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On November 26 2011 13:35 TotalBalanceSC2 wrote:
First time posting in this thread, just wondering if there are any suplements that help with gaining weight/mass. I am 5' 11" and cant seem to put on any weight. Stuck at 140 lbs. It would help if the suplement had as few side effects as possible. Creatine is out of the question, dad says its too unsafe. thanks for any help!
Calories and protein are both GREAT supplements for gaining muscle.
Nearly everybody who says they "can't seem to be put on any weight" greatly overestimates the amount of food they eat.
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"There are no hardgainers, only undereaters" - some big guy.
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Hi all. I decided I'm going to try out the SL5x5 program because I have low self-confidence, especially recently after breaking up with a long-time gf. I've been durdling around with various workouts for the past 2 months and improving my eating habits, but I haven't decided to fully dedicate myself until now. Any support or advice for a total beginner like me would be much appreciated.
JokerSan (though I would prefer to be called Cyrus....)
Age: 22 || Height: 5'11" || Weight: 168 lbs
Starting Date: 11/28/11
Training goals -- Stick with SL5x5 for 12 weeks and achieve their target weights.
Nutrition goals -- Cook more
Misc goals -- Get a gf
So I have a membership to a local gym, but I've noticed the one power rack is busy all the time. I also figure it's going to take me a ton of time to do my 5x5 squats in the beginning since I've only done them once before so I don't quite know what I'm doing. What's the best way to get in there and get my shit done? Am I supposed to like trade in between sets or is it ok just to occupy the entire area for like 20 minutes?
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Occupy it. If someone asks to work in, let em. (If it's for squats at least.)
Stick to the program.
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On November 27 2011 05:36 JokerSan wrote:
Hi all. I decided I'm going to try out the SL5x5 program because I have low self-confidence, especially recently after breaking up with a long-time gf. I've been durdling around with various workouts for the past 2 months and improving my eating habits, but I haven't decided to fully dedicate myself until now. Any support or advice for a total beginner like me would be much appreciated.
JokerSan (though I would prefer to be called Cyrus....)
Age: 22 || Height: 5'11" || Weight: 168 lbs
Starting Date: 11/28/11
Training goals -- Stick with SL5x5 for 12 weeks and achieve their target weights.
Nutrition goals -- Cook more
Misc goals -- Get a gf
So I have a membership to a local gym, but I've noticed the one power rack is busy all the time. I also figure it's going to take me a ton of time to do my 5x5 squats in the beginning since I've only done them once before so I don't quite know what I'm doing. What's the best way to get in there and get my shit done? Am I supposed to like trade in between sets or is it ok just to occupy the entire area for like 20 minutes?
After your warm-up, you'll get about 4 minutes in between sets. if someone says they need the squat rack, tell them they can go in between your sets, seeing as they have between 3 and 5 mins. If you get along you can get about three people per rack, though it's a hassle.
And don't worry; you'll get your gf when you're a proper bad-ass. It'll be progress pics in a few days, I'll post a pic of my gf. I was a virgin before her, and she's a hottie :D
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Hey guys, I'm still on SS but I've read up a lot on how rack pulls are amazing for people that want to work on their deadlift and overall helps people with back problems.
Should I do them once a week on the same day I do my deadlifts, or would another day be better? And I think I'll approach it the same way I did all the other exercises, i.e., start with bar and move up with weights until bar slows down, and then add 2.5/5lbs a week.
Any good articles/videos about technique? Appreciate it guys.
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generally speaking you dont need any additional exercises, and in fact your deadlift progress may even suffer if you do additional work in the form of rack pulls.
that being said, if you really wanna do them, I guess you can. but I would not advise you to do so until you've hit some serious numbers on your deadlift. search on youtube for some instructional videos. the lift is not that complicated, so you should find some good stuff there pretty easily
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Alright, week1 of 5/3/1 is finished, so I have some first numbers to work with:
OH-Press: 67,5kg x 9 (ok)
Bench Press: 97,5kg x 12 (very good and way more than I expected)
BO-Row: 80kg x 13 (also good and a bit more than I expected)
Squat: 150kg x 10 (ok)
Deadlift: 168,5kg x 9 (that day I felt awful and had to fight for each rep. I should be able to do much better)
So let's see what I can do next week. Also did some face pulls today and they are indeed the exercise I was basically looking for for my rear delts, thx for the tip sJarl.
