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Jul 25 2017 03:30pm
5x5's are excellent for gaining strength.
I don't do them often because I care more about hypertrophy/aesthetics than the numbers I put up.
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Jul 25 2017 03:37pm
Thanks form moving thread @morot
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Jul 26 2017 01:55am
Good luck m9

keep up with the log. Its good to go back and see whats working and whats not
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Jul 26 2017 11:39am
2800 calories a day is absolutely fine. You'll see solid strength gains and won't pack on weight like these fatties in here.
I just finished a 3 month Cut doing Jim Stoppani's 12 week shortcut to size went from 245 - 202 and got way stronger on ~1600 calories a day.
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Jul 26 2017 11:57am
I'm going to try this SL 5x5. After a few weeks I'll post my numbers up
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Jul 26 2017 01:35pm
Incoming shoulder problems with that ohp compared to the rest of the body.

I've never understood why people feel the need to follow some program like this.

Do compound movements, throw in accessory work, and continually progress with weight/reps/sets/time between sets.

Literally a million ways to make your current lifting day harder to progress and people have to go and follow some bullshit program to make them feel like they're doing something worthwhile.
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Jul 26 2017 02:21pm
Quote (Braxton11 @ Jul 26 2017 03:35pm)
Incoming shoulder problems with that ohp compared to the rest of the body.

I've never understood why people feel the need to follow some program like this.

Do compound movements, throw in accessory work, and continually progress with weight/reps/sets/time between sets.

Literally a million ways to make your current lifting day harder to progress and people have to go and follow some bullshit program to make them feel like they're doing something worthwhile.


It gives someone something to follow and progress. The program forces you to track progress and progressively add more weight. Not everyone is disciplined enough to trace their own progress on a program and getting on something forces it.

I follow a program. I follow it because If I layout weeks worth of workouts I can help manage my fatigue while still hitting what I need to to progress over a period of time to hit a desired goal.

For instance yesterday i was doing hypertrophy work and doing 405 on d/l for 4 sets of 10. I felt great probably could have easily hit way more or higher weights for 10 but that accumulated fatigue would then ruin my squat workout which is tomorrow thus I capped it there also likely the benefit received from going a bit heavier or more reps would be negligible.. Accumulated fatigue from any body part will impact other areas at some point. Proper planning can mitigate it.

4 weeks hypertrophy (3 on 1 deload)
8 weeks strength ( 3 on 1 deload ) x 2
4 weeks peeking ( 3 on 1 deload )

Do it again.

This post was edited by wesley123 on Jul 26 2017 02:29pm
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Jul 26 2017 02:41pm
Can someone in their own words explain what hypertrophy work is? o:
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Jul 26 2017 02:46pm
Quote (Katmunk @ Jul 26 2017 04:41pm)
Can someone in their own words explain what hypertrophy work is? o:


Boils down to stimulation and repair as I understand it, however there are more educated people on the topic (cloud).

You stimulate the muscle by repeatably doing something recruiting muscle fibers which then breakdown , the body adapts to the new stimulation and repairs itself coming back with more muscle fibers which causes an enlargement of the muscle.


Higher rep work is generally found to recruit more muscle fibers thus causing greater breakdown and repair which is inducing hypertrophy.

This post was edited by wesley123 on Jul 26 2017 03:00pm
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Jul 26 2017 02:51pm
Quote (wesley123 @ Jul 26 2017 04:46pm)
Boils down to stimulation and repair and I understand it, however there are more educated people on the topic (cloud).

You stimulate the muscle by repeatably doing something recruiting muscle fibers which then breakdown , the body adapts to the new stimulation and repairs itself coming back with more muscle fibers which causes an enlargement of the muscle.


Higher rep work is generally found to recruit more muscle fibers thus causing greater breakdown and repair which in inducing hypertrophy.


Nice

thank you!
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