5x5 Problemo

[JKurz1]

Dilema - Tried the 5x5, but my problem is if I'm not in the gym for an hour - hour +1/2, I don't feel like I'm getting a solid workout...like leaving the gym exhausted (well, close), but def. sore....For instance, Today I got shoulders/traps......So, I'd do:

Dbell Press - 1 warmup, 5x5 with 80's
Lat Raise - 3 sets, 10,8,8
Fnt Raise - 2 sets, 45lbs, 8,8
Rear Delt - 3 sets of 10
Uprights - 3 sets, 10,8,8
RV shrugs on Smith - 4 sets 12,10,10,10
and finish off with 2 light sets of Arnolds......


I know it's not the 5x5, but revamped....too much?????? Karma!

 

[FatRat]

I would agree that that is too much for shoulders! An hour and a half is over the top. I have chest on its own tonight and I will be done in 30 mins, would be sooner without having to wait for equipment.

Your delts are small muscles compared to other body parts, and whilst it is good to hit them hard, they really don’t need that much volume.

FYI, for shoulders I do something like this:

Military press 5x5
Side laterals 2 x 8-10
Arnolds 2 x 8-10

That is plenty for me, after this I’m toasted. I feel rear delts and traps get hit with back, so rarely train them directly. Might do one set of rear delt flies every other week at the end of back.

You say you adjusted the 5x5 plan, what was your reason for this? What do you feel your changes achieved?

 

[SOUPERMAN]

less is more, that is way too much.

 

[JKurz1]

think so? just can't fathom a 30min workout......with rest, prob. lifting for 5-8 minutes total.....

 

[FatRat]

Here you go. I make that 24 mins, with plenty of time to spare for any interruptions. All I would say is that my chest is loving it and strength increases have been fantastic.

Bench Press
5 mins warming up / building up weight
20 secs to do 5 reps
2 mins rest
20 secs to do 5 reps
2 mins rest
20 secs to do 5 reps
2 mins rest
20 secs to do 5 reps
2 mins rest
20 secs to do 5 reps
2 mins rest

17 mins

Incline Dumbells
30 secs to do 10 reps
2 mins rest
30 secs to do 10 reps
2 mins rest

5 mins

Cable flies
30 secs to do 10 reps
1 min rest
30 secs to do 10 reps

2 mins

Total: 24 mins

 

[The Red Dragon]

You know, you do hinder gains if you work out too long. Many studies have concluded that the anabolic:catabolic ratio break even at 45 minutes to an hour...especially under heavy intensity...5x5 is a fairly intense program. The longer you workout at a high intensity, your body will start releasing cortisol to break down protein to acquire energy (namely muscle protein). I think you may also lose your 1 hour window =/...I'm not quite sure when it starts. I would not advise that you go over an hour even if you don't feel right about it. Let the gains speak for themselves. Plus I'm sure you have better things to divert the excess time to. Do heavier exercises...that'll make you feel satisfied. Anyway, props to the weight you use

 

[FatRat]

JKurz1 - I just read in another post (http://boards.elitefitness.com/forum/showthread.php?postid=2731446#post2731446) that you think you are too skiny?

Perhaps you might have just found a way to reduce the huge numbers of calories you are burning per workout, whilst still stimulating growth AND decreasing recovery time!

 

[JKurz1]

I am too skinny....so, what's your point??? I'm also 6-7%bf and benching 3plates......I'll be ok buddy....

 

[FatRat]

Ok, mate, calm down, I’m just pointing out that you say you are too skinny, which you may or may not be, and that you are using very high volume. Using a lower volume might help you thicken out a bit since from what you said, that is your goal? Just putting two and two together here…

 

[JKurz1]

nah bro....I was ripping you.......I understand what you are saying, and it's true....just need to convince myself of that! Which is the hard part....if I could be in and out in 1/2hr, trust me, I'd love it....just can't imagine............thanks for the sugg.