5x5 workout reddit. B is squat, overhead press, and deadlift.

5x5 workout reddit I agree, but then it's not stronglifts 5x5, and not really strength training. Ice Cream fitness. So dial in your diet, rest/sleep, etc. I also changed the squat from 5x5 to 3x5 at 120kg (265lb) since my workouts were getting too long. I trained 3 days a week: Mon, wed, fri with weekends off. 5 hours gives you pretty much an hour for warm up and the workout and let's guess 30 minutes to walk next door, shower and walk back. You're supposed to increase 2. 75 min tread for time @ 5% Check distance Tread Block 2. I find that stretching my quadriceps and glutes after the whole 5x5 workout is extremely helpful for that exercise feel. 5lbs/105lbs - 5x5 Triceps Press Down - 40lbs - 5x5 Calf Machine - 115lbs - 5x5 Abdominal - 105lbs - 5x5 Workout B Seated Leg Press - 165lbs - 5x5 Rows/Machine Rows - 42. Reply reply Chad_bisceglia 1. These are called "workout A" and "workout B". Sure, resistance bands can be useful for low or high reps, what matters most is the exercise. You’ll get thick thighs and thick torso so if you try to run or walk in off days it affects your ability to recover. Incline works more upper chest, and I believe more shoulders, it also doesn't allow you to do as much weights, so less volume overall, especially if you are doing a 5x5 routine with it. Top 5x5 lowbar squat session at my heaviest weight was 365 over a year ago, but this morning I squatted 225 5x5 and it wore my ass out. Oct 15, 2020 · So I decided to start doing 5x5 stronglifts, but not sure what routine to follow. Especially towards the end of it, the weight and frequency for Squats was becoming too much for me. It works for me. Stronglifts 5x5 has you starting with a light weight to learn form and condition your joints and bones. But you’re definitely going to either burn out or injure yourself. Click here to find out why we have gone dark"… I've also heard 5x5 is one of the best set/rep schemes for someone who's trying to go from skinny to muscular. And the. I hopped on memelord Jason Blaha's Ice Cream Fitness mostly because of how simple it looked, and here's my progression over the past 3 months: PICS: front before | front now | better lighting. I read about Ice Cream Fitness (ICF) after starting, but after looking at reviews, felt that ICF would be more time intensive than I could afford. This isnt following the guide properly however we do plan to move to it. By staying true to the core principals of this method, you can create a r/Stronglifts5x5: This subreddit is now private. I find 5x5 is too much volume for me to progress (especially with the Bench Press and Overhead Press, where I'm currently stuck at 125lb and 80lb respectively ICF vs SL 5x5. If you're running 5x5 for more than 6 months you're probably doing it wrong. Bench Press - 30lb plates each side - 5x5 Rows/Machine Rows - 42. Starting Strength is probably one of if not the best, and Madcow is also quite good (but more for mass than strength as I understand it). You progressively add weight to the bar as you make your way through the program. Apr 15, 2021 · What is a 5×5 workout? A 5×5 workout comprises compound barbell movements — like squats and deadlifts — using heavy weights and lower repetitions per set. Stronglifts is a 5x5 linear progression program for novice lifters created by this Belgian dude, Mehdi. I've seen a substantial change, just about 9 weeks in. We are operated and moderated by community members, and we are not affiliated with the Orangetheory Fitness company. I definmad massive gains in ICF 5x5. I have been doing the ICF 5x5 routine for about 8 weeks now, and I'm planning to continue until April 7th, which will mark 3 months on the program, as I can't see myself optimally progressively overloading the weight for months after that point. Try the wiki bruh. As the name implies, a 5×5 workout Nov 26, 2024 · More than anything, the 5×5 is a set/rep scheme and mode of progression that encourages slow and steady strength gains. Eat and sleep good, avoid vices if possible, and make sure you get in your protein and maybe add in some creatine. Just be sure to learn proper form. I still enjoyed it however. In terms of change, I added hanging leg raises after my weighted crunches for extra ab work, although I did skip the ab workout a few times a month due to time restrictions. ) it’s very, very easy to get strong and not be fit. Its not like with stronglifts where I'm training 5x5 every day, but my last workout I did 5x5 deads at 315, and I want to go for a new PR my next workout, but am wondering what to try. Today is a special workout - the 5x5! Five rounds on each station. Starting 5x5 again, however, can I add, something like some bicep, triceps workout, or something extra since these groups don't get so much attention rather just the big muscle groups. But when I do, I just get failure before rep 5. in my opinion TM is more intense than madcow, because instead of working up to 1 heavy set of 5, you have to hit 5 sets of 5 each workout at your top weight. 