Getting discouraged. Lean bulk or cut? What should I do?
Replies
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Wow I'm just surprised he suggests starting at 50% of your 1 rep max. I am just not used to that way of thinking!! (Probably the reason for my non progression??) i feel like most people would say to go "harder". And if you could lift more "you didn't do enough"0
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Wow I'm just surprised he suggests starting at 50% of your 1 rep max. I am just not used to that way of thinking!! (Probably the reason for my non progression??) i feel like most people would say to go "harder". And if you could lift more "you didn't do enough"
Most people are Bros. We're not Bros. He's not a Bro.0 -
This actually doesn't make much sense to me, unless I'm interpreting what it means wrong. In my case, if I lift at 50% of my estimated 1 rep max, I'd be doing 20-25 reps (perhaps even more).0
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ForecasterJason wrote: »This actually doesn't make much sense to me, unless I'm interpreting what it means wrong. In my case, if I lift at 50% of my estimated 1 rep max, I'd be doing 20-25 reps (perhaps even more).
No. Say your 1rm is 200 lbs.... you start with it at 100 lbs and progress forward from there as a loose example and keep the same 5x5 progression.
5x5 @ 100
5x5 @ 105
5x5 @ 110
etc.0 -
That works if the 1rm is high enough. Mine is around 70 lbs, but I can lift 40 lbs for at least 20 reps. To be doing 5 reps, I would probably need to be close to 60 lbs, which is over 80% of 1rm.LolBroScience wrote: »ForecasterJason wrote: »This actually doesn't make much sense to me, unless I'm interpreting what it means wrong. In my case, if I lift at 50% of my estimated 1 rep max, I'd be doing 20-25 reps (perhaps even more).
No. Say your 1rm is 200 lbs.... you start with it at 100 lbs and progress forward from there as a loose example and keep the same 5x5 progression.
5x5 @ 100
5x5 @ 105
5x5 @ 110
etc.
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ForecasterJason wrote: »This actually doesn't make much sense to me, unless I'm interpreting what it means wrong. In my case, if I lift at 50% of my estimated 1 rep max, I'd be doing 20-25 reps (perhaps even more).
Also keep in mind it was designed as a beginner progressive resistance program. While the OP is not new to lifting, he has not been able to follow proper linear progression and will likely greatly benefit from following a beginner program as prescribed. Others who are at a more intermediate program may not benefit as much from a program as stronglifts.0 -
ForecasterJason wrote: »
That works if the 1rm is high enough. Mine is around 70 lbs, but I can lift 40 lbs for at least 20 reps. To be doing 5 reps, I would probably need to be close to 60 lbs, which is over 80% of 1rm.LolBroScience wrote: »ForecasterJason wrote: »This actually doesn't make much sense to me, unless I'm interpreting what it means wrong. In my case, if I lift at 50% of my estimated 1 rep max, I'd be doing 20-25 reps (perhaps even more).
No. Say your 1rm is 200 lbs.... you start with it at 100 lbs and progress forward from there as a loose example and keep the same 5x5 progression.
5x5 @ 100
5x5 @ 105
5x5 @ 110
etc.
No, you would just do 5 reps because the program calls for 5 reps. You're not using a sliding scale here for reps and their corresponding percentages. It's laid out for you already.0 -
No, you start at five reps and then you stop. Even if you feel you can do more. Then, the next time you do 45, and the time after that 50. It actually progresses to rather difficult pretty quickly. As a woman, I was not able to do 5lb increases except for the first few weeks and then started using fractional weights so I could increase by 2.5lb increments.ForecasterJason wrote: »
That works if the 1rm is high enough. Mine is around 70 lbs, but I can lift 40 lbs for at least 20 reps. To be doing 5 reps, I would probably need to be close to 60 lbs, which is over 80% of 1rm.LolBroScience wrote: »ForecasterJason wrote: »This actually doesn't make much sense to me, unless I'm interpreting what it means wrong. In my case, if I lift at 50% of my estimated 1 rep max, I'd be doing 20-25 reps (perhaps even more).
No. Say your 1rm is 200 lbs.... you start with it at 100 lbs and progress forward from there as a loose example and keep the same 5x5 progression.
5x5 @ 100
5x5 @ 105
5x5 @ 110
etc.
