Build A Model Body!

[Eclipseguy]

I think I have seen this routine/program somewhere in the net (goes by the name 5 x 5 ). I guess I look for it and read the mechanics/theory/principles whatever of this one before I would go asking more questions here.

 

Just some few simple questions:

I have read a lot of times that our lower body is composed of many slow twitch (spelling check, anyone ) fibers and the way to train these muscle type is through high repetitions (12 and above)? So how squats have gone to 5 reps only with heavy weights? Or is the number of sets will make it look like with a "high repetition" routine for squats?

 

Squats 3 times in a week? :sick: Well, it's not that I already have my own take on this. I'm just curious EG or Olympus, could it lead to overtraining? (the dreaded word in weight training :goatee: )

 

It can lead to overtraining how? The problem is that people lead you to think this since they rest one week after doing 30 sets per body part. Here we're doing 15 total sets of squats, and only 6 of those 15 sets are tough....again spread out over 3 sessions. It's over-reaching, not overtraining and we've done it successfully for hundreds of individuals at our gym alone, not to mention the near 1,000,000 NCAA athetes abroad throughout history who followed it or something similar. In fact, the 5x5 is engineered by Coach Bill Starr, arguably the greatest strength coach who ever lived. His program is 30 years old. We have a modified version of it that we use for our Phase I of training.

 

Notice that we do a volume day, a lesser conditioning day, and then an intensity day. Notice also that we work the entire body 3 times per week. Again, I have heavyweight bodybuilders and URCC fighters who follow a similar protocol. I can't imagine most beginners who wouldn't be happy with even 20% of their muscle mass

 

The lower body is not primarily slow twitch fibers. The hamstrings and glutes are predominantly fast twitch fibers. Most slow twitch fibers can take on a fast-twitch characteristic, meaning that they will begin to respond to weights in a low-rep range over time.

 

Do a Google search on the Bill Starr 5x5 for a bunch of good overviews. Again, it is only 1 component of our basic programs.

[jaymz]

It can lead to overtraining how? The problem is that people lead you to think this since they rest one week after doing 30 sets per body part. Here we're doing 15 total sets of squats, and only 6 of those 15 sets are tough....again spread out over 3 sessions. It's over-reaching, not overtraining and we've done it successfully for hundreds of individuals at our gym alone, not to mention the near 1,000,000 NCAA athetes abroad throughout history who followed it or something similar. In fact, the 5x5 is engineered by Coach Bill Starr, arguably the greatest strength coach who ever lived. His program is 30 years old. We have a modified version of it that we use for our Phase I of training.

 

Notice that we do a volume day, a lesser conditioning day, and then an intensity day. Notice also that we work the entire body 3 times per week. Again, I have heavyweight bodybuilders and URCC fighters who follow a similar protocol. I can't imagine most beginners who wouldn't be happy with even 20% of their muscle mass

 

The lower body is not primarily slow twitch fibers. The hamstrings and glutes are predominantly fast twitch fibers. Most slow twitch fibers can take on a fast-twitch characteristic, meaning that they will begin to respond to weights in a low-rep range over time.

 

Do a Google search on the Bill Starr 5x5 for a bunch of good overviews. Again, it is only 1 component of our basic programs.

I see. I think you have a point with regards to volume and overtraining. I never know until now that hamstrinngs and glutes are primarily made of fast twitch muscles. My last question before I do googling 5x5 would be regarding pullups grip. What do you instruct for this, wide or narrow grip, underhand or overhand? With just my body weight, I think I can do 8-10 using narrow grip underhand whereas I can't even make 1 with an overhand wide grip :sick: For the wide grip, is there a difference if you hang on a bar with slanting ends, like the one used in lat pulldows and a straight bar?

