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Weightlifters: 5x5? #2747797
02/29/20 03:40 PM
02/29/20 03:40 PM
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Puttin' on the foil in Charles...
not_a_charger Offline OP
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Puttin' on the foil in Charles...
Have any of you ever used the 5x5 workout? I've heard good things, and I know it's been around forever, but it seems like it would get boring pretty quickly. If you used it, how long did you use it, and how were the results?


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Re: Weightlifters: 5x5? [Re: not_a_charger] #2747810
02/29/20 04:27 PM
02/29/20 04:27 PM
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Salem
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It has all the commonly acceptable procedures to get big, I don't see how it can't work? Is that what you are trying to do?

Would take too much self-control to take so many days off, I couldn't do it. I go 6 to 7 days a week.


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Re: Weightlifters: 5x5? [Re: not_a_charger] #2747816
02/29/20 04:43 PM
02/29/20 04:43 PM
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Problem most people fall into is when they use a weight they can only rep 5x the quality of each rep falls off drastically and they are only risking injury. If you can't do quality full range rep, it's too heavy.


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Re: Weightlifters: 5x5? [Re: A39Coronet] #2747829
02/29/20 06:00 PM
02/29/20 06:00 PM
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Central Florida
larrymopar360 Offline
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I've never been a fan of these inflexible workouts. I went from 140 to 220 with ten percent body fat, and NO steroids nor any supplements (creatine, etc.). Just by eating and working out with extremely good form and without missing workouts or cutting them short. Plain and simple. I never have liked pre-determined heavy days/light days either, because I might feel real strong and rested on my light day, and then weak and tired on a heavy day. I always believed in pushing my self to the maximum reps on every set, every workout. I never set a number of reps per set either. My belief is why say I'm going to do three sets of eight if I can squeeze out nine on the first set?! If I have more in me, I'm doing more. I have a minimum as a goal and push like hell to try and get that. It's a weight that I usually can get somewhere between 6 and 8 reps. Occasionally I may and try and get a max for my ego I guess. Generally, two to three days rest works per muscle group works best for me.

My belief is that there really aren't any special workouts or tricks. Good nutrition, hard work, and consistency will almost always pay off. Good form will allow you to have the consistency in that you don't get injured. This has always worked for me, and I've watched it work for many around me, and I've watched many that didn't practice these things fail. Usually, it's a back injury first. Next is a Shoulder, knee or elbow pain. It seems to never fail with poor form. And I do realize cardio is important too. But I keep my mouth shut in gym. I'm there to get a workout done, not socialize. Unless I'm asked for help, I'm silent. I probably seem rude to some. Too bad. I always help or spot if asked.


Facts are stubborn things.
Re: Weightlifters: 5x5? [Re: Grizzly] #2747996
03/01/20 11:43 AM
03/01/20 11:43 AM
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Puttin' on the foil in Charles...
not_a_charger Offline OP
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Originally Posted by Grizzly
It has all the commonly acceptable procedures to get big, I don't see how it can't work? Is that what you are trying to do?

Would take too much self-control to take so many days off, I couldn't do it. I go 6 to 7 days a week.


Not really trying to get big, but definitely would like to continue to get stronger. Here's my usual schedule:

Sunday - lift AM
Monday - T25 (cardio video) AM or a day off
Tuesday - lift am, 45 minute boxing class PM or T25 cardio video PM
Wednesday - 45 minute boxing class, 15 minute break, 45 minute kettlebell class PM
Thursday - lift AM, 60 minute boxing class PM or T25 cardio video PM
Friday - 45 minute boxing class, 15 minute break, 45 minute kettlebell class PM
Saturday - 45 minute boxing class, 15 minute break, 45 minute kettlebell class AM

Saturday/Sunday are interchangeable, depending upon my schedule. I am just bored with the lifting I currently do, and am trying to change that up a bit. The kettlebell classes are a great mix of strength and cardio.


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Re: Weightlifters: 5x5? [Re: not_a_charger] #2747999
03/01/20 11:53 AM
03/01/20 11:53 AM
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Central Florida
larrymopar360 Offline
I'm tired...Very tired.
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You are kicking but with the cardio up

One of the issues I always see is too much rest between sets. I bet a lot of you see that. Standing around, talking, looking at phone, etc.. But you are doing all high intensity stuff with good cardio.

I let the "big" go for "fit" being the goal, although I've always been fit. I just more fit now.


