5x5 workout

HTML5!

Hi all,

Looking at starting a 5x5 workout and looking for some advice.

I've read a few threads here (from a few years back) and other stuff on the net and there's a lot of differing opinions, so hope somebody can reassure me or advise on the best course of action.

I need to lose fat.

Was thinking of a 5x5 routine something like the below:

Squat, Military Press, Bench Press, Bent over rows; Mon, Wed & Fri.

Tues & Thurs will be cardio days. Maybe I'll go for a run one day - 40mins and maybe HIIT another, just mix it up a bit as I like to do both (though cardio wouldn't be my favourite thing in the world).

Diet wise, I'm OK and I've confident from reading other threads that I've got that down.

So what do you guys think?

Thanks.

Good luck trying to do HIIT the day after maxing your Squat & Deadlift though!

Rest days are important. Slow steady state cardio for recovery on days in between lifting is probably preferable.

HTML5!

Deleted User wrote: »

Good luck trying to do HIIT the day after maxing your Squat & Deadlift though!

Rest days are important. Slow steady state cardio for recovery on days in between lifting is probably preferable.

So a walk and/or moderate run/jog on days off. Say 40 mins or so?

Mark Cullen

Just be sure your body is currently used to lifting weights and you have your form down perfect before jumping under heavy squats 3 times a week. I would have 72 hours between sessions in any case and a week where you lift much lighter, maybe perfecting form, every month or so, lifting heavy that often is a serious tax on the nervous system.

HTML5!

Mark Cullen wrote: »

Just be sure your body is currently used to lifting weights and you have your form down perfect before jumping under heavy squats 3 times a week. I would have 72 hours between sessions in any case and a week where you lift much lighter, maybe perfecting form, every month or so, lifting heavy that often is a serious tax on the nervous system.

Yeah I have lifted weights before, but have had a lot of time off them and just looking for a new program to focus on compound movements.

That's good advice, cheers. I'll certainly do that.

Mark Cullen

HTML5! wrote: »

Yeah I have lifted weights before, but have had a lot of time off them and just looking for a new program to focus on compound movements.

That's good advice, cheers. I'll certainly do that.

If it's been a while you may want to build up to it by starting with maybe 8x3-4 for a few weeks just to get the body used to the movements and stress. This would allow you to lift more weight more safely when you do the 5x5 program. Both set-ups will help you lose weight just fine, the magic is in the compound movements. Best of luck with it!

HTML5!

Mark Cullen wrote: »

If it's been a while you may want to build up to it by starting with maybe 8x3-4 for a few weeks just to get the body used to the movements and stress. This would allow you to lift more weight more safely when you do the 5x5 program. Both set-ups will help you lose weight just fine, the magic is in the compound movements. Best of luck with it!

I'll do that. Thanks again.

Dtp79

HTML5! wrote: »

Hi all,

Looking at starting a 5x5 workout and looking for some advice.

I've read a few threads here (from a few years back) and other stuff on the net and there's a lot of differing opinions, so hope somebody can reassure me or advise on the best course of action.

I need to lose fat.

Was thinking of a 5x5 routine something like the below:

Squat, Military Press, Bench Press, Bent over rows; Mon, Wed & Fri.

Tues & Thurs will be cardio days. Maybe I'll go for a run one day - 40mins and maybe HIIT another, just mix it up a bit as I like to do both (though cardio wouldn't be my favourite thing in the world).

Diet wise, I'm OK and I've confident from reading other threads that I've got that down.

So what do you guys think?

Thanks.

Don't focus too much on weight lifting. Don't get me wrong though. Do weights but focus on interval training. It's absolutely horrible to do but it's a fat burning machine

HTML5!

Dtp79 wrote: »

Don't focus too much on weight lifting. Don't get me wrong though. Do weights but focus on interval training. It's absolutely horrible to do but it's a fat burning machine

I just want to do something I think I'd enjoy.

I do like the odd HIIT session. I'll try t and see. If I'm wrecked I'll just do a bit less of it maybe.

or just do both.

Do 2 weights sessions and 2 HIIT sessions a week.

Mon HIIT, Tues Weights, Thurs HIIT, Sat weights.

