Exercise Questions

Plantwiz

dynamik wrote:

1. It's easy to lose 90 minutes at that site from following all the related links

2. That blog layout sucks for finding specific information, and the search is terrible since all the forum articles get in the way of what you're looking for. I didn't even know there was a second part to the beginner workout until I randomly came across it an hour later.

Are these all the programs:
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
http://stronglifts.com/beginner-strength-training-program-ii/
http://stronglifts.com/the-texas-method-strength-training-for-intermediate-lifters/
http://stronglifts.com/stronglifts-5x5-advanced-strength-training-for-intermediates/

I found this one a couple of weeks ago: http://www.mensworkoutguide.com (I'm sure it'll be useful for the ladies as well )

It seemed to have some interesting workouts. Those 300 workouts look insane.

What do you think of his interval training/cardio workout: http://www.mensworkoutguide.com/fitness_articles.html/interval_training.html
...

Agree the site is bit of a pain to navigate, but I've been there a few (or 60-90min) per time and have gotten used to it. The 4 programs listed is all I've seen there. The forums are pretty good.

Main thing for me is the approximately 30 minutes needed for the 5x5. Surely as one progresses upward you can spend more time by adding cardio to the end of the workout. I just want to build muscle.

The muscle definition on my back alone has been very motivating. Glutes, arms, legs (including calf muscles) have all shown major improvement in 5 weeks...I dare say 3 weeks but more noticeable to my spouse by 4-5.

I suppose the other thing for me on the 5x5 is the simplicity of what I need to do when I'm lifting. I don't need to remember this whole seriers of excercises and I don't need to take my journel to keep track of what is next.

Mehdi's article on crossfit was a little surprising, but I still think Strongfit is a great site. Good videos, good ideas, and challenging for someone who is proficient with lifting and wants some spice.

Probably the main thing is, regardless of the program....DO IT!

I'll check the links you posted. Most exercises benefit both Men and Women, just some ladies are afraid to lift heavy....when they really can and they won't bulk like the guys.

Thanks for the links!

dynamik

Well I just did my first 5x5 yesterday, and I'm definitely feeling it!

Are you doing the beginner program or are you doing something more advanced?

I think I'm going to do each A and B group 2-3 times before I start adding weight. A couple of my joints are a bit sore, and I don't want to go too fast and injure myself.

Are you adding weight every workout? Have you had to deload yet?

Plantwiz wrote:

Agree the site is bit of a pain to navigate, but I've been there a few (or 60-90min) per time and have gotten used to it. The 4 programs listed is all I've seen there. The forums are pretty good.

I've just started reading at the end and am going from oldest to newest. There's only like 37 or 38 pages, so it shouldn't be too bad to get through. Hopping around gets annoying.

Plantwiz wrote:

Main thing for me is the approximately 30 minutes needed for the 5x5. Surely as one progresses upward you can spend more time by adding cardio to the end of the workout. I just want to build muscle.

Have you been doing the warm-ups too? That added some unexpected time.

http://stronglifts.com/how-to-do-a-proper-warm-up/

I'm going to be going just three days a week instead of six, so I can't complain too much

Plantwiz wrote:

The muscle definition on my back alone has been very motivating. Glutes, arms, legs (including calf muscles) have all shown major improvement in 5 weeks...I dare say 3 weeks but more noticeable to my spouse by 4-5.

Cool! Keep us updated of your progress. It's definitely motivating.

Plantwiz wrote:

I suppose the other thing for me on the 5x5 is the simplicity of what I need to do when I'm lifting. I don't need to remember this whole seriers of excercises and I don't need to take my journel to keep track of what is next.

Yea, it's going to be a blessing and a curse for me though. I think the lack of variety is going to wear on me after awhile. I guess that's more motivation to keep with it until I can get into the Beginner II program.

Plantwiz wrote:

Mehdi's article on crossfit was a little surprising, but I still think Strongfit is a great site. Good videos, good ideas, and challenging for someone who is proficient with lifting and wants some spice.

Yea. The biggest problem with Cross Fit for me was that I couldn't do a lot of their exercises at my gym. I'd either need to buy a house and build a home gym or go way out of my way for the only Cross Fit gym in my area.