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On November 27 2011 07:45 Zafrumi wrote:
generally speaking you dont need any additional exercises, and in fact your deadlift progress may even suffer if you do additional work in the form of rack pulls.
that being said, if you really wanna do them, I guess you can. but I would not advise you to do so until you've hit some serious numbers on your deadlift. search on youtube for some instructional videos. the lift is not that complicated, so you should find some good stuff there pretty easily
Hmm...I see, thanks. Around what deadlift weight would you consider it a good point to add rack pulls?
Before I started, and still today, I spend a lot of time on the computer and I'm afraid it'll develop into back problems later on down the road. I'm already getting some lower back pain, so I'm hoping to add some exercises that target the back/lower back. I'm afraid this 'computer guy' form has and will still interfere with my squat/deadlift/etc. technique and form, so hoping to correct that too.
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How long have everyone here added weights before stopping and deloading or switching program? Somehow I have managed to do my squats every time but they are seriously getting close to my limit. Should I just keep adding until 1 day I can't get up and break my back or something? Just wanted to know how everyone else have solved this problem.
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On November 27 2011 08:13 Malinor wrote:
Alright, week1 of 5/3/1 is finished, so I have some first numbers to work with:
OH-Press: 67,5kg x 9 (ok)
Bench Press: 97,5kg x 12 (very good and way more than I expected)
BO-Row: 80kg x 13 (also good and a bit more than I expected)
Squat: 150kg x 10 (ok)
Deadlift: 168,5kg x 9 (that day I felt awful and had to fight for each rep. I should be able to do much better)
So let's see what I can do next week. Also did some face pulls today and they are indeed the exercise I was basically looking for for my rear delts, thx for the tip sJarl.
So you are just doing the regular 5/3/1 setup? You may find the reps a bit too much but I assure you that they work wonders. Just check out (and everyone else should!) http://531year.blogspot.com/ . That guy is a testimony to what hard work and consistency can give you.
Good to know that face pulls were helpful  I like doing those when warming up for bench press but I really should do them every (or at least every other) workout.
@JohnnyBanana: Rack pulls are good if your lockout sucks (and your form is spot on) but they are risky and not really suitable for beginners imo. Regular deadlifts are in almost all cases sufficient. I'd reccomend good mornings and mobility stuff if that is affecting your posture.
Number one thing I feel to correct your posture is just to be aware of that it's bad and consistenly trying to improve it thoughout the day by sitting straighter for example.
On November 27 2011 08:53 Crawler wrote:
How long have everyone here added weights before stopping and deloading or switching program? Somehow I have managed to do my squats every time but they are seriously getting close to my limit. Should I just keep adding until 1 day I can't get up and break my back or something? Just wanted to know how everyone else have solved this problem.
If you are still managing to do them every session it is just time to man up and continue doing them until you really fail. There is a huge gat between feeling like you aren't able to do a set and then actually failing it.
Also improving your recovery can get you miles. Found this gem of a post on a board I sometimes visit:
-Walking at least 30 min a day (somewhat brisk pace)
-hot and/or ice bath
-contrast showers
-regular stretching
-regular foam rolling
-recovery 'workouts', basically the day after you train something, you do a couple movements for that same area with high reps not going anywhere near failure, minimal strain if any at all
-man the fuck up (if not already applied)
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On November 27 2011 08:55 sJarl wrote:Show nested quote +On November 27 2011 08:13 Malinor wrote:
Alright, week1 of 5/3/1 is finished, so I have some first numbers to work with:
OH-Press: 67,5kg x 9 (ok)
Bench Press: 97,5kg x 12 (very good and way more than I expected)
BO-Row: 80kg x 13 (also good and a bit more than I expected)
Squat: 150kg x 10 (ok)
Deadlift: 168,5kg x 9 (that day I felt awful and had to fight for each rep. I should be able to do much better)
So let's see what I can do next week. Also did some face pulls today and they are indeed the exercise I was basically looking for for my rear delts, thx for the tip sJarl. So you are just doing the regular 5/3/1 setup? You may find the reps a bit too much but I assure you that they work wonders. Just check out (and everyone else should!) http://531year.blogspot.com/ . That guy is a testimony to what hard work and consistency can give you. Good to know that face pulls were helpful I like doing those when warming up for bench press but I really should do them every (or at least every other) workout.
I'll start with the normal version, yes. However, I have decided to just throw in occasional singles at the Training-1RM. So today I did a 175kg single for squats and yesterday 115kg BP and 95kg BO-Row. And then keep the weight on these singles constant throughout the cycle, just to get some heavy reps in. And also perform them every other week, like in the PL-version
I don't know about the PL-Version of 5/3/1 (or should I say 3/5/1). I had some trouble comprehending what he really meant at some points. Here is how I understood it: Basically you just do the prescribed reps on the 3reps- and 1rep days, plus two singles at certain percentages. And on the 5reps days you go for an all out set and don't do singles. But I am not sure if this is accurate.
