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Message
re: Critique This Program:
Posted on 8/1/19 at 9:34 pm to LSUAlum2001
Posted on 8/1/19 at 9:34 pm to LSUAlum2001
quote:
Is an Assault Bike good for this?
Yeah, probably. You just have to regulate intensity bc it's easy to go too hard on the Assault bike.
You don't really want another full workout, but just to move some blood and get the muscles warm. With my Airdyne, I'll just do relatively relaxed stuff for 8 min or so.
0
Posted on 8/1/19 at 10:55 pm to LSUAlum2001
Assualt bike is perfect for it so long as you just go nice and slow
Posted on 8/1/19 at 11:48 pm to El Mattadorr
I like how this program treats deadlifts like an after thought. The author of that program doesn’t even lift, bro.
Posted on 8/2/19 at 12:00 am to El Mattadorr
The guys here will give you solid advice. I come here regularly and listen. They are smart and have access to great content.
My advice to you is to master form. As you increase the intensity of your lifts, you will increase the load on your body. If you do not learn to move the weight in a safe and efficient manner, you will increase your risk of injury and risk overloading your central nervous system and burning out.
There are two guys who I like to follow. Brian Alsruhe who runs Neversate.com and Dr. Aaron Horschig who runs Squat University. Both of these guys have Instagram accounts and YouTube channels. Brian will get you right in terms of form and technique with the lifts. He breaks it all down and explains things very well. Dr. Horschig is very, very indepth and specific. If you do a squat and your arse cheek feels a little bit weird at all, he can probably tell you why. Squat University is amazing for diagnosing and fixing the finer details.
I also implore you to learn about breathing and bracing. It will make the difference between squatting 225 for 5 reps and squatting 225 for 12 reps.
Good luck. Just remember, good nutrition and consistency are the keys to making progress and reaching your goals. And have fun with it. I enjoy my time in the gym, and you should, too.
My advice to you is to master form. As you increase the intensity of your lifts, you will increase the load on your body. If you do not learn to move the weight in a safe and efficient manner, you will increase your risk of injury and risk overloading your central nervous system and burning out.
There are two guys who I like to follow. Brian Alsruhe who runs Neversate.com and Dr. Aaron Horschig who runs Squat University. Both of these guys have Instagram accounts and YouTube channels. Brian will get you right in terms of form and technique with the lifts. He breaks it all down and explains things very well. Dr. Horschig is very, very indepth and specific. If you do a squat and your arse cheek feels a little bit weird at all, he can probably tell you why. Squat University is amazing for diagnosing and fixing the finer details.
I also implore you to learn about breathing and bracing. It will make the difference between squatting 225 for 5 reps and squatting 225 for 12 reps.
Good luck. Just remember, good nutrition and consistency are the keys to making progress and reaching your goals. And have fun with it. I enjoy my time in the gym, and you should, too.
Posted on 8/2/19 at 9:57 am to DeafJam73
Great post, man. I appreciate the wisdom and will check out those sources. I really have been enjoying my workouts. The thing I like so far about the 5x5 is the 60 sec. rest period between sets. It forces me to move rather than sitting around between sets like I used to do.
Posted on 8/2/19 at 10:05 am to El Mattadorr
quote:
'm really glad I took y'all's advice and squatted my scheduled weight. First few reps were tough but one I got the blood flowing it was way better. Got in all my reps.
Nice. Waking up muscles is always a good way to relieve soreness. I always get tired and lethargic if I'm sore and do nothing.
Posted on 8/2/19 at 10:12 am to DeafJam73
quote:
Brian Alsruhe who runs Neversate.com
Best YouTube channel around. For the breathing and bracing, he has multiple detailed videos that lay it out very well.
Posted on 8/2/19 at 12:28 pm to El Mattadorr
quote:
Great post, man. I appreciate the wisdom and will check out those sources. I really have been enjoying my workouts. The thing I like so far about the 5x5 is the 60 sec. rest period between sets. It forces me to move rather than sitting around between sets like I used to do.
Putting yourself on the clock is a fantastic way to stay focused on what you’re doing and prevent wasting time. You’re off to a great start. Keep working, and you’ll be putting up big numbers before you know it.
Posted on 8/6/19 at 12:47 pm to DeafJam73
I've continued doing the Stronglifts 5x5 program and am really enjoying it and getting stronger. I always feel like I have a good bit left in the tank after my workouts, though.
I'd like to burn more fat, esp. at my waistline, and continue getting bigger, esp. in my arms. What would y'all recommend doing on the offdays (or after finishing my assigned lifts)? As you know, 5x5 is an every-other day program.
I'd like to burn more fat, esp. at my waistline, and continue getting bigger, esp. in my arms. What would y'all recommend doing on the offdays (or after finishing my assigned lifts)? As you know, 5x5 is an every-other day program.
Posted on 8/6/19 at 1:07 pm to El Mattadorr
Feeling like you have a lot in the tank is good. Linear programs generally work like that. Keep adding weight and you'll hit a point where it's not like that any more.
For off days, a simple add would be some form of cardio you enjoy. Riding a bike, swimming, etc. I wouldn't necessarily worry about going super hard, as you'll see benefits from medium intensity without killing your recovery.
If you want arm size, a quick bicep workout is a simple add. Biceps are so small that they're one of the easiest muscle groups to add extra work to without significantly impacting recovery.
For off days, a simple add would be some form of cardio you enjoy. Riding a bike, swimming, etc. I wouldn't necessarily worry about going super hard, as you'll see benefits from medium intensity without killing your recovery.
If you want arm size, a quick bicep workout is a simple add. Biceps are so small that they're one of the easiest muscle groups to add extra work to without significantly impacting recovery.
Posted on 8/6/19 at 1:17 pm to Rep520
Thanks man. I used to do a biceps/triceps superset routine that worked great:
Standing cable curl: 3x12
Triceps pushdown: 3x12
Preacher curl: 4x6-8
Seated dumbbell curl: 4x6-8
Close-grip bench press: 4x6-8
Lying dumbbell tri ext.: 4x66-8
Concentration curls: 3x15
Cable one-arm tri ext.: 3x15
Do you think that much triceps work would negatively impact my progression on the bench? You only bench every 4 days on the program.
Standing cable curl: 3x12
Triceps pushdown: 3x12
Preacher curl: 4x6-8
Seated dumbbell curl: 4x6-8
Close-grip bench press: 4x6-8
Lying dumbbell tri ext.: 4x66-8
Concentration curls: 3x15
Cable one-arm tri ext.: 3x15
Do you think that much triceps work would negatively impact my progression on the bench? You only bench every 4 days on the program.
Posted on 8/6/19 at 1:50 pm to El Mattadorr
quote:
Do you think that much triceps work would negatively impact my progression on the bench? You only bench every 4 days on the program.
Triceps are a larger muscle group, so I'd be more wary about them vs biceps.
From what you laid out, my biggest concern would be the overall volume and inclusion of close grip bench. Close grip bench is so similar to bench, you're adding close to another bench workout.
If it was me, I'd roll with 4-5 total supersets and keep them single joint movements (curls, pushdowns, etc.). That will give you a little extra hypertrophy effect and not pull from your core lifts.
Posted on 8/6/19 at 4:05 pm to El Mattadorr
Based on this you need a beginner program with linear progression.
LINK
Pretty much any of the beginner strength routines are good.
LINK
Pretty much any of the beginner strength routines are good.
Posted on 8/6/19 at 4:06 pm to El Mattadorr
When I did 5x5 I added 5 sets of 20 Kettlebell swings and 20 minutes of your favorite cardio on off days. Eat at a calorie deficit and the weight will fly off bro.
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