What dose everyone think about the 5x5
nygator06
Posts: 22 Member
Hello everyone I am down 60 plus pound . I am 42 just joined a gym . I have been doing 5 miles a day walking and riding my bike since the beginning of the year . My question is this the best work out for someone that hasn’t been to a gym in 10 years . Just wanna tighten up. Also my time is some what limited because of kids . Thank you all .
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Replies
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Hello everyone I am down 60 plus pound . I am 42 just joined a gym . I have been doing 5 miles a day walking and riding my bike since the beginning of the year . My question is this the best work out for someone that hasn’t been to a gym in 10 years . Just wanna tighten up. Also my time is some what limited because of kids . Thank you all .
Congrats on the weight loss!
5X5 is a solid starting program. There are also other options here:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
We all begin somewhere...consistency and patience is key.3 -
Thanks for the reply will look into that right now .0
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No it isn't appropriate for someone untrained and certainly isn't "the best" program for said person.
Too much volume, no autoregulation, starting intensity is too low for most as far as a working set.
That being said if you want to and 5×5 SL is the only program you can see yourself adhearing to then go for it. There is just better options for most people, but its fine as long as you don't run the grindyness of deloading and thinking you will develop strength gains within that program specifically.4 -
No it isn't appropriate for someone untrained and certainly isn't "the best" program for said person.
Too much volume, no autoregulation, starting intensity is too low for most as far as a working set.
That being said if you want to and 5×5 SL is the only program you can see yourself adhearing to then go for it. There is just better options for most people, but its fine as long as you don't run the grindyness of deloading and thinking you will develop strength gains within that program specifically.
so... which one would you suggest for the multitudes of us who at some point of time during weight loss decide that NOW is the time to drag our totally untrained, and probably not totally young, selves into some sort of strength building? AND, of course, with no effort what-so-ever, build all the nice visible muscles you have....
so realistically and no matter what we ask... the answer would be a program that secures functional strength and would then continue on towards pushing some hypertrophy as time goes on...
Not surprisingly I see another thread on "maximum results with minimal effort"; hey, that's what we all want until and unless we're bit by a bug
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No it isn't appropriate for someone untrained and certainly isn't "the best" program for said person.
Too much volume, no autoregulation, starting intensity is too low for most as far as a working set.
That being said if you want to and 5×5 SL is the only program you can see yourself adhearing to then go for it. There is just better options for most people, but its fine as long as you don't run the grindyness of deloading and thinking you will develop strength gains within that program specifically.
Hi Chief,
Which would you recommend? I’m following Bigger Leaner Stronger (this first program I picked up).
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You may find some useful information in this podcast:
https://m.soundcloud.com/user-344313169/episode-58-programming-for-beginners-and-other-musings-on-training0 -
Tonight was my first night at the gym . Was my first night of 5x5 . I think it went well . We will see how I feel tomorrow 😳0
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5x5 is a simple starter program that I used for awhile.
It's easy to follow but can redult in injury for a novice who pushes the wt up too fast. At least that's what happened to me.
And, if you follow the program diligently, you will probably reach the end of its usefulness after only 3-4 months (6months max).
Then you'll need to transition to an intermediate program to advance further.4 -
I didn’t push myself on my first day and I don’t see myself really pushing myself hard for the first few weeks . Been reading that it was a good starting point.0
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I do 5x5. Sometimes 4x4 or 4x6 or something similar, but I love the simplicity of 5x5. 5 lifts to learn and I have access to all of the equipment. I do sub in pullups for rows, just because I prefer pullups, and I usually add one more glute focused lift per session. Nbd. I have been lifting this way for several years. But...I do have breaks in training where I don't have access to the gym and I have to backtrack and build up to where I was before. I have not found another program that works for me. Everything else I've looked at calls for equipment I don't have. I just tweak as needed to fit my schedule, goals, life.5
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OP: You didn’t give us much info to go on. Like how much time you have to commmit to training and how many sessions a week you can train for example. I’m not sure what you mean by tightening up. It means different things to different people. I think I’m quite flabby atm because I haven’t had access to a gym. Others might look at me and say I look quite muscular.
A good recommendation for newbies to resistance training is barbell medicine beginners prescription It’s free. They have a paid beginners programme too but the beginners prescription is free.
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At this point in my life I think I could do near every other day before I come home from work . I also think I am flabby. I would like to make myself less flabby .0
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Get a trainer. If you've not worked out, how do you know your form is right? Or that execution is done correctly? With all my new clients, I start them on a simple full body training program that is usually only 2 sets so their body can get accustomed to exercise.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Thanks will look into a trainer .0
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I personally like Stronglifts 5x5 because of the simplicity. I transitioned from a somewhat complex super-setting type strength training program to a 5x5 "like" program. I didn't follow it as the program is designed, I just incorporated what I liked from it.
I did all 5 lifts on the same day. I was already 'trained' when I started, so I started at around 80% of my 1RM. I also supplemented it with some of my favorite lifts/exercises that I were more isolated or helped with functional mobility and injury prevention for running.
So, I guess I really didn't do StrongLifts 5x5, I just did the lifts with low reps/heavy weight
Picking a routine is very personal. Some people love split training because they want to lift everyday. I don't like split training because I like to alternate running with lifting. That's my primary reason for picking a full body workout routine that I can execute 2 - 4 times per week.
