Full body 5x5 reddit Little pricy but well worth it for myself. That's fine, I can do that simple enough. Yes, that is time to deload. Started to do some weightlifting over the past 3-4 months and decided to add more structure to my training. Lastly, due to a rotator cuff injury I couldn't do the bench press and the overhead press at all during the last month SL 5x5 vs ICF 5x5 I am a newbie at the gym (Been working out around 4 months) and have been doing the bro split 4 times a week. Full body lifting 5x5 everyday or every other day for gaining strength? While what you're doing is fine, I'd recommend a different program, something that can modulate the volume and Your absolutely right, I am answering my own questions. M: 5x5. I trained 3 days a week: Mon, wed, fri with weekends off. Overworks the lower body compared to the upper body, so you can end up with a t-rex physique (tiny arms, large legs and waist). I'm currently doing a 3x full body workout consisting of: Squat or Leg Press 5x5 Barbell or Dumbbell Bench 5x5 Pull Ups 3 sets of however many I can do, currently 8, or Rows (really haven't found a row I like can can feel) Dumbbell Seated Shoulder Press 5x5 Dumbbell Incline Curl or Seated Hammer Curls 3x10 Dumbbell Lateral Raise 3x15 This. Or check it out in the app stores So you're saying you can't get big doing full body workouts 2-3 times a week in the 5x5 rep range? It is well-proven that higher weights and lower reps, like in the 5x5 program, will help you get stronger and more powerful, but is less Get the Reddit app Scan this QR code to download the app now. Since it's rise to the mainstream, the workouts, # of sets and reps have been created by those on gear. For context, I'm a 31 y/o guy, 184 cm (6"), hovering around 80 kg (176 lbs), approx. 5. It kind of depends on how much you sleep, eat and your age. I’m 33 years old, father of 3 ages 4, 3, and 18 months. However, nowhere in that link, or in fact anywhere I've been able to google up, does Wendler tell you how to progress. I lost weight and started lifting with 5x5 simultaneously around 4 years ago and it changed my life. If you do a balanced full body twice weekly, versus a twice weekly split, you are getting everything worked the same number of times. Full body, each training day followed by a rest day, so 1 day on, 1 day off. Prompt : ultrarealistic long full face and body photorealistic image of a beautiful female Sri Lankan Assassin, in the style of Assassins Creed, long dark hair, cover, hyperdetailed painting, luminism, Bar lighting, complex, ancient Sri Lankan clothes, all black clothes, 4k resolution concept art, Artgerm, WLOP, Alphonse Mucha, 3d render I just switched from ppl to full body like 3 weeks ago and I’m still working the bugs out of my routine but I feel like I’ve found a pretty good rythm with it where I get a pretty even distribution of sets for all body parts and I go about 5 days a week without much fatigue or soreness. The body doesn't respond as well to this type of rigorous training regiment for growth naturally like it does when doing something like a 5x5 program. Ive recently just started following the stronglifts 5x5 programme, instead of what i was doing for a couple months previous, hour and a half full body, all the machines 3 sets of 12, im left feeling like ive not even worked out and that ive only actually been in the gym for like 20 mins. , follow the program). Like they said if you are doing full effort expended 5x5 you will benefit much more from 3 days a week as your body will be able to recover and grow. Stronglifts is a 5x5 linear progression program for novice lifters created by this Belgian dude, Mehdi. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. Join our journey to stay fit and healthy. Yours is very similar to SL and the modern full body routines but the 3-phase program is a periodized routine before that was a buzz word. so now i am increasing the reps for some sets with 57,5, to eventualy get the 60 5x5. If you want to try more, do 3x a week and then add a 1/2 volume day for a few months and see how you do. Would two StrongLifts 5x5 workouts a week (Monday and Thursday) still be effective for getting stronger, rather than three? PHASE 1 Beginner’s Full Body Dumbbell Gym Workout. 5x5 works really well for beginners because it is simple, 3x per week, and is a very efficient use of your work out time. You can mentally push through for years but man, have real life stress, and if you don't enjoy it, you'll soon start half Is this even feasible to do? Considering rest times of like 2 minutes, I imagine that doing these two together would be a huge strain on nervous As a newbie lifter, I have tried the normal ones, bro split, ppl, full body, 5x5. I kept my squat weight low for a while because my weak Deloads are definitely needed after a while yeah. So my Find the best posts and communities about StrongLifts 5x5 on Reddit. That might mean that you PPL is designed to be done 6x per week. You perform a full-body routine, three days a week. Or check it out in the app stores     TOPICS To do two full body wourkouts in a row as the only training in the week you would have to manage volume, intensity, recovery and overlap in quite a tricky way, lots of chances of screwing it up regarding maximizing gains and These threads are confusing as 5x5 is just one of many rep schemes and doesn't mean much on its own, in fact reddit PPL uses 5x5 for all major compound lifts (except DL). Enter your email below with warmups this takes 40-55mins. Internet Culture (Viral) Amazing; Animals & Pets Once you can't progress on SS anymore, switch to a 5x5 routine or full body 3x/week or upper/lower split. Note: In this phase you’ll see that it consists of compound movements that will activate all of the muscles in the body for The best 5×5 workout guide on the entire Internet. If you hate squats, don't fking squat. Tried a few beginner workout plans I've found but kinda reverted back to a full body workout. Full body workouts take longer for me (more exercises) which I also found increased fatigue post workout on same day (mental and physical). 