90 second recoveries in between blocks. You can also train a marathon and heaviest deadlift, but you won't be the best a It's not enough to murder you at low beginner weights, though, either. 75 min tread for What are effective isolation exercises that I should incorporate after finishing my 5x5 workout each day? For example, on Monday Week A, should I focus on doing workouts that target my chest after completing my Monday 5x5 routine? Workout A: Squat, Bench Press, Barbell Row Workout B: Squat, Overhead Press, Deadlift I just select Strength Training as the option of workout to create. Aug 1, 2015 · However, it is probably necessary to point out that Stronglifts is arguably one of the less good 5x5 novice program variations. Stop 5x5 whenever you feel it’s ready to move on. back before | back now. Hey! I am wondering if I can do 5x5, 5-6 days a week. I followed ICF since I wanted to progress both in terms of strength and aesthetics. Then under exercise I just type in what I want, and it will list the options: i. You will train three times a week alternating between two exercise blocks. 5kg every week. Results won't be equivalent to pure bodybuilding or pure strength training, but you can do both. Were I to have enough time to devote 2 hours/workout 3-4 days/week, this would be a good routine and likely provide great hypertrophy. What are effective isolation exercises that I should incorporate after finishing my 5x5 workout each day? For example, on Monday Week A, should I focus on doing workouts that target my chest after completing my Monday 5x5 routine? Workout A: Squat, Bench Press, Barbell Row Workout B: Squat, Overhead Press, Deadlift I just select Strength Training as the option of workout to create. Good preparation for more sophisticated routines, like ICF 5x5 Reasonable workout length. Clear progression program, including deloads, volume reduction, and eventually moving on to madcow and then SL advanced. I ran 5x5 for about 2 years on and off. ) I’m thinking of doing a quick workout consisting of bodyweight exercises in the morning(push ups, dips, chin ups, pull ups), and I’m wondering if I should just do 3 sets of each to failure, or 1 set, and if I do 5x5 should I just add weight to them by wearing a backpack and putting weights in it. I'm about 4 weeks in. 5x5 3x a week with deadlifts is super intense by the time you really get into it. 5x5 any day. Mehdi, from Stronglifts, doesn't recomment static stretches. and. I think if it hadn't been ingrained in me already at that point, it would have been a lot tougher to keep pushing. I’m eating to slowly bulk so I’m not in a massive surplus so i felt fried all the time. I was on 5x5 when I felt like death every workout ( I was doing HB squats 5x5 at 130kg). There are protocols to follow when the weights get heavy enough for failure to be a possibility. 53 votes, 55 comments. Hello r/Fitness, . I am in a similar boat, my routine is basically stronglifts/icf 5x5: Dumbbell Deadlifts 5x5 (not at a great enough weight to be completely drained yet) Dumbbell Squats 5x5 (dumbbells held at each side) Dumbbell chest press 5x5 Single dumbbell rows 3x8 There's a couple of features that would apply to your use case, but I'd just select from the popular beginner routines built into the app and run with it (probably starting strength or 5x5) but there's also an AI that builds something custom if thats what you prefer. Is it not worth the time to do it on isolation exercises like curls or push downs or exercises like pull ups and rows. On Deadlift add 5kg/10lb. You can add other exercises you're up for at the end. Jun 1, 2014 · Excellent supporting materials, including spreadsheets, workout videos, and SL app. We would like to show you a description here but the site won’t allow us. It took an hour & 10 mins exactly. Sep 9, 2022 · 5x5 is a good starting routine do it for 12 weeks , rest 3 and then continue until getting to 1x3. I'm having a difficult time with that with bench press. Thinking of sticking with Stronglifts 5x5 until I switch to Madcows 5x5 when stronglifts is done. . The term "5x5" in this case means 5 sets of 5 reps across (i. don't forget to chug whey and sleep more than 7 hours whenever possible. I've been doing it for six weeks and feel great, and I've lost 3% of my body fat (22% to 19%)! But I'm wondering if by not adhering to the StrongLifts Sunday 5 May 2024 - 5x5 2G 60 minutes. What are