Stronglift 5x5ers any experience doing this on a cut? I'm trying to switch up my lifting routine and have had people swear by this so figured I'd give it a shot. As I understand it though you're adding weight every workout but since I'm on a caloric deficit not sure how effective it'll be. Will just end up stalling earlier I guess?
What are your goals? Losing weight or getting stronger? Only complete novices can essentially do both.
Well I'm cutting now so losing bf% while keeping as much muscle mass as possible. So in other words my question is how good is 5x5 for maintaining?
Paul Carter (Lift Run Bang) has done some writing basically saying if you're a novice and above 25% bf you can cut and still make gains on that program. I did for a while so I believe him. It's not fun though. If you're in the 20-25% then maybe. Below 20% I'd say no unless drugs. All of this is my experience coupled with Paul's advice so ymmv. If your b/s/dl are above the true novice range a lot of this goes out the window. I train the same as I did before keto. 40 lbs down and my max lifts are the same but they definitely haven't gone up. The answer for any program will be "it depends" based on your height, weight, current lifting stats, pertinent metabolic info, occupation etc. In my case I made noob gainz on 5x5 while cutting for a while. We're talking a few months with a short fat guy who sits at a desk in his early 30's.
My shitty advice is get all you can out of 5x5 Once you aren't progressing or get to a 225/315/405 benchmark try a reputable intermediate program. Make sure you pick a path: powerlifting, bodybuilding, Olympic lifting etc. Don't do 5th Set if you want to be on the Olympia stage unless you want to be frustrated. By the time you run an intermediate program for 3-6 months you should know what your body responds to and consider doing some of your own programming. Like 531 Boring but big then add your own twist to support areas where you're weak. For instance, I've found less success with Candito's programs so I stay away from them personally. Other guys itt have had great success. I have access to a trainer who built a routine I like and have adapted to fill in the blanks. I'm very happy with it, and it's built my confidence with regards to doing my own thing. Don't be afraid to simply follow a well established program or even get a reputable coach, but if you adapt something to your needs and keep getting results keep with it.
Just about any program will help you keep muscle mass while cutting. It can get frustrating though as you might lose strength and your maximal lifts will likely decrease. So yes, 5x5 is probably as good as any other programming to help keep muscle mass in a cut. Everyone is different though, it's hard but try and to what's best for you. Don't be afraid to switch up a program but only after you give it a while (@12-16 weeks) to see if it works. I'm in my 40s and my competing in PL meets are done and I've done the bulking and cutting ad nauseum. Nothing works better than consistency, find a diet or nutrition plan and stick with it, same with a workout template.
Felt and heard something pop/crack in my left wrist doing power cleans today. Finished my workout, but I know it's going to stiffen and be really sore tomorrow, starting to get sore now
Functional trap bar. Allows for so many movements, including a lot of unilateral work. Some examples:
No sure if serious but we had one at my old gym and no one ever used it. Maybe I'm just uninitiated but to me I'd spend them money on a power squat, hack squat, or literally any other piece of equipment.
Interesting. Who manufactures it? Doesn't seem like it can hold a ton of weight, though I guess with the functional movements that's not a big deal.
Intek. Holds 600 lbs, which is more than almost literally every trap bar out there except the Dead Squat Bar (which is amazing).
Agree. Only machine that I've used that I loved was a Flywheel. Specifically this manufacturer. http://exxentric.com/kbox/ Seriously thinking about one as my kids older.
If you wanted a setup in a small space or in a remote cabin that would be the ticket. Good for warming up too. hensleya What does the dead squat bar do that, say, a rogue hex trap bar does not?
Yep, my kids and I could use it in the garage and also take it to our other places. Price is steep though.
I'm probably using it wrong, but the hack squat kills my knees. The ability to blast the quads without loading the spine is awesome especially during volume phases when you're, probably, doing a ton of pulling
1.) It holds significantly more weight... like more than 2x as much. The sleeves are much longer. 2.) For those who can't lift more than 1,100 pounds, the angled grips are a popular feature that owners seem to really like. Depending on which way you're facing, you can have a inner or outer grip. 3.) It's a physically beautiful bar. Most powder-coated specialty bars chip very easily. This is especially true on Rogue, BWTG, etc... because their sleeves are also powdercoated. That isn't the case with the biotest bar, which also comes in different colors. 4.) It's fully rackable. There are other rackable trap bars out there, but they don't offer the first three (except for the Intek to an extent). The one downfall is that it doesn't have a high grip, but then again most rackable trap bars don't. I like the Intek because it's more functional, holds plenty of weight, has angled and knurled grip, is rackable with low and high grip, and it doesn't have powder coated sleeves. Dead Squat Bar:
Listen, you can call me gay if you want but if you EVER imply I would live in a swamp (particularly anywhere near or resembling the state of Louisiana) I will have your banned from the Internet.
Pretty comfy. Been putting them into my regular program for the last 2 weeks to work on form. Just need to add strength. How far below my max 5 rep set do I start?
If strength is your goal: Focus on form, write your shit down, and make sure the weights are going up. If you wanna be a bodybuilder, get strong then do a Push/Pull/Legs split. You're embarking on a many years long journey to size and strength. Ord do this https://www.defrancostraining.com/westside-for-skinny-bastards-part1/