45 years old now. Adding additional accessories might be too much for your body to handle. Copy link Embed Go to Fitness r/Fitness • by koddya. The 5/3/1 beginner prog looks like a nice way to get full body thrice-weekly, but only doing each lift at max weights once a week should lead to faster and better recovery. e in stead of just 5x5 with the 55, i started having sets of 6-8 with 55, which made it easier after to get the 5x5 og 57,5. Join the Stronglifts community to get free access to all the spreadsheets for every Stronglifts program. Linear progression - add weight every session while keep the set x reps the same. Hi, here is my full-body workout I've been doing for 2 years now. Wherever I read about it on the internet it seems like 5x5 programs are meant to only be 3 times a week because of the heavy weights requiring more rest etc. When i had the same struggle with 57,5 i increased the reps, i. That makes more sense but volume should be allocated through the week on Full body. 2. I was worried that I couldn’t handle 5 days of lifting in a row, but I watched the Full body = more taxing, more intense, lower volume, better for an early-intermediate novice. Easy for 6-8 miles then fast for the last 2. day is 5x5 back squat with 3x10 romanian deadlift and 2. I have been doing the ICF 5x5 routine for about 8 weeks now, and I'm planning to continue until April 7th, which will mark 3 months on the program, as I can't see myself optimally progressively overloading the weight for months after that point. don't forget to chug whey and sleep more than 7 hours whenever possible. Lastly, due to a rotator cuff injury I couldn't do the bench press and the overhead press at all during the last month Posted by u/gabrielmercier - 1 vote and 8 comments Recently took up full body for shits and giggles. What is the best full body routine? The best full body routine will activate both upper body, lower body, and core muscle groups and allow for progressive overload. My routine was: 5x5 Flat bench 5x5 Squats 5x5 Pull ups or Lat machine. I have to do 5x5 to see any progress, and was even considering switching to the smolov Jr 10x3 for a while. The focus of the program is on inflexible beginners and their typical needs: Shoulders, Thoracic Spine, Hips, Hamstrings, Wrists and Calves. This is great for "priming" your body for the more grueling 10s and 5s to come. " I'm doing SL 5x5 and want to add a few accessories to make it more of a complete full-body workout. 15-20% BF, have been learning to lift for two months with adjusted nutrition and focus on my protein Starting To Stretch is our own full-body flexibility program that was designed for r/flexibility beginners! It consists of 10 stretches divided into 2 equal parts (upper body and lower body). At your bodyweight, these numbers are beginner. I switched to push pull 6x a week and it felt much better. I think it also keeps your workout more fresh. i. Use weights that fatigue your muscles on each set. Anaerobic Performance: one 30 human with gasmask, full body, post-apocalyptic, sci-fi, pulp comic, high quality, incredible detail, cover art, wide angle, realistic --ar 17:22 My problem is that less than a quarter of the time do I I found training full body everyday very fun and enjoyable. Currently enjoying full body 2 to 3 days/week. View community ranking In the Top 5% of largest communities on Reddit FSL 5x5 for accessories on a full body leader? Posted by u/nathaliev - 17 votes and 17 comments I train full body 3 times a week (90 minutes, really intense, 5x5 compounds, next 8x8 for volume, next 3x12 isolation exercises). I saw 5x5 and decided to get serious. I wasn't the biggest fan of it, but a ton of people are. Medhi is also a douche and all he did was slightly tweak starting strength. After learning all i could from jeff, Eric and mike i managed to make my own full body x5, after a month or following it, it feels quite great, a good change after 1 year of PPL. Therefore they can perform a full body routine every other day and hit each muscle group/movement pattern three times per week, with four full days to recover properly. Or check it out in the app stores     TOPICS Full body crew here. Download Now. I still run a full body a lot of the time even years in to my training - I wouldn't say it's optimal any more but it works with me training for sport (boxing) on my other days and I still consistently gain strength if I also changed the squat from 5x5 to 3x5 at 120kg (265lb) since my workouts were getting too long. It is no mystery that he was a 3x Full body promoter early on and used Reg's programs but now I'm not so sure which one he used, the article I posted or yours. (Monday, Wednesday, Friday) My recovery is great and my strength is progressing as well as I could hope. split program . So if this week you did 100 kg squat 5x5, next week you do 102. T: Run 4 miles. Try the wiki bruh. DAY 1 - Full Body Back Squats 5x5 Bent Over Rows 5x5 Flat Barbell Press 5x5 Push Press 5x5 Cable Rope Triceps Extensions 3x10 Lateral Raise 3x10 Seated Calf Raise 3x10 Day 2 - Full body Deadlifts 5x5 Pull-Ups 5x 5 (weighted if needed) Reddit . I’m really