[Olympus]

I see. I think you have a point with regards to volume and overtraining. I never know until now that hamstrinngs and glutes are primarily made of fast twitch muscles. My last question before I do googling 5x5 would be regarding pullups grip. What do you instruct for this, wide or narrow grip, underhand or overhand? With just my body weight, I think I can do 8-10 using narrow grip underhand whereas I can't even make 1 with an overhand wide grip :sick: For the wide grip, is there a difference if you hang on a bar with slanting ends, like the one used in lat pulldows and a straight bar?

 

We encourage a shoulder width underhand grip. My take on that is it puts you in a biomechanically advantageous position and makes your biceps work harder therefor you are getting a great back and bicep workout in one session :cool:

[Equus]

why do you want a joint bicep and back work out? the bicep naturally expires faster than the back due to ratio of muscle size thus leaving the lats wanting for more... doesn't that basically "underwork" the back?

[Olympus]

why do you want a joint bicep and back work out? the bicep naturally expires faster than the back due to ratio of muscle size thus leaving the lats wanting for more... doesn't that basically "underwork" the back?

 

If you are doing it right, your bis won't tire out quickly. We should always aim for exercises that give the most bang for the buck.

 

if you are following the program right, there's no chance in hell your back will be underworked with all the heavy rowing deadlifts and pullups you're doing

[devlin_acura]

wow! learning so much.. think my mind's gonna overload! low reps.. high reps.. fast twitch... slow twitch.... im trying to understand everything. keep it coming!

 

btw, i was on the gym yesterday.

bench press 30lbs (naks! -from 20 last month) tnx mitsui--im using barbells! 12reps x 4sets;

military press 30lbs 12reps x 4sets;

lateral raise 7.5lbs 12reps x 4sets;

lat machine (di ko pa kasi kaya chin ups) 100lbs x 12reps x 4sets;

squats 20lbs 12reps x 4sets;

bicep curls 20lbs 12reps x 4sets;

tricep extension 10lbs 12reps x 4sets;

deadlifts 20lbs 12reps x 4set

 

any comments? this is what i was doing last month, i just added up some more weights.

 

btw, i saw a guy, about my same size... 140lbs at 5'6" height. he was doing bench press at 70lbs x 5reps x 4sets.

he got good chest than mine.. i dont know if he was training longer than me.

im just wondering after reading the thread discussing about 5x5.. maybe i should apply that - heavy weights-low reps.

[ceteris_paribus]

Hi, inquire lang po... im interested in losing weight and basically to be more fit. Do you know any affordable gym which offers aerobics or t** bo? I live and work in Makati area but Fitness First is way out of my budget...

 

I would appreciate any suggestions... thanks

[Equus]

clean up your diet... buy a great pair of rubber shoes... look up HIIT fitness program,,, and start doing it...

 

lots of gyms in makati area.. i go to fitness first but thats because Im a sell out and maarte ako... hehehehehehehehe...

[jaymz]

wow! learning so much.. think my mind's gonna overload! low reps.. high reps.. fast twitch... slow twitch.... im trying to understand everything. keep it coming!

 

btw, i was on the gym yesterday.

bench press 30lbs (naks! -from 20 last month) tnx mitsui--im using barbells! 12reps x 4sets;

military press 30lbs 12reps x 4sets;

lateral raise 7.5lbs 12reps x 4sets;

lat machine (di ko pa kasi kaya chin ups) 100lbs x 12reps x 4sets;

squats 20lbs 12reps x 4sets;

bicep curls 20lbs 12reps x 4sets;

tricep extension 10lbs 12reps x 4sets;

deadlifts 20lbs 12reps x 4set

 

any comments? this is what i was doing last month, i just added up some more weights.

 

btw, i saw a guy, about my same size... 140lbs at 5'6" height. he was doing bench press at 70lbs x 5reps x 4sets.

he got good chest than mine.. i dont know if he was training longer than me.

im just wondering after reading the thread discussing about 5x5.. maybe i should apply that - heavy weights-low reps.

