Simple training question

[the.gladiator1987]

The idea of progressive overloading is that you barely raise the weight each week so you always get stronger, not hella fast but every workout you are making gains correct?

Does this mean that for 5 sets of bench, say you want to do 8-10 reps every time. You warm up with 135. You know you can do 225 15 times, but do you still do 225 for 10, stop at 10 even though you know you can do more, and continue to do the next set with more weight? Is the whole point of this to see where your last lift is and see if that gets stronger? Seems like you would want to be fresh to do the lst lift. Just wondering if every lift needs to go to failure or not.

When you reach a goal on your last set do you raise the weight for every single set or do you just raise the weight for the last set?

I know its simple I am just now getting into a true routine where i actually consistently do lifts in one order, and consistently work out M/W/F.

 

[ExtraMile]

The idea of progressive overloading is that you barely raise the weight each week so you always get stronger, not hella fast but every workout you are making gains correct?

Does this mean that for 5 sets of bench, say you want to do 8-10 reps every time. You warm up with 135. You know you can do 225 15 times, but do you still do 225 for 10, stop at 10 even though you know you can do more, and continue to do the next set with more weight? Is the whole point of this to see where your last lift is and see if that gets stronger? Seems like you would want to be fresh to do the lst lift. Just wondering if every lift needs to go to failure or not.

When you reach a goal on your last set do you raise the weight for every single set or do you just raise the weight for the last set?

I know its simple I am just now getting into a true routine where i actually consistently do lifts in one order, and consistently work out M/W/F.

failure and strength gains do not go together well.

for what you are talking about you might do this:

say you can bench 315 for 5 reps then your sets might go
135 x 5
185 x 5
225 x 5
280 x 5
300 x 5

then next week you would do
145 x 5
190 x 5
230 x 5
285 x 5
305 x 5

all 5x5 programs I have seen have started about 15lbs behind your max, so only at week 3 do you hit your true max and yes u add the weight to every set.

 

[the.gladiator1987]

failure and strength gains do not go together well.

for what you are talking about you might do this:

say you can bench 315 for 5 reps then your sets might go
135 x 5
185 x 5
225 x 5
280 x 5
300 x 5

then next week you would do
145 x 5
190 x 5
230 x 5
285 x 5
305 x 5

all 5x5 programs I have seen have started about 15lbs behind your max, so only at week 3 do you hit your true max and yes u add the weight to every set.

oh ok, yea i mean i didnt understand how your last set would work since it would obviously be weaker than what you can actually do. I always had it backwards, I would warmup with 135, jump to 275 and see how many i could do just for ego, then drop down and bust out reps with 245 and 225 respectively. Did this with every compound exercise (squats, bench, deadlifts)

 

[SouthernLord]

What program are you doing bro? is it one you designed? Can you type it out for us?

 

[ExtraMile]

oh ok, yea i mean i didnt understand how your last set would work since it would obviously be weaker than what you can actually do. I always had it backwards, I would warmup with 135, jump to 275 and see how many i could do just for ego, then drop down and bust out reps with 245 and 225 respectively. Did this with every compound exercise (squats, bench, deadlifts)

yeah it seems most logic for sure and I used to train like that. But the way the 5x5 type method works is all the sets before are warmups really, the 4th set is kinda heavy but not enough to take away from your heaviest set. This means you only do 1 work set for that exercise which is another reason why in alot of 5x5 programs you squat and bench up to 3 times a week. Because of this adding in assistance stuff works well. Like adding in weighted dips and chins as assistance work.

The madcow 5x5 is this I think

monday - squats 5x5, bench 5x5, rows 5x5. assistance is 2 sets weighted hypers 4 sets weighted situps
wednesday - light squats 4x5 military or incline 4x5, deadlifts 4x5. assistance is 2 sets situps
friday squats 4x5 1x3 1x8, bench 4x5 1x3 1x8, rows 4x5 1x3 1x8. assistance is dips 3 sets, curls 3 sets, tri extensions 3 sets.

although with common sense you could change the assistance to other exercises you enjoy, maybe add chins on wednesday or whatever

 

[the.gladiator1987]

Well im just going into PCT SL, so I was either going to do a 5x5 or a program designed for me by a member here. Heres the program, I know the 5x5 already

Monday - Back / Arms

deadlifts - 4-5 sets, 8-10 reps
lat pulldowns - 4-5 sets, 8-10 reps
db rows - 3-4 sets, 8-10 reps
db skullcrushers - 4 sets, 8-10 reps
tricep pushdown - 4 sets, 8-10 reps
db curl dropset - 20lb, 25lb, 30lb, 35lb, 40lb

Wednesday - Chest / Abs

Bench - 5 sets, 8-8-10 reps
DB Incline - 5 sets, 10 reps
Flyes - 20 reps with weight, 15 reps with heavier weight, 10 reps heavier weight, 8 reps heavier weight
hanging leg raises - 3 sets as many as possible
supersetted****
weighted decline situps - 3 sets as many as possible

Friday - Legs / Shoulders

Squats - 3 sets, 10 reps. Last set, drop weight go till failure
Hack squats - 3-4 sets, 10 reps
Leg press, 2 sets 10, 1 set of 50
Calves if neccessary
DB MIlitary - 4 sets 8-10
lateral/side raises - 4 sets 10-12 reps

 

[the.gladiator1987]

I might just go right into a 5x5. Probably a good idea to keep strength and weight since this is the first time doing a routine and sticking to it, and since Im in PCT i need a good routine anyway.

I might just do the 5x5 then?

 

[SouthernLord]

I might just go right into a 5x5. Probably a good idea to keep strength and weight since this is the first time doing a routine and sticking to it, and since Im in PCT i need a good routine anyway.

I might just do the 5x5 then?

I really like the intermediate 5x5. Set it up so you're a few weeks out from setting PRs and ride it out as long as you can.

 

[the.gladiator1987]

thanks SL, the only problem is that I just started pct so I know my dtrength will go down a little. do I just readjust to the weight if I am weaker?

 

[SouthernLord]

thanks SL, the only problem is that I just started pct so I know my dtrength will go down a little. do I just readjust to the weight if I am weaker?

I would set the program up based off of your current 5RMs. Start a few weeks out from those numbers. I would suggest bumping up your total kcal and loading up on creatine. You might put on some bloat with the creatine but it will help to keep those strength gains coming.

 

[the.gladiator1987]

I would set the program up based off of your current 5RMs. Start a few weeks out from those numbers. I would suggest bumping up your total kcal and loading up on creatine. You might put on some bloat with the creatine but it will help to keep those strength gains coming.

OK ill go off my current 5RMs, and if i only get 4 ill just readjust it in the calculator for the next week/workout.

Ive been on creatine monohydrate for about 3 weeks now, 5gms a day, your saying take15-20 a day? I want bloat any bloat i get is in the muscle anyway.

Here was my back workout for today, I didnt do tris because i was in the gym a long time

deadlift - 135x10, 225x10, 245x10, 275x10, 315x7
lat pulldown - 120x10, 130x10, 140x10, 150x8
db rows - 70x8, 70x8, 70x8
db curl superset - 20lb x 20, 25lb x 9, 30lb x 6, 35lb x 4, 40lb x 3