The program feels very easy and kind of "pointless" the first few weeks, but that is definitely not the case. That is also the time you should be double and triple checking your form as correct form will not only help prevent injury but will also allow for greater increases in strength in the future.0 -
No, you start at five reps and then you stop. Even if you feel you can do more. Then, the next time you do 45, and the time after that 50. It actually progresses to rather difficult pretty quickly. As a woman, I was not able to do 5lb increases except for the first few weeks and then started using fractional weights so I could increase by 2.5lb increments.ForecasterJason wrote: »
That works if the 1rm is high enough. Mine is around 70 lbs, but I can lift 40 lbs for at least 20 reps. To be doing 5 reps, I would probably need to be close to 60 lbs, which is over 80% of 1rm.LolBroScience wrote: »ForecasterJason wrote: »This actually doesn't make much sense to me, unless I'm interpreting what it means wrong. In my case, if I lift at 50% of my estimated 1 rep max, I'd be doing 20-25 reps (perhaps even more).
No. Say your 1rm is 200 lbs.... you start with it at 100 lbs and progress forward from there as a loose example and keep the same 5x5 progression.
5x5 @ 100
5x5 @ 105
5x5 @ 110
etc.
The program feels very easy and kind of "pointless" the first few weeks, but that is definitely not the case. That is also the time you should be double and triple checking your form as correct form will not only help prevent injury but will also allow for greater increases in strength in the future.
Totes jelly...I don't have fractionals
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Oh ok. So in starting out with a program like that, the idea is not to necessarily be lifting 'heavy' at the beginning, correct? That makes more sense to me. I had been wondering for a while why a beginner would start off lifting heavy for only 5 reps, but now I see.0
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ForecasterJason wrote: »Oh ok. So in starting out with a program like that, the idea is not to necessarily be lifting 'heavy' at the beginning, correct? That makes more sense to me. I had been wondering for a while why a beginner would start off lifting heavy for only 5 reps, but now I see.
It's a beginner program so it's intent on establishing correct form and building the movements.0 -
I was doing an edited version of icf 5x5 but it basically turned into my own thing. An A/B Style workout 3x / week: (modified now and then. Switching between 5x5 and 8-10x3 for reps and sets every other week or so recently)
hi, since your current workout and meal plan isn't working how about a self evaluation?
I recommend that you switch to a Leg/ Glute Day, followed by a Chest/Arms, followed by a cardio day, followed by a Leg / Glute Day, followed by a Back / Shoulders Day; a 5 day split routine to ensure muscle recovery and muscle growth.
This is the kind of split where you blow out the muscle groups with INTENSE resistance training.
Keep your maintenance calories where you are at right now. See how the workout split changes your body in two weeks. (take measurements! before and after the 2 week training).
If you start getting definition then you will know it's the intensity of training that needs to be continued. If you get nothing in 2 weeks then time to change everything up!
happy training! - coachteresacpt
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busywaterbending wrote: »I was doing an edited version of icf 5x5 but it basically turned into my own thing. An A/B Style workout 3x / week: (modified now and then. Switching between 5x5 and 8-10x3 for reps and sets every other week or so recently)
hi, since your current workout and meal plan isn't working how about a self evaluation?
I recommend that you switch to a Leg/ Glute Day, followed by a Chest/Arms, followed by a cardio day, followed by a Leg / Glute Day, followed by a Back / Shoulders Day; a 5 day split routine to ensure muscle recovery and muscle growth.
This is the kind of split where you blow out the muscle groups with INTENSE resistance training.
Keep your maintenance calories where you are at right now. See how the workout split changes your body in two weeks. (take measurements! before and after the 2 week training).
If you start getting definition then you will know it's the intensity of training that needs to be continued. If you get nothing in 2 weeks then time to change everything up!
happy training! - coachteresacpt
Why0 -
This content has been removed.
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And here I thought the thread wasn't going to be entertaining after they removed the *kitten* photos...
Ignore the nonsense above. Because it's nonsense.busywaterbending wrote: »I was doing an edited version of icf 5x5 but it basically turned into my own thing. An A/B Style workout 3x / week: (modified now and then. Switching between 5x5 and 8-10x3 for reps and sets every other week or so recently)
hi, since your current workout and meal plan isn't working how about a self evaluation?
