Newbie's 5x5 and training in general questions

[monkey_boi]

Hi Elite people

This is my first post here so I'll try not to make a fool of myself. A quick history of my training. I've been training on and off for about 1 year. My workout consists of doing two bodyparts a day for 5/6 days a week. I work the first muscle part with 3 exercises of 5,4,3 sets respectively with 15-8 reps per set and the second group with 2 exercises 4,3 sets with the same rep range.
Day1 - Chest/Bicep
Day2 - Cardio
Day3 - Back/Tricep
Day4 - Cardio
Day5 - Shoulders/Abs/Calfs
Day6 - Quads/Hams which I change to Hams/Quads for the next week.
I also play indoor soccer and squash once a week.

My goal is to get strong but also to have a nice looking physique, basically lose my disgusting gut. I have been losing weight ...went from 87kg to 75 kg (don't know the pound conversions). Should I be trying 5x5 training with the same goal in mind? Basically doing 5x5 with cardio on off days. Or should I stick to my current program. I also have a kinda limited to time to workout basically between 45-50 minutes(train during my lunch, part-time studies at night). Should I be considering working out in the mornings instead ? I know my diet will also go a long way to losing my gut and I am working on that as well.

Thanks.

 

[asdfzxcv]

I would probably opt for the 5x5 routine over the one you currently use.It not so much the rep range that is effective,it is the general layout of the program and the focus behind it.The focus behind the 5x5 is increasing ones capacity in the compound lifts over a period of time and the program is a convenient means of doing this.It is mainly used for bulking,but it is also highly effective for maintence/cutting.As long as your current diet isnt too restrictive in terms of calories you will still get much stronger and likely retain most,if not all,of your muscle.

Continue to do cardio on the off days if you do choose to proceed with the 5x5,but just dont go too overboard as squatting 3times a week will drain you out after a bit.

If you have further queries just ask .

 

[carlsuen]

if you're a newbie to lifting and 5x5.. and by lifting i don't mean machines!!(squats, bench, deadlift, OHP's, rows) then i recommend that u start with the SF version.. and if ur goal is to get strong and look nice.. all those weight u have lost have gone wasted.. probably lost some muscles there too.. read all the stickies in this thread and the powerlifting thread too.. and ask questions after.. u could also spend sometime other member's journals to learn about them too..

 

[monkey_boi]

Thanks for the great advice asdfzxcv and carlsuen. I'm definitely gonna be trying out 5x5. Will let you know hows my progress.
Carlsuen - you are right I did lose muscle as well. I was in love with the scale showing less weight but I have changed my attitude.
Once again thanks for the advice guys. I'm not hundred percent sure how the whole Karma thing works but I clicked on your karma icons and gave you guys the thumbs up . Hope I was right about that.

 

[carlsuen]

u have to hit 150 post counts before u can effectively give out karma..karmic power is how much karma points u can give..

looking forward to see your progress too.. ask questions and learn..

 

[nelmsjer]

It looks like you're heading in the right direction. Good luck!

 

[monkey_boi]

Thanks nelmsjer, the encouragement is great motivation I have to say.

Got a few 5x5 question. I know the normal workout is Mon,Wed,Fri but would it be ok if I move Fri to Sat 'cause on Sat I will have more time in the gym ?
Or should I stick to the days prescribed(as per madcow's 5x5 training).Also if I'm stuck for time can I do some of the assistance type exercises( hypers, abs, etc) on my off days or will this hamper my main 5x5 progression.

 

[Numani]

If you move the friday workout to saturday I would suggest your week plan starts with saturday as the first workout....and so on.

SF 5*5
I believe you triple a weight on the third workout take two days rest and attempt to get five with it at the next workout.

 

[nelmsjer]

Numani has it.

I did light ab work and hyperextension work on my off days when I ran through the 5x5. I am a believer in light restorative workouts and feel much better when I do them. I believe they help with my recovery, but I can't give you cold, hard facts to back it up. I simply feel a difference, so take it however you will.

 

[monkey_boi]

Thanks numani for the info. I probably will start my workouts on Tuesday though so that I can end on Sat. I want to have enough time to really focus and give myself enough of a rest when I triple the weights and during the week I jus' don't have enough time. Thanks for the help.

 

[monkey_boi]

Hi guys. I'm back with more questions. I was wondering wether for 5x5 training it is better to use flat bench db press or use the normal barbell bench press. The reason for the question is that on this forum I saw a post about where they use flat db bench press rather the barbell. I was curious which would be better for 5x5. I like both, though I'm alot more cautious with the barbell press when it comes to increasing my weights. I also wanted to know what is a good rep range for trainging my calves. I normally do 4 sets of 8-15 of standing and steated calf raises. Is there any other kind of calf exercises I could do? I really have horrible calves..I'm like a chicken man...thunder thighs attached to golf club for calves .

thanks

 

[monkey_boi]

Sorry forgot to add a question about squats to my previous post. I was reading in the exrx website about squats and one article suggests that your knees can travel over your toes when doing a squat. I was taught when squating that your knees should never travel over your toes. Any opinions here on which is better form? I had torn my right knee ligament so am really wary about doing squats properly.

Thanks

 

[carlsuen]

lol how is that even humanly possible? try squatting with ur knees behind your toes and you'll end up sitting on the floor..

 

[monkey_boi]

Thats the way I was taught how to do squats. Keep back straight and as you go down make sure your knees don't go over the front of your toes, stop when your thighs are parallel to the ground. What then would be the right way to do squats 'cause I've seen the pics on the exrx.net site and it looks similar to the way that I am doing it. Please any help is greatly appreciated ... I don't want to be the loser doing messed up squats in the gym and injuring myself.

 

[nelmsjer]

Glad you asked about squats.

First, I know what you're talking about regarding your knees, and your knee issue is fine. No worries, there. However, you need to start squatting all the way down and going past parallel. You will need to take some weight off the bar, initially, as you learn. The important thing, though, is to take it through the largest range of motion possible.

 

[carlsuen]

when u squat ass to floor.. ur knees will definitely go past your toes.. it's only humanly posssible..

 

[monkey_boi]

Ok so I have been definitely been doing weak ass squats . And here I was thinking I was on my way to being a 5x5 monster . I'm not sure if I'll be able to get my ass to the ground, still very nervous when doing my squats but thats what I'm gonna aim for. thanks for info nelmsjer and carlsuen.

 

[carlsuen]

well ass to floor not literally!! but hips must touch your calves.. that's called a full squat.. and read more!! i'm still learning information about deads and squats that i didn't know..

 

[monkey_boi]

oh my word. Jus' came back from the gym and did better squats this time. It felt great but were not easy at all. My legs feel all wobbly and jelly-ish now. I'm not quite full squat yet, but much deeper than parallel. Can't wait for my next squat session. Thanks guys.