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05-14-2012, 01:34 PM
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#16951 | | RS Veteran
Join Date: Nov 2001 Location: An Island
Posts: 14,400
Thanked 5,024 Times in 1,083 Posts
| Quote:
Originally Posted by o1flipkid  Going to start 5x5 today. I'm also considering doing HIIT/cardio in between days. Or does my body need the rest?
Mon/Wed/Sat - Lift
Tue/Thur - Cardio
Fri/Sun - Rest | While doing 5x5 I found it better for me to do HIIT/cardio right after lifting and then have complete rest days. Sometimes I would play sports or do light cardio on off days but nothing too intense. Just my personal experience.
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05-14-2012, 01:35 PM
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#16952 | | I contribute to threads in the offtopic forum
Join Date: Mar 2010 Location: richmond
Posts: 2,513
Thanked 1,352 Times in 445 Posts
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Hey guys, I wanna try this 5 x 5 Stronglifts, do I really need to read the 211 page document that Mehdi sent me, or is there a dumbed down version somewhere?
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05-14-2012, 01:47 PM
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#16953 | | RS Veteran
Join Date: Nov 2001 Location: An Island
Posts: 14,400
Thanked 5,024 Times in 1,083 Posts
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211 pages?! Wow. I just used the routine posted on the website and read lots of the blog posts. You don't have to do the core work I did (dragon flags/planks). I was constantly working on perfecting form. Eat lots of food.
Workout A
Squat 5x5
Bench press 5x5
Barbell row 3x5
Push ups 3x12
Dragon Flags 3x5
Weighted dips 3x5
Workout B
Squat 5x5
Overhead press 5x5
Deadlift 1x5
Chin ups 3x5
Pull Ups 3x5
Static hold 3x 60 sec
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05-14-2012, 02:00 PM
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#16954 | | RS Veteran
Join Date: Nov 2001 Location: An Island
Posts: 14,400
Thanked 5,024 Times in 1,083 Posts
| Quote:
Originally Posted by hal0g0dv2 Morning cardio feels so good | Are you doing cardio in the morning and lifting in the evening?
Trying to decide which one to do in the morning.
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05-14-2012, 02:35 PM
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#16955 | | RS Operative (G)
Join Date: Oct 2007 Location: GYM
Posts: 12,640
Thanked 4,566 Times in 1,529 Posts
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Yep
Just 2 days a week for cardio in the morning
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05-14-2012, 02:39 PM
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#16956 | | Ricer Mod
Join Date: Mar 2005 Location: Smithers
Posts: 7,008
Thanked 5,276 Times in 1,501 Posts
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The workout AME just posted is great. The other one lacks a few of the exercises.
Berz out.
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President of RS Beat Down Crew
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05-14-2012, 06:47 PM
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#16957 | | RS Operative (G)
Join Date: Oct 2007 Location: GYM
Posts: 12,640
Thanked 4,566 Times in 1,529 Posts
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125's for 5 reps 3 sets on flat dunbells
Likening this new program already
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05-14-2012, 06:53 PM
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#16958 | | My dinner reheated before my turbo spooled
Join Date: Mar 2005 Location: Vancouver
Posts: 1,708
Thanked 232 Times in 89 Posts
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Anyone here do the 5x5 and ride a motorcycle? 3x a week squats is a lot. I can barely fit in 1 day because of my work (on ladders and such) and trying to fit in some weekend riding.
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05-14-2012, 08:21 PM
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#16959 | | OMGWTFBBQ is a common word I say everyday
Join Date: Jun 2006 Location: richmond Lah!
Posts: 5,459
Thanked 474 Times in 224 Posts
| Quote:
Originally Posted by hal0g0dv2 125's for 5 reps 3 sets on flat dunbells
Likening this new program already | You doing that hypertrophy program too? How did you scale your weights when youre doing the hypertrophy days?
