hey everyone i am new to weight lifting and excercise my current routine is the bodyweight every evening then i do 5 sets of 5 reps bench press 5 sets of 5 reps preacher curl and bicycle crunches til failure and 5 sets of 5 squats comments criticism please and thanks in advance!
That's not a bad routine if you're just starting up again. However, It wouldn't hurt to add some shoulder press, and deadlifts to the mix.
i honestly dont have access to a gym for deadlift any suggestions?
If you can benchpress, then you can deadlift! Just put the bar on the floor, put weights on, and pick it up!
BTW I like the 5x5 routine. Big gains in strength and mass if you eat properly.
i figured i would need to protect the floor but ok ill try it !
Just don't drop the bar, set it down
good point lol
The bar should be mid-shin level, that means finding something to prop it up is important.
The 5 x 5 works well physiologically, but not so well phsychologically, it generally lacks that motivating feel-good "pump" what the more usual kinds of body building have.
I don't understand 5 x 5. If in the third go with this weight you can do 5, then it means in the first go you could do 10 and in the last go you can only do 3. Because muscle tires. So how do people do the same amount of reps in every go? I typically do 10, 8, 6, 6, 4. With the same weight. if increased weigth then 15 (aka warm up), 10, 7, 4, 2, 1, 1, 1 with help.
I believe the point behind it is that you don't work to failure every set. Yes you could do more reps on the first set but it wears you out faster and ends with you doing less in the long run. I think working to failure also leads to more injuries. This being said there are stacks of guys on here that know more than me on the subject.
If you rest properly (3-4 minutes between sets) and you have eaten well and are fueled up for your work out, then you can achieve sets of the same weight and same rep. So I'm saying, if you can do 10 reps on your first set with X weight, then you should be able to do 10 on all following sets, if you've rested ~3-4 minutes. The whole idea though with 5x5 is to improve your strength (not muscular size, those are two different training approaches - think body building vs. power lifting). To improve your strength, you need to lift heavier weights. Heavier weight takes more energy out of you, so you have to repeat it fewer times. Hence 5x5 - it's just a good place to start. You should also speckle in some 3x3's and 1x3's to get maximum benefit. But yeah, to respond to your comment, I say Resting is Key!
It depends on which 5x5 program you're using. Mehdi's Stronglifts is 5x5 across, meaning all five sets of five repetitions are performed using the same weight. Reg Park (Arnie's mentor) and Mark Rippetoe's 5x5 ramps the first two sets, with the last three sets performed at working weight (e.g. set 1 @ 60% workweight, set 2 @ 80% workweight, set 3-5 @ 100% work weight). Bill Starr and Madcow ramped the first four sets with the last set of five being the only set performed at your working weight (Bill Starr's program was also performed as a circuit).
Stronglifts, performed across, is a basic beginners powerlifting routine. I mean this seriously, basic beginners. It is designed to take a completely untrained individual into the "novice" level of powerlifting. Notice what I said there, untrained-to-novice. While the Stronglifts program could be milked for about a year or more, depending (on a lot of factors), it is what it is; and eventually, working heavy at five across three times a week is going to be too much volume and you won't be able to recover. In fact, it is worked into the program itself; after stalling three times at an exercise, change to 3x5 across. After stalling three times at an exercise on 3x5 across, change to 1x5. Once you start stalling your exercises at 1x5, it's time to change programs.