I also did not comprehend the percentages at which the singles should be performed (Training-1RM, real 1RM or goal-for- the-meet-1RM) neither if they are done before or after the last regular set (though I strongly assume after).
Long story short, it wasn't straight forward enough for me and I probably should read it again (which I am going to do tomorrow). But actually I am just hooked on the layout of the normal version at the moment, you basically have monthly and weekly progression at the same time, and always something to look forward to at your workouts.
The good thing about the programm is that you have massive flexibility. You can basically reevaluate after each cycle and change things around a bit to your liking. I'll just start with the normal version and see how it works.
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@cyrus
if you see someone waiting for you then ask if they want to "jump in" (or work in or whatever lol) , you can tell them that you have 3-5 minute rests too if you do (otherwise you'll feel harassed when they are waiting for you to take your turn after 30s rest :p )
if you can then its much quieter during the day than the evening (before 4-5pm)
aannnnnnd if theres a big wait for the rack then you can spend the time stretching , tho youll ache and itll affect your sets a bit
the most important thing IMO is to not miss a day. if you're doing 3-times-a-week then make sure you fit in those 3 nomatter what. even if you feel like SHIT , by the time youve done 1 set of squats you'll feel alive (moreso) and thankful you went
stretching and form takes a long time for a beginner to learn, dont let yourself get comfortable but instead keep revising everything because you'll find you forget things otherwise whilst remembering others (especially if you suck at squats)
really its a case of "do it 100% right or dont do it at all coz your progress will be pathetic" (im speaking for SS here)
dont stress out and get obsessed with numbers (post monthly updates rather than daily). dont freak out that your lifts arent going up as some people describe how they should , just do your best (and dont miss a session even if you cant move up weight or decide to use lower weight) :p
edit: also get some antidepressents lol (NOT citalopram lol *pukes* . fluoxitine is good)
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On November 27 2011 08:55 sJarl wrote:
If you are still managing to do them every session it is just time to man up and continue doing them until you really fail. There is a huge gat between feeling like you aren't able to do a set and then actually failing it.
Also improving your recovery can get you miles. Found this gem of a post on a board I sometimes visit:
-Walking at least 30 min a day (somewhat brisk pace)
-hot and/or ice bath
-contrast showers
-regular stretching
-regular foam rolling
-recovery 'workouts', basically the day after you train something, you do a couple movements for that same area with high reps not going anywhere near failure, minimal strain if any at all
-man the fuck up (if not already applied)
Guess I'll do them until I fail then. Thing is that last 2 reps from 4th and 5th set needed like a 10 sec break while standing still and it took like 4-5 seconds to get up. I am not "feeling like I am not able to do it". But thanks for these recovery pointers <3. I'll definetaly try some of them out. I usually sleep 8-10 hours but this week I got 2h sleep after first training day and 4h after next so that probably had it's impact.
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On November 27 2011 05:36 JokerSan wrote:
So I have a membership to a local gym, but I've noticed the one power rack is busy all the time.
One power rack and no squat racks? Your first goal should be finding a new gym.
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On November 27 2011 10:40 Crawler wrote:Show nested quote +On November 27 2011 08:55 sJarl wrote:
If you are still managing to do them every session it is just time to man up and continue doing them until you really fail. There is a huge gat between feeling like you aren't able to do a set and then actually failing it.
Also improving your recovery can get you miles. Found this gem of a post on a board I sometimes visit:
-Walking at least 30 min a day (somewhat brisk pace)
-hot and/or ice bath
-contrast showers
-regular stretching
-regular foam rolling
-recovery 'workouts', basically the day after you train something, you do a couple movements for that same area with high reps not going anywhere near failure, minimal strain if any at all
-man the fuck up (if not already applied) Guess I'll do them until I fail then. Thing is that last 2 reps from 4th and 5th set needed like a 10 sec break while standing still and it took like 4-5 seconds to get up. I am not "feeling like I am not able to do it". But thanks for these recovery pointers <3. I'll definetaly try some of them out. I usually sleep 8-10 hours but this week I got 2h sleep after first training day and 4h after next so that probably had it's impact.