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05-14-2012, 08:36 PM
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#16960 | | RS Operative (G)
Join Date: Oct 2007 Location: GYM
Posts: 12,640
Thanked 4,566 Times in 1,529 Posts
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Will tell u have not done those days yet
I usually just calculate in my head
Don't care if I iam a little off
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05-14-2012, 09:37 PM
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#16961 | | I Will not Admit my Addiction to RS
Join Date: Feb 2012 Location: richmond
Posts: 520
Thanked 211 Times in 122 Posts
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what are your opinions on ectomorphs and cardio?
I have an insanely fast metabolism, but ever since I quit doing mma training Ive lost my abs, but have gained a lot more muscle mass.
I want to be more ripped for summer, so should I start doing 10-20 min morning runs 2-3 times a week? or will that just be bad for my muscle growth
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05-14-2012, 10:02 PM
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#16962 | | My homepage has been set to RS
Join Date: Jun 2008 Location: Nowhere
Posts: 2,294
Thanked 848 Times in 392 Posts
| Quote:
Originally Posted by alwayslive what are your opinions on ectomorphs and cardio?
I have an insanely fast metabolism, but ever since I quit doing mma training Ive lost my abs, but have gained a lot more muscle mass.
I want to be more ripped for summer, so should I start doing 10-20 min morning runs 2-3 times a week? or will that just be bad for my muscle growth | Go on a lean diet, keep protein uptake same, Deficit Calories and Lift heavy
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05-14-2012, 10:03 PM
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#16963 | | RS has made me the bitter person i am today!
Join Date: Apr 2002 Location: In your head
Posts: 4,591
Thanked 376 Times in 176 Posts
| Quote:
Originally Posted by alwayslive what are your opinions on ectomorphs and cardio?
I have an insanely fast metabolism, but ever since I quit doing mma training Ive lost my abs, but have gained a lot more muscle mass.
I want to be more ripped for summer, so should I start doing 10-20 min morning runs 2-3 times a week? or will that just be bad for my muscle growth | I think that people who think they have a fast metabolism just need to eat more. Does metabolism vary between two people? | Examine.com FAQ
Eat more. Problem solved.
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05-14-2012, 10:04 PM
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#16964 | | Treasure Chest MOD
Join Date: Nov 2009 Location: Vancouver
Posts: 2,951
Thanked 1,602 Times in 704 Posts
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^it depends what type of "ripped" you're going for... I'm like you, I have a fast metabolism and it tends to eat away at my bodytissue real quick.. If you want to be skinny ripped and not looking for to get too bulky, by all means do cardio, it will help bring out the abs more. If you are looking to get bulky and cut, you have to do a 5x5 type of program for compound exercises. It would be unnecessary and ineffective to do cardio because cardio focuses on a fast twitch muscle fibers and it doesn't really promote hypertrophy not to mention, it eats away your glycogen and nutrient supply alot faster than the 5x5 type of program.
__________________ BNWT Arcteryx Beta SL Hybrid Jacket Size Medium There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them. | |
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05-14-2012, 10:05 PM
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#16965 | | I Will not Admit my Addiction to RS
Join Date: Feb 2012 Location: richmond
Posts: 520
Thanked 211 Times in 122 Posts
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^
^ I do eat a lot. I'm just wondering if doing morning cardio will make me lose too much muscle mass instead of fat because I want to look more "shredded" for summer
^
so doing cardio will not be beneficial? Im on mike o'hearns powerbodybuilding routine. (basically 1 of the big 3, and two "bodybuilding" exercises per muscle group)
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05-14-2012, 10:08 PM
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#16966 | | RS has made me the bitter person i am today!
Join Date: Apr 2002 Location: In your head
Posts: 4,591
Thanked 376 Times in 176 Posts
| Quote:
Originally Posted by alwayslive ^
^ I do eat a lot. I'm just wondering if doing morning cardio will make me lose too much muscle mass instead of fat because I want to look more "shredded" for summer | I highly doubt your cardio is enough to eat away at your muscle mass. Keep your protein high and stop over thinking it.