Facts are stubborn things.
Re: Weightlifters: 5x5? [Re: larrymopar360] #2748002
03/01/20 12:00 PM
03/01/20 12:00 PM
Joined: Dec 2007
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Puttin' on the foil in Charles...
not_a_charger Offline OP
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Puttin' on the foil in Charles...
Yeah, the 10 minute rest between sets folks just kill me. Get to work, or get out of the way. catfight

I used to weigh 360 lbs., lost almost 200 lbs via diet/exercise, kept that off for 5 years, slowly (by design) put about 40lbs back on, have maintained that for about 7 years now. My resting heart rate is about 42bpm from all of the cardio work I've done. I feel great, can bust my hump all day long in the yard, etc. without feeling exhausted. Boxing is killer cardio, too. The full heavy bag weighs 95 lbs, and when you are throwing 4, 6, 8 punch combinations repeatedly during a 3 minute round, it will leave you gassed. I do plenty of pushups, burpees, etc, during boxing and kettlebell classes, but my weightlifting is lacking at this point. I'm not getting any stronger, and I'm terribly bored doing the same thing over and over.


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Re: Weightlifters: 5x5? [Re: not_a_charger] #2748064
03/01/20 03:51 PM
03/01/20 03:51 PM
Joined: Jan 2011
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Central Florida
larrymopar360 Offline
I'm tired...Very tired.
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Boxing is awesome cardio!!! I don't think people realize until they try!!! Same for jump rope. Looks easy....then you try and realize ten seconds in that it's extremely demanding and will wind the average person within ten seconds!!!

My cardio is done on elliptical machine. Low impact, can set resistance and get a lot out of 40 minutes.

Maybe you can switch the order of things, to help with weight lifting? Start with what you usually finish with. Or, use dumbbells instead of barbells or vice versa. I'm using a lot of dumbbells now in place of barbells. Really requires a LOT of those balancing muscles and muscle symmetry. I use almost no machines. Almost all free weights. So much better. My least favorite machine; Smith Machine. I see people squat on that machine all the time. They are missing out on so much.

P.S. That's an excellent resting heart rate. I'm around 55 to 60 and that's considered really good. I do drink about six cups of coffee a day though lol.



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Re: Weightlifters: 5x5? [Re: larrymopar360] #2748077
03/01/20 04:47 PM
03/01/20 04:47 PM
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Salem
Grizzly Offline
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You're not lifting enough. If you want to move mountains and hit harder you need to get under the bench and the squat rack more. Like at least 4 times a week.

You might not like this, but if you want to get stronger, drop the kettle bells and replace it with 1 to 1.5hrs of lifting. The reason for omitting kettle bells is, My opinion; I think kettle bells are a "fad of the month" thing and it's hard on the joints. twocents The rest of your routine looks really good, I wouldn't change anything else.

I understand your cardio because of the weight you are trying to keep off, good job by the way. up If you feel like you are missing some cardio, just jump on the stationary bike for 15 minutes while you are lifting. It's the best: it doesn't smash your joints like running and gives you a little break from crushing a bunch of inclines.

.


Mo' Farts

Moderated by "tbagger".
Re: Weightlifters: 5x5? [Re: Grizzly] #2748259
03/02/20 10:19 AM
03/02/20 10:19 AM
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Columbus, Ohio
Chally426 Offline
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I did it and it worked well... Just make sure to start out with a light weight as you will be adding to each work out. My squat and dead lifts went way past what I thought I could do...

Re: Weightlifters: 5x5? [Re: not_a_charger] #2748522
03/03/20 09:19 AM
03/03/20 09:19 AM
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you need to have more rest days, especially if you trying to get stronger. Body needs to repair its self. As you get older the body needs more to repair itself. Keep your protein grams up.

Re: Weightlifters: 5x5? [Re: larrymopar360] #2748572
03/03/20 12:25 PM
03/03/20 12:25 PM
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Eagle, Idaho
Neil Offline
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Originally Posted by larrymopar360
Boxing is awesome cardio!!! I don't think people realize until they try!!! Same for jump rope. Looks easy....then you try and realize ten seconds in that it's extremely demanding and will wind the average person within ten seconds!!!

My cardio is done on elliptical machine. Low impact, can set resistance and get a lot out of 40 minutes.

Maybe you can switch the order of things, to help with weight lifting? Start with what you usually finish with. Or, use dumbbells instead of barbells or vice versa. I'm using a lot of dumbbells now in place of barbells. Really requires a LOT of those balancing muscles and muscle symmetry. I use almost no machines. Almost all free weights. So much better. My least favorite machine; Smith Machine. I see people squat on that machine all the time. They are missing out on so much.

P.S. That's an excellent resting heart rate. I'm around 55 to 60 and that's considered really good. I do drink about six cups of coffee a day though lol.



