Olympus Posted August 4, 2006 Share Posted August 4, 2006 I did the second day yesterday... due to unforseen circumstances, my workout day shifted to T TH SAT.... In any case, Im dreading the third day workout... groan................ My body is not very sore... but It's considerably weakened from the program... How long do you think do i need to adjust? The inital weeks of 5x5 are deloading to let your body adapt and adjust, also unload the possible overtraining you did. You can allow two day in between workouts. Soreness is not an indicator of a good workout. Quote Link to comment
Olympus Posted August 4, 2006 Share Posted August 4, 2006 @jaymz - i heard about pyramiding and i've ask some few guys at the gym about how it works.. unfortunately got no good answers but that it is important for progress of muscle growth. <sigh> anyway, i'll try to read and learn about 5x5 (thanks olympus) any sites you could refer for 5x5? -TIA! How about just doing the same thing Equus is doing? Quote Link to comment
Equus Posted August 4, 2006 Share Posted August 4, 2006 m not overly sore... just not used to the pace... are you suppose to really do the one minute rest between sets? its seems a bit of a killer and my ears were ringing from the pressure but was able to finish the sets... Quote Link to comment
Olympus Posted August 4, 2006 Share Posted August 4, 2006 m not overly sore... just not used to the pace... are you suppose to really do the one minute rest between sets? its seems a bit of a killer and my ears were ringing from the pressure but was able to finish the sets... Rest as long as needed. For squats, I sometimes need up to 15 minutes in between sets, especially if they are heavy singles Quote Link to comment
Equus Posted August 4, 2006 Share Posted August 4, 2006 honestly, you can really it whatever you want... pero bawian... on a day that you know you ate a lot in terms of fat content and carbo content and sugar, eh di work out extra... A food that is high in fat content has a high calric index which needs to be broken down metabolically but sugars and carbs having a relatively high metabolic index is more readily available for use or storage... so if you eat high carbo foods and sugary foods and don't burn it more or sooner, they are more susceptible to being stored... high fatty foods will more directly affect your cholesterol levels and HDL and LDL... but thats about it... Highly fatty foods need to go through a lot of metabolic processes before they are in a form that can be stored or used... In effect, that is why atkins diet can rapidly decrease your body fat percentage... In any case, ganon lang yung patakaran ko... eat a well balanced meal in smaller portions but same ratio... And in the event na i over ate, i need to do extra work... that simple... But to answer your question regards bread... yes... breads that you will find in a local bakery are VERY high in everything, cause they use lard to make it so high in fat... they use a lot of starch as well so high in carbo plus s@%t load of sugar para pampalasa... so asan ka pa diba? you're better off going to the canteen and getting double serving of vegetables and a single serving of meats with no rice... I am on a one cup of rice per meal diet... everything else madamihan or basta more... Post your work out... it will be very interesting to see... i want to post before pics also to give you guys an update but i don't know how to post pics... Quote Link to comment
Equus Posted August 4, 2006 Share Posted August 4, 2006 parang konti yung sets mo... just my opinion... need more than that to get signficantly better... Quote Link to comment
jaymz Posted August 4, 2006 Share Posted August 4, 2006 How about just doing the same thing Equus is doing?That's right. I only answered pyramiding and 8 sets and below because it seems from his current routine, he does not know that one good way to train is to lower your reps and increase your weights. As for the 5x5, I'm going to draw up a routine based on it this weekend. I'll be doing that for the next 4 weeks (hopefully for a longer time :thumbsupsmiley: ) Here's my questions:Would you recommend a 5x5 routine 4x a week (Monday/Tuesday, Thursday/Friday)? If yes, what do you suggest for a split there? I'm thinking of this? Monday - UpperTuesday - LowerWednesday - offThursday - UpperFriday - Lower Can I throw in some isolation exercises anywhere in a 5x5 routine? Would it be helpful or I'm getting enough from the compounds I'm doing with a standard 5x5 routine? I've seen 5x5 routines with barbell curls and triceps pushdowns. If yes, do I have to do it in a 5x5 format? Quote Link to comment
devlin_acura Posted August 4, 2006 Share Posted August 4, 2006 How about just doing the same thing Equus is doing? that i might need your help. read one article on t-nation about 5 variations of 5x5.though i am starting to understand, i cannot grasp the whole concept of 5x5, yet. ill try to read more. Quote Link to comment
devlin_acura Posted August 4, 2006 Share Posted August 4, 2006 That's right. I only answered pyramiding and 8 sets and below because it seems from his current routine, he does not know that one good way to train is to lower your reps and increase your weights. ......... yup, i didnt know this.. thanks for sharing it! Quote Link to comment