the diffrent routines and which is best? Oct 30, 2020 · 5x5 is a great beginner-intermediate workout program, as long as your body is healthy and you have good lifting technique, you should do it. My routine was: 5x5 Flat bench 5x5 Squats 5x5 Pull ups or Lat machine. I finished both the ruck and run at around a 12-13 minute pace. I've always preferred using dumbbells over barbells when it comes to strength training, but lately i've been stalling & even not being able to perform some of the compounds such as OHP & bench presses. Dec 13, 2021 · People just say Stronglifts 5x5 is just a good "starting off point" to get into the habit of exercising regularly, as if the program itself is trash. Tread Block 1. , the weight increases from set to set. If you don't care at all about strength, and you only care about size, you should stick in the 8-12 rep range. These threads are confusing as 5x5 is just one of many rep schemes and doesn't mean much on its own, in fact reddit PPL uses 5x5 for all major compound lifts (except DL). Every workout plan seems to say do 5 sets for every exercise, except deadlifts, where some say 5, some say 1. I do chest 2 or 3 times a week and aim to increase bench press 2. 5lbs/105lbs - 5x5 Shoulder Press Machine - 45lbs - 5x5 Bicep Curls (dumbbells) - 20lbs - 5x5 The program is great for beginners. 5kg total every week. "Increase the weight every workout on each exercise where you completed five reps on each set. It's not as good at building muscle as higher volume protocols. Burpees, running, push-ups, pull ups, rowing… those sorts of things are worth adding in if you’re concerned about fitness and being trim. 5x5 is probably marginally better for strength gains, but it also will take quite a bit longer in the gym. Strength focused with member choice of drop set on the floor and a series of inclines on the treadmill. Every Friday I would do x2 sets of light isolation on arms delts & calves to failure. After you’re strong , check other routines; i have found Menzer HiT to be the most effective and efficient. Oct 27, 2011 · The next workout you do squats, overhead press, and deadlift. However, I recommend you add dips (on bench press day) and pullups (on non-bench days). Also, you want to take full advantage of the newbie gains phase. People just say Stronglifts 5x5 is just a good "starting off point" to get into the habit of exercising regularly, as if the program itself is trash. You can go on his website and find out why, I haven't read the article. Add 2,5kg/5lb on those exercises. Start with low weights for best success. Long story short, you DO end up moving to 5x3 instead of 5x5, or decrease the amount of your per-workout increase, or deload 10% and work your way back up. You could cycle between 5x5 and 8-12 reps to get the most out of the two, but me personally, I love lifting heavier weight for lower reps with longer rest times since it makes me feel better and stronger, and powerful to some extent. Because it is. The unofficial community for anyone interested in Orangetheory Fitness. You will start with an empty barbell and increase the intensity on each lift by 2. 5x5 is a great routine, but it's mainly for strength gains. I would do 1x light set isolation on everything else. Routine A and B are the 2 routines. the criticism I have with 5x5 type programs is that it lacks any sort of conditioning. There's more potential for growth with PPL, you'll do all the same compound moves you would with Stronglifts but with a lot of volume added on. I'll be progressing with the main lifts using the SL progression plan (5x5 until 2 deloads, then 3x5 until 2 deloads, then madcow). Wherever I read about it on the internet it seems like 5x5 programs are meant to only be 3 times a week because of the heavy weights requiring more rest etc. , at the same weight) as opposed to other programs which prescribe 5 ramping sets of 5 (i. Thank you. 5x5, if you're a beginner, will add noticeable mass too provided you eat enough and rest enough. Workout A Squats 5x5 Overhead press 5x5 Bent-over rows 5x5 Workout B Deadlifts 5x5 Bench press 5x5 Pull-ups 5 sets of as many as I can I just wanted to get some people's opinions on this routine. Squat. Someone suggested 5x5 workout to us and we have been doing our usuall exercises in this format for example using a machine for chest on high weights and doing 5 reps and 5 sets. You add 5 pounds to the squat and start at 45lbs on the press. If you guys found this helpful, I'll write a ICF 5x5 12 week review as well. I’m doing ivysaur 448 and find it so much better for me. 5kg (169lb). You start the Deadlift at 90 pounds and add 10 pounds every workout. Just normal bench press with Dumbbells would have been a better replacement, but