So I've been doing stronglifts 5x5 ..

diggy

diggy

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You should build a nice foundation with it. I like rotating it in with regular training once plateauing or u start feeling taxed. I use strong log on my android phone to keep track of #s, medhi has an iPhone app but I have never seen it.

Ive been doing 5x5 again myself, took the last 2 weeks off from it(doing random upper lower splits) though because my sciatica been acting up but my quads done came the fukk up and everything else looking mean

Going back on it next week where I left off from, I just been using my belt now for support.
 
semtex

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I've done 1x5 or 2x3 double bodyweight deadlifts every day this week :glabron: changed my outlook on life
 
mtu wa chuma

mtu wa chuma

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So after the stronglifts what do you guys recommend? Normal upper body lower body splits?
 
awkwardblackgirl

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World War Z said:
what kind of foods should i be eating?

i don't have time to count calories. i'm a full time student and also have a full time job. I don't have a lot of time to cook (maybe 30 mins max).. I need some light recipes that will get me full and also help me lose weight.

Any suggestions?
Click to expand...

Buy a crock pot.
 
Spliff

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Spliff

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The ADD said:
Can you expound sir?
Click to expand...

The training volume (as written) is too giant of a leap from a beginners routine and unnecessary when a program with half the total workload will produce similar results. Simply wouldn't have the training tolerance and overreaching will creep up much faster, requiring early deloading. Soreness, fatigue, recovery will most likely be another issue on top of the accompanying psychological effects (dreading going to the gym, etc).


A primer training frequencies: Training Frequency for Mass Gains


Not to mention theres giant, very popular research establishing a more moderate approach for optimal hypertrophy in drug free athletes.

Here's a good back and forth with Alan Aragon over volume/frequency starting at post #41:
http://forum.bodybuilding.com/showthread.php?t=130636163&page=2


And two of Lyle's best series that will give you a great understanding with programming routines:
1) Periodization for Bodybuilders.
2) Categories of Weight Training.


Part 4 of "Categories of weight training" deals with the volume more indepth. Excerpt:

http://www.bodyrecomposition.com/training/categories-of-weight-training-part-4.html

...So, you ask, what does the science actually say? In a recent massive review paper, titled The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans, a semi-answer was developed. I was actually going to try to a research review on this paper but it was just too massive. In any case, I’ll simply cut to the chase on Wernbom’s conclusion about volume (note this was within the intensities I’ve been talking about):


"Overall, moderate volumes (≈30–60 repetitions per session for [Dynamic External Resistance] training) appear to yield the largest responses."

People who have been on the support forum may have seen the idea of 40-60 total repetitions thrown around and that value is also cited somewhere within the paper. Again, this is within a certain intensity range and frequency (which I’ll talk about next week).

And interestingly that value, derived from collecting all of the available research data, squares with a lot of different empirical suggestions and observations about optimal rates of growth. Whether it’s the classic 3 sets of 10 (30 reps), the 2 sets of 15 that start of Bryan Haycock’s Hypertrophy Specific Training (30 total reps) up to something like 4-8 sets of 6-8 (32-64 repetitions) to a lot of other recommendations, it all falls within that range more or less. If we even go back further to Bill Starr’s recommendations in The Strongest Shall Survive, he often recommended adding 40 total reps of ‘beach work’ to the classic 5 sets of 5. 25 heavy reps plus 40 reps is 65 total repetitions. I think you get the idea....
Click to expand...



So yea, rather go with a controlled approach vs. muscle blasting. Layne's routine (as written) is also HIS routine, I.E. a routine for someone with 12+ years experience that holds a few lifting records. Its concept of strength for one session and hypertrophy for the other is good tho and has been around for ages. Discussed in that aforementioned periodization article under "Nonlinear Periodizaiton."
 
semtex

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I'm on dat periodization wave right now :myman: idk if i'm in accordance with any particular template but fukk it :birdman:
 
J

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Spliff said:
The training volume (as written) is too giant of a leap from a beginners routine and unnecessary when a program with half the total workload will produce similar results. Simply wouldn't have the training tolerance and overreaching will creep up much faster, requiring early deloading. Soreness, fatigue, recovery will most likely be another issue on top of the accompanying psychological effects (dreading going to the gym, etc).


A primer training frequencies: Training Frequency for Mass Gains


Not to mention theres giant, very popular research establishing a more moderate approach for optimal hypertrophy in drug free athletes.

Here's a good back and forth with Alan Aragon over volume/frequency starting at post #41:
http://forum.bodybuilding.com/showthread.php?t=130636163&page=2


And two of Lyle's best series that will give you a great understanding with programming routines:
1) Periodization for Bodybuilders.
2) Categories of Weight Training.


Part 4 of "Categories of weight training" deals with the volume more indepth. Excerpt:





So yea, rather go with a controlled approach vs. muscle blasting. Layne's routine (as written) is also HIS routine, I.E. a routine for someone with 12+ years experience that holds a few lifting records. Its concept of strength for one session and hypertrophy for the other is good tho and has been around for ages. Discussed in that aforementioned periodization article under "Nonlinear Periodizaiton."
Click to expand...


:ohhh:
 
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