![stronglifts 5x5 bench press stronglifts 5x5 bench press](https://i.ytimg.com/vi/BVyIRSAc1A0/maxresdefault.jpg)
I started Sunday at 168 but that had some water weight because we had a cheat day Saturday visiting friends, so I was temporarily carbed up. My weight has been going up modestly with my current cycle of two day fast, and then feast days with a mix of days that are time restricted and others that have three solid meals (usually Saturday and Sunday). Fung’s videos and getting his book (this was down from 180ish). I started around 159 lbs when I started back up, this was after Keto since October 2018 and extended fasting since January when I started watching Dr. I can see body recomp and lean muscle mass being built. I am thinking about getting a dexa scan, I should have when I started. When you think this way you’ll eliminate "fitness ADD" and stop trying to find the “latest and greatest” new workout fad.Tuesday 3/12/19, Workout B. Sure, you’re not going to be rich after a couple of weeks.īut over the course of months and years, it soon adds up. With each workout, you’re depositing a small amount of money in your bank account which accumulates and grows interest over time. This is why I like to think of workouts along the lines of compound interest. So the most important thing is consistency.Īs long as you show up to the gym day in and day out without getting “burned out” then you’ve already won half the battle. Not only is it harder to recover from physically but it can also take a mental toll too.Īt the end of the day, you’re going to make crazy “ newbie gains ” as a novice regardless of whether you use 3x5 or 5x5. Sure, you can gain muscle a little faster with 5x5. I’m also a firm believer in applying the “minimum effective dose” when it comes to strength training. In my experience, recovery is a far greater limiting factor than training volume (at least for beginners). However, if I had to pick a winner then I’d go with Starting strength. They’re very similar in terms of training frequency, progression and how they emphasise compound lifts. In short, Starting strength and Stronglifts are both great novice programs. 60 minutes during lunch hour) then you might be better of sticking to 3x5.
![stronglifts 5x5 bench press stronglifts 5x5 bench press](https://i.ytimg.com/vi/PKTWjfihBNs/maxresdefault.jpg)
This quickly adds up when you're doing 5 sets of 5 repetitions for 2 or 3 exercises every workout. If you want to maximise your strength performance then you should be resting 3-5 minutes between each set.
![stronglifts 5x5 bench press stronglifts 5x5 bench press](http://enmobfan.net/files/apps_images/original/1_stronglifts-5x5-workout-gym-log-personal-trainer-4.jpg)
Casual lifters who don’t have a lot of time to train.And recovery is crucial if you want to continually add weight to the bar every workout (this is THE most important goal of a novice program). As an older lifter, it’s very difficult to recover from doing 5x5 3 days a week. Are you eating enough calories to gain weight? Are you sleeping at least 8 hours per night? And are you keeping cardio to a minimum when bulking? If you answered no to one or more of those questions then you should probably stay clear of 5x5. In fact, doing more sets can be detrimental to strength progression if you have to reduce the weight on the bar. If your main focus is strength NOT size then you don’t need to do as many sets per exercise. If your main goal is to be strong NOT jacked. While there is a strong relationship between “ strength and hypertrophy” that doesn’t mean they’re mutually exclusive.