A few questions before i start my 5 X 5

[crossy]

Thanks for looking in.

Im starting Starrs 5 x 5 on monday next week and i wanted to get a few things sorted out. I have got a PT on friday this week to help me out with form on the exercises in Starrs 5 x 5 as i havent done a few of the exercises before (this is due to me only starting the gym and getting into shape at the end of May this year).

These are the 5 main exercises i will be doing.

Deadlifts
Bench
Squat
Military Press
Barbell Row

for the past 2 weeks i have been playing around with these exercises to see if the 5 x 5 is right for me. I am fine with pretty much everything apart from the squat and bench.
So far my squats have been done with Dumbbells down at sides (this will change to proper squats next week when i start and have the technique nailed), now i have only been using 30kg each dumbbell about 130lb ish total for squats my first questions is, will the weight be easier to push once i am using a barbell squat? rather than the dumbbell squat? My second question is pretty much the same. I have been using Dumbbells when doing bench press rather than the bar (again this will change when i start on monday) my main worry is that i will not have a spotter in the gym i go to and with Starrs routine i will be going for PR frequently after week 4 this worrys me slightly as i dont want to drop the bar on my fod . I have considered the Smith machine but i have read not to substitute weights for machines. So basically the question i am asking is will using dumbbells instead of the bar make a huge diffrence? I seem pretty weak when it comes to benching but i did read that i wll be able to lift a fair bit more when using a bar instead of dumbbells is this true? does the same apply to squats?

Thats it

As i said these are questions only i dont want to fuck with the routine at all im just curious to know the diffrence between bar and dumbbells.

Thanks Crossy

 

[BiggT]

Carryover varies from person to person, and some people are just better at one (bar or d-bells) than the other, so my advice is to just bag what you have done before and start fresh with whatever you can comfortably handle in good form.

On the dumbells, there are 2 drawbacks.....one is that they increase by 5lbs per dumbell, which is 10lbs total, and that is pretty ambitious for a weekly increase on upper body pressing and you'll likely stall out sooner, rather than later. The other drawback is you can handle more weight on a barbell due to stabilization issues, and a greater load placed on the body is a greater stimulus for growth.

If you have to sub, you can, but DON'T use the Smith Machine for anything.

Also, with the PT....the full-range olympic squats works well with this. The full ROM is important, so don't let them give you any possible garbage about stopping "at parallel" or that full squats are "dangerous" or that the "knees shouldn't pass the toes"......not that they will, but with a PT you don't know what you'll get, they can be excellent, but in a commercial gym, they will more than likely be a certified over the 'net tool.

One idea if spotting is a big issue, is to push the Dips as the main lift on Mon and Fri and OHP on Wed.......or Push OHP on Mon-Fri and do dips or incline d-bells on Wed.

 

[crossy]

Thanks for all the advice m8, i will try and stick with what is said in the routine and i will sub if i really really have to.

I was carefull Picking my PT as i know a few of them are crappy. The guy i use is called Paul Sutton he won Mr England and Mr World Heigh Class winner and Mr Commonwealth height class this year (not saying this makes him any better but he must know a thing or two?) Either way hes a really nice guy and hes not up his own arse i spoke to him a little already regarding with what i want to do and he seems intrested as know one else in the gym actually does a 5 x 5.

http://www.bodybuilding-gallery.com...2-12_NABBA-Int_Inc_WM-Alicante/b-img_0339.jpg

I got 90 mins with him, i got all my shit printed out to show him what my routine is going to consist of and that i dont want to change anything from the routine. Im mainly gonan use him for technique and to get my 5RM sorted. I will see how it goes for teh first few weeks to see if i can increase at the reccomended 2.5% with no probs. Cant wait

Thanks again

Crossy

 

[mm107]

Crossy

Good job pickign the 5x5.

Listen for the first 4 weeks you wont be hitting any PR's so dont worry about a spotter. After week 4, you still will be working under your MAX. So technically you wont be hitting your limits really....

Even tho i know i can do 350x5 this week, but the program tells me to go for 340x5. So obviously i will be able to nail the 340 because its not my max. Even if i miss a lift i still will re-rack the weight before complete failure because from my expierience, if it starts getting hard on rep 4, and u dont feel like u'll be able to get another one (if tho u probably can) its not a big deal to rack the weigth and battle it again. If i miss a lift on monday for 5, I just repeat the week. NO BIGGIE. I honestly have only stalled about 4 times this entire program. Ive ben going for well over 12weeks =]

Keep your cals clean but at or above maintence. The more muscle your body tacts on the more calories you will burn. Always keep that in mind.

 

[crossy]

Cheers mm.

As i said in my PM my cals are around 2200-2400 a day. If i were to increase cals a little is it ok to do it one meal say adding a ommelete in there? or adding another couple of scoops of whey or should i break the extra cals in throughout the day by adding something smaller to each meal?

Thanks

Crossy

 

[mm107]

Cheers mm.

As i said in my PM my cals are around 2200-2400 a day. If i were to increase cals a little is it ok to do it one meal say adding a ommelete in there? or adding another couple of scoops of whey or should i break the extra cals in throughout the day by adding something smaller to each meal?

Thanks

Crossy

Do you have a Pre-bed shake? If not. some whey + protein in skim milk w/ ANPB or Fishoil.

sleeping = growing
give yourself plenty of 'building blocks' to grow some muscle...

if you are having a prebed shake
Then sure throw an ommelet in there anytime. EGGS have a GREAT ABSORBION RATE!

 

[crossy]

I do sometimes have a pre bed shake (hold on thats sounds abit fucked up) lol.

Depends on if i get peckish or not. I will make sure i have one everynight before i sleep. I prob add a ommelete in there somwhere as i fuckin love em

Cheers bud

Crossy

 

[Protobuilder]

I don't disagree w/ what was said above. Another thing to think about: it's most important that you get the calories. Period. When you get them is less important.

 

[crossy]

Thanks for the advice. Im ok to take in the cals pretty much when i want so that wont be a problem.

Thanks Crossy