Starting with weights - 5x5 advice needed

Mark_on_a_Mission · April 2015

Hi all,

I've been quite succesful losing weight by reducing calories and logging everything on MFP. However, I am now nearly at my goal and would like to start lifting, as I understand this will improve my muscle definition.

From looking on these forums, I see the 5x5 routines seem to be the way to go, with Ice Cream 5x5 being especially popular. However, although I go to the gym, I use machines rather than free weights, and I understand 5x5 is a free weight programme.

The problem is, I go to the gym on my own which is why machines are better for me. Can Ice Cream 5x5 be performed on my own, and if it can, wat is the best way to ensure I get the form right?

Thanks in advance, Mark

Hendrix7 · April 2015

yes definitely - just start light, start with the bar only until you feel comfortable.

The only exercise you should need a spotter/help for is the bench press, assuming you have a squat rack with safety bars. Just ask someone for a spot if you need to, people will be happy to oblige.

re form, if you can video some of your sets and watch them back later.

IvanOcampo · April 2015

As suggested, yes. You can definitely do this on your own.
I spent about 4 years working out on my own.
When doing 5x5, your lifts shouldn't be over 75-80% of your maximum capacity, so you should be able to do this comfortably.

Mark_on_a_Mission · April 2015

Thanks guys, that is good info..... next time I'm at the gym I'll start light as suggested and see how I get on

IvanOcampo · April 2015

Find out what your 1 rep max is here:
http://www.bodybuilding.com/fun/other7.htm

When you're lifting, start with the bar, and start adding plates until the weight becomes challenging.
You should be able to get your 5x5 without failure.

Starting with weights - 5x5 advice needed

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