Nuke Dukems Road To Getting Swoll *5x5*

[K-Deini]

I always maintained low body fat without cardio...it all depends on diet

But I disagree that steady state cardio doesn't create fat loss especially after interval cardio which has been shown to release fatty acids and increase vo2 max which is oxygen capacity and endurance.

Your line of lazy personal trainer thinking is why the gym is filled with big but flabby unsymmetrical gut having patrons who are shaped like a giant pear.

All these Arnold bodybuilding squat dead lift heavy programs won't create anywhere near the same unrealistic gains unless they are in the gym 3 times a day like Arnold was and juiced and ate as many calories

What you end up with is fat pear shaped fat over muscles guy with no symmetry who is aiming for failure on every set

Although not with strong lifts which has a decent philosophy But could use some adjustments in my opinion


I would encourage a guy with a build like dukey to at least do some cardio on off days...the endurance will aid in becoming a better lifter especially if you have a strong core

watch who youre talking too

ive lost 25 pounds listening to @MMSex and his wisdom. and are now bulking and seeing my body in a way i once thought was impossible. this man knows what hes talking about.

 

[im12whatisthis]

I've got a few things to add to this..

I've been adding weight all wrong.. I've been adding 5lbs to each side instead of 2.5. I still did it all though


Still worried about my form..Felt like my deadlift form was all wrong.. I'll keep watching BB.com instructional videos though


pressing that olympic bar had me even though it was just the bar

On the deadlift, I know some people disagree with this line of thinking but leave that out for a min. Replace it with Good Mornings and Rack Pulls(aka Pin Pulls) to build lower back and core strength. Also every day of strong lifts do oblique work and spend some time doing (10-15+ mins) some kind of work to loosen up your hips, there is some foam roller work along with stretches that can help with that.

Somebody who is just starting to hit the weights with relatively low core strength shouldn't risk doing deadlifts and most people who are "out of shape" have stiff un-explosive hips at first so you put a lot of strain on the lower back in the way of hips rising faster than shoulders during the explosive movement and shoulders falling faster than hips causing your back to round and lose its natural arch.

If you do the rack pulls, good mornings and oblique work for a few weeks/months your core will become more athletic and you'll start to get more athletic hips which will allow you to deadlift in the future with proper form reducing your chance of injury. It'll also make your squat jump faster in the 5x5. There is no negative effect to the Strong Lifts program subbing in those exercises since they are both mass and strength builders with the same patterns of movements of the deadlift.

Personally my biggest complaint with beginner programs like strong lifts and starting strength is they advise these programs with no knowledge of how in shape the person is. I've been lifting for 3ish years with a 405 deadlift that stalled and form was getting sketchy so I dropped it and focused on my weak point in the lift, I was strong at the explosion off the ground so my hips and hamstrings were good but slow in the hip rise->lockout so it was my lower back/core, so i added more oblique work to my ab circuit, good mornings and rack pulls and I pr'd 455 last week.

I just barely started a power lifting routine at a legit power lifting gym and been learning a lot about weak points and form issues I have and they've been giving me a lot of exercises to fix those weak points so if you need any form help or feel like an exercise stalled just ask.

w/rack pulls start the pins at about 1 inch to 2 inch below the knee cap, as it gets easier over the weeks drop the pins down so the bar gets closer and closer to the floor.
example with some

good mornings

hip exercises didn't watch this video so it could be all bro science or legit.

 

[MMS]

he makes great points, people generally do indeed lack good hip mobility/flexibility

i fixed mine with squat stretches everyday, and i forced my squats to go ATG from the start so the movement was natural once it got heavy

 

[im12whatisthis]

he makes great points, people generally do indeed lack good hip mobility/flexibility

i fixed mine with squat stretches everyday, and i forced my squats to go ATG from the start so the movement was natural once it got heavy

I played football all through highschool and walked on a year at a juco, started working out 7 years after I stopped, lawd, had the hips of a 90 year old man.

In the end I think it would be more beneficial to work on those exercises first for a few months before jumping into 5x5 deadlifts. You'll still make the same strong lift gains working out safer but that's my advice, do whatever the eff you want to do -hodgetwins

 

[MMS]

you dont feel you can bypass it by just starting with low weight tho(IE 65 pounds total?)

 

[im12whatisthis]

You can, but eventually the lack of core and hip flexibility will stall him. It's better to shoot ahead of it while just starting out on exercises that you can easily master like rack pull/good morning than fiddle around with the deadlift. It wont harm his deadlift progress since it is the quickest lift to progress for new lifters. Leaving the lift out as he gets his feet wet and a stronger core will reduce the chance he develops a bad habit that could lead to injury when he gets to 135 or 225. If he focuses on those supplemental exercises for a month, then week 1 of his 2nd month he'll probably be pulling 135 for 5+ reps.

The key really is the hips, until they loosen up deadlifts should be avoided plus rack pulling 95 or 135 will out pace his bench which is what you want, deadlifting 65 while trying to master form for a few weeks will put his back behind his bench which is what you don't want in bodybuilding or power lifting.

Actually anybody who wants a big dead lift should have heavy doses of good mornings somewhere in their routine.

 

[Nuke Dukem]

Weighed in this morning and only lost 0.6 lbs

I did good all week.. Gym 4x and budgeting calories..


I did have general tso chicken for a cheat meal on wed

Then yesterday I went with my girl to TGI Fridays and went over by prolly 250 cals



Discouraged but whatever... Gym later

 

[Nuke Dukem]

Re weighed myself this morning to see what I was after NOT having a high sodium meal the nigh before weigh in

188.4


I'll still leave my original log of 190.0 though

 

[Nuke Dukem]

@im12whatisthis

Okay so I dropped the dead lifts and replaced them with the good mornings..


Am I suppose to add weight to the GM's or just stick with the bar?

 

[MMS]

@im12whatisthis

Okay so I dropped the dead lifts and replaced them with the good mornings..


Am I suppose to add weight to the GM's or just stick with the bar?

while he made good points

i think you should stick with regular deadlifts

if you arent feeling discomfort, dont switch.

 

[Nuke Dukem]

Have a sinus infection/cold havent worked out since saturday

 

[Nuke Dukem]

Finally getting back in the gym 2maro

 

[Serious]

@im12whatisthis

Okay so I dropped the dead lifts and replaced them with the good mornings..


Am I suppose to add weight to the GM's or just stick with the bar?

You can't scrap DL.

Real talk, in this lifetime, all you need is DL's, Squats and Pull-ups.

That'll earn you an alpha male look and respect

Everything else in the gym is null & void after that.

 

[Nuke Dukem]

Weighed in this morning and lost 3 lbs this week

 

[MMS]

Weighed in this morning and lost 3 lbs this week

slowly but surely it will all be gone