5x5 quick questions

Grimmerick

I am looking into starting a 5x5 routine or possibly a 3x5 routine since I am a beginner. I do circuit strength training but nothing major. I want to have my fiance do this with me as well. My questions are

1. How can we gauge what weight to start at

2. How much should we increase the weight each week

3. Do we use the same weight for all the exercises (except maybe the squats, seems like those would require more weight)

Thanks a bunch!

Grimmerick

Somebody? Anybody? Everybody?

XtyAnn17

Check this out

http://goonlifter.wikispaces.com/sean10mm's+Modified+Starting+Strength

wellbert

Start everything with an empty olympic bar. If it's too much, start with less.


Stuff like squats and deadlifts will take off, while it takes you longer to gain on the other lifts.

in other words, it works itself out.

Form is more important than weight.

jealous_loser

I am by no means an expert, but from what I have been doing (2 x 15, I know, I know, I am looking into the 5 x 5) I start at a reasonable weight and work up. I have not been going up too fast, like 2.5 -5 pounds depending when what I am doing gets easy.

Start slow though, don't hurt yourself. You can always up it next set. Try a weight and see how it goes. I think the beginning is a little trial and error.

Grimmerick

Thank you Thank you!

DopeItUp

I am looking into starting a 5x5 routine or possibly a 3x5 routine since I am a beginner. I do circuit strength training but nothing major. I want to have my fiance do this with me as well. My questions are

1. How can we gauge what weight to start at

2. How much should we increase the weight each week

3. Do we use the same weight for all the exercises (except maybe the squats, seems like those would require more weight)

Thanks a bunch!

1) Try some weight. Start light, like with just the bar (45lbs). Add weight until you find you're struggling with form.

2) Usually around 5lbs. At the beginning you will probably make big strides but there's no real rule around this.

3) No. They will all be different most likely.

It's basically trial and error. There's no real wrong answer except if you're doing too much weight and you can't maintain proper form.

chaser1977

Start everything with an empty olympic bar. If it's too much, start with less.


Stuff like squats and deadlifts will take off, while it takes you longer to gain on the other lifts.

in other words, it works itself out.

Form is more important than weight.

Best response, weight will go up quickly i assure you. If you start with the bar and the set is too easy count it as a warm up. Rule of thumb is women are a 2.5 lb increase, men are 5lbs. There is also an app for it. Stronglifts 5x5
also
Form is more important than weight.

Grimmerick

Awesome, Thanks everybody for the great responses! wish me luck!

Determinednoob

I am looking into starting a 5x5 routine or possibly a 3x5 routine since I am a beginner. I do circuit strength training but nothing major. I want to have my fiance do this with me as well. My questions are

1. How can we gauge what weight to start at

2. How much should we increase the weight each week

3. Do we use the same weight for all the exercises (except maybe the squats, seems like those would require more weight)

Thanks a bunch!

1) Try some weight. Start light, like with just the bar (45lbs). Add weight until you find you're struggling with form.

2) Usually around 5lbs. At the beginning you will probably make big strides but there's no real rule around this.

3) No. They will all be different most likely.

It's basically trial and error. There's no real wrong answer except if you're doing too much weight and you can't maintain proper form.

This mostly. I recommend buying the book Starting Strength and reading it. The explanation from it for finding starting weight is to add 10 or so lbs if the last set felt easy and start adding 5 per set when it gets hard. Make sure you are resting adequately between sets. You have reached your starting weight "when bar speed slows" Which will mean not the maximum amount you can possibly do. If you start to heavy you will stall too soon. When you had a bar speed slowing set, do 2 more sets at that weight and that is considered completing that lift for the day.

jacksonpt

Pretty much agree with what everyone has said.

The first handful workouts should be light and focused on form/technique. Once you have that down, the next handful of workouts should be used to figure out how much weight you should be using for each exercise. It's not as quick and simple as it might seem.

Once you have the technique down, and once you know how much weight you should be using, THEN you can really start lifting.

As for how much weight to add, it totally depends, and is different for most people. Just have to go by feel.

porffor

I've just saved some suggested weights in my phone for tomorrow.

Check out: http://stronglifts.com/secret-5x5-report/ for a plan / downloads of excel docs etc that you might find handy.

I have been reading NROLFW but like the simplicity of the 5x5 even I can remember that if I do it a few times. I love the advice above I must admit sounds feasible.

I did a weights fitness class today but it was low weight high reps, will be good for endurance but not for proper strength training, so want to find a plan that I can work to easily. Only the bench press I may use a machine for as don't have a gym buddy yet as literally only just joined and my friends that go are more into Zumba than weights. lol