Plantwiz wrote:

I'll check the links you posted. Most exercises benefit both Men and Women, just some ladies are afraid to lift heavy....when they really can and they won't bulk like the guys.

I'm more curious to see what you think of the interval training for cardio. It's basically one minute of intense activity follow be two minutes of lighter activity. Beginners repeat three times and you work your way up to four and five. Adding 9-15 minutes onto my workout is definitely doable. He adds an extra five minutes for both warm-up and cool down, but I'm already warmed up at that point, and I do stretching at the end anyway, so I don't factor those in.

What do you think of that anabolic diet on Strong Lifts? He seems to push that pretty hard.

That broccoli smoothie is one of the grossest things I've ever seen in my life. I picked up all the ingredients yesterday, so I might give it a shot today if I'm feeling adventuresome.

http://stronglifts.com/breakfast-recipe-4-berry-broccoli-smoothie/

Plantwiz

dynamik wrote:

Well I just did my first 5x5 yesterday, and I'm definitely feeling it!

Are you doing the beginner program or are you doing something more advanced?

Yes Beginner.

I think I'm going to do each A and B group 2-3 times before I start adding weight. A couple of my joints are a bit sore, and I don't want to go too fast and injure myself.

I started with an empty bar the first day [Monday]. By Wednesday & Friday I think it added 10# plates on squat and barbell row and deadlift.

Are you adding weight every workout? Have you had to deload yet?

Yes the first 5 weeks, I add 2.5# plates each day......Though that last 2 weeks because I'm reaching more weight then I've lifted in a free weight capacity....I do an empty bar warm-up...add about 25% of the weight on the first set, add 50% more on the second and full weight by the 3rd. If I struggle, then I may do that day again the next A or B workout, but Still adding. Until I can do 5x5 at the full weight max, then I won't go for the Advanced program.

Have you been doing the warm-ups too? That added some unexpected time.

Sort of...not quite.

I take things slow and ever since my early sport days...just don't require a lot of warm up. Now that I'm old...I do pay more attention to it particularly because I"m stressing my body with extra weight, but I try to focus on the muscle groups as I go through the motions and pay attention to how my joints are lining up.

I'm going to be going just three days a week instead of six, so I can't complain too much

I only do 3 days....and for starting 8 weeks....I've not missed a day.

Plantwiz wrote:

The muscle definition on my back alone has been very motivating. Glutes, arms, legs (including calf muscles) have all shown major improvement in 5 weeks...I dare say 3 weeks but more noticeable to my spouse by 4-5.

Cool! Keep us updated of your progress. It's definitely motivating.
[/quote]

I DID 135# on squat on Friday and it was easy!!! So, I'll have a ways to go before I stall (I hope). Those 45# plates just were so weird, then I lifted the bar and felt how light it was...I did a full 5x5 on those. Basically, I do full 5x5 on squats and its overhead press, barbell row and bench press that I have to work up to adding full weight during the sets....but I'm adding each workout. Deadlift and Squat have been easy, though this may be my last week on deadlift...my grip felt a little weak last week with 135# and I'm not sure how much longer I can add on that one before failing....I'm close to max for a bit on that one.

Plantwiz wrote:

I suppose the other thing for me on the 5x5 is the simplicity of what I need to do when I'm lifting. I don't need to remember this whole seriers of excercises and I don't need to take my journel to keep track of what is next.

Yea, it's going to be a blessing and a curse for me though. I think the lack of variety is going to wear on me after awhile. I guess that's more motivation to keep with it until I can get into the Beginner II program.[/quote]

You could change the order I suppose, but I think Squat is first for a reason. For now I like it...I am wondering where I should take my 'light' week?? Or if I should wait until I complete 12 weeks then do a light week? I'm not sore...first week of squats...well...that mindset I had back in my old training days when I was young and nothing hurt....keep playing worked. I thought my legs were going to explode the 2nd day of squats and it turned out the throbbing stopped after the set. Never a problem since....which is why I think I have a bunch to add yet. I once some 25 years ago could leg press 460# (on a machine) so while that will never be a goal again, I don't think I've maxed my legs out on free weights just yet.