I recommend that you switch to a Leg/ Glute Day, followed by a Chest/Arms, followed by a cardio day, followed by a Leg / Glute Day, followed by a Back / Shoulders Day; a 5 day split routine to ensure muscle recovery and muscle growth.
This is the kind of split where you blow out the muscle groups with INTENSE resistance training.
Keep your maintenance calories where you are at right now. See how the workout split changes your body in two weeks. (take measurements! before and after the 2 week training).
If you start getting definition then you will know it's the intensity of training that needs to be continued. If you get nothing in 2 weeks then time to change everything up!
happy training! - coachteresacpt
Blow splits
Muscle blow out
Change things if you don't see changes after 2 weeks.
Please. Leave.
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Well, according to her bio she should know what she's talking about.0
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ForecasterJason wrote: »Well, according to her bio she should know what she's talking about.
agreed0 -
And here I thought the thread wasn't going to be entertaining after they removed the *kitten* photos...
Ignore the nonsense above. Because it's nonsense.busywaterbending wrote: »I was doing an edited version of icf 5x5 but it basically turned into my own thing. An A/B Style workout 3x / week: (modified now and then. Switching between 5x5 and 8-10x3 for reps and sets every other week or so recently)
hi, since your current workout and meal plan isn't working how about a self evaluation?
I recommend that you switch to a Leg/ Glute Day, followed by a Chest/Arms, followed by a cardio day, followed by a Leg / Glute Day, followed by a Back / Shoulders Day; a 5 day split routine to ensure muscle recovery and muscle growth.
This is the kind of split where you blow out the muscle groups with INTENSE resistance training.
Keep your maintenance calories where you are at right now. See how the workout split changes your body in two weeks. (take measurements! before and after the 2 week training).
If you start getting definition then you will know it's the intensity of training that needs to be continued. If you get nothing in 2 weeks then time to change everything up!
happy training! - coachteresacpt
Blow splits
Muscle blow out
Change things if you don't see changes after 2 weeks.
Please. Leave.
MFP is seriously lacking these days...0 -
And here I thought the thread wasn't going to be entertaining after they removed the *kitten* photos...
Ignore the nonsense above. Because it's nonsense.busywaterbending wrote: »I was doing an edited version of icf 5x5 but it basically turned into my own thing. An A/B Style workout 3x / week: (modified now and then. Switching between 5x5 and 8-10x3 for reps and sets every other week or so recently)
hi, since your current workout and meal plan isn't working how about a self evaluation?
I recommend that you switch to a Leg/ Glute Day, followed by a Chest/Arms, followed by a cardio day, followed by a Leg / Glute Day, followed by a Back / Shoulders Day; a 5 day split routine to ensure muscle recovery and muscle growth.
This is the kind of split where you blow out the muscle groups with INTENSE resistance training.
Keep your maintenance calories where you are at right now. See how the workout split changes your body in two weeks. (take measurements! before and after the 2 week training).
If you start getting definition then you will know it's the intensity of training that needs to be continued. If you get nothing in 2 weeks then time to change everything up!
happy training! - coachteresacpt
Blow splits
Muscle blow out
Change things if you don't see changes after 2 weeks.
Please. Leave.
MFP is seriously lacking these days...
You can always PM them?0 -
LolBroScience wrote: »
And here I thought the thread wasn't going to be entertaining after they removed the *kitten* photos...
Ignore the nonsense above. Because it's nonsense.busywaterbending wrote: »I was doing an edited version of icf 5x5 but it basically turned into my own thing. An A/B Style workout 3x / week: (modified now and then. Switching between 5x5 and 8-10x3 for reps and sets every other week or so recently)
hi, since your current workout and meal plan isn't working how about a self evaluation?
I recommend that you switch to a Leg/ Glute Day, followed by a Chest/Arms, followed by a cardio day, followed by a Leg / Glute Day, followed by a Back / Shoulders Day; a 5 day split routine to ensure muscle recovery and muscle growth.
This is the kind of split where you blow out the muscle groups with INTENSE resistance training.
Keep your maintenance calories where you are at right now. See how the workout split changes your body in two weeks. (take measurements! before and after the 2 week training).
If you start getting definition then you will know it's the intensity of training that needs to be continued. If you get nothing in 2 weeks then time to change everything up!
happy training! - coachteresacpt
Blow splits
Muscle blow out
Change things if you don't see changes after 2 weeks.
Please. Leave.