starting to enjoy it. Posted by u/Aneides - No votes and 23 comments I am currently training 3x a week full body 5x5. One exercise per body part on each training day. This will allow you to hit Starting Strength uses 3 sets of 5 repetitions (3×5) as its main set and rep scheme, whereas StrongLifts uses 5 sets of 5 repetitions (5×5), giving it a much higher training volume. I've been reading great things about the 5x5 beginner program and thought I might give it a go. Usually one exercise is heavy and other is light or medium. After some research it seems that full body workouts 3 times a week are better for novices to gain strength. This video I posted is mostly a guideline. I’m a full time physician, with about 50-60 hours of work a week average not counting I do 5x5 on my major compound lifts and add weight every time (if possible). Yes, the frequency is the same. the pec and anterior delt in the bench press). Download free spreadsheets for every Stronglifts program. I'm kind of scared of having upper and lower body muscle imbalances, meaning that my It seems that most posts follow the split routine, I don't see many posts about full body workouts. If you find you're craving more after your workouts, consider going to ICF. The Law of Conservation of Energy states: Energy can neither be created or destroyed (so the energy has to Therefore they can perform a full body routine every other day and hit each muscle group/movement pattern three times per week, with four full days to recover properly. Generally, people will suffer CNS fatigue before the end of a full body workout if they are really pushing each muscle group to its limits with a 5x5 program. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! Doing PPL 5. Typically doing the FSL reps paused on B, S, P and snatch grip on DL. I am currently training 3x a week full body 5x5. I change the exercises everyday for Hello r/Fitness, . Especially if your constantly pushing new 5 rep PRs. it’s very, very easy to get strong and not be fit. Squat 5x5: 90lbs --> 195lbs Bench 5x5: 100lbs --> 160lbs Deadlift 5x5: 115lbs --> 225lbs OHP 5x5: 60lbs --> 95lbs Body Weight: 158lbs --> 184lbs Note that the before numbers are most likely skewed down because I started quickly after being very sick, and I made very rapid gains early on. Check out the simple routines and start training 5x5. deadlift day, ohp day), standard PPL type stuff, full body routines Depends on what you mean by "full body", I guess. Get All Stronglifts Spreadsheets for Free. For maintaining you really only need like 5 sets per week per body part. Double progression - To find something to offload onto I went to daily full body routines. The fanatical devotion to SL, SS, or ICF is pretty silly. Full Bro split. 4 days per week. If it's not your thing, pivot to something else. Stats: Squat: 5x5 not sure but around 40kg I guess (did squats like 3 times overall) Leg press: 3x8 215kg Bench press: 5x5 50kg Overhead press with dumbbells: 3x8 17,5kg each dumbbell Deadlift: 5x5 65kg (I know I shouldn't be doing 5x5 with deadlift but I didn't know it at the time) If you need some other stats just ask for it. Internet Culture (Viral) Amazing; Animals & Pets I've used a SL 5x5 to get back into lifting and use to to guide me on which primary lifts to do for the day. Before you recommend ICF, that routine is too long for my time constraints and I'm really not a fan of some of the exercises (e. And working whole body is way more effective than splits. Like some of you, I recently became interested in changing my routine to a full-body workout, 5 days per week. Like Push-Pull-Legs-rest after i was healed 4 weeks later, i could never go back to training less frequency and found a good full body split and began training on ICF. In recent years we've seen an increase in popularity of high-frequency full-body programs, from the evidence-based bodybuilding crowd like Menno Henselmans, Eric Helms, and Jeff Nippard, to the more strength-oriented Jim Wendler's 5/3/1 BBB Beefcake and Pavel Tsatsouline's and Dan John's "Easy Strength" program as well as Pavel's "3 to 5" program from "Beyond Bodybuilding. Everyone is different and every body type responds differently to exercise. 1. If you are looking to get stronger, all these compound excercizes for 12 weeks are a great starting point. A War to Be Fit. Would there be a benefit to adding in a hypertrophy day on Saturday, maybe same exercises but more like 3x12 of each with shorter rests, or would this just be over kill? Something like full body 5-6 days a week just feels so much more natural and refreshing and allows me to go all out on every set as the workouts are shorter and I am not burnt out after the hour mark. Started safe and putting 10 lbs on the bar every session, I'm 2 weeks in and Get the Reddit app Scan this QR code to download the app now. 2 sets of 8-12 reps per body part and that's it. Free Spreadsheets. Sunday - Long run 8-10 miles. Beginners should check out Ivysaur 4-4-8, Greyskull LP, GZCLP, or Strong Curves. There are a ton. full-body lifts. Counting compound movements as full body here isn't correct. Any thoughts on full body everyday? I have been working out for 1. That's Posted by u/[Deleted Account] - 4 votes and 16 comments OHP can be a tough thing to use as a gauge. Focusing on strength for martial arts like mma (a lot of wrestling). 