adjusting 5x5 routine: what's the "magic combination?"

[asianeric]

so now that i know that 5x5 sl can be adjusted to fit an individual's development (this routine got too hard for me real quick)...

is there a formula for adjusting it?

for example, how do i determine that i should do 5x4 and not 4x5? or should i do 4x4 or 3x3 instead?

how do i know if the new routine is not under performing?

thanks!

[TheKillerChicken]

What 5x5 are you using? Post your program.

[blakedaddy]

are you already benching your bodyweight? squat around 1.25 bodyweight and 1.5 bodyweight deadlift?

[asianeric]

What 5x5 are you using? Post your program.

squats
bench press
military press
barbell row

deadlift
bench press
barbell row
military press

i also do pull/chin ups/dips

and triceps/curls/back flies (i dont these regularly, singit ko lang depending on my mood just to break the monotony, more for "entertainment")

[asianeric]

are you already benching your bodyweight? squat around 1.25 bodyweight and 1.5 bodyweight deadlift?

well that's just it... i can't do that kind of heavy lifting (i posted the topic about not gaining strength) and i plateaued very quickly adding just 5lbs every week even though i re-set my workout to "zero" (or just the long bar).

i am genuinely concerned that going beyond my current load at 5x5 could lead to injury (especially sa bench, military, squat and barbell row, not so much sa deadlift since i can always drop the bar on the floor)

so i am thinking of reducing either the sets or reps or both but i dont know what is the "right" number of sets and reps.

[TheKillerChicken]

If I were you, I would do 3x5 instead, and pay special attention to diet/nutrition -- specifically getting enough protein and good fats -- and other factors affecting recovery.

I don't think I could do a 5x5 every workout for very long, and I actually like high intensity, high volume workouts.

[tanjol]

Its either your not eating enough or your not resting enough.. it sounds like your following the routine properly.. or like the TKC said, you can try Rippetoes SS, its 3X5 and not 5X5

[asianeric]

Its either your not eating enough or your not resting enough.. it sounds like your following the routine properly.. or like the TKC said, you can try Rippetoes SS, its 3X5 and not 5X5

i do pay attention to my diet (although i dont splurge on whey and protein shakes)

it could be the rest period. maybe i should cut down to 2 rtaher than 3 sessions per week given my "advanced" age (in my 40s) and my built (i inherited my father's ecto body and he comes from a line of really skinny people!)

anyway i might give the 3x5 at 3x a week first and if that doesnt do anything i will do 3x5 at 2x a week.

thanks!

[blakedaddy]

^ how about posting your diet...

seriously, perhaps you should consider consulting a good coach to spot check you if you're always "at the risk of injury"

[asianeric]

^ how about posting your diet...

seriously, perhaps you should consider consulting a good coach to spot check you if you're always "at the risk of injury"

my diet:

breakfast: wheat bread or brown rice + egg, sardines, tuna or meat loaf (plus 2 bananas/milk shake after each workout)

lunch: brown rice + protein (meat/chicken etc)

dinner: brown rice + veggies and 1 banana/yogurt drink shake

snacks: pasta, pastry or sandwhich


i work out alone because it's hard to find a gym buddy who likes to workout at 6.30am (even more so a coach) so i dont tempt fate by pushing myself

[TheKillerChicken]

Your recovery is compromised by a diet poor in protein, so definitely get more protein. Aim for 1.5x (in grams) your bodyweight in pounds. You may have to start adding whey protein shakes to your diet. Substitute them for the milkshakes.

And definitely go for lower volume of 3x5 but stick with 3x/week.

[speedsterdemon]

Any program will be useless if you're not doing it properly on form and not consuming more calories and protein. If you are not sleeping well, it can also affect your performance. You have to drinks liters of water as well. About age, I've seen old folks in their 60's squatting well over 300 lbs! You' re still quite young in your 40's.