MFP is seriously lacking these days...
You can always PM them?
LMFAO. Is that a request?
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ForecasterJason wrote: »Well, according to her bio she should know what she's talking about.
Not even close. I don't know any serious trainer who is AFPA certified and most of the ones who know what they are talking about have multiple certifications (and I don't mean group exercise class certification or choreography). Also, AFPA offers holistic nutrition certification. I can't take the AFPA seriously after that.0 -
LolBroScience wrote: »
And here I thought the thread wasn't going to be entertaining after they removed the *kitten* photos...
Ignore the nonsense above. Because it's nonsense.busywaterbending wrote: »I was doing an edited version of icf 5x5 but it basically turned into my own thing. An A/B Style workout 3x / week: (modified now and then. Switching between 5x5 and 8-10x3 for reps and sets every other week or so recently)
hi, since your current workout and meal plan isn't working how about a self evaluation?
I recommend that you switch to a Leg/ Glute Day, followed by a Chest/Arms, followed by a cardio day, followed by a Leg / Glute Day, followed by a Back / Shoulders Day; a 5 day split routine to ensure muscle recovery and muscle growth.
This is the kind of split where you blow out the muscle groups with INTENSE resistance training.
Keep your maintenance calories where you are at right now. See how the workout split changes your body in two weeks. (take measurements! before and after the 2 week training).
If you start getting definition then you will know it's the intensity of training that needs to be continued. If you get nothing in 2 weeks then time to change everything up!
happy training! - coachteresacpt
Blow splits
Muscle blow out
Change things if you don't see changes after 2 weeks.
Please. Leave.
MFP is seriously lacking these days...
You can always PM them?
LMFAO. Is that a request?
Well as long as you are taking requests...
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This content has been removed.
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guys
I am still thinking a lot about this, and I still can't wrap my head around why I should be dropping my % so low of my 1 rm. (50%). When I can comfortably lift much higher than that. I'm not asking to go up to like 90-95%, but why should I drop it so low? I dont really understand the concept still, forgive me. I have done much thinking on the subject.0 -
guys
I am still thinking a lot about this, and I still can't wrap my head around why I should be dropping my % so low of my 1 rm. (50%). When I can comfortably lift much higher than that. I'm not asking to go up to like 90-95%, but why should I drop it so low? I dont really understand the concept still, forgive me. I have done much thinking on the subject.
Then don't. Choose some other %.
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guys
I am still thinking a lot about this, and I still can't wrap my head around why I should be dropping my % so low of my 1 rm. (50%). When I can comfortably lift much higher than that. I'm not asking to go up to like 90-95%, but why should I drop it so low? I dont really understand the concept still, forgive me. I have done much thinking on the subject.
Probably 1 rm max lifts aren't the goal while on a cut. And taxing yourself every week like that on a cut might not be a good way to your goal. You HAVE to decide what your goals are. It's been 11 pages already. I think you should have an idea by now0 -
LolBroScience wrote: »guys
I am still thinking a lot about this, and I still can't wrap my head around why I should be dropping my % so low of my 1 rm. (50%). When I can comfortably lift much higher than that. I'm not asking to go up to like 90-95%, but why should I drop it so low? I dont really understand the concept still, forgive me. I have done much thinking on the subject.
Then don't. Choose some other %.
136.782 lbs. There--I just picked a number for him.
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I do have a goal. I have said it a few time in this forum. For the next 4-6 weeks I want to continue to cut. Then, for the next 6-8 months I want to do a SLOW, controlled lean bulk.
Now, I computed my 1 rm for my bench (about 174 lbs) based on my ability to bench 155lbs 5x5. A few people on here told me to begin my weights at 50% of my 1 rm. I was confused as to why the program tells me to start so low, when I can comfortably lift 155lbs (90% of my 1 rm), for 5x5. Does that make sense?? Am I computing this completely the wrong way or something?0 -
Your making it to hard, and overthinking.
If you feel 50% is too low go with 60% or 70% of your 1 RM but follow the guidlines laid out for the routine you plan to use.
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honestly, I'm not trying to be a pest. I am trying to get this right and understand it. I want to get results now. I want to start off at something that I can progress with. I feel like, again, people are telling me to start with a weight I should choose. That obviously hasn't helped me out at all the past 3 years.0
This discussion has been closed.
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