HTML5!

Is two weights sessions enough??

Dtp79

Shane Yellow Pocketknife wrote: »

or just do both.

Do 2 weights sessions and 2 HIIT sessions a week.

Mon HIIT, Tues Weights, Thurs HIIT, Sat weights.

I'm totally guessing here but is HIIT high intensity interval training?

HTML5!

Dtp79 wrote: »

I'm totally guessing here but is HIIT high intensity interval training?

Yep

Dtp79

HTML5! wrote: »

Yep

Good guess by me!! Yes do it twice a week. Weights the rest. Have a rest day. Try avoid working the same muscle two days in a row. Recovery and rest are the key. Plenty of protein and try cherry active... Especially after interval training.

HTML5!

HTML5! wrote: »

Is two weights sessions enough??

enough for?

It depends on what you currently "are" and what you want to "be". And also how patient you are and how dedicated you can be.

Do you want to

get big and bulky
get tiny and weedy
not change size too much but drop body fat % down a fair bit
lift weights in a powerlifting competition
run a marathon
Play rugby and get stronger and fitter at the same time.

All these have different programmes really.

HTML5!

Deleted User wrote: »

enough for?

It depends on what you currently "are" and what you want to "be". And also how patient you are and how dedicated you can be.

Do you want to

get big and bulky
get tiny and weedy
not change size too much but drop body fat % down a fair bit
lift weights in a powerlifting competition
run a marathon
Play rugby and get stronger and fitter at the same time.

All these have different programmes really.

Hehe

Cut body fat is my main goal. Currently 89kg and 23% BF.

Not looking to get really bulky. Just more defined...

no strength goals?

2 days HIIT and 2 days weights while eating a good clean diet will sort you out easily enough for a simple bf% drop.

Heavy weights with close to perfect form. 5x5's ethos is to lift the heaviest possible weight that you can maintain 5 sets of 5 reps of perfect form with. Stick to this, if form is suffering, you need to lower the weight and rework your technique.

Dtp79

HTML5! wrote: »

Hehe

Cut body fat is my main goal. Currently 89kg and 23% BF.

Not looking to get really bulky. Just more defined...

Join an MMA club!

Mark Cullen

My full advice to cut fat would be to lift heavy 3x a week and cardio 1-2 a week, in the form of HIIT if you can. You have the right lifts, just get them done with intensity.

Intermittent fasting is incredibly helpful with cutting fat while preserving muscle.

Dtp79

Mark Cullen wrote: »

My full advice to cut fat would be to lift heavy 3x a week and cardio 1-2 a week, in the form of HIIT if you can. You have the right lifts, just get them done with intensity.

Intermittent fasting is incredibly helpful with cutting fat while preserving muscle.

Intermittent fasting? Tell me more please

HTML5!

Dtp79 wrote: »

Join an MMA club!

Not into MMA! Fought enough in school! Over it!

Mark Cullen wrote: »

My full advice to cut fat would be to lift heavy 3x a week and cardio 1-2 a week, in the form of HIIT if you can. You have the right lifts, just get them done with intensity.

Intermittent fasting is incredibly helpful with cutting fat while preserving muscle.

I've read about IF.

Not sure on the 24hr fasting though. Might try 16hr fast with 8hr feeding window...

Mark Cullen

HTML5! wrote: »

I've read about IF.

Not sure on the 24hr fasting though. Might try 16hr fast with 8hr feeding window...

You really should, it really works well. To get the most benefit I'd suggest you exercise right before you break your fast and try to get the majority of your calories post work out.

Researchers at the Intermountain Medical Center Heart Institute found that men who had fasted for 24 hours had a 2000% increase in circulating HGH. Women who were tested had a 1300% increase in HGH.

A 2009 study in the British Journal of Sports Medicine showed that lactic acid accumulation helps to trigger HGH. Lactic acid is only produced in response to intense anaerobic training. Aerobic training is not intense enough to produce the kind of lactate triggering of HGH.

Learn more: http://www.naturalnews.com/034704_intermittent_fasting_fitness_HGH.html#ixzz2JVWFfBsE

A good documentary on IF also :Eat, Fast and Live Longer

Best of luck once again.