Yeah, you'll be amazed at your bodies ability to adapt and continue pushing heavy weights around from week to week, just keep working on it. Stick to the SS or SL program as long as you possibly can, they're the most effective way to improve. If you really can't keep going, reassess your goals and figure out a new program that better suits them (whether that be SL into SS, or SS into an intermediate or BB routine, that's up to you.)
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On November 27 2011 08:53 Crawler wrote:
How long have everyone here added weights before stopping and deloading or switching program? Somehow I have managed to do my squats every time but they are seriously getting close to my limit. Should I just keep adding until 1 day I can't get up and break my back or something? Just wanted to know how everyone else have solved this problem.
its great you can keep making gains and havent had to deload. keep it up. i believe malinor did SS until some ridiculous gains.
Im just pissed that I hurt my knee and had to take a week off from squats.
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On November 27 2011 10:00 FFGenerations wrote:
edit: also get some antidepressents lol (NOT citalopram lol *pukes* . fluoxitine is good)
Weightlifting is my antidepressent :D Hard to be sad when you're throwing around heavy weights.
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On November 27 2011 09:33 Malinor wrote:Show nested quote +On November 27 2011 08:55 sJarl wrote:On November 27 2011 08:13 Malinor wrote:
Alright, week1 of 5/3/1 is finished, so I have some first numbers to work with:
OH-Press: 67,5kg x 9 (ok)
Bench Press: 97,5kg x 12 (very good and way more than I expected)
BO-Row: 80kg x 13 (also good and a bit more than I expected)
Squat: 150kg x 10 (ok)
Deadlift: 168,5kg x 9 (that day I felt awful and had to fight for each rep. I should be able to do much better)
So let's see what I can do next week. Also did some face pulls today and they are indeed the exercise I was basically looking for for my rear delts, thx for the tip sJarl. So you are just doing the regular 5/3/1 setup? You may find the reps a bit too much but I assure you that they work wonders. Just check out (and everyone else should!) http://531year.blogspot.com/ . That guy is a testimony to what hard work and consistency can give you. Good to know that face pulls were helpful I like doing those when warming up for bench press but I really should do them every (or at least every other) workout. I'll start with the normal version, yes. However, I have decided to just throw in occasional singles at the Training-1RM. So today I did a 175kg single for squats and yesterday 115kg BP and 95kg BO-Row. And then keep the weight on these singles constant throughout the cycle, just to get some heavy reps in. And also perform them every other week, like in the PL-version I don't know about the PL-Version of 5/3/1 (or should I say 3/5/1). I had some trouble comprehending what he really meant at some points. Here is how I understood it: Basically you just do the prescribed reps on the 3reps- and 1rep days, plus two singles at certain percentages. And on the 5reps days you go for an all out set and don't do singles. But I am not sure if this is accurate. I also did not comprehend the percentages at which the singles should be performed (Training-1RM, real 1RM or goal-for- the-meet-1RM) neither if they are done before or after the last regular set (though I strongly assume after). Long story short, it wasn't straight forward enough for me and I probably should read it again (which I am going to do tomorrow). But actually I am just hooked on the layout of the normal version at the moment, you basically have monthly and weekly progression at the same time, and always something to look forward to at your workouts. The good thing about the programm is that you have massive flexibility. You can basically reevaluate after each cycle and change things around a bit to your liking. I'll just start with the normal version and see how it works.
Ok, I read again today and that is what I came up with (basically the 5/3/1 for the non-competitive powerlifter, page59):
- You do 3/5/1/deload
- On the 3+ and 1+ week you can, after your work sets, work up to a single up to max. 95% of your predicted max. This must mean your real max and not your training-max, since you do 95% of your training-max on your 1+day anway.
- What I am not sure about is whether you should go for max reps on your work sets in all three weeks, or you should stop yourself short on the 5+day (he says on page12 that the 5+ day is not for max reps, but I do not find the elaboration on this anywhere later, and don't really know if this actually holds true for all the outlined variations).
Well, maybe you can help me out here. All things considered, with this version I should probably change to the 3/5/1 for my second cycle, since that is pretty similiar to what I was doing anyway. Maybe I just do the 5+ and cut the assistance work short on that week, maybe has the same effect. I really want to try to some high-rep records as well.
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If you are going for heavy singles (I just go for whatever I'm able to do that day) you don't to to failure on the perscribed reps (3 reps if wk1 or 1 rep if wk3).
Don't be afraid of doing a little less weight if you are feeling off that day.
No failure on wk2 either (5 reps week). It is supposed to be a lighter week since you are going heavy in two other weeks and you need the recovery.
So the cycle is: Heavy -> Medium -> Heavy -> Very light
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EPT