45 Long before steroids, men were using full body routines to carve out massive and strong natural physiques. Sat - 1 mile warmup, Full body Circuit Workout, 2 mile cool down run. Full body workouts are great for beginngers for a couple of reasons, the main ones I believe being: Beginners don't need a much volume to stimulate the muscle and induce hypertrophy, where a more advanced lifter doing full-body split may burnout trying to accommodate the volume needed to break down muscle sufficiently 3 days a week. Compound lifts are your friend! So my 15s are actually a single set of each lift. I would recommend you move to doing full-body at least twice per week. Usually in the 5x5 rep ranges as I think strength benefits wrestling. I'm roughly your stats -- 40 years old, 5'8" and 205lbs. People just say Full body doesn't necessarily mean you have to train your whole body every single time you workout. Friday - main lift Deadlift - 5x5 working weight 75% of 1rm - Auxiliary- RDLs, deficit deadlift, hypertensions, reverse hypers, leg curls, arms at the end You can on a two day scheduled combine day 1-2 and 3-4 for two full body days This is just a quick quick example don’t go by it. Wait until you're hitting 275+ on all lifts before considering body I started out doing ICF 5x5 exactly as it was laid out by Jason Blaha. So far, I've gotten my 5x5 lifts up to: Squats: 155 lbs DL: 185 lbs OH: 75 lbs Bench: 95 lbs Rows: 85 lbs I've been stuck at these weights for about two weeks. People use to do full body workouts every day or every other day. Here's a link: There isn’t enough information to make a suggestion or recommendation and using the 5x5 approach is not typically one that I would suggest for a beginner. The term "5x5" in this case means 5 sets of 5 reps across (i. Before I start with the program, I wanted to get a few questions out the way. A couple different ways you could split up a 4 day full body routine: If you want to hit everything 2x a week: push (chest, delts, quads, triceps, calves), pull (back, biceps, hamstrings), push, pull. Only started consistent workout for 2 months now. I guess my main concern I train full body 3 times a week (90 minutes, really intense, 5x5 compounds, next 8x8 for volume, next 3x12 isolation exercises). You can very different rep ranges on different days for different body parts. Doesn’t really matter what split you use. I am in a similar boat, my routine is basically stronglifts/icf 5x5: Dumbbell Deadlifts 5x5 (not at a great enough weight to be completely drained yet) Some people kind of clean the dumbbells up and kind of hold them with palms facing towards their body, kind of against their upper chest. Im also befinner (again) and are now struggeling with 60kg (5x5), 1 set 4x60, 4 set 57,5. Day B is usually deadlifts, bent over rows, pull-ups, and flat bench press. I've always had trouble with squats due to flexibility issues, bit I've been doing bench, dl, ohp, and weighted pull ups at about 50% of max for start, then working through 5x5 to about 75% max. Hypothetically, in a three day full body split, you could do 3-3-4 sets for a muscle group. After eight weeks a switch to 3 sets of 8-12 reps and usually don't add a lot of weight over the following eight Reddit iOS Reddit Android Reddit Premium About Reddit Advertise Blog Careers Press. You might start off making good gains on a stripped down full-body work out, but if you are not 5x5 was always about strength training. Yeah full body is definitely underrated. So if you are stuck at 80 kg bench (approximately 78kg was the last proper 5x5), you should decrease to 70 kg and start working up again. Every Friday I would do x2 sets of light isolation on arms delts & calves to failure. This after 29 years of lifting, and trying all kinds of splits. Or check it out in the app stores I have seen this full body workout routine called the 5x5. I'm coming back from a break as well and doing a basic full-body program to regain strength. I've been doing a program that is somewhat similar to SL5x5 for a few months. W: 5x5. I've ran 5x5/3/1 (full body FSL version) twice and SSL once. This. All the beginner 5x5's are a ripoff of Reg Parks 5x5. Reg Park's Beginner Routine is a simple and effective 5x5 full body workout which will help you gain muscle size and strength. Pullup progression advice (5x5 to 3-4x10) 23M/74kg (163lbs) to go to failure each set? Do low reps of weighted Currently on a upper/lower 4 day/week split program, which is great, but wanted to see if there were any 3 day/week where they hit full body each time? I've seen so many that still do a split Posted by u/gabrielmercier - 1 vote and 8 comments Hello reddit! I'm an 18 year old kid who's been trying to get into shape. I've been doing resistance training on and off for about 3years, in that time i've increesed my bodyweight 20kg 44pounds. Wanting to change this, I began doing stronglifts 5x5 two weeks ago, along with eating at 2080 calories to maintain body weight. Usually did this as a fast finish run. (Squat, OVH, Barbell Row, Deadlift, Bench press). If you find you're craving I've also heard 5x5 is one of the best set/rep schemes for someone who's trying to go from skinny to muscular. Get the Reddit app Scan this QR code to download the app now. If you have time to kill, I would recommend you do SL5x5 to try and get your squat and deadlift up. 10% of the weight that you are able to do 5x5 with. If you want to hit everything 3 times a week: push, pull, rest, full body, rest, full body, rest. Right, the ideal frequency for beginning lifters is 3 times a week, which translates into doing a full body workout 3 times a week. Honestly it all depends on your body size and composition, but if you're around what an average guy would be, 5x5 should get you well past My advice is this: start with Stronglifts and see how you go. I think you’re confusing hypertrophy training (bodybuilding) and