jeans and tshirts are starting to get tight.
I realised this was my opportunity to get really strong for the first time, and grabbed it with both hands. My only worry is when 5x5 stops working where I go from there, but the app does give you some help. I train on my own at home in a power rack.
Same age mate - good stuff fella.Squatting 90kgs, BP 57.5 and rows 57.5. I am failing a bit on 50kgs OHP, but repeating seems to work. I couldn't do more than an few pullups and dips, but followed Scooby's tips and for the first time in my life can dip and pullup! I am putting on lots of lean muscle, underpants, jeans and tshirts are starting to get tight.
I realised this was my opportunity to get really strong for the first time, and grabbed it with both hands. My only worry is when 5x5 stops working where I go from there, but the app does give you some help. I train on my own at home in a power rack.
Asterix said:
Shows what just 12 days inactivity can do. I haven't had DOMS at all since starting 5x5 but the session two days ago was the first after an enforced 12 day break. Legs are aching like a b
d today! Should be a fun this evening...
I'm heading to the gym this afternoon after 3 weeks off (bad case of man-flu followed by a week's holiday). I'll be de-loading a fair chunk but no doubt I'll still be feeling it tomorrow (and the day after)!d today! Should be a fun this evening...Asterix said:
V8mate said:
V8mate said:
Had a thought today. 5x5 has been a good regime over the last couple of months, and my strength has smashed through previous PBs. But then today I wondered: has it actually built any visible muscle?
Googling 'does 5x5 build muscle' shows that it's quite a popular topic. What are your experiences?
Anyone?Googling 'does 5x5 build muscle' shows that it's quite a popular topic. What are your experiences?
Hi All,
I missed this thread too. I've only just started 5x5 after not having been to the gym for ages. A long time ago I could squat 100kg, my peak which involved a lot of eating and being single. I have a tiny frame. I'm 6ft and 70kg and no matter how much I do or eat I stay at around 70kg.
One of my main problems at the moment is that I only end up going twice a week, which isn't enough, but I very much don't have time and also the gym is near my work which I don't go to at weekends. In about 6 months I'll have my own house/garage/power rack which will help a lot.
Anyway, I'm up to:
Squat 47.5kg
Bench 40kg
Row 37.5kg
OH 22.5kg
Deadlift 45kg
I had crazy DOMS after the first week but it's feeling better now.
I missed this thread too. I've only just started 5x5 after not having been to the gym for ages. A long time ago I could squat 100kg, my peak which involved a lot of eating and being single. I have a tiny frame. I'm 6ft and 70kg and no matter how much I do or eat I stay at around 70kg.
One of my main problems at the moment is that I only end up going twice a week, which isn't enough, but I very much don't have time and also the gym is near my work which I don't go to at weekends. In about 6 months I'll have my own house/garage/power rack which will help a lot.
Anyway, I'm up to:
Squat 47.5kg
Bench 40kg
Row 37.5kg
OH 22.5kg
Deadlift 45kg
I had crazy DOMS after the first week but it's feeling better now.
Week 10, Day 2 - StrongLifts 5x5
Squat - 5x5 @ 86.4kg (190lbs)
Bench Press - 5x5 @ 54.5kg (120lbs)
Barbell Row - 5x5 @ 56.8kg (125lbs)
Bench & Row were both fine - it included the deload just to be on the safe side.
Squats - it was noted on my 4th set that a couple of times I was leaning forwards a bit and getting some 'back' into the lift. I'm glad it was noticed and I double checked form on the last set. Tough but doable. Next session will be back to my PB.
Squat - 5x5 @ 86.4kg (190lbs)
Bench Press - 5x5 @ 54.5kg (120lbs)
Barbell Row - 5x5 @ 56.8kg (125lbs)
Bench & Row were both fine - it included the deload just to be on the safe side.
Squats - it was noted on my 4th set that a couple of times I was leaning forwards a bit and getting some 'back' into the lift. I'm glad it was noticed and I double checked form on the last set. Tough but doable. Next session will be back to my PB.
Todays' session.
Squat 95kg 5x5
OHP 50kg 5,3,3,4,3
DL 110kg 5x1
Pullups 10,10,8
The app told me that was my 3rd fail on OHP and I should deload and increment in 0.5kg stages, had a think and pulled some ringspanners out of a bag for future use as weights but may have to buy some fractional weights.
Anyone care to comment on my squat form? I have a touch of piriformis at the moment, probably shouldn't be lifting at all.
www.youtube.com/embed/UJjzAwBEjeU
Squat 95kg 5x5
OHP 50kg 5,3,3,4,3
DL 110kg 5x1
Pullups 10,10,8
The app told me that was my 3rd fail on OHP and I should deload and increment in 0.5kg stages, had a think and pulled some ringspanners out of a bag for future use as weights but may have to buy some fractional weights.
Anyone care to comment on my squat form? I have a touch of piriformis at the moment, probably shouldn't be lifting at all.
www.youtube.com/embed/UJjzAwBEjeU
I'm no expert mate, but I'll make a couple of observations if okay?
The bar's very high, try to get it lower on or just above traps.
You're folding in half, almost good morning it up, maybe try some box squats to get the feel for it?
I'm sure someone more knowledgable will be along shortly with more experience and know-how though. Keep at it, stay strong.
The bar's very high, try to get it lower on or just above traps.
You're folding in half, almost good morning it up, maybe try some box squats to get the feel for it?
I'm sure someone more knowledgable will be along shortly with more experience and know-how though. Keep at it, stay strong.
As above you have the bar in a high bar position but you're essentially trying to low bar squat, but you're not squatting either. It's closer to a good morning, bending over like that as the weights go up you'll just fold in half.
You're depth is also way off, you need to at least break parallel, or if you continue to want to high bar squat you need to go right to the bottom.
I would suggest nailing an air squat first, forget the mechanics of a weighted squat. Just try and find the position where you can get you're arse as close to the floor as possible, hamstrings in contact with you calves. Play about with you're stance width and angle of toes until you can comfortably sit right down and keep tightness in the torso. If you can't get into position you need to work on mobility.
Once you can air squat perfectly every time start adding weight again. Carrying on squatting the way you are will only teach your body bad habits, which you're likely to revert back to under a heavy weight.
This is a good video to start, there's a few parts that help progression: http://youtu.be/2MqWbj1wbhE
You're depth is also way off, you need to at least break parallel, or if you continue to want to high bar squat you need to go right to the bottom.
I would suggest nailing an air squat first, forget the mechanics of a weighted squat. Just try and find the position where you can get you're arse as close to the floor as possible, hamstrings in contact with you calves. Play about with you're stance width and angle of toes until you can comfortably sit right down and keep tightness in the torso. If you can't get into position you need to work on mobility.
Once you can air squat perfectly every time start adding weight again. Carrying on squatting the way you are will only teach your body bad habits, which you're likely to revert back to under a heavy weight.
This is a good video to start, there's a few parts that help progression: http://youtu.be/2MqWbj1wbhE
Gassing Station | Health Matters | Top of Page | What's New | My Stuff