hi guys... I'm new need your advice please

[Bulk1]

Originally Posted by hrdgain81

Since you've been out of the game for a while, you will see some very quick improvements using a 5x5. Slow and steady and you'll be amazed at how quickly muscle memory kicks in.

As for supps, I would begin with simple pre and post workout nutrition which for many of us is whey, dextrose, and maltodextrine.

check out the how to bulk sticky for more info.

Does the muscle keep its memory for good after its grown? I am hopefull that I will reach the level I did before faster this time. I have only done 2 very light training days and hardly anything and already aching like mad. Lucky I played it safe and didnt try and lift anything heavy for the 1st time back. Cant wait to get back in shape again.

The 5x5 does this mean... 5 sets of 5 reps per each exercise right? Do you have to train to failure for each set? (very heavy) and you have to train the whole complete body per session. The same muscle groups each time you train? Thats a lot of sets for one day session? But I may be wrong.. can let me know if this is right? I am wondering if this will give enough time for recovery before the next session. I am new to this style as I've always used split days.

Cheers.

[Bulk1]

Guys, The thing I am a bit unsure about is... I heard you should train Full body and not split training? I thought thats what full body meant like I said in that last post of mine. But looking at the 5x5 method on the 1st page of this thread... its not full body each day? and i cant see any bicep training? no barbell curls or dumbell curls etc? or triceps (I dont think I remember seeing them listed either)?

[_Wolf_]

Originally Posted by hrdgain81

Since you've been out of the game for a while, you will see some very quick improvements using a 5x5. Slow and steady and you'll be amazed at how quickly muscle memory kicks in.

As for supps, I would begin with simple pre and post workout nutrition which for many of us is whey, dextrose, and maltodextrine.

check out the how to bulk sticky for more info.

YOU are cramping my style!

lol

bulk, stick to the template i gave u for the rippetoe program....hrdgain means a simple program and i dont think he will have any problem if u do Ripp's program...

if he has a problem, there will be war i tell YOU!

j/k big guy

[HSfootball16]

Originally Posted by Bulk1

Guys, The thing I am a bit unsure about is... I heard you should train Full body and not split training? I thought thats what full body meant like I said in that last post of mine. But looking at the 5x5 method on the 1st page of this thread... its not full body each day? and i cant see any bicep training? no barbell curls or dumbell curls etc? or triceps (I dont think I remember seeing them listed either)?

you get the arm work built in with the bench/military press/pull ups/rows. i know what your talking about though, but when you do some heavy rows, youll know there working your biceps, trust me. lol

[Bulk1]

When do you take these? dextrose, and maltodextrine. and what are they meant to do? I know I am asking basic stuff... but u gotta start somewhere ;)

[Scorcher2005]

There is a sticky on the 5x5. Its sorda a full body, i guess you could say, but it all revolves around heavy COMPOUND exercises. And there is tricep/bicep work. Its last on the list for the daily exercises due to already hitting them hard with the compounds. Take a look at the sticky.

[_Wolf_]

i have a headache

[Bulk1]

Originally Posted by Sentinel

here is the write-up on the program:

actually there are 2 programs and u can choose either one:

here is the first one:

Starting Strength

THE PLAN:-

Workout A
Squats 3x5
Bench Press 3x5
Barbell Rows 3x5

Workout B
Squats 3x5
Military Press 3x5
Deadlifts 1x5 / Pull-ups 3x failure

WEEKLY PLAN:-

Week 1
Monday - Workout A
Wednesday - Workout B
Friday - Workout A

Week 2
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Week 3
same as week 1

PROGRESSION PLAN:-

you are supposed to start off around 25-30 lbs lighter than ur current 3x5 max and add 5 lbs to the bar every workout session. that means that for squats u will be adding 10 lbs a week because ur doing it thrice a week.

DISCUSSION ON PARTICULAR LIFTS:-

Squat
this has to be done ass-to-grass (just like what u have been doing) for 3 sets of 5 reps with the same wieght. u must add 5 lbs to the bar every session. if u have micro-loading increments like 1 lbs or 2 lbs then it is a good idea to use that to increase the load on a workout to workout basis.

Bench Press
i dont think i need to explian much regardign this hahah...

Barbell Rows
u have to do these with ur back parallel to the floor. here is a video link to show u what i mean: Click Here if u dont want to do JS / GP / MR rows u can also do power cleans. i have bad shoulders so i wouldnt do them, but if u want to, go ahead. the set-rep scheme for power cleans is 5x3 not 3x5.

Military Press
u have to do this with strict form. if u want, u can alternate these with push presses. if u choose to do this without any alternation with push presses u should try to use smaller increments because u have to maintain perfect form.

Deadlifts / Pull-ups
u have to do deadift for only one top work set of 5 reps and increase it by 5 lbs a session. now, on those weeks where workout B repeats itself twice, dont do deadlifts on the second session. instead, do pull-ups with ur bodyweight for 3 sets to failure. if u feel pull-ups are too difficult, then shift to chin-ups and then slowly migrate to pull-ups after a few weeks.

---x----

and the second one:

EXTENSION OF STARTING STRENGTH PROGRAM

THE PLAN:-

Week 1

Monday
Squat
Bench Press
Chin-ups

Wednesday
Front Squat
Military Press
Deadlift

Friday
Squat
Bench Press
Pull-ups

Week 2

Monday
Squat
Military Press
Chin-ups

Wednesday
Front Squat
Bench Press
Power Cleans

Friday
Squat
Military Press
Pull-ups

PROGRESSION:-

same as starting strength

SET-REP SCHEME

for front squat, squat, bench press, military press its 3x5 aka 3 sets of 5 reps with the same weight
for deadlifts its 1 top set of 5 reps aka 1x5
for power cleans its 5x3 aka 5 sets of 3 reps however if u replace with rows its 3x5 aka 3 sets of 5 reps
for pull-ups and chin-ups its 3 sets to failure

NOTES:-

it has the same principles as the starting strength protocol. IMHO, i would do the starting strength protocol for a while till u plateau and then shift to this till u plateau on this and then move onto SF 5x5.

----x----

i also advise u to buy both the books by mark rip. the links are in my signature and the books are fucking brilliant. please do urself a favour and buy them.

i hope i was of help

peace

Sentinel

ok... I'll have to find the sticky... This is what I was looking at tho.. and it didnt look like a full body.

[_Wolf_]

Originally Posted by Bulk1

ok... I'll have to find the sticky... This is what I was looking at tho.. and it didnt look like a full body.

u need the sticky for ur FAQs...not in search of a program. the damn program is laid out right there for u!

it is a full body. u focus on big compound movements where u hit larger muscles and cause more hormone secretion.

i need Eric to come into this thread......

[Kane]

Originally Posted by Voice of Reason

Less time analysing the program...more time doing the program

.