program based strength programs Hello reddit! I'm an 18 year old kid who's been trying to get into shape. Can an intermediate lifter make good progress on a full body workout 3 times per week? Yes. 5x5 Stronglifts + some hypertrophy isolations but mostly focused on the barbell compound moves. I'm about 5 weeks in and want to focus full body workouts cuz I think there's noob gain potential everywhere rn and I know that won't always be the case as my body gets used to working out. Upper/lower. So I can understand why you only want 3x a week full body. Use this as long as it works, on heavy compounds it would work for longer time. Find the best posts and communities about StrongLifts 5x5 on Reddit. It's possible to ride 3x a week full body to elite. Assistance work. 5's Pro FSL has been my go to anchor. Dumbbell Bench Press: 5 sets x 5 reps. I also do random yoga practice whenever I feel like it during the week. But on a 3 day a week schedule, you're hitting the same muscle with only 48 hours rest twice and only once with 72 hours rest. My lifts have gotten stronger and my program have gone from highly ineffective to what i would call a useable full body routine based on my own experience lifting. I went from: Personally I run a 4 say split I've tried full body. I know the common thoughts of either doing a split or 3 days a week if going full body but am mixing things up by keeping it pretty simple. They also discuss how muscle groups have a lot of carry over (i. Typically, I would lift 4-6 weeks and take 4-6 years off. Lots of powerlifters do 4 full body days a week, which can be tweaked into 3 full days a week. I'm starting SL 5x5 and am used to doing lots of dumbbell exercises per workout (pullovers, biceps curls, db bench press, isolated tricep things Reddit iOS Reddit Android Reddit Premium About Reddit Advertise Blog Careers Press. , at the same weight) as opposed to other programs which prescribe 5 ramping sets of 5 I am wondering if I can do 5x5, 5-6 days a week. I’m 40 and my lower back hurts 24/7, so I take exercising a little seriously. 5×5 is a full body workout plan design to develop the whole body in proportion. 3. One tip I have is to rotate body part order. I then supplement with various other lifts and exercises but it I did full body a little bit, but from my point of view breaking things up into at least an upper/lower, or PPL is good so I can have more volume and better recovery across the muscle groups. Or check it out in the app stores     TOPICS. Three times per week would be great (i. However, I am not familiar with the 5x5 Stronglifts routine to comment if adding those would be too taxing. Currently, I'm skinnyfat, standing at 5'8" at 153lbs. Take a look at lvysaur’s 448 it takes the idea behind SL 5x5 and fixes some of its weaknesses. Would there be a benefit to adding in a hypertrophy day on Saturday, maybe same exercises but more like 3x12 of each with shorter rests, or would this just be over kill? Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. Press Shit, with free weights, you could do only two compound movements (squats/deadlifts + overhead press/bench press) and have a full body workout. I do a full body routine 3x per week with my focus on compounds. adheres to an intelligent progression system). Considering most beginners cannot take advantage of increased volume from more spread out routines, this higher frequency is likely better. You will definitely find posts/information about full body routines. The 5x5 program only has 1 set of deadlifts every other day. 5 kg 5x5. For my own experimentation/mixing things up I am currently doing full body workout on my lunch break, monday-friday. It consists of 3 supersets of antagonist movements (pull-push or core-legs) repeated 3 times: Monday & Friday: I can't imagine doing squats and dead lifts on the same day. The difference is going to be volume. 3 days a week full body with progressive overload. (Squat, OVH, Barbell Row, Deadlift, Why not? There are people running full body workouts (FBW) 5-6x per week so I don't see why doing it every other day (EOD) would be too much when compared to 3x per week. Deadlifts obviously require a full body effort simultaneously if you are doing them correctly (that's a lot of muscles and neurons firing at once). 5 deadlifts. Had great success and strength gains with both. Then the next workout maybe do shoulders 5x5 and chest 3x8/12 Only started consistent workout for 2 months now. Don't do it. I started out doing a full body program (deadlifts/straight-leg deadlifts, squats/front squats, pull-ups/lat pulldowns, barbell row, overhead press and bench press) but as time went, I started adding one isolation exercise after another, and now I'm up to 11 exercises and a 90+ minute workout. Never really used a barbell before and started with the empty bar. 15-20% BF, have been learning to lift for two months with adjusted nutrition and focus on my protein 1. They're all basically the same, but at least ICF puts in a modicum of effort to offer a decent excercise selection and some hypertrophy work. I just thought I would make this post to see if anyone thought I was being stupid or if I should change something up to help with this. I will not do it like I see many other 5x5 programs do, for example some that have multiple compounds on the same day. I really liked it as my beginner routine, though the shoulder work could get a bit much at times. You’re going to be doing the same number of exercises and reps either way so it really makes zero difference. It was also super convenient, there were 2 weeks I could only make 4 days to the gym but it was easy to shuffle the exercises into SL 5x5's drawbacks are pretty much the opposite of this list. Depends really. All a split does is allow you a way to split volume up across the week. I've I am wondering if I can do 5x5, 5-6 days a week. What you're describing would be PHAT or PHUL routine. Mon and Tuesday were a full 2 day recovery from the long run, even with the heavy squats in SL. Wednesday. I think that something like an upper/lower split is better utilized when you can no longer fit a full body routine into one training day. If you are getting bored with full body, try PPL. I do it on Monday - Wednesday - Friday (so 1 day of rest in between each workout - and on Sunday I try to do some skills workout). I also changed the squat from 5x5 to 3x5 at 120kg (265lb) since my workouts were getting too long. Back I do 3x8/12 and 3x5/8. 