And for now, I'm sure I'll platuea soon enough, my overall goal is simply to get stronger. I'm not going for any outrageous numbers, but I can see how reaching a PR and then always lifting that amount can hinder the workout....I see where dropping weight, working back up and through the PR or adding variety like Crossfit can make working out fun and not too routine. I have a ways to go to get my shoulders stronger...a lot stronger.

Yea. The biggest problem with Cross Fit for me was that I couldn't do a lot of their exercises at my gym. I'd either need to buy a house and build a home gym or go way out of my way for the only Cross Fit gym in my area.

I'm seeing more and more people doing 'cross-fit' like activities but mostly the ones without heavy weights. We don't have bump plates and dropping weights because...one has just pushed themselve to their max is one thing....dropping them for speed tests is dangerous IF the gym is not setup for people dropping 135# barbell from 6' high and running a 1/2 mile and back to lift and drop again.

I do not think any of the gyms around here are setup for Crossfit...haven't seen anyone advertise it nor did I see any on their site.

Plantwiz wrote:

I'll check the links you posted. Most exercises benefit both Men and Women, just some ladies are afraid to lift heavy....when they really can and they won't bulk like the guys.

I'm more curious to see what you think of the interval training for cardio. It's basically one minute of intense activity follow be two minutes of lighter activity. Beginners repeat three times and you work your way up to four and five. Adding 9-15 minutes onto my workout is definitely doable. He adds an extra five minutes for both warm-up and cool down, but I'm already warmed up at that point, and I do stretching at the end anyway, so I don't factor those in. [/quote]

Not a bad plan. I'm s sick of cardio....for me, I'm not going to add that sort back in for a bit. I'd rather do tabadas with squats, bench or overhead press first. Right now, I"m more concerned about my form then speed (probably due to lack of warmup). It does look like an easy enough program to follow and it can add some variety to an exisitng workout.

What do you think of that anabolic diet on Strong Lifts? He seems to push that pretty hard.

That broccoli smoothie is one of the grossest things I've ever seen in my life. I picked up all the ingredients yesterday, so I might give it a shot today if I'm feeling adventuresome.

http://stronglifts.com/breakfast-recipe-4-berry-broccoli-smoothie/

I'm not changing my diet just yet. It's pretty good (not great) but I'm so focused on changing my physcial habits of purposeful exercise that I'll adjust the food plan more as I hit a wall on progress with exercise.

I've done anabolic programs before and I do like them. A bit of a pain with a family, single life does have some advantages. And I've juiced broccoli before (with some other veggies) and I don't mind it. Beets are very good...smell like dirt but are very sweet.


Good luck with your program! Keep us posted on how your doing.

Just thinking on your comment about being sore....did you start with too much weight? It's very hard and sort of embarrassing to lift a bare bar or one with only 10# plates....I'd imagine tougher for a guy then a girl to endure...but get through those first couple weeks with a light enough load to get through with some resistance and by week 3-4-5 you can really see it's a snap to add...almost to a point where you want to add more.

Mendi does say on some of the exercises to skip the 2.5# and add 5# each workout...but you'll stall faster.

I found a rolling pin worked the knots out of my thighs (and hurt like crazy even doing it light) but to get the blood flowing again....helped a bunch.

Good Luck!

Plantwiz

hmmmm.....


I may change things up by switching over to this version:
http://stronglifts.com/stronglifts-dumbbell-5x5-strength-training-using-dumbbells/

I might wait until week 13 before I start this though.

coffeeking

Mishra wrote:

Like if you are moving furniture and you are doing it correctly (using your legs) then you get a full body workout... So to me if you move furniture for 1 hour you are going to get a better workout than running for 1 hour.

But do you move furniture everyday, probably not. Its the consistency my friends. The best exercise is the one that you do on regular basis, be it anything, it has to be an activity that shoots up your heart rate; because that is whats going to burn fat and increase your stamina.

So the point is; running by far is one the best exercise, but if you don't do it consistently, no use. You have to keep it up for a certain period of time to get some results out out it.

To be a in fitness level, you have to combine both; weights and cardio. Weights first and then cardio, burn all of it out.