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05-14-2012, 10:10 PM
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#16967 | | My homepage has been set to RS
Join Date: Jun 2008 Location: Nowhere
Posts: 2,294
Thanked 848 Times in 392 Posts
| Quote:
Originally Posted by BinsentoW Anyone here do the 5x5 and ride a motorcycle? 3x a week squats is a lot. I can barely fit in 1 day because of my work (on ladders and such) and trying to fit in some weekend riding. | I don't ride a bike, but if you are fairly new to 5x5, you're legs will be sore until it gets used to it.
It's the same as cardio, you will get all sore and tensed after a hard jog/run, but if you keep at it, your muscles get used to it.
Soon enough, your legs will feel fine squatting 3 times a week.
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05-14-2012, 10:37 PM
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#16968 | | I *heart* Revscene.net very Muchie
Join Date: Dec 2007 Location: vancouver
Posts: 3,556
Thanked 4,012 Times in 988 Posts
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the layne norton program is fucking M O N E Y
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05-14-2012, 10:54 PM
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#16969 | | My homepage has been set to RS
Join Date: Nov 2007 Location: Vancouver
Posts: 2,205
Thanked 1,605 Times in 536 Posts
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I just got these today and I'm loving them. I felt the difference immediately during deadlifts today. Kept me way more stable and grounded. 
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"I grip the bar with no gloves because it gives me the feeling of gripping a nice hard cock"
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05-14-2012, 11:06 PM
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#16970 | | I bringith the lowerballerith
Join Date: Apr 2005 Location: Victoria
Posts: 1,158
Thanked 1,388 Times in 189 Posts
| Quote:
Originally Posted by The_Situation I just got these today and I'm loving them. I felt the difference immediately during deadlifts today. Kept me way more stable and grounded. | nike romaleo 2's are great for squats too
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05-15-2012, 12:13 AM
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#16971 | | Hacked RS to become a mod
Join Date: Feb 2002 Location: Sunny Hong Kong
Posts: 52,336
Thanked 23,816 Times in 8,190 Posts
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For deadlifts nothing feels more stable than barefoot. Next best thing is socks
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05-15-2012, 06:53 AM
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#16972 | | RS has made me the bitter person i am today!
Join Date: Sep 2002 Location: VanCity/HCMC/HK
Posts: 4,760
Thanked 694 Times in 235 Posts
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Cant wait to hit my back again today...I'll prob be the only guy doing facepulls at SC.... 
__________________
"Just because any car nut can tell you every possible performance specification of a Ferrari doesn't mean he can drive. Most of these people live in places where they've never even seen a Ferrari, much less ever owned one themselves."
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05-15-2012, 06:59 AM
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#16973 | | Wanna have a threesome?
Join Date: Oct 2010 Location: Squamish
Posts: 4,889
Thanked 5,054 Times in 1,657 Posts
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Is there a basic rule for how many calories you should consume per day when you're trying to gain size?
I know of the gram of protein to pound of ideal body weight rule, just not sure about total calories.
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05-15-2012, 07:22 AM
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#16974 | | RS has made me the bitter person i am today!
Join Date: Apr 2002 Location: In your head
Posts: 4,591
Thanked 376 Times in 176 Posts
| Quote:
Originally Posted by MindBomber Is there a basic rule for how many calories you should consume per day when you're trying to gain size?
I know of the gram of protein to pound of ideal body weight rule, just not sure about total calories. | Generic rule of thumb - 16-18 calories/lb bodyweight. Lean Mass or Total Weight to Set Calorie Levels | BodyRecomposition - The Home of Lyle McDonald
If you want to get more precise, you can play around with this calculator. IF Calculator
Values are going to be similar though.
Start with 16/lb and adjust up and down based on how fast you are gaining weight.
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05-15-2012, 08:06 AM
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#16975 | | Captain Happy Bubble is my Homeboy
Join Date: Jun 2005 Location: Vancouver
Posts: 322
Thanked 87 Times in 31 Posts
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did my 6week to a superman body program, started on the 3rd week now. Puked when i finished my legs part of the workout.
Feels fuckin great (no sarcasm). 
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