jaymz Posted August 4, 2006 Share Posted August 4, 2006 My past routines are just the common 3 pyramid sets starting on 8-10 reps then going down by 2 reps for every sets, then my last set would be to failure. I was also a "fan" of supersets and that's what i did to with my biceps/triceps and back/chest. Although I have gained more or less 10lbs and somehow that was able to erase the look of "skin and bones" in my "physique", I always feel that my progess is slow or I could have gain more than what I have now. I've seen the 5x5 routine before but I didn't give it thorough read as I thought it was more on strength training. Just yesterday, I read some 5x5 articles and feedbacks on some forums in the net. The overall concensus is that this routine works :thumbsupsmiley: Though I wasn't able to read some details/theories/principles etc on why 5x5 works so well, the mere fact that its on the low rep - heavy weight range, I'm going to try it on Monday (I'm currently on a 6 days break from training). Tomorrow, I'll be going to the gym to do bench press, deadlift (if space will permit ), squat, pullups and barbell rows maybe just for a 3x3. I'll gauge the amount of weights that I'll be using and try to feel the hang of the 5x5 routine for my regular training starting on Monday. Quote Link to comment
Eclipseguy Posted August 4, 2006 Share Posted August 4, 2006 m not overly sore... just not used to the pace... are you suppose to really do the one minute rest between sets? its seems a bit of a killer and my ears were ringing from the pressure but was able to finish the sets... 1-2 minutes of rest between pyramid sets. 5-10 minutes between heavy sets. Always do a couple of 3 rep progressive warmup sets before volume (constant weight) sets. Quote Link to comment
Eclipseguy Posted August 4, 2006 Share Posted August 4, 2006 That's right. I only answered pyramiding and 8 sets and below because it seems from his current routine, he does not know that one good way to train is to lower your reps and increase your weights. As for the 5x5, I'm going to draw up a routine based on it this weekend. I'll be doing that for the next 4 weeks (hopefully for a longer time :thumbsupsmiley: ) Here's my questions:Would you recommend a 5x5 routine 4x a week (Monday/Tuesday, Thursday/Friday)? If yes, what do you suggest for a split there? I'm thinking of this? Monday - UpperTuesday - LowerWednesday - offThursday - UpperFriday - LowerCan I throw in some isolation exercises anywhere in a 5x5 routine? Would it be helpful or I'm getting enough from the compounds I'm doing with a standard 5x5 routine? I've seen 5x5 routines with barbell curls and triceps pushdowns. If yes, do I have to do it in a 5x5 format? You won't need isolation exercises. Isolation is a myth, btw. One of my Assistant Coaches has managed to increase his biceps from 15.5" to 17" in 6 months by doing only rows, presses, and pullups in our various phases of training. He had many years of training prior to coming to train with us and was competitive. He is also drug free and plans to compete in the Jr. Nationals where qualification for the World's will be drug tested with respect to the IPF. What you've read is what is "allowed" (but frowned upon) with respect to the 5x5. In other words, exasperated coaches let their athletes do "beach" work so they stop whining It makes no difference in your development....and is more for placebo effect. I suggest that you stick to 3 days of training per week. The 5x5 seems simple, but can get brutal toward the end of the 3rd and 4th week, especially if you are an experienced trainee. Advanced 5x5's are what we do for Phase 2. This must be administered in person since it is highly technical in nature. There is a simple 3x3 that people can do for their phase 2, but it's not nearly as effective as a tailored progression. Quote Link to comment
Eclipseguy Posted August 4, 2006 Share Posted August 4, 2006 m not overly sore... just not used to the pace... are you suppose to really do the one minute rest between sets? its seems a bit of a killer and my ears were ringing from the pressure but was able to finish the sets... If you think that's bad, wait until you get to Phase 3! It's like 50 Turkish midgets are stomping on your forehead once you finish a 10x10 with heavy squats or deadlifts Quote Link to comment
Olympus Posted August 5, 2006 Share Posted August 5, 2006 Question about food. Mataas ba ang fat content ng mga tasty breads or ng mga bilog na bread na nabibili sa mga home bakery? No choice na kasi talaga ko ngayon eh. Breakfast lang ang maayos. first off, in your case fat is the last thing I'd worry about Parang start ako sa simula eh. Bale 2 - 3 weeks kong gagawin ito before advance program. Pang pa ready lang ng muscles since natigil ako eh. Advice ng PT ko take it slowly specially sa shoulder ko. MWF at Sat lang whole body. Warm up: 5 min regular walk Bench Press (Olympic Bar) 10-10-8Dumbell Flys 10-10-8Dumbell Shoulder Press 10-10-10Upright Row 10-10-8Tricep Extension 10-10-8 Laterall Pulldown (Wide) 10-10-10Laterall Pulldown (Close) 10-10-10Bicep Curl (Barbell) 10-8-8 Squat 10-10-8Hack Leg press 10-10-10Dead lift 10-10-10Calf Raise 10-10-10 Flat Abs Crunches 200-200Leg Raise 50-50 (dati nakaka 100 ako) Cardio 30min walk lang Stretching 15sec-20sec each pose Cooldown 5min walk lang din. Sobrang simple lang. Nananakit na nga katawan ko ngayon eh. Mya post ko yung pics, laki ng pinayat ko. Kahit lumakas yung kain ko, namayat ako because of puyat at work. 12-15hours kasi duty ko eh This topic is for healthy discussion, NOT A FREAKING BLOG OR TRAINING JOURNAL. if you wanna make these types of posts, start a new freaking thread. Quote Link to comment
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.