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N.K.
Level

Join date: Apr 2012
Posts: 395

On any basic 5 x 5 routine, you should be starting with a weight that is really light, so you have absolutely no problem getting the 5 sets of 5 reps. That way, you give yourself room to grow by adding the 5lbs a week (or whatever your program says to do). If you start with a weight that you can BARELY get for 5, then you won't be able to progress week by week, but if you start with a weight that feels easy and move slowly, you will be able to keep adding weight every week for months on end. The 4, 6, 8 weeks at the beginning where it is "easy" are what 1) helps you make your technique solid, and 2) what sets you up to be able to build muscle/make strength gains as the weeks go on.

Also, just reading this forum post for the first time, Aragorn gave you some seriously awesome advice. Re-read those posts a few times, that is valuable information you need to remember as a new lifter.

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Aragorn
Level 10

Join date: Feb 2003
Posts: 9339

LindenGarcia18 wrote:
Orite so iv'e taken all your advice on board, and im well into things now. I've been doing pretty well with the food actually and I didn't think I would. 3000 calories isn't all that bad, thought it would be torture. As I said im on a 5x5 but I cant seem to find out the right weight to use so that I cant do anymore than 5 reps? I seem to fall short each time like I can only do 4, or go higher than 5 and do six, any advice on that?

p.s I checked out the goblet squat guy, thanks for telling me about him, helped allot. Im also doing bulgarian split squats, they hit my legs really hard.


The big thing here is that youre working hard, so as you have tried to find the right weight you have been doing hard work.

N.K. Gave you good advice on 5x5. Start light. There are a couple ways to do 5x5, and his way is a good one, which I like. It lets you progress in weight week to week. So for simple mathematics sake, say you found out here while experimenting that you can bench press 100 for 4 reps. Start 5x5 at say 80 or 85, and only do the 5 reps for 5 sets. It will be easy, but it will allow you to make 5 lb jumps every week and eventually you'll get back to 100 and it will be easy to complete and you will keep adding weight from week to week.

The other way to do it is say you know you can get 100 for like 6 reps...its hard to do, but you can do 5 reps with it. You could also do it this way: use 100 and attempt 5x5. Maybe you will get 5 the first time, 4 the time after that, and then only 2 or 3 reps for the last 3 sets. Simply stay with that weoght next week and try to add as many repetitions as you can--maybe 5, 5, then 3, 3 then only 2. Then the next week you get 5, 5, 5, 3, 3. And so on until you can do 5x5. Then you increase the weight and start again.

Both are valid ways of doing the program. You probably want to stick to N.K.s way right now for a while, maybe 8 weeks at least, and then if you hit a road block use the second way to keep getting better.

Glad the goblet squats helped. Hea.s a great coach and teacher. I use them with myself and others.

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Caltene
Level

Join date: Mar 2008
Posts: 175

black_angus1 wrote:
I have a hard time believing English is your first language.


What does that have to do with anything?

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Caltene
Level

Join date: Mar 2008
Posts: 175

Go into the articles section, drop down to featured authors, and read some of Mark Rippetoe's stuff. About as basic as it gets. All you really need.

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LindenGarcia18
Level

Join date: Jan 2013
Posts: 17

N.K. wrote:
On any basic 5 x 5 routine, you should be starting with a weight that is really light, so you have absolutely no problem getting the 5 sets of 5 reps. That way, you give yourself room to grow by adding the 5lbs a week (or whatever your program says to do). If you start with a weight that you can BARELY get for 5, then you won't be able to progress week by week, but if you start with a weight that feels easy and move slowly, you will be able to keep adding weight every week for months on end. The 4, 6, 8 weeks at the beginning where it is "easy" are what 1) helps you make your technique solid, and 2) what sets you up to be able to build muscle/make strength gains as the weeks go on.

Also, just reading this forum post for the first time, Aragorn gave you some seriously awesome advice. Re-read those posts a few times, that is valuable information you need to remember as a new lifter.


Thanks for the advice, that seems like the way to do it. Your right about the progression thing, I was trying to find the perfect weight and it wasn't working.

Yeah, Aragons been a great help to me, and so have you. Ill be sure to take your advice to heart.

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LindenGarcia18
Level

Join date: Jan 2013
Posts: 17

Aragorn wrote:
LindenGarcia18 wrote:
Orite so iv'e taken all your advice on board, and im well into things now. I've been doing pretty well with the food actually and I didn't think I would. 3000 calories isn't all that bad, thought it would be torture. As I said im on a 5x5 but I cant seem to find out the right weight to use so that I cant do anymore than 5 reps? I seem to fall short each time like I can only do 4, or go higher than 5 and do six, any advice on that?

p.s I checked out the goblet squat guy, thanks for telling me about him, helped allot. Im also doing bulgarian split squats, they hit my legs really hard.


The big thing here is that youre working hard, so as you have tried to find the right weight you have been doing hard work.

N.K. Gave you good advice on 5x5. Start light. There are a couple ways to do 5x5, and his way is a good one, which I like. It lets you progress in weight week to week. So for simple mathematics sake, say you found out here while experimenting that you can bench press 100 for 4 reps. Start 5x5 at say 80 or 85, and only do the 5 reps for 5 sets. It will be easy, but it will allow you to make 5 lb jumps every week and eventually you'll get back to 100 and it will be easy to complete and you will keep adding weight from week to week.

The other way to do it is say you know you can get 100 for like 6 reps...its hard to do, but you can do 5 reps with it. You could also do it this way: use 100 and attempt 5x5. Maybe you will get 5 the first time, 4 the time after that, and then only 2 or 3 reps for the last 3 sets. Simply stay with that weoght next week and try to add as many repetitions as you can--maybe 5, 5, then 3, 3 then only 2. Then the next week you get 5, 5, 5, 3, 3. And so on until you can do 5x5. Then you increase the weight and start again.

Both are valid ways of doing the program. You probably want to stick to N.K.s way right now for a while, maybe 8 weeks at least, and then if you hit a road block use the second way to keep getting better.

Glad the goblet squats helped. Hea.s a great coach and teacher. I use them with myself and others.


Yeah, N.K.'s method seems good, im going to try that for now. The 2nd version you said sounds like a good idea too, as you said I can use that later on.
Yeah he knows his stuff thats for sure, Iv'e watched a quite a few of his videos now.

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LindenGarcia18
Level

Join date: Jan 2013
Posts: 17

By the way, what do you guys think of MAX OT?

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LindenGarcia18
Level

Join date: Jan 2013
Posts: 17

Caltene wrote:
Go into the articles section, drop down to featured authors, and read some of Mark Rippetoe's stuff. About as basic as it gets. All you really need.


Orite, thanks bro

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