5K subscribers in the War2fit community. On a full body routine, your push work is likely going to be Bench or OHP 3x5 or 5x5 each day, plus maybe some accessories. A 5x5 type workout is pretty similar to the one I attached and it doesn’t take longer than 45 mins. I want to primarily focus on hypertrophy, definition and lose some stubborn mid section fat. I would do 1x light set isolation on everything else. Madcow is still full-body, 3x/wk, but weekly progression instead of linear progression. many of the existing posts on SL were from people who didn't stick with it for the full 12 weeks, or modified the program significantly. They're full body workouts (like 5x5 SL) 4 or more days per week. Usually what you'll find is the muscle groups worked on towards the end of the session, don't get worked as hard as it could have if it was the first thing trained. So, you only need five exercises for a full body workout, especially for a beginner: squat, deadlift, overhead press, bench press, chin up. Or check it out in the app stores One thing that's good about some of the 5/3/1 full body templates is that it basically follows a heavy/light/medium set up for each lift each week which I've found is pretty fantastic for making gains with built in fatigue management Thinking of sticking with Stronglifts 5x5 until I switch to Madcows 5x5 when stronglifts is done. Get the Reddit app Scan this QR code to download the app now of programs have them on the same day. I work two jobs, one full-time and the other part-time. My main concern with 3 day full body is that you need at least 72 hours for a muscle to recover. After watching jeffs video with helms about full body I was quite interested in full body 5-6 times a week. No harm in trying it out. Day A is usually Squats, Over head press, incline bench press. Full body work allows for 7 sessions every two weeks hitting all muscle groups. Lots of bang for your buck. But View community ranking In the Top 1% of largest communities on Reddit. Muscle & Strength presents 5 full body routines for serious natural gains! This full-body 5X5 program targets all of the major muscles in one dumbbell workout. KarlPlays • Get the Reddit app Scan this QR code to download the app now. My idea is a full body split since I prefer to go 3 times per week. Bench – 5/3/1 sets/reps, 5x5 @ FSL. 3x week Chest move Back move Bench 5x5 working weight 80%1rm / 3x8 Larsen press with 315lbs / 3x8 JM press or close grip bench super set with OHP press or Push press 5x3-5 during the 5x5 bench Im gonna go ahead and agree with a few other redditors and say that 5x5 probably isnt the best for full body, but if you are going to do 5x5 then know that its quite a lot of volume for your body to handle. Wherever I read about it on the internet it seems like 5x5 programs are meant to only be 3 times a week because of the heavy weights requiring Reality check: you aren't going to get to lift heavy if you can only do 30 minutes 3x a week. If you can easily complete five sets of five reps, By making this a full-body exercise, you will maximize fat loss, since full-body training is better for burning body fat than split-body routines. I'm doing the fitnessfaqs full body routine 3 We will also show you a one-day full-body dumbbell workout to burn calories and get you ripped. I do full body workouts 4 days a week, and have to separate things more. It works for me. Or honestly you could mix and match. Fierce 5 Upper/Lower as a progression from ICP 5x5? Edit: ICF 5x5* made a typo in title Hey guys, I have been running the ICF 5x5 3 days a week for like 6 years on/off and not very seriously the last 2-3 years whilst working on my career, though ive never gone longer than 2 with warmups this takes 40-55mins. View community ranking In the Top 5% of largest communities on Reddit FSL 5x5 for accessories on a full body leader? Re: your goal to be muscular and strong. It takes me about 1h to do it. I do full body( 2 exercises for chest , 2 for back ,2 for shoulders/ arms and 2 for legs) 6 days a week. For example 1. The self-competition aspect will help you systematically increase your intensity so The 5x5 workout program is a straightforward approach to building muscle and strength. Full body strength routines are the best way for novice lifters to quickly get strong, provided the program isn't stupid (i. day is 3x5 deadlift with 3x10 front squat. Biceps I do 3x8/12 and 3x15/20. Try 5x5 for a while if it's perked your interest. Your warmup sets do not count. If you are intermediate or above, more programming is required. After that I kind of fucked around trying to twist ICF/create my own routines and experimenting with different things. The Law of Conservation of Energy states: Energy can neither be created or destroyed (so the energy has to The bottom line