HTML5!

Mark Cullen wrote: »

You really should, it really works well. To get the most benefit I'd suggest you exercise right before you break your fast and try to get the majority of your calories post work out.

Researchers at the Intermountain Medical Center Heart Institute found that men who had fasted for 24 hours had a 2000% increase in circulating HGH. Women who were tested had a 1300% increase in HGH.

A 2009 study in the British Journal of Sports Medicine showed that lactic acid accumulation helps to trigger HGH. Lactic acid is only produced in response to intense anaerobic training. Aerobic training is not intense enough to produce the kind of lactate triggering of HGH.

Learn more: http://www.naturalnews.com/034704_intermittent_fasting_fitness_HGH.html#ixzz2JVWFfBsE

A good documentary on IF also :Eat, Fast and Live Longer

Best of luck once again.

Cheers for that!

Sure I'lll give it a go! No harm.

Going to watch that doc after MOTD

Mellor

Dtp79 wrote: »

Don't focus too much on weight lifting. Don't get me wrong though. Do weights but focus on interval training. It's absolutely horrible to do but it's a fat burning machine

People make way too big a deal about the fat burning effect of HIIT.
The calories burned are not significant over the course of a week. ie the timeframe the program repeats.

Dtp79 wrote: »

Join an MMA club!

That's going to be great if he wants to learn MMA.
But his goals are fatloss, so its a not the best way to achieve that, for multiple reasons.



OP, if it was me, I'd lift weights 3 days a week, following a 5x5 program like Starting strength or Strong lifts (depending on exercise choices and equipment available).
I'd do something with a intense cardio element to it for one day (Long steady cardio, HIIT or a MetCon workout (conditioning). Probably rotate these.) and one active recovery day. Leaving two complete rest days.

But, thats me, you can vary it any number of ways are previously suggested.

HTML5!

Mellor wrote: »

OP, if it was me, I'd lift weights 3 days a week, following a 5x5 program like Starting strength or Strong lifts (depending on exercise choices and equipment available).
I'd do something with a intense cardio element to it for one day (Long steady cardio, HIIT or a MetCon workout (conditioning). Probably rotate these.) and one active recovery day. Leaving two complete rest days.

But, thats me, you can vary it any number of ways are previously suggested.

Cheers.

Sounds managble.

I think in the past (a good while ago) I'd have been trying to do too much and just wore myself out a bit so I wasn't consistent nor enjoying it.

Thud

Deleted User wrote: »

Heavy weights with close to perfect form. 5x5's ethos is to lift the heaviest possible weight that you can maintain 5 sets of 5 reps of perfect form with. Stick to this, if form is suffering, you need to lower the weight and rework your technique.

most 5*5 programmes build up to a final set at max weight not 5 sets at max weight

Mellor

Thud wrote: »

most 5*5 programmes build up to a final set at max weight not 5 sets at max weight

The beginner programs are 5x5 at a max weight.
The intermediate ones ramp to a max final set.

OP was recommended the beginner 5x5s

Thud

Mellor wrote: »

The beginner programs are 5x5 at a max weight.
The intermediate ones ramp to a max final set.

OP was recommended the beginner 5x5s

sorry, while since i did one but looking back on the starting strength i did it was 5 warm/build up sets and 3 working sets...so somewhere in between!

HTML5!

Not long back from the first workout. Didn't take that long at all. Was tough enough though, but feel really good after it as opposed to totally wrecked..is that right?!

I did lift heavy (for me), so it was difficult to complete some of the sets.

Thanks again.

daRobot

HTML5! wrote: »

Not long back from the first workout. Didn't take that long at all. Was tough enough though, but feel really good after it as opposed to totally wrecked..is that right?!

I did lift heavy (for me), so it was difficult to complete some of the sets.

Thanks again.

Fair play.

I'm getting stuck into a 5x5 program myself on Monday, after 6 weeks off. Looking forward to that good feeling again

HTML5!

daRobot wrote: »

Fair play.

I'm getting stuck into a 5x5 program myself on Monday, after 6 weeks off. Looking forward to that good feeling again

Best of luck with it.

Feels great to be back!