again, you wouldn't be able to do as much weight. I'm following the 5x5 workout where you do heavy weights to almost failure and longer breaks in between sets. Stats: Squat: 5x5 not sure but around 40kg I guess (did squats like 3 times overall) Leg press: 3x8 215kg Bench press: 5x5 50kg Overhead press with dumbbells: 3x8 17,5kg each dumbbell Deadlift: 5x5 65kg (I know I shouldn't be doing 5x5 with deadlift but I didn't know it at the time) If you need some other stats just ask for it. If you are looking to get stronger, all these compound excercizes for 12 weeks are a great starting point. I am still working on improving my 2 mile, but I have achieved TFVoodoo’s strength and aerobic requirements for rucking I’ve been doing 5x5 for a while and my bench blue up in 3 months and i was wondering if i could do it on every exercise or only big compound lifts. The program certainly isn't trash, but it's not a long term solution. Your sick gainz will be thanks enough. Since I can't devote 100% of my resources towards strength gains, I can't progress linearly, especially on bench. Come here to discuss the workouts, the results, and get help from your fellow OTFers. As long as you're eating enough, prepare for some big ol' legs, rounder butt, expanded chest, boulder shoulders, and poppin' back muscles you didn't even know you had. e. bench: 65 kg, 5x5 squat: 80 kg, 5x5 deadlift: 90 kg, 5x5 Currently, I'm doing a 5x5 program, but I'm doing it alongside HIIT training and circuit training 3-4 a week as well. 5x5 will help you burn some calories and most importantly improve your strength. Repeat adding 5 lbs each time as long as you can. Nov 3, 2014 · Stronglifts is a 5x5 linear progression program for novice lifters created by this Belgian dude, Mehdi. 5kg for each workout. A is squat, bench, barbell row. My legs are still sore and the workout kicked my ass. I don't think I ever actually failed a set of squats, but once I got above 225 lb working weight, the volume was just too much. Do a routine 3 days/week alternating A/B/A week 1 and B/A/B week 2. B is squat, overhead press, and deadlift. My current PR is at 365, but I'm thinking 385 (which would be 2x body-weight), and I'm wondering if that's reasonable or if I should pace myself and go for 370 No, there is basically no difference between 4x6 and 5x5. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! Thinking of sticking with Stronglifts 5x5 until I switch to Madcows 5x5 when stronglifts is done. I do an arm day, a little more focused shoulder workout, as well as pullups on off days during SL 5x5. Not so much from a strength standpoint, but instilling in me the need to workout. What about 3x6 VS 5x5. Thoughts on… I did my own 5x5 Program. Reply reply I did SL 5x5 for 6 months, followed by PHAT for 4 months and am now doing a 70s bodybuilding style split so I'll answer your question based on my experience. I think that's plenty of time, especially cause 5x5 workouts call for 90 seconds or less break between sets. Google LINEAR PROGRESSION. Stronglifts 5x5 is a cookie-cutter program with linear progression. I followed this routine while I was bulking from 70kg (154lb) to 76. hey r/fitness, . 5x5 is a great beginner-intermediate workout program, as long as your body is healthy and you have good lifting technique, you should do it. 5 deadlifts. I just completed my first 5x5 workout @ 35lbs a couple days ago. 3. However, when you plateau, I'd recommend switching to a 5x5 to break through, then go back to a 8-12 of the increased weight. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. Did that for a bit then completely deloaded to 65 lbs 5x5 to learn how to front squat, then high bar back squat with a super upright torso, then now I'm back to lowbar back squat. I'm relatively certain my arms would still be getting bigger without doing what I'm doing but I love arm days and I dont only wanna lift 3 days a week. Wow, I never expected this to reach the reddit front page! Glad you all found this useful. LIFTS: Squat 5x5: 90lbs --> 195lbs Bench 5x5: 100lbs --> 160lbs Deadlift 5x5: 115lbs --> 225lbs OHP 5x5: 60lbs --> 95lbs An example of the first SL 5x5 workout is: 45lb Squat 5 sets of 5 reps 45lb Bench Press 5 sets of 5 reps 45lb Barbell Row 5 sets of 5 reps The next workout you do squats, overhead press, and deadlift. Also Is 5x5 a good workout if I wanna get bigger muscles. It was hard at times, but I think the year of body weight training I had helped a lot. Squat - there is just a plain one under S, or your can choose from over 20 other Squat options. You feel better too since it kinda adds on to your ego and your CNS gets stronger too which means you will feel stronger. ntb qfwwu jawu agbsxh vvoudn efvu dgj fqca dhb vwg