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5x5 routine help

The_KM

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^^Exactly, well said.

Like I told you in your nutrition log bro, you told me you're a meso/endo. So, if I'm correct, you really don't need a deep, excessive caloric surplus, where someone like me does.

I think, honestly, 1day recovery is fine with you.

The problem is, 5x5 revolves around the multi-joint, compound lifts. And that's fine, but the more of the musculature involved in certain lifts, the heavier the load on the CNS (central nervous system). Which will ultimately cause you to over-reach and go into drainage/adrenal fatigue.

The nutrients you take in help refrain your body from psychologically draining, as well as neurologically. Keep strong bro, and listen to your body.

That's the biggest key to the sport.
 
Hypocrisy86

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Thanks KM

right now im 175lbs but got lots of fat on me,
i dont know what is going on...
 
The_KM

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Hmm, so do you wanna cut or bulk? I'm confused lol! Oh jeez.
 
Hypocrisy86

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Well it might be because of the routine being power lifting
or over-training/fatigue..
 
The_KM

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Yeah, it's solid for mass gain.

But I'd probably cut to the single digits, then bulk up. The higher the body fat%, the number of insulin receptors is decreased which also decreases their sensitivity. Plus you also stimulate other hormones which makes it harder to gain lean mass.

Just my opinion, and it's up to you. I'd be gladly to help you out either way.
 
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first time ive seen this thread, great convo from km and tim:tiphat:

ive been thinking of doing a 5x5 too so tell me how it works for you hypo :methman:
 
Hypocrisy86

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Yeah, it's solid for mass gain.

But I'd probably cut to the single digits, then bulk up. The higher the body fat%, the number of insulin receptors is decreased which also decreases their sensitivity. Plus you also stimulate other hormones which makes it harder to gain lean mass.

Just my opinion, and it's up to you. I'd be gladly to help you out either way.


what do you mean by single digits?...
 
philosopher

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You have to keep in mind that this program is build around the dual factor training principle. This means overreaching is part of the programm. 3-4 week overreaching (volume Phase) followed by 1 deload week and 3 weeks intenity. Its planned overreaching but monitoring your body is absolutely essential.


Btw:
Singel digits: 0 to 9%
Double digits: 10 to 99%
 
Hypocrisy86

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So i have to cut now? get under 10% body fat?
 
The_KM

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You should be at the point overtraining, not past it. This is a negative outcome no matter the training principles designed. You should be overreaching the week before the deload, anymore than that is neurologically taxing.

Cutting now will make it easier for your next bulk.

Do you know your current BF%?
 

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Hypocrisy86

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You should be at the point overtraining, not past it. This is a negative outcome no matter the training principles designed. You should be overreaching the week before the deload, anymore than that is neurologically taxing.

Cutting now will make it easier for your next bulk.

Do you know your current BF%?


Not really,
i need to get a bf caliper thing..
or a electronic one, do the electronic ones work well?
 
The_KM

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No.

Calipers are the easiest and most affordable. Hydrostatic is the most accurate but not the easiest to come by.
 
Hypocrisy86

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Hmm. i'll check them out right now, thanks KM.
 
Hypocrisy86

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Alrighty, checked out hyrdostatic, dont have that around here.

also, are the scales with body fat weight any good?
 
The_KM

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Any time bud.

They give you a ball park answer. A response that gives you a generalization of where you're at. Usually 2-3% off, which is larger than you would think. But it's up to you. Calipers are effective, just ask someone at your gym the pinch locations because I'm not familiar with them right now.
 
tim290280

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Bodyfat measures are not that accurate, there was a paper that compared them. The most accurate was used as a baseline and there was a range of 5% for different techniques.

From memory the list was (most to least):
Cadaver dissection
Hydrostatic
BodPod
(something else)
3 site caliper
7 site caliper
Electric scales
Hand electric

From memory of course. So calipers are the cheapest and best available, but they have to be used by experienced technicians. Having said that some of the online calculators that take tape measure and weight indexes are just as accurate.
 
Hypocrisy86

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hmm i'll try cadaver dissection :)
 
Hypocrisy86

Hypocrisy86

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Bodyfat measures are not that accurate, there was a paper that compared them. The most accurate was used as a baseline and there was a range of 5% for different techniques.

From memory the list was (most to least):
Cadaver dissection
Hydrostatic
BodPod
(something else)
3 site caliper
7 site caliper
Electric scales
Hand electric

From memory of course. So calipers are the cheapest and best available, but they have to be used by experienced technicians. Having said that some of the online calculators that take tape measure and weight indexes are just as accurate.


well i'll learn to use it myself, i don't like other people around me and stuff.
 
Hypocrisy86

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the gym near me is going to be closed 17th thru 21nd...
but theres one like 9miles from here...
meh..
 

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