I started a 5x5 3x a week program after working on general fitness level for a while.... but when I squat and DL in the same day (squatting every workout day, dl every other) I get really sore hams for days afterwards and not sure if I should continue to train them at the current intensity and wait longer between workouts or simply drop a few kgs and keep to the routine..
Suggestions?
Overtraining question...
Moderators: Boss Man, cassiegose
Re: Overtraining question...
5x5, if you are truly lifting your 5RM, is way too much to be doing squats and deads the same day. For strength training, try something like this:Aitrus wrote:I started a 5x5 3x a week program after working on general fitness level for a while.... but when I squat and DL in the same day (squatting every workout day, dl every other) I get really sore hams for days afterwards and not sure if I should continue to train them at the current intensity and wait longer between workouts or simply drop a few kgs and keep to the routine..
Suggestions?
Squats
Bench
DL Full Rom, alternate every second week with DL partials (from knees, to knees)
Bench, dynamic effort or close grip
Power Clean
Front Squats
or
Low Box Squats
Power Clean
Ad in your secondary and accessories.
I'm assuming you are looking for strength gains here and not physique training.
Re: Overtraining question...
I am definitely looking for strength gains because lifts are quite small, but physique could use a great deal of work too. Is there any particular reason you asked -- would your advice be different were I looking to improve physique as opposed to gaining strength?DianaB wrote: 5x5, if you are truly lifting your 5RM, is way too much to be doing squats and deads the same day. For strength training, try something like this:
Squats
Bench
DL Full Rom, alternate every second week with DL partials (from knees, to knees)
Bench, dynamic effort or close grip
Power Clean
Front Squats
or
Low Box Squats
Power Clean
Ad in your secondary and accessories.
I'm assuming you are looking for strength gains here and not physique training.
I'll try what you've suggested in any case.
What are your numbers right now?
There is a pretty fine line between strength and hypertrophy, obviously if you work hard, you muscles will respond by getting stronger and bigger to a degree. Physique training (i.e. body part splits for fitness or BB) should be a bit more specific than what I wrote, with a different rep/set scheme, although heavy squats, bench and deads are still the basics for any program, IMO.
5x5 and better yet 5x3 are good schemes to promote strength and neural development, and are much more taxing on the CNS than lets say the normal 3x10-12 just due to the heavy weight used.
5x5 is IMO the best route for a beginner by far, as long as fat loss is not a priority.
Try it for 8 weeks and be sure to add 5lbs to the bar each week (or second week, it's not written in stone) for the core lifts. As the weight increases, 5x5 becomes difficult, you may hit 5 reps on the first 2 sets, then have to drop to triples or doubles. At this point you need to assess where you are failing, and add in the appropriate secondary/accessory lifts to correct the problem.
And don't forget to eat, alot.
There is a pretty fine line between strength and hypertrophy, obviously if you work hard, you muscles will respond by getting stronger and bigger to a degree. Physique training (i.e. body part splits for fitness or BB) should be a bit more specific than what I wrote, with a different rep/set scheme, although heavy squats, bench and deads are still the basics for any program, IMO.
5x5 and better yet 5x3 are good schemes to promote strength and neural development, and are much more taxing on the CNS than lets say the normal 3x10-12 just due to the heavy weight used.
5x5 is IMO the best route for a beginner by far, as long as fat loss is not a priority.
Try it for 8 weeks and be sure to add 5lbs to the bar each week (or second week, it's not written in stone) for the core lifts. As the weight increases, 5x5 becomes difficult, you may hit 5 reps on the first 2 sets, then have to drop to triples or doubles. At this point you need to assess where you are failing, and add in the appropriate secondary/accessory lifts to correct the problem.
And don't forget to eat, alot.
150 squat, 160 DL, 110 bench and 110 shoulder press.. I really do not think these are 5RMs except for maybe the bench... but I have been steadily adding weight since I began.DianaB wrote:What are your numbers right now?
There is a pretty fine line between strength and hypertrophy, obviously if you work hard, you muscles will respond by getting stronger and bigger to a degree. Physique training (i.e. body part splits for fitness or BB) should be a bit more specific than what I wrote, with a different rep/set scheme, although heavy squats, bench and deads are still the basics for any program, IMO.
5x5 and better yet 5x3 are good schemes to promote strength and neural development, and are much more taxing on the CNS than lets say the normal 3x10-12 just due to the heavy weight used.
5x5 is IMO the best route for a beginner by far, as long as fat loss is not a priority.
Try it for 8 weeks and be sure to add 5lbs to the bar each week (or second week, it's not written in stone) for the core lifts. As the weight increases, 5x5 becomes difficult, you may hit 5 reps on the first 2 sets, then have to drop to triples or doubles. At this point you need to assess where you are failing, and add in the appropriate secondary/accessory lifts to correct the problem.
And don't forget to eat, alot.
I don't think I'm incredibly fat, I mean I went into it with about 16% body fat and have been lifting with a proper program for about two months now.. started with 3x10/12 system to get a feel for everything and get general fitness level up and switched to 5x5 because I heard it was the best place to start as a beginner. Since muscle burns more cals than fat, I figured 5x5 will be appropriate and give me strength gains along with size/shape and drop body fat %... and DLs/squatting assist your core so I might even get abs out of this kind of program..
I was currently using the stronglifts 5x5... http://stronglifts.com/stronglifts-5x5- ... g-program/
.. I was hoping to gain strength, but also lose body fat.. is this what I should continue doing?
Stronglifts is a solid beginning strength program, stick with it those numbers will improve. Keep adding weight on the bar weekly. The only thing it's missing is power cleans.
Don't worry about fat, it doesn't sound like an issue.
I'd add in one day of GPP just to mix things up, and be sure it includes moving some heavy shit around, sled pulls etc.
Don't forget to eat, not enough food will give you sub par gains.
I'd be interested in hearing how you progress.
Don't worry about fat, it doesn't sound like an issue.
I'd add in one day of GPP just to mix things up, and be sure it includes moving some heavy shit around, sled pulls etc.
Don't forget to eat, not enough food will give you sub par gains.
I'd be interested in hearing how you progress.
I should have clarified when I said stick to the program.
I know it's squats for each session, but if you are really getting run down from doing the squats & DL on the same day, make that day a DL focus and skip the squatting. Also alternate DL with partials, like I said before.
Maybe try power cleans instead of squats that day, if your up to it.
I know it's squats for each session, but if you are really getting run down from doing the squats & DL on the same day, make that day a DL focus and skip the squatting. Also alternate DL with partials, like I said before.
Maybe try power cleans instead of squats that day, if your up to it.