Schluep

coffeeking wrote:

So the point is; running by far is one the best exercise, but if you don't do it consistently, no use. You have to keep it up for a certain period of time to get some results out out it.

Running is not the best exercise or one of the best exercises for everyone. It puts tremendous strain on the knees/ankles/feet. People with foot problem or bad knees are going to cause themselves more problems if they try to run everyday but may find someone like swimming works great for them. Every person is different and as such there will never be a "best exercise" or "best exercise plan." It doesn't matter how beneficial swimming is if someone doesn't have access to a pool as another example.

undomiel

Schluep wrote:

coffeeking wrote:

So the point is; running by far is one the best exercise, but if you don't do it consistently, no use. You have to keep it up for a certain period of time to get some results out out it.

Running is not the best exercise or one of the best exercises for everyone. It puts tremendous strain on the knees/ankles/feet. People with foot problem or bad knees are going to cause themselves more problems if they try to run everyday but may find someone like swimming works great for them. Every person is different and as such there will never be a "best exercise" or "best exercise plan." It doesn't matter how beneficial swimming is if someone doesn't have access to a pool as another example.

If you have the right shoes that correct any pronation you may have and you correct your stride then when running a huge amount of the stress put on your feet/ankles/knees will be taken off. Most of the problems that people have come from incorrect footwear and running form. Cross-training with swimming though is great for weight loss and muscle tone.

dynamik

Plantwiz wrote:

I DID 135# on squat on Friday and it was easy!!! So, I'll have a ways to go before I stall (I hope). Those 45# plates just were so weird, then I lifted the bar and felt how light it was...I did a full 5x5 on those. Basically, I do full 5x5 on squats and its overhead press, barbell row and bench press that I have to work up to adding full weight during the sets....but I'm adding each workout. Deadlift and Squat have been easy, though this may be my last week on deadlift...my grip felt a little weak last week with 135# and I'm not sure how much longer I can add on that one before failing....I'm close to max for a bit on that one.

Nice! Prior to starting this, I was up to 225 for a few reps, but my form sucked. I never went below parallel, and I probably never even hit parallel. I'm pretty sure I'd get stuck if I tried. I did 135 5x5 the first day, and added a 95 3x5 warm-up to that the second day. Saturday was not pleasant, but I'm ready to go again today.

My flexibility is turning out to be a major limitation for me. I'm not used to doing deep squats, and my torso is probably around a 45-degree angle to the ground for my barbell rows, compared to his 90. My form is still good; I just don't think I'm maximizing my efforts (more arms, less back)

Plantwiz wrote:

You could change the order I suppose, but I think Squat is first for a reason. For now I like it...I am wondering where I should take my 'light' week?? Or if I should wait until I complete 12 weeks then do a light week? I'm not sore...first week of squats...well...that mindset I had back in my old training days when I was young and nothing hurt....keep playing worked. I thought my legs were going to explode the 2nd day of squats and it turned out the throbbing stopped after the set. Never a problem since....which is why I think I have a bunch to add yet. I once some 25 years ago could leg press 460# (on a machine) so while that will never be a goal again, I don't think I've maxed my legs out on free weights just yet.

Yea, I'll leave the order alone. It's more just doing that many reps of the same exercises than the order. For example, I'm used to doing three flat bench, three incline, three decline, and three flies. Going with his warmup, bar 2x5, 135 3x5, and 185 5x5, that's 10 reps just sitting on the bench. I get antsy sitting there that long.

Plantwiz wrote:

And for now, I'm sure I'll platuea soon enough, my overall goal is simply to get stronger. I'm not going for any outrageous numbers, but I can see how reaching a PR and then always lifting that amount can hinder the workout....I see where dropping weight, working back up and through the PR or adding variety like Crossfit can make working out fun and not too routine. I have a ways to go to get my shoulders stronger...a lot stronger.

Yea, same here. This workout adds a ton of weight per month, and I'm curious to see how long I can last before I start struggling.

Plantwiz wrote:

I'm not changing my diet just yet. It's pretty good (not great) but I'm so focused on changing my physcial habits of purposeful exercise that I'll adjust the food plan more as I hit a wall on progress with exercise.