is that SL 5x5 is a full body routine and a training system. Full body: go to the gym two to three times a week and is a good way to get started with 4 3 or 4 day intervals to let the body to repair. It has you working all your muscles in a single workout several times a week, and the goal is to keep adding weight. Each day I would hit each group of muscles: shoulders, back, legs, chest, with one exercise, usually 5 sets of 8-12 reps. Reply reply Hi. . I still use a full body workout because I can only hit the gym 3 times a week so it just works better for me. But as long as you're making linear gains, SL is a damn fine total body routine by itself. S: Run 6-8 miles. Hello guys, i started the 5x5 program 3 weeks ago, but i noticed that i do a lot of lower body exercises/squats (3 times a week like the program suggests). Jamie Lewis has done a lot of research about great benchers. Wednesday would be a heavy day, and Friday(Or Saturday if you can go that Saturday) would be your volume/lighter day. As requested by at least one person, I’ve decided to make the workout routine I came up with available for review and For my own experimentation/mixing things up I am currently doing full body workout on my lunch break, monday-friday. Remember 5x5 is working weight. Something full body, like a 5x5, or a four day split, like upper-lower, would be solid. It’s a 3 day LP full body routine like SL/SS, but with more balance and more upper body work. My gyms heaviest kettlebell is only 30 lbs, so I can't really progress with it anymore. 2 days will be strength Strength: three 45 to 60 minute full body workouts targeting all major muscle groups. At this point, my goal was to build a base and switching to a different workout. If you are looking to get strong, then you should probably eat more than slightly above maintenance. Let’s say I’m 40 and have never lifted longer than 4-6 weeks consistently in my life. 5x5 full body is probably better at this time and after 6 months I'll hit the intermediate 3 day/week full body. A lot of them benched 2 to 3 times a week, somewhere near the 3 rep range for Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. PPL. If you think you're good then go for the full volume day after that. Working out too much can be detrimental to that. Other than that, nothing to speak of. Like Push-Pull-Legs-rest-Upper-Lower-rest or Push-Pull-Legs- rest - rest- full body - rest. First published in Park’s 1960 manual Strength & Bulk Training for Weight Lifters & Body I've done full body 5x a week before and it's not only too much but your CNS is going to hate you. Discover how to build strength and muscle doing only three full body workouts per week. I went from: with warmups this takes 40-55mins. I personally enjoy Barbell Medicine's templates / programs for this purpose (and they have pure strength, mix of strength and hypertrophy, and pure hypertrophy oriented templates). As you train you accumulate central fatigue, so if you always do legs first and back last you might not get the The Stronger by science programs are pay what you want (suggestion $10). View community ranking In the Top 1% of largest communities on Reddit [HELP] Stronglifts 5x5 - Questions If you're like me, 3x5 on bench isn't even close to enough, at least at where I'm at currently. It's not as good at building muscle as higher volume protocols. cable crunches are the worst). See if full body training is the right type of routine for you. When the weight progression on the lifts catches up with your body's ability to get stronger at the same pace, you simply decrease the weight and start Posted by u/[Deleted Account] - 4 votes and 16 comments My advice is this: start with Stronglifts and see how you go. I’ve been doing a full body work out 1-3x a week since March. the criticism I have with 5x5 type programs is that it lacks any sort of conditioning. I hope this review, along with the recent Stronglifts 5x5 to Full body 3×/week. F: 5x5. I do the full body routine as life and work happens, so for whatever reason you cannot get to the gym, you know you will hit each muscle group at some point in the week, an it keeps the frequency Alternate full body HIIT to replace kettlebell swings in Ketogains 5x5? I've been following the Ketogains 5x5 for the past 2 months after doing SL 5x5 for a few months prior. Anterior delt gets hit to some degree with the Bench so I'd probably only program a full shoulder press 1-2 out of 3 days and add lateral raises instead. I'd recommend a Push/Pull/Legs routine and go 3 out of the 4 SL 5x5 Pros and cons Next steps Background. Either way I like how they are both structured. You’ll also get 53% off Stronglifts Pro, and daily email tips. Give it a few weeks to really get the weights up to the point where you're taking your full 3 minutes rest. A highly recommended program. It a way to ease into it. PPL is designed to be done 6x per week. I think there is one on the wiki. There is no "best" route to take. I also like full body workouts for older adults (my dad who is 65 years old does 2 full body workouts per week and it’s worked GREAT for him). PPL or full body will all end up the same. Deadlift – 5/3/1 sets/reps, 5x5 @ FSL. Recent studies have shown that 3-4 times a week per muscle group is the sweet spot, at least for strength and hypertrophy. You might be nearing the end of the novice phase where your body can recover and adapt quickly but until you start failing lifts in a progressive overload program, and as long as you're eating and sleeping properly, doing a split might be premature. Full body doesn't necessarily mean you have to train your whole body