Quote (GetSpanked @ Dec 16 2013 06:52pm)

I just did that hypertrophy workout.  First day (chest/bis).  It took like 3 hours.  Just seems like too much for one workout.  Only had a pump through like half the workout, the rest of the workout, it just seemed like we were going through the motions.

Quote (lopelurag @ Dec 17 2013 01:24am)

Word thanks man, was hoping you wouldn't say that lol. 

Not the time of year I wanted to take off from the gym

Quote (Streblo1 @ Dec 18 2013 08:01pm)

earlier you gave me a work out plan that ive been following

5 sets


Monday - Chin Ups, DB Bent Over Rows, Lawnmower Rows, DB Curls, Hammer Curls, Seated Curls

Tuesday - Pushups, DB Flies (standing), DB Presses, DB Kickbacks, DB Skullcrushers, Dips

Wednesday - DB Squats, DB Lunges, DB Calf Raises, Situps, DB Crunches, Hanging Leg Raises

Thursday - DB Shoulder Press, DB Arnold Presses, Bent over DB Rear Delt extensions, DB Shrugs, Wide-Grip pullups (overhand)

Friday - Pick some of the above exercises that you need work with and do those - stick to muscle groups needing more attention


my only question is for mondays.  I've been searching around and I can't find a difference between DB bent over rows and lawnmowers and was wondering what that is so im not doing the same exercise twice in the same day unless thats what you planned

Quote (SKCRaynor @ Dec 18 2013 09:08pm)

5x5 will definitely put on size, but not at the same rate as hypertrophy.

5x5 is primarily for strength, whereas hypertrophy is mostly for volume.

That being said, I would advise that you focus on a platform (5x5) before hypertrophy.

For macros, 40/40/20 or 35/35/30 will be fine with proper calories (500+ over from your BMR)

Add a good multivitamin like NOW! Adam


edit: also make sure to get at least 1 full gallon of water per day.

Quote (SKCRaynor @ Dec 18 2013 09:11pm)

Certainly.

2 minute fast walk
2 minute jog
30 second sprint

(4.5 minute intervals)

REPEAT for 4-5 cycles

Quote (SKCRaynor @ Dec 19 2013 04:18am)

The problem could be any of the following:

1. Sets too heavy to start with
2. Lack of motivation
3. Too much rest between sets
4. Improper form
5. Moving too quickly into hypertrophy (need a proper body platform before doing hypertrophy; 1-2 years of solid strength training minimum)

To remedy the situation, go over each of these and figure out which one(s) apply.

The solution to each is self explanatory, but if you have further questions on how to address any above issue, let me know.

The most likely to me is probably not a sufficient strength platform to begin with.

Quote (SKCRaynor @ Dec 14 2013 11:33am)

Depending on your starting status, you can gain strength from doing virtually ANY weight lifting routine. The body, when not used to lifting weights, will rapidly gain muscle during the first year or so of training, even if you aren't conforming to the best plan.

That being said, you technically can gain some strength by eating less and doing higher reps, if you are just starting out in terms of strength training.


However, you will see MUCH better gains to muscle mass if you were to train a proper 5x5, 3x5, or hypertrophy plan, as well as eating a correct bulking diet for your height/weight/age/activity level.

If you want to lose fat before bulking, you need to be on a sufficient caloric deficit (at least 500 cals less than what you burn), and also exercising for at least 30-60 minutes per day, 6 days a week. I would advise lifting weights during cutting, as this tends to burn more calories than cardio alone.


This is a very basic explanation to your question, but at the very least it will suffice with you making a decision. That being said, let me know if I can help you with something more specialized after you decide what direction you want to go in.

Quote (GetSpanked @ Dec 18 2013 10:32pm)

So if I do this 5x5 program again and eat my 3,000 calories a day, I should put on size?

Will doing HIIT effect my size gains?

Quote (Kurdisch_styler @ Dec 19 2013 10:11am)

why do you need a solid strenght training, before starting with hypertrophy?

Quote (d3yek @ Dec 19 2013 03:27pm)

I've been working out on and off for about a few years now. I understand the 5x5 routine etc. I'm at 161lbs 5'11 around 10% body fat. I'm built for my size but injuries have forced me to look for alternative ways of working out. I've suffered countless injuries through wrestling and weightlifint I believe just puts strain on those injuries. I've played a lot more ice hockey recently and found muscle growth in my upper thighs. I have also subbed out squatting for hack squatting and i believe this has also helped develop me upper thighs. that being said once injury free i want to bulk up (i know a good bulk diet for me) but i was am not a fan of 5x5 routine. for compound lifts should i stick to 5x5 even though my body feels more comfortable hitting reps around the 8-15 range? specifically legs i feel higher reps have been better for building legs?

uyour thoughts?


edit: my buddy is 185lbs trying to cut fat. whats a good routine and meal plan for him.