The main hormone that is released is cortisol from the adrenals. It will convert muscle tissue into energy for sustained movement.Its related to a adrenaline response (same organ), and helps with the energy requirements for fight or flight. If you over stress your body it will be counteractive to any results you put into. That why you can't workout daily if its heavy weights all the time or straight up cardio.

Any workouts on how to grow forearms with this program?

http://www.rooshvforum.network/thread-10385.html

scope that thread. just grip the bar tight and dont use an alternating grip on deadlifts and you'll see gains.

Don't listen to anyone in here telling you not to squat three times a week and to modify the program. They have absolutely no clue what they are talking about and are talking from their asses. Do the program as is for great results.

Quote: (02-11-2012 06:34 PM)RioNomad Wrote:  

Don't listen to anyone in here telling you not to squat three times a week and to modify the program. They have absolutely no clue what they are talking about and are talking from their asses. Do the program as is for great results.

I've squatted three times a week without too much difficulty. If you're not feeling 100% before a workout, wait an extra day, sleep more, and make sure you're eating enough. Take a celebratory shower or PornHub session. Just a little more sleep, food and rest can make the difference in your energy and results.

I did 5x5 a while back, and when I recall my last squat max on it being incredibly difficult. It was possible all the stress from lifting was counter-productive. But I started using a belt since, gained more weight, and switched to low bar, and am squatting more with ease. When the weights get tough, 3x5 is much easier to manage mentally. Plus, waiting 3-5 minutes between sets of squats is pretty standard, so if you're doing 5 sets for every workout, it's going to be a lot harder to keep your workouts under an hour in length, which people say is the optimal workout duration.

Any Ectomoprhs had successes with 5x5?

the author is a self-proclaimed ectomorph. youre going to get gains as long as you eat enough, eat lots. if you arent gaining weight do GOMAD

Quote: (02-11-2012 07:03 PM)Deb Auchery Wrote:  

Any Ectomoprhs had successes with 5x5?

Yeah, and with 3x5. My arms are still way behind my thighs, proportionally, and my torso to a lesser extent. The torso is catching up though, arms still lagging if I don't have any arm-specific training in my routine.

Quote: (02-11-2012 06:34 PM)RioNomad Wrote:  

Don't listen to anyone in here telling you not to squat three times a week and to modify the program. They have absolutely no clue what they are talking about and are talking from their asses. Do the program as is for great results.

This. I have been doing 5X5 for years as my main program, changing it up every few months by going to 3X10, then returning to 5X5.

Squatting 3x per week is not too much-Wed is a deloading day where you squat with less weight. Frequent squatting increases your test level and perhaps your HGH level as well, benefiting overall muscle growth.

I get compliments from women on the thighs too

I use to get into a few disagreements with this guy about fitness. Bottom Line...Strong Lifts program sux..if you have gotten good results from it then continue on.

ToO many people make the mistakes of trying to follow OTHER PEOPLES ROUTINES thinking it means anything.

The real key to success is to learn the compound lifts instinctively and observe how it effects your body over time. I do not advocate following anyones work out program.

I always teach my clients how to do all of the important exercises correctly and from there we start working on individualized routines catered specifically for them.

MASTER YOUR LIFTING TECHNIQUES AND ALL ELSE WILL FALL INTO PLACE.

Quote: (02-14-2012 10:39 PM)velkrum Wrote:  

The real key to success is to learn the compound lifts instinctively and observe how it effects your body over time. I do not advocate following anyones work out program.

Completely agree.

I'll study other guys workout programs for days, but when it comes to when, what, and how I lift thats my choice and my choice alone.

I want to start the 5x5 progamme since it's only 3 days/week and I will soon not have a lot of time to work out. Also I've heard it works and it's been tried by thousands of guys.

The thing is I've already been lifting for a while and the routine seems way too easy for the first few weeks. I'm 185 cm (6 ft 1) and 78 kg (172 lbs), around 10% BF. I've downloaded the spreadsheet and introduced my max lifts. In the bench press for example, I can do 84 kg (185 lbs) for 5 reps but during my first week according to the programme I only need to BP 42.5 kg (93 lbs) WTF?? Basically all of the lifts are very easy until week 6 or so where things get (slightly) challenging.

My question is, should I skip a few weeks of the programme or find a new routine overall? I like the fact that it has been tried by many guys and people say it works even if you've been lifting for some time, but I think if I follow the routine I won't be doing any real work until my 2nd month or so.

If you're already lifting, I'd say just take your 5RM and deload by 20% or so. The idea is that it should be easier while you adjust to the new routine.

Also, 5 heavy sets of 5 can be a grind, if you are not used to it, so it's good to err on the side of starting too light.

I see some old posts relating to squat or not to squat 3 times a week. Everybody is different but you will find a lot of people stating they had bigger gains with two times a week.

If you doing low reps (1-3) with few sets then you can do 3 times a week but 5x5 for three times a week is a grind. I've been there, done it and got bored of the plateaus.

Less is more. Used to struggle with 130kg front squat. Went from three to one times a week and put it up to 165kg within 6 months.