If you want to get in shape copy what boxers or pro motorcycle racers do, which is a mix of weights and cardio and a controlled diet.

https://www.redbull.com/us-en/motocross-ryan-dungey-naked-espn-body-issue-2016

Re: Weightlifters: 5x5? [Re: Neil] #2748583
03/03/20 12:45 PM
03/03/20 12:45 PM
Joined: Jan 2011
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Central Florida
larrymopar360 Offline
I'm tired...Very tired.
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^ Me? I'm in excellent shape. Not like a professional boxer of course, but very low body fat, good muscle mass, low heart rate, low bp, healthy blood work, super healthy diet, lots of cardio mixed with weights. Injury free.


Facts are stubborn things.
Re: Weightlifters: 5x5? [Re: larrymopar360] #2748584
03/03/20 12:48 PM
03/03/20 12:48 PM
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Puttin' on the foil in Charles...
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Puttin' on the foil in Charles...
Yeah, I don't need to get in shape. I'm in great shape. I am just looking to get stronger and change the resistance training portion of my workouts.


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Re: Weightlifters: 5x5? [Re: not_a_charger] #2748630
03/03/20 02:35 PM
03/03/20 02:35 PM
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Central Florida
larrymopar360 Offline
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Originally Posted by not_a_charger
Yeah, I don't need to get in shape. I'm in great shape. I am just looking to get stronger and change the resistance training portion of my workouts.
I get that. I'm always trying to come up with something. Changing the order seems to do the trick for me, but I'm regimented and hate change, I have to force myself, even knowing I need the change lol.


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Re: Weightlifters: 5x5? [Re: larrymopar360] #2748708
03/03/20 06:04 PM
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Re: Weightlifters: 5x5? [Re: Satilite73] #2748798
03/03/20 11:16 PM
03/03/20 11:16 PM
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I don't think I saw what your current weightlifting routine is in terms of sets and reps?

When I was younger and cared about lifting heavy weight, I was using a bench press routine I read in a magazine from some dude who benched like 700 lbs. It was 4x5 as heavy as you could, up to 5 minutes between sets,4x5 flat then 4x5 incline, followed by 4x20 flat dumbell flyes. That's Monday. Friday, easy 4x5 with about 50% of max weight.

A few years later when I didn't care as much about lifting heavy, I would do the "Bas Rutten" MMA workout M and W, and on Friday do something like 2 x 12-15 or more with as much as I could on bench. The Bas Rutten workout has tons of push ups in it, and doing all those pushups on M and W, then bench on Friday, I was surprised how heavy I was able to bench when I wasn't at all focused on benching. On good days I would do like 185 15 times, at a bodyweight of 145. I remember the one rep max equivalent was near 300 lbs, which was good enough for me. That's probably as much or more than I could theoretically max at back when I was doing the 4x5 with heavier weight.

I think I concluded at that point that I didn't really need any set routine, as what expert would ever recommend 2 days of pushups and 1 day of 2x12 in order to get a good bench press?

If you're not getting as strong as you'd like, either you're not lifting enough or you're lifting too much and not giving yourself a chance to recover. Nowadays I don't care about bench press #s so just do the Bas Rutten workout. One thing I have noticed is that if you have in mind how many reps you want to do, your mind and body will kind of work so that once you reach that point, your mind will tell you that you can't do any more, even though you can push past it if you're aware of what your mind is doing. So if I was benching still, I'd probably just do whatever I could safely on any benching day without having a number of reps in mind, and make sure I waited until a day after no soreness to go again, unless going very light if there was any soreness. Since I workout alone, I wouldn't push myself to the brink on bench for the risk of the weight falling. Which is why I stick to pushups now a days.

Re: Weightlifters: 5x5? [Re: not_a_charger] #2749005
03/04/20 04:48 PM
03/04/20 04:48 PM
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Originally Posted by not_a_charger
Yeah, the 10 minute rest between sets folks just kill me. Get to work, or get out of the way. catfight

I used to weigh 360 lbs., lost almost 200 lbs via diet/exercise, kept that off for 5 years, slowly (by design) put about 40lbs back on, have maintained that for about 7 years now. My resting heart rate is about 42bpm from all of the cardio work I've done. I feel great, can bust my hump all day long in the yard, etc. without feeling exhausted. Boxing is killer cardio, too. The full heavy bag weighs 95 lbs, and when you are throwing 4, 6, 8 punch combinations repeatedly during a 3 minute round, it will leave you gassed. I do plenty of pushups, burpees, etc, during boxing and kettlebell classes, but my weightlifting is lacking at this point. I'm not getting any stronger, and I'm terribly bored doing the same thing over and over.

This! I dont have much time to lift so I do 30 minutes without a break about 3 times a week. Example: Squat,curl, overhead press combo with dumbells, planks, tricep press downs, pull ups, walking lunges with 30s doing curls every step, leg lifts, repeat. Wanna die after 30 min straight.







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