[speedsterdemon]

my diet:

breakfast: wheat bread or brown rice + egg, sardines, tuna or meat loaf (plus 2 bananas/milk shake after each workout)

Bananas contain tryptophan which makes some people lethargic or sleepy. Skip this as this can sometimes make you weak as you lift. Try Yoghurt or honey to boost your energy before you work out.

lunch: brown rice + protein (meat/chicken etc)

dinner: brown rice + veggies and 1 banana/yogurt drink shake

snacks: pasta, pastry or sandwhich

I'd seriously put the pasta before you workout as it will give you the energy boost you need.

i work out alone because it's hard to find a gym buddy who likes to workout at 6.30am (even more so a coach) so i dont tempt fate by pushing myself

As for me, I don't work out in the morning because I need to calorie load myself first before going to the gym. It takes 3-4 hours to digest the food to give you X calories to expend, where X is the amount of food you consumed before going to the gym. I load up early in the morning, then brunch, then lunch, then at 3pm. I go to the gym at 7pm. By this time, I've already charged myself up with 2,000+ calories to unload in the gym.

It feel so good to have fully charged batteries during work out. I can feel the power.

[asianeric]

As for me, I don't work out in the morning because I need to calorie load myself first before going to the gym. It takes 3-4 hours to digest the food to give you X calories to expend, where X is the amount of food you consumed before going to the gym. I load up early in the morning, then brunch, then lunch, then at 3pm. I go to the gym at 7pm. By this time, I've already charged myself up with 2,000+ calories to unload in the gym.

It feel so good to have fully charged batteries during work out. I can feel the power.

i am a morning person and my energy level is high when i wake up (at 4am w/o an alarm clock lol) and drops drastically after lunch. i am asleep by 9pm unless i force myself to stay awake. i probably wouldnt be so dedicated if i moved it later in the day.

on a different note i read this from a workout routine for ectomorphs:

"The ectomorph looking to maintain cardiovascular fitness for general health and longevity should only do cardio at a moderate pace for 30 minutes three times per week. Any more than this is going to be detrimental to the goal of gaining weight."

i do brisk walking 5x a week (if its not raining, i walk home from the office). it's an average of 3.5km for almost an hour. i dont really get huffy and puffy and my heartbeat remains more or less normal, but i am drenched with sweat when i reach home. i burn around 200kcal (according to my fitness app). does this qualify as excessive cardio and is this sufficiently holding me back?

[TheKillerChicken]

i do brisk walking 5x a week (if its not raining, i walk home from the office). it's an average of 3.5km for almost an hour. i dont really get huffy and puffy and my heartbeat remains more or less normal, but i am drenched with sweat when i reach home. i burn around 200kcal (according to my fitness app). does this qualify as excessive cardio and is this sufficiently holding me back?

No it does not.

Also those calorie burn estimates are bunk.

[asianeric]

great! because i really love walking!!!

[asianeric]

are you already benching your bodyweight? squat around 1.25 bodyweight and 1.5 bodyweight deadlift?

now that i am deadlifting 170lbs (i am 140lbs) at 3x5 where do i go from here?

also, i am thinking of switching to t-bar rows from bb rows because i can keep proper form better than in bb rows now that i have reached 100lbs.

are bb row and t-bar row the same in terms of muscles worked out?


thanks

[blakedaddy]

^ are you doing a 5x5?? then go up 5-10 lbs

yes they are the same movement so you can use t bar rows

[MusclePharma]

now that i am deadlifting 170lbs (i am 140lbs) at 3x5 where do i go from here?

also, i am thinking of switching to t-bar rows from bb rows because i can keep proper form better than in bb rows now that i have reached 100lbs.

are bb row and t-bar row the same in terms of muscles worked out?


thanks

me too, having problem maintaining my form on bent over rows at 150lbs barbel, just want to ask, can i do yates row (underhandgrip) over barbel row (overhand grip)?

[blakedaddy]

what is your problem with overhand? is it grip?