I cannot comment yet on the 5x5 routine because I'm new to it, have't tried it before (I might try it next week ) Got to read it a lot and draw a plan for it. I think many of your sets have too much reps in it. Have you tried pyramiding your sets? 12 reps in a set for upper body exercises are not the way to go for bulking up. Your reps should be 8 and below and increase your weight.

 

Hi, inquire lang po... im interested in losing weight and basically to be more fit. Do you know any affordable gym which offers aerobics or t** bo? I live and work in Makati area but Fitness First is way out of my budget...

 

I would appreciate any suggestions... thanks

 

If your primary goal is to lose weight, aerobics or t@ebo is not the way to go (unless you love dancing more than losing weight ).

As Equus mentioned, HIIT is one way to go. You even don't have to spend an hour in gym walking in a treadmill with that.

[Olympus]

wow! learning so much.. think my mind's gonna overload! low reps.. high reps.. fast twitch... slow twitch.... im trying to understand everything. keep it coming!

 

btw, i was on the gym yesterday.

bench press 30lbs (naks! -from 20 last month) tnx mitsui--im using barbells! 12reps x 4sets;

military press 30lbs 12reps x 4sets;

lateral raise 7.5lbs 12reps x 4sets;

lat machine (di ko pa kasi kaya chin ups) 100lbs x 12reps x 4sets;

squats 20lbs 12reps x 4sets;

bicep curls 20lbs 12reps x 4sets;

tricep extension 10lbs 12reps x 4sets;

deadlifts 20lbs 12reps x 4set

 

any comments? this is what i was doing last month, i just added up some more weights.

 

btw, i saw a guy, about my same size... 140lbs at 5'6" height. he was doing bench press at 70lbs x 5reps x 4sets.

he got good chest than mine.. i dont know if he was training longer than me.

im just wondering after reading the thread discussing about 5x5.. maybe i should apply that - heavy weights-low reps.

 

You definitely need to start the 5x5.

[Eclipseguy]

Hi, inquire lang po... im interested in losing weight and basically to be more fit. Do you know any affordable gym which offers aerobics or t** bo? I live and work in Makati area but Fitness First is way out of my budget...

 

I would appreciate any suggestions... thanks

 

 

If you want to lose weight and keep it off, aerobics is not the way to go. You'll be better off doing strength training. I've trained dozens of ladies using strength training techniques to speed metabolism, build the butt, and reverse osteoporosis. If you are going to do aerobics, do belly dancing since it's done with bare feet. Rubber/athletic shoes cause more injuries than anything else in sports or fitness. If you do belly dancing, you still need to do strength training for balance.

 

I don't know of any good gyms in Makati however.

[Eclipseguy]

why do you want a joint bicep and back work out? the bicep naturally expires faster than the back due to ratio of muscle size thus leaving the lats wanting for more... doesn't that basically "underwork" the back?

 

Not if you lead with deadlifts first...then pullups. Deadlifts will "pre-exhaust" the lats and traps...leaving the biceps standing alone for a serious beating My Assistant Coach Aga can do 120lbs plus his bodyweight of 145lbs (lean at 5'2"). Needless to say that after 6 months of training, his arms grew from 15" to 17"...and lean.

[Eclipseguy]

Not if you lead with deadlifts first...then pullups. Deadlifts will "pre-exhaust" the lats and traps...leaving the biceps standing alone for a serious beating My Assistant Coach Aga can do 120lbs plus his bodyweight of 145lbs (lean at 5'2"). Needless to say that after 6 months of training, his arms grew from 15" to 17"...and lean.

 

Plus...wait until you do 6x10 or 10x10 with a weight of something like 315 for deadlift, as in 100 reps of 315lbs for a total tonnage of 31,500 lbs per workout of total work like we do in our Phase 3...with 3 minutes between sets

 

If that doesn't create lat/trap...and overall soreness like you've never felt before....check your pulse

[devlin_acura]

@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!

Edited August 3, 2006 by devlin_acura

[Equus]

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?