Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Muscle Building and Bodybuilding

Notices

Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

Reply
 
Thread Tools Search this Thread Display Modes
Old 12-11-2013, 11:38 AM   #21
LindenGarcia18
LindenGarcia18
has no status.
Senior Member
Max Brawn
Points: 6,363, Level: 52 Points: 6,363, Level: 52 Points: 6,363, Level: 52
Activity: 14% Activity: 14% Activity: 14%
 
LindenGarcia18's Avatar
 

Join Date: Jan 2013
Location: London City UK
Posts: 1,376
Training Type: 5x5
Fav Exercise: Dips
My Mood: Happy
Reputation: 48197
LindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machine
Default

Quote:
Originally Posted by Dray View Post
... Or a rep goal of 25 in 5 sets. That way, it doesn't matter in the slightest how many reps you get in any given set. Just the total (which you can also exceed, so it's not as limiting upwise either).

It's a system I like, but of course, go with whatever works best for you.
Actually that sounds really good, it'd work well.

Could you tell me abit more about this?

cheers
LindenGarcia18 is online now   Reply With Quote


Share with Facebook
Sponsored Links
Old 12-11-2013, 11:38 AM   #22
Adamite1114
Adamite1114
Is getting bigger.
Senior Member
Uber Brawn
Points: 2,023, Level: 27 Points: 2,023, Level: 27 Points: 2,023, Level: 27
Activity: 11% Activity: 11% Activity: 11%
 

Join Date: May 2013
Location: San Diego
Posts: 402
Training Exp: on and off 5 years
Training Type: Powerlifting
Fav Exercise: Deadlift, Squats
Fav Supp: Phosflex
My Mood: Mellow
Reputation: 13597
Adamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributor
Default

You can look at it as a 3x5 with two warm ups if you want. That's a very simple 5x5 layout that would be used for a workout like Starting Strength (http://www.muscleandstrength.com/wor...e-program.html)
Or by the Reg Park Beginner Routine (http://www.muscleandstrength.com/wor...r-workout.html)


Sent from my iPhone using Tapatalk
Adamite1114 is online now   Reply With Quote


1 members found this post helpful.
Share with Facebook
Old 12-11-2013, 11:40 AM   #23
5kgLifter
5kgLifter
loves teddy bears...
Kettlebells' Angel !!!!
Max Brawn
Points: 23,645, Level: 94 Points: 23,645, Level: 94 Points: 23,645, Level: 94
Activity: 11% Activity: 11% Activity: 11%
 
5kgLifter's Avatar
Default

Quote:
Originally Posted by LindenGarcia18 View Post
Ahh right I see, that makes sense.

The reason I was doing that was because I thought it had to be 5x5 with the max weight. (The 200lbs in the example you provided.)

So its more like 3 by 5?
I wouldn't worry too much, I could never comprehend the fact that warm-up sets were generally mentioned in passing but, at the same time, seldom really mentioned in journals and such and that can confuse people as to how a routine is being done.

When I started with weights, long before I joined a forum, I automatically set my sessions up with sets that built up to the work set(s), it was just instinctively the right thing to do.
__________________
36.5 kg /80.3 lb Middle-Finger DL (right hand)...
5kgLifter is offline   Reply With Quote


1 members found this post helpful.
Share with Facebook
Old 12-11-2013, 11:41 AM   #24
Adamite1114
Adamite1114
Is getting bigger.
Senior Member
Uber Brawn
Points: 2,023, Level: 27 Points: 2,023, Level: 27 Points: 2,023, Level: 27
Activity: 11% Activity: 11% Activity: 11%
 

Join Date: May 2013
Location: San Diego
Posts: 402
Training Exp: on and off 5 years
Training Type: Powerlifting
Fav Exercise: Deadlift, Squats
Fav Supp: Phosflex
My Mood: Mellow
Reputation: 13597
Adamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributor
Default

Quote:
Originally Posted by mohiz View Post
This is what I did:

If you fail to get 5 reps, it still counts as a set, but reduce the weight by 10%-15% for ALL remaining sets. This is because if you fail to get 5 reps it means you're not recovered and the lowered weight will allow you to recover for your next workout while keeping the reps the same. I also like the "Rippetoe warmup". It primes the muscles well. In it you start with the bar and go in even increments to the working weight, doing 5, 5, 3 and 2 reps.

So this is what I'd do, taking Bob from the previous examples.

5X5 "Great" Set

Warmup 1:
40 lbs x 5

Warmup 2:
80 lbs x 5

Warmup 3:
120 lbs x 3

Warmup 4:
160 lbs x 2

Set 1: Working Set
200 lbs x 5

Set 2: Working Set
200 lbs x 5

Set 3: Working Set
200 lbs x 5

Set 4: Working Set
200 lbs x 5

Set 5: Working Set
200 lbs x 5

*This was a great workout for Bob today. He reached five reps on all 5 working sets for his bench press. Now, next week when he bench presses again, his working weight will be 205 lbs.