Getting a trainer is definitely a good suggestion, just be careful of trainers at big box gyms. I used a trainer many years ago at LA fitness that told me he was only getting $6 per 30 minute session. I felt I got lucky with him because he was actually very knowledgable.2 -
I think it's all horses for courses and depends on a lot of factors. The main issue that newbies can have with 5x5 is that the weight progression happens pretty fast depending on where you set your starting weights for each movement - if you are a "mature" lifter with some pre-existing creaky joints that can become tough going.
If that's the case then a programme that uses double progression can be better as your joints have a bit longer to get used to handling the load and you "grease the groove" (muscle memory takes over the movement patterns) - so for example you would start with a given weight and increase reps per set each week, starting at 8 reps until you can get 12 reps. Then add 10% to the bar, drop back to 8 reps and repeat until you can get 12 reps etc.
This is much simplified but you get the idea.
The best things is to have a go at a programme, run it exactly as written and see how you get on - listen to your body and make changes if you need to.4 -
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Thanks to everyone with the good advice.0
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Ok I have an appointment today with what sounds like a good trainer . Came recommended from a few people that visit my local gym . Thanks to everyone for the insight and advice.0
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Trainer is great advice. I like the 5x5 workout but only for a limited time when I want to change things up. I will usually run through two or three cycles of it, maybe twice a year. I am not a big fan of the rep range, and often modify it so that it works best for my goals.1
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Ok I have an appointment today with what sounds like a good trainer . Came recommended from a few people that visit my local gym . Thanks to everyone for the insight and advice.
That's a good start. I was always hesitant with large gym trainers. My son is a pretty decent power lifter and I know enough to be dangerous about it but not too much. I used to belong to a huge LA Fitness. There was one trainer out of like 5 that I would have ever listened to any advice from. His form doing lifting was fantastic. That's the issue with trainers. Unless you have recommendations or know what you're seeing to know if it's good or not, it's hard.
There were many in that gym that always used the rower. I do a lot of indoor rowing. Their own form (which is supposed to be similar to a deadlift) was horrific. Why would I ever want to learn from someone that has awful form themselves.
Find someone that does heavy powerlifting in your gym and looks like they have good form (there are videos on YouTube if you don't begin to know what it looks like). Ask one of them if they would use the same trainer that others are recommending. They will usually know the trainers who know what they are doing and the ones that don't.
That's the other issue. Usually, great trainers aren't in big franchise/chain type of gyms, where most of the population goes. Usually they have their own clientele to where they don't need the gym for new clients or they have a small gym with serious members.2 -
While the programming aspect is much maligned, Starting Strength does offer a decent mechanical analysis of the main barbell lifts.
It could be a starting point for analyzing your own form, or what someone else is attempting to teach you.1 -
Starting Strength is a great beginner program with less volume than 5x5 programs (3x5). For that reason I would recommend it over 5x5 for a new lifter. You will work up to needing more volume eventually but SS will take you a long way.0
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I did Starting Strength for awhile too.
My (and other people's) only problem w/it was the incorporation of Power Cleans which is a technically difficult lift that can easily result in injury if done improperly w/excess weight. I (and other people) dropped it in lieu of rows (used in Stronglifts) which means that I (we) weren't really doing the program.
Note: I learned the opinion of "others" in this regard from the Starting Strength Forum that I frequented when I was attempting to follow that program.
PS: the reason Rippetoe incorporates Power Cleans (and Snatches) in his program is because he designed the program more towards athletic performance where "muscular explosiveness" is important but not really important for most of us.
In any event, its's something that you'll need to if you decide to take up Starting Strength instead of Stronglifts as a beginning lifting program.0 -
What do people think about Bigger Leaner Stronger as a starting program? That’s what I’m doing0
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What do people think about Bigger Leaner Stronger as a starting program? That’s what I’m doing
I did the women’s equivalent. BLS is a body builders beginners programme isn’t it?
I found TLS ok. It depends what your goals are. It’s not for powerlifters for example!
I just outgrew TLS after a year and I found a better programme which incorporates RPE and has more appropriate volume for me.0 -
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No it isn't appropriate for someone untrained and certainly isn't "the best" program for said person.
Too much volume, no autoregulation, starting intensity is too low for most as far as a working set.
That being said if you want to and 5×5 SL is the only program you can see yourself adhearing to then go for it. There is just better options for most people, but its fine as long as you don't run the grindyness of deloading and thinking you will develop strength gains within that program specifically.
Hi Chief,
Which would you recommend? I’m following Bigger Leaner Stronger (this first program I picked up).
Not a fan.
I would recommend finding a good experienced trainer that can tailor make a program to your goals.
If that isn't a option as of now I would go with something along the bridge or my default programming that incorporates auto regulation and proper load management.0 -
So have had two work outs with the trainer . Very good knowledge able guy . Has helped me a lot with just little things . Getting me on the right track so I can stick to it. Thanks to all for the help and advice.2
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I got a quote from a trainer once. I really just don't have $9-$12k laying around for no purpose.
I liked 5x5. I went slow. I did find my hamstrings are a bit behind and I needed to add good mornings to the list of exercises though. But that's just a personal weak area.1
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