It depends on the weight, obviously. At some point 3x per week is too much to recover from in that amount of time, so you reduce to a lighter middle day, then 2x, and then once.

I just started this program (coming from a crossfit background) with the following modifications:

-Day 2 I sub Front Squats for Back Squats

-I sub Power Cleans for Barbell Rows

-After 2 of the 3 days I add a metcon including two of the following in a 21-15-9 format:
pullups, dips, rows, box jumps or KB swings

-Once a week I do 10x50m barefoot beach sprints

All in all it only takes 3-4 hours a week to look good naked. I'll never understand obesity.

PS: For those of you just starting to lift... I HIGHLY suggest the hatch squat cycle. Do your research, learn how to squat and practice form. The squat is the foundation of all lifting and is an absolute requirement to work other parts of the body safely and effectively. This program will take an average male up to 225 or so 1RM which may sound low compared to some of the guys on here, but is nothing to sneeze at. Most men will never move that kind of weight.

http://www.marksdailyapple.com/forum/thread49569.html

Quote: (10-23-2011 07:04 PM)Mr.GM Wrote:  

Hey Guys, Last week I resumed weightlifting after I time off (I lost weight and volume considerably) and started doing this stronglifts 5x5 program that I've found on the Net (http://stronglifts.com/stronglifts-5x5-b...g-program/) . Anyone here knows this method?
It supports squatting every workout ( 3x a week)

I've been doing the program for 13 weeks and have greatly increased my strength. I like it quite a bit. I'm having no problems with squatting 3x week.

1- It's a strength program, not a bodybuilding one. Focus is on strength gain and not size gain
2- Even though it's a strenght program, it's based on the Reg Park 5x5 system (bodybuilder) so size gains are, ofcourse, to be expected.
3- Unless you're already lifting more than your body weight (or 1.5bw) in several exercises start with small weights to LEARN proper form
4- Stick to the program (yes, squat 3x a week) it's not that difficult until you get to about 90-100kg
5- Diet accordingly

I have been done the program regularly from march to june (12 weeks), and i got good results. Unfortunately due to job, i could not be so consistent on the following months. My strength gain is noticeable, as well as better posture.
The only defect I found in this program is, not enough grip strength gains, which will hinder your deadlift. So I bought a pair of fat gripz and I do the exercises with it. I do 2/3 other exercises, only after the workout. I put 65kg on the bar (with the fatgripz), deadlift it and grab as long as possible, or do some dumbell or barbell curls with the fatgripz on or some pull ups.

Stronglifts is primarily for strength, not hypertrophy. However, it doesnt take long to do a workout (his youtube videos of entire workouts are less than 30 minutes), so add on 2 to 3 sets of hypertrophy accessory exercises at the end of the work out. They will compliment each other nicely.

As for grip strength, I am in the process of strengthening my grip. I am doing things like: hold at top of deadlift, farmer's carry, and plate holds. I am doing Body of a Spartan by Victor Pride which is a 5x5 + accessory exercises. I go about 5x week. On two of those days, usually tuesday & thursdays which I do deadlifts or pendlay rows for my 5x5, I do some accessory exercises, and then I add on some grip exercises at the end.

I think I'm going to go back to this workout. I started it, got good results, then started playing basketball and forgot about it. I'm trying to cur about 10lbs of fat, and following a strength program will help me do that, along with a solid diet of course.

I've been back on for a couple months now and it's going great.

I've added some dumbell work in. Curls for girls, DB press, flies, etc.

I'll say this: during my first year, I was really into the weight gain process. I did gomad for a couple months, and gained 30 lbs in a year, a lot of it fat. I was so excited to blast through PRs that I didn't give a shit.

Now, I'm not going for calorie surplus. I eat until I'm sated. No more late night eats. My bodyfat is going down.

I may not hit the same weights I was doing before, but my point in saying all this is that you will absolutely see a major physical difference. If you took two guys and told one of them to do 2 years of bodybuilding and the other to do 2 years of powerlifting, the bodybuilder might look more ripped, but the powerlifter can look ripped too if his dieting habits were solid, and he'll be a hell of a lot stronger.

I could do a before/after photo on my torso but I don't really have any good before shots

Yea if you havent touched a weight in forever and you start a 5x5, you will put on some muscle. However, you will not get those giant muscles if you stick with a 5x5. You need to add some hypertrophy exercises. I say do both.

I want to start gaining muscles this month. I never lifted before but will sign up for a gym membership next week.

Do you guys think StrongLifts is apt for a total newbie or would you recommend a different training?

It's idea. Keep it simple to start with.

Quote: (01-01-2015 10:24 AM)Flint Wrote:  

I want to start gaining muscles this month. I never lifted before but will sign up for a gym membership next week.

Do you guys think StrongLifts is apt for a total newbie or would you recommend a different training?

Stronglifts (5x5) or Starting Strength (3x5) are both good. Even if you do Stronglifts I'd still get the Starting Strength book as it has a lot of good info on form.

You don't really "gain muscles" in that first month. Mostly neuromuscular adaptation.