5x5 "Okay" Set
*In this scenario Bob will not reach his goal of 5 sets of 5 reps with 200 lbs.

Warmup 1:
40 lbs x 5

Warmup 2:
80 lbs x 5

Warmup 3:
120 lbs x 3

Warmup 4:
160 lbs x 2

Set 1: Working Set
200 lbs x 5 reps

Set 2: Working Set

200 lbs x 5 reps

Set 3: Working Set
200 lbs x 5

Set 4: Working Set
200 lbs x 4
*Bob only got four reps. He lowers the weight by 10%-15%.

Set 5: Working
175 lbs x 5

*This was an "okay" workout for Bob. He didn't hit his goal of 200 lbs for 5x5 but he still did alright and will try for five reps with the same weight next week.

5x5 "Bad" Set

Warmup 1:
40 lbs x 5

Warmup 2:
80 lbs x 5

Warmup 3:
120 lbs x 3

Warmup 4:
160 lbs x 2

Set 1: Working Set
200 lbs x 5 reps

Set 2: Working Set

200 lbs x 3 reps
* Bob failed to get 5 reps, so he lowers the weight by 10% - 15% for ALL the remaining sets.

Set 3: Working Set
175 lbs x 5

Set 4: Working Set
175 lbs x 5

Set 5: Working
175 lbs x 5



Then again my bench press sucks, lol. But I did the same thing with all my other lifts and they don't. As you can see from these answers, there are many ways to skin a cat, all of which work. Pick what you want.
In my opinion this is WAY too many warm up sets. It's not needed and just a waist of time.


Sent from my iPhone using Tapatalk
Adamite1114 is online now   Reply With Quote


Share with Facebook
Old 12-11-2013, 11:41 AM   #25
LindenGarcia18
LindenGarcia18
has no status.
Senior Member
Max Brawn
Points: 6,363, Level: 52 Points: 6,363, Level: 52 Points: 6,363, Level: 52
Activity: 14% Activity: 14% Activity: 14%
 
LindenGarcia18's Avatar
 

Join Date: Jan 2013
Location: London City UK
Posts: 1,376
Training Type: 5x5
Fav Exercise: Dips
My Mood: Happy
Reputation: 48197
LindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machine
Default

Quote:
Originally Posted by Adamite1114 View Post
You can look at it as a 3x5 with two warm ups if you want. That's a very simple 5x5 layout that would be used for a workout like Starting Strength (http://www.muscleandstrength.com/wor...e-program.html)
Or by the Reg Park Beginner Routine (http://www.muscleandstrength.com/wor...r-workout.html)


Sent from my iPhone using Tapatalk

So is this better than what I've been doing with the straight sets of 5x5 with the full weight or?

The way I've been doing it means I get 2 sets with the full weight rather than 2 warm up sets.
So I assume the way your talking about is better than that because it means I'm not dropping weight?
LindenGarcia18 is online now   Reply With Quote


Share with Facebook
Old 12-11-2013, 11:46 AM   #26
LindenGarcia18
LindenGarcia18
has no status.
Senior Member
Max Brawn
Points: 6,363, Level: 52 Points: 6,363, Level: 52 Points: 6,363, Level: 52
Activity: 14% Activity: 14% Activity: 14%
 
LindenGarcia18's Avatar
 

Join Date: Jan 2013
Location: London City UK
Posts: 1,376
Training Type: 5x5
Fav Exercise: Dips
My Mood: Happy
Reputation: 48197
LindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machineLindenGarcia18 is a lifting machine
Default

Thanks for all the great replies!

I'm still somewhat confused though.

Those has opened my eyes to some new and better ways to train and Its confused me somewhat.

If I'm doing 2 sets warmup and 3 sets full weight rather than 5 sets with the full weight, isn't the first somehow lesser?
But then I shouldn't have to drop the weight so..

Then there's the rep goal system, perhaps that would serve me better, but then is that enough time under tension?
Say I might only get 1 or 2 reps, but it'd still count.

Cheers


- Linden
LindenGarcia18 is online now   Reply With Quote


Share with Facebook
Old 12-11-2013, 11:49 AM   #27
5kgLifter
5kgLifter
loves teddy bears...
Kettlebells' Angel !!!!
Max Brawn
Points: 23,645, Level: 94 Points: 23,645, Level: 94 Points: 23,645, Level: 94
Activity: 11% Activity: 11% Activity: 11%
 
5kgLifter's Avatar
Default

Quote:
Originally Posted by LindenGarcia18 View Post
Thanks for all the great replies!


If I'm doing 2 sets warmup and 3 sets full weight rather than 5 sets with the full weight, isn't the first somehow lesser?
But then I shouldn't have to drop the weight so..



- Linden
That's the sort of set-up I used, I made progress, and progress is what it's about, as long as you progress, it's working. As you get more used to lifting, for example, more years under your belt, then you can also alter the set-up to warm-ups, plus 5 sets.