I've done anabolic programs before and I do like them. A bit of a pain with a family, single life does have some advantages. And I've juiced broccoli before (with some other veggies) and I don't mind it. Beets are very good...smell like dirt but are very sweet.

Well I just started today (day three of you count the pizza and beer from the weekend as my carb loading ). My diet sucks if I don't have something I have to adhere to. It's about time I make a serious effort. Doritos don't seem to be the best post-workout meal.

I can see how it would be problematic when cooking for others. My wife didn't want to do it, so we can share the veggies, and I'll just cook up some lean meat and rice or noodles for her in addition to what I'm making for myself.

I went on the Atkins diet for a few months back in the day, and I liked it for the most part. I struggled with avoiding all carbs all the time. Being allowed to carb-up two days a week should keep things interesting enough.

Plantwiz wrote:

Just thinking on your comment about being sore....did you start with too much weight? It's very hard and sort of embarrassing to lift a bare bar or one with only 10# plates....I'd imagine tougher for a guy then a girl to endure...but get through those first couple weeks with a light enough load to get through with some resistance and by week 3-4-5 you can really see it's a snap to add...almost to a point where you want to add more.

I don't think so. My previous bench routine was 135x12, 185x9, and 205x4. When I switched to this, I did bar 2x5 and 135 3x5 for my warm-up, and did a full 5x5 of 185. My left elbow got a little sore on the last 2 or 3 reps. I moved a lot more weight overall, so I think I just need a bit to get acclimated to the new routine. It never got to the point of pain or anything.

Plantwiz wrote:

Mendi does say on some of the exercises to skip the 2.5# and add 5# each workout...but you'll stall faster.

I'm going stick with just adding a pair of 2.5 plates each workout. Thankfully I'll only have to use those plates every other workout; I'll be able to move to a 5, 10, etc. on the other ones. I do feel like a sissy when I put those little plates on.

It's like that one huge guy that adds 4x45 on each side of the barbell, and then adds a pair of 2.5s just to be right on 500. I wanted to say, "Dude, I really wouldn't have thought any less of you for benching 495"

Plantwiz wrote:

I found a rolling pin worked the knots out of my thighs (and hurt like crazy even doing it light) but to get the blood flowing again....helped a bunch.

I might have to give that a shot!

Plantwiz

Today....today was rough


I didn't add any weight and frankly squating 135#...I'm pretty happy with (for this week)

It was HUMID in the gym and I don't mind hot, but high humidity kills me. Overhead Press was bad but I did change my stance from shoulder width to feet-together. I expected a change...but what a difference. I deloaded on the last set to finish.

I think I'm going to hold where I am and try again Wed/Friday.. I may even drop everything by 10-15# Wed to just recheck my form and work back up. Something is wrong in my OH P grip on my left hand and I just cannot seem to find the sweet spot to grip the bar...too far forward, too far back, too close to finger tips, etc... just feels like my left hand is splitting when I press up. I've tried thumb around bar, thumb behind.....my hand is fine for everything else, just cannot find the correct grib on this one.

So, way off today, but at least I lifted something and that's sort of the point. A bad day lifting is better then not lifting (unless there is a real injury).

Thanks for your updates dynamik! Those are some decent numbers you have posted. Changing the diet should help long-term.

I like Atkins. Gets too much bad press from people who just don't understand it and many of the newer fad plans....follow this regime. Atkins Induction is a mental and physcial boost for fat people with horrible diets. He never wrote to NOT add carbs back in, he stated to add vegetable carbs back in in moderation...until the desired weightloss was reached. He's highly publicized plan is for those who just have to drop huge numbers and break cravings. However a more healthy person or one that may only need to lose 20-30ish pounds....could consume more carbs provided they were vegetable carbs (again...a whole food diet). Stay away from processed crap and exercise (gee....who doesn't say that ).

Sounds like you have a good plan in place. best wishes. Keep us posted.

And when you start squating 550lbs in 6 months....all those who laughed at the 2.5# plates can come back and be amazed

Plantwiz

for a little variation of the 5x5 w/ barbell:


http://stronglifts.com/stronglifts-dumbbell-5x5-strength-training-using-dumbbells/