5x5

roxy415

I am down over 100 lbs and have always incorporate weights with cardio (a very very mean Kettle bell routine) 3 days a week, as well as cardio on interval days--- but i am wanting to add in heavy lifting--- and i have heard good things about 5x5 -- the thing is --- i really really do not want to give up my kb routine class-- I have been doing it for almost 5 years with a really great group of ppl...... and I love it.... a lot.... would it be wise to do the 5x5 full body a couple of times during the week followed by 20 minutes of moderate cardio--- or not?? i have kind of begun--- but not really sure what should be my primary lifts..... or even if my weight is heavy enough..... I have thrown in: Deadlifts, squats, chest press, barbell row, bicep curls, tricep ext, and shoulder presses.... any advice is appreciated

JNick77

There's nothing wrong starting with the 5x5 program. Most of those KB type classes are more cardio-centric than true strength-centric anyway, so I would just do that as a form of cardio if you like it that much.

chels0722

I don't follow a strict 5x5 program, a variation you could say, but I do train HEAVY on a 3-4 days a week.

Honestly, I am so spent after my training that usually I don't have the energy for cardio.

If I want to do cardio, usually in the form of HIIT, I plan a lighter training session for beforehand, or I do my HIIT on a different day.


It is up to you and how intense you want your workouts to be.

I prefer my workouts intense, which for me has brought better results. So in my opinion, I would not do the cardio after.


EDIT to add: In my opinion, the bicep curl and tricep ext are unneccesary. Those muscles will strengthen in proportion with the rest of your muscles in the basic lifts. If you are trying to strengthen them for personal preference in looks, performance, or other reasons, then I guess doing the extra curls and extensions won't hurt. That is up to you. Just thought I would throw that out there.

roxy415

i have always heard that you burn more fat after weight training -- burns more fat--- i still have 15-20 more pounds to lose.... so i figured that would help.... as far as lifting heavy -- I definitely work up a pretty intense sweat-- but i do feel like I could push harder-- I am just so unsure of how much weight to actually use..... I have been upping it every time i go... I am also worried that if i do too much without a spotter i might ending... well choked out by a bar....probably right about the bi/tri--- what other lifts do you do??

Shawshankcan

Don't worry about how much weight is on the bar in term of total numbers, just aim for more next week tha this week and leave it all in the gym.

chels0722

i have always heard that you burn more fat after weight training -- burns more fat--- i still have 15-20 more pounds to lose.... so i figured that would help.... as far as lifting heavy -- I definitely work up a pretty intense sweat-- but i do feel like I could push harder-- I am just so unsure of how much weight to actually use..... I have been upping it every time i go... I am also worried that if i do too much without a spotter i might ending... well choked out by a bar....probably right about the bi/tri--- what other lifts do you do??

The only lifts I do are

Squat
Bench Press
Bent Over Row
Over Head Press
Deadlifts

All those lifts engage all the muscles in my body. Some days I'll add in core and plank exercises if I feel that they were not supporting me sufficiently in that workout. The only time I'll really lift differently is when I do crossfit. I'll do power cleans, squat/push press, deadlift/upright row/calf raise, etc... Those can definitely bring up the intensity in your workout. Sometimes I'll do those with a lighter barbell to warm up for my main lifts. It all depends on what I am feeling for the day.

You'll have to play with it and see what feels right for your body. I also agree that you don't need to worry about the weight just yet. Just keep adding weight on a weekly basis and eventually you will get to the point where you are seriously challenging yourself and the adding weight will become less frequent.

jacksonpt

There's nothing wrong starting with the 5x5 program. Most of those KB type classes are more cardio-centric than true strength-centric anyway, so I would just do that as a form of cardio if you like it that much.

Agreed

jacksonpt

i have always heard that you burn more fat after weight training -- burns more fat--- i still have 15-20 more pounds to lose.... so i figured that would help.... as far as lifting heavy -- I definitely work up a pretty intense sweat-- but i do feel like I could push harder-- I am just so unsure of how much weight to actually use..... I have been upping it every time i go... I am also worried that if i do too much without a spotter i might ending... well choked out by a bar....probably right about the bi/tri--- what other lifts do you do??

First...
It doesn't burn fat. It burns cals. Lifting helps maintain muscle so that as your calorie deficit causes weight loss, more of that loss will be from fat. Did that make sense? It sounded better in my head than it does on, um, paper.

Next...
Sweat and respiration doesn't really mean anything in terms of intensity. It's a good indication of how you are pushing yourself relative to your current comfort zone, but not really a good indication of overall intensity

Last...
If you're worried about it, get a spotter or use equipment that has safeties built in. I bench in a squat cage for this very reason... so that when I fail on that last rep, the bar doesn't crush me.

richardheath

Look up Stronglifts, Starting Strength or All Pro's Simple Beginners Routine. These are all good for beginners and will give you some structure - tell you what lifts to do, when, and how to progressively load the bar. They all focus on full body lifts - you don't need to be adding isolation exercises (at least at first) as you are getting a thorough work out anyway.

And don't worry about lifting too light at first. Use these lifts to concentrate on good form. As the programs are progressive (you keep adding weight) you will quickly find it getting harder! It is better to learn good form first with a lighter bar so you don't hurt yourself.