How much time to "take off" prior to starting a BS 5x5...

[2juicey]

How much time to "take off" prior to starting a Bill Starr 5x5...

Im sure alot of u guys have been at a point that i am at regarding weight training after a period of time. For the past 10 yrs or so (i am currently 34 yrs old) i have trained in the typical bodybuilder type programs of variations of 1 bodypart per day for at 4-5 days per week in the pyramid type scheme. Without going into detail im just...."tired". I recently posted a thread regarding shoulder issues i have been having and it seems like no matter how much i scale back my training, my workouts just suck and i continue to have this shoulder soreness. I have lowered my volume due to this and it still hasnt helped.

I have been reading alot about the Bill Starr 5x5 routine and it has opened my eyes to a whole new direction with regards to training. Im excited to give this program a try but am a little reserved to start it with how my body has been feeling recently. I would like to take some time off prior to taking on this program and want to know, how long should i take off?? Just to give my shoulders a break and to start off again on a "new slate", so to speak. I cant recall the last time i took more than 5 days off from some kind of weight training. Thanks guys

 

[zedhed]

One question my frnd. What is the BS 5x5?
As for how much time to take off.....hmmm well one thing about most all 5x5 schemes is that they can be dam tuff on shoulders. So I would say take time off but do calisthenics that would include push ups in a couple diff variations.
When you can do the push ups without pain then would prolly be the time to move on to the 5x5.

 

[2juicey]

Zed im talking about the Bill Starr 5x5 program outlined a sticky in this forum. Though i am a seasoned lifter, i am planning on starting with the Intermediate program that is listed there. Just feel i need to start off slow as my body has encountered some soreness and aches as of late. As far as the time off, i was thinking a week. I will be doing 20-25 min of cardio in the mornings during this time off. Maybe i will incorporate some light movements like you suggested. I just havent ever really taken a break before and was wondering what others have done and how their experiences were. I dont want to take too much time off but also dont want to start too soon. Just looking for some other opinions and experiences i guess.

 

[zedhed]

Ah ok the Bill Star. A good program bro.
Seriously I would take as much time as it takes for your shoulder to settle down with doing the calisthenics as I said above.
Push ups and variations.
Bod weight squats slow and deliberate with full ROM.
Bod weight dips.
Hand stand press ups.
Planks, front, side and back.
Stretches
Cardio.

It sounds like you have been lifting for a long time with no time off bro. I would say easy 2 weeks to a month. Then when you go back to weights you bod will respond with a BANG!
Let us know man and a log would be gr8 for all of us too.
Best of luck bro.

 

[joeblow12345]

If your beat up I would do a 3-4 week deload. Your still going to lift 3-4 days a week, but use 30-50% of your normal weights for sets of 12-15 reps. This will still allow you to keep your conditioning up and allow your cns and body to recover while training. Keep calories and protein up as always to feed the machine. When you start your new program, decrease the percentages for the first couple weeks, and allow your body time to acclimate to the new stress. Alot of folks allow their pride to get in the way of good judgement( I have been guilty myself, which has lead to several preventable injuries). Sometimes you have to take 2 steps backwards to go 1 step forward. Allow the body time to repair any damage done so you can train full bore.

Sent from my SPH-L710 using EliteFitness

 

[Buildingup24]

I'd take a few weeks to do high rep stuff to develop connective tissue-sort of like a pre-load so it's ready for the heavy stuff from 5x5.

 

[2juicey]

Ok, thanks for the advice. I think i will take an entire week off from any kind of lifting at all (im already on day 5). Then come back and do light load stuff, nothing over 50% for sets of 8-10 for one full week and THEN ease into the 5x5 program. As i am likely to lose a bit of size and strength with the time off, i figure my 5 rep max starting point will be quite off and need a week or 2 to get back to a more accurate starting number. So, basically a total of 4 weeks until i am truly back to pushing 100% in the gym...this is the PLAN anyways Thanks again

 

[Buildingup24]

You won't lose size or strngth in 1 week. In fact, if you've been going hard for a while, you'll super compensate

 

[PickMe69]

The Bill Starr program starts with a 4 week deload! You don't need to take any time off... if you are worried about your form, you could take a week of only using the bar to PERFECT them before going into the program, but coming from a BB routine going into 5x5 will feel like a cake walk for the first couple weeks (but then it gets fun! haha, be ready for soreness in your legs like you've never known!)

 

[joeblow12345]

The Bill Starr program starts with a 4 week deload! You don't need to take any time off... if you are worried about your form, you could take a week of only using the bar to PERFECT them before going into the program, but coming from a BB routine going into 5x5 will feel like a cake walk for the first couple weeks (but then it gets fun! haha, be ready for soreness in your legs like you