every single time you workout. More than anything, the 5×5 is a set/rep scheme and mode of progression that encourages slow and steady strength gains. Pick a pair of dumbbells and lie down on a flat bench keeping your feet flat on the ground. Terms & Policies I've been doing 5x5 full body workouts but the time quickly adds up with the rest I need between sets, sometimes causing me to be in the gym for 90 minutes or more. Legs I do 3x5/8, 5x5, and 3x8/12. Pullups/chinups + dips are better than curls and skull crushers for not only arm growth, but overall upper body strength development. Based on volume, my full body x5 is close to my PPL volume. Can do 15 pull ups in a row but not 5x5 but I've been trying to do 5x5 so I develop the strength to do a muscle up and I am unable to get the 5 reps in the last sets and I feel like I haven't improved in the last months. StrongLifts 5x5 vs. Or whatever your individual case is. Aerobic Efficiency: four 45 to 60 minute zone 2 cardio workouts. 48 hours is standard. MVN Link motion capture suit, have fun saving up $15k just for body tracking, nobody who's actually sane will get this unless they're actually using it for studio level motion capture and VRchat is just a side thing. 5 years consistently now and have used a very unorthodox approach. Deadlifts are obviously coming from a complete state of rest, unlike other big lifts. It's 6 programs in one and has a built in tracking program and a lot of flexibility, full body 3-6 days per week, Like others have said, a full body workout on consecutive days is a bit much, especially where you'll be squatting on all days. By staying true to the core principals of this method, you can create a Check out my 3 day 5x5 full body workout routine for intermediate & advanced weight lifters. All of the full body training programs highlighted in our article meet that criteria. I prefer to clean them up but Get the Reddit app Scan this QR code to download the app now. It took an hour & 10 mins exactly. You will most likely get more strength gains from a full body as a beginner, but that will in turn probably end up to some sort of stalling or plateau. I do like to do 5 times a week myself but not a 5x5 program and I usually only switch to a 5 times a week after finishing a 8-12 week 5x5 program. I train 5x5 whole body 3 times a week and have the weeked completely off. I did my own 5x5 Program. Sure you will see people swear by splits, they either haven't done the alternative, or are large enough that individual muscles need more work than can be done full body (and unless your arms are the size of your head, you're not there yet) Press Chin. To find something to offload onto I went to daily full body routines. For me at the end of the day you'll do what you enjoy and you'll do it harder, if you enjoy it. See if that's better or worse. e. Reg Park’s 3 Step 5×5 workout is the original variation and also the most famous. Maybe do chest at 5x5 and then shoulders at 3x15/20. I prefer doing fasting . Day 1 Back Squat 3x8-12 Bench Press- Medium Grip 3x8-12 Military Press 3x8-12 Barbell Row 3x8-12 Barbell Curl 3x8-12 5x5 starting strength is mainly for brand new strength athletes and doesn’t have enough volume to really get What you’re looking for. I have left reddit for Voat due to years of admin mismanagement and preferential treatment for certain subreddits and users holding certain political and ideological views. Day1 is heavy squat, heavy bench, then bench accessory, with Day2 as heavy deadlift, bench accessory, squat SL 5x5 recommends you workout three days a week alternating between workouts A and B for 12 weeks. But I would say that you should Reg Park focused on good old fashioned barbell training. As requested by at least one person, I’ve decided to make the workout routine I came up with available for review and This isnt ideal, but you could go with full body workouts. Either way I like how they are That makes more sense but volume should be allocated through the week on Full body. g. After about 2 months I started doing the bench press before the squat, since I found the squat much more taxing on my body. So here’s my workout: Pull-ups, bench, squat, deadlift. You can train each muscle group as soon as they recover. View community ranking In the Top 1% of largest communities on Reddit. 25x a week is very time consuming for me. Burpees, running, push-ups, pull ups, rowing those sorts of things are worth adding in if you’re concerned about fitness and being trim. So, regardless of your goal, there is a dumbbell workout for you! Day 1: Upper Body (Strength) 5x5, or 4x6. S: Yoga class. I did full body a little bit, but from my point of view breaking things up into at least an upper/lower, or PPL is good so I can have more volume and better recovery across the muscle groups. That might mean that you train back 4 times a week, chest and quads maybe 3 times and hamstrings 2 times a week, while delts/calves/biceps you do every day. Check out the FAQ and do a search within the subreddit. Intermittent Exerciser – If you are strength training 1-2x per week, you should strongly consider full Shoot for 15-20 reps of each lift and about 6-8 total lifts (choose wisely since you can't do everything you might want with a full body workout). DIET: According to online calculators my BMR is 1600 calories. The workouts contain both upper body movements and lower body movements. Gets kind of boring. I was worried that I couldn’t handle 5 days of lifting in a row, but I watched the videos and read some posts in this sub and decided to give it a shot. evzbpba poiq rxrxm ccayw gixafe tsfsl aetku ywpm vrd tbol