As long as you're enjoying it and making progress, you're not going wrong.
__________________
36.5 kg /80.3 lb Middle-Finger DL (right hand)...
5kgLifter is offline   Reply With Quote


Share with Facebook
Old 12-11-2013, 12:06 PM   #28
Adamite1114
Adamite1114
Is getting bigger.
Senior Member
Uber Brawn
Points: 2,023, Level: 27 Points: 2,023, Level: 27 Points: 2,023, Level: 27
Activity: 11% Activity: 11% Activity: 11%
 

Join Date: May 2013
Location: San Diego
Posts: 402
Training Exp: on and off 5 years
Training Type: Powerlifting
Fav Exercise: Deadlift, Squats
Fav Supp: Phosflex
My Mood: Mellow
Reputation: 13597
Adamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributor
Default

Quote:
Originally Posted by LindenGarcia18 View Post
So is this better than what I've been doing with the straight sets of 5x5 with the full weight or?

The way I've been doing it means I get 2 sets with the full weight rather than 2 warm up sets.
So I assume the way your talking about is better than that because it means I'm not dropping weight?
Exactly. Do not drop weight unless a program clearly says you are to do a drop set. An no matter what program you run it's alway a good idea to have 1-2 warm up sets. Sometimes these warm ups sets will be included in a programs layout and sometime they won't.

I recommend you take a look at Brad Borland's page on Muscle & Strength. BTB knows him well and he always makes his workouts very clear. He usually stated what the warm up should be, what the working sets should be, and how long you should rest. So check it out http://www.muscleandstrength.com/aut...d-borland.html


Sent from my iPhone using Tapatalk
Adamite1114 is online now   Reply With Quote


Share with Facebook
Old 12-11-2013, 12:58 PM   #29
SCStrong
SCStrong
Is where the wild things are.
Senior Member
Max Brawn
Points: 3,334, Level: 35 Points: 3,334, Level: 35 Points: 3,334, Level: 35
Activity: 3% Activity: 3% Activity: 3%
 
SCStrong's Avatar
 

Join Date: Nov 2012
Location: Inside the dark abyss of my mind
Posts: 1,468
Training Exp: Not long enough
Training Type: 5x5
Fav Exercise: The heavy ones
Fav Supp: The flesh of many animals
My Mood: Brooding
Reputation: 99607
SCStrong is a lifting beastSCStrong is a lifting beastSCStrong is a lifting beastSCStrong is a lifting beastSCStrong is a lifting beastSCStrong is a lifting beastSCStrong is a lifting beastSCStrong is a lifting beastSCStrong is a lifting beastSCStrong is a lifting beastSCStrong is a lifting beast
Default

nope Bob seem to have done 5 srts with 4 warm up sets WU do not count

5 working sets is 5 working sets
__________________
Trust in the Lord with all your heart and lean not on your own understanding; In all your ways acknowledge Him, and He shall direct your paths.
SCStrong is online now   Reply With Quote


1 members found this post helpful.
Share with Facebook
Old 12-11-2013, 01:39 PM   #30
mohiz
mohiz
is cutting
Senior Member
Uber Brawn
Points: 1,621, Level: 23 Points: 1,621, Level: 23 Points: 1,621, Level: 23
Activity: 0% Activity: 0% Activity: 0%
 
mohiz's Avatar
 

Join Date: Aug 2013
Location: Finland
Posts: 387
Training Exp: 1 yrs
Training Type: Bodybuilding
Fav Exercise: squat
Fav Supp: creatine, beta-alanine
My Mood: Lurking
Reputation: 17510
mohiz is a dedicated contributormohiz is a dedicated contributormohiz is a dedicated contributormohiz is a dedicated contributormohiz is a dedicated contributormohiz is a dedicated contributormohiz is a dedicated contributormohiz is a dedicated contributormohiz is a dedicated contributormohiz is a dedicated contributormohiz is a dedicated contributor
Default

Quote:
Originally Posted by Adamite1114 View Post
In my opinion this is WAY too many warm up sets. It's not needed and just a waist of time.


Sent from my iPhone using Tapatalk
I respect your opinion, but I've found that I can lift significantly more weight when I do all those warmups. While it's certainly not needed, I like to lift more rather than less. In addition that's what Rippetoe suggests in his book. He prefers 3x5 after the warmup, but 5x5 works just the same.
__________________
My Training Log: http://muscleandbrawn.com/forums/showthread.php?t=14687

***Current goals***
- Get to <10% BF
mohiz is online now   Reply With Quote


1 members found this post helpful.
Share with Facebook
Reply

Bookmarks


Similar Threads
Thread Thread Starter Forum Replies Last Post
Embracing Failure Bodybygamma Powerlifting & Strength Training 9 08-30-2012 12:27 AM
do you need to train to failure? abett07 Muscle Building and Bodybuilding 6 12-16-2011 11:21 AM
You failure MikeC Muscle Building and Bodybuilding 6 07-18-2011 07:20 AM
Philosophy of Failure Abaddon General Board 3 01-18-2011 01:41 PM
One set to failure Craig Anthony Peters Muscle Building and Bodybuilding 3 07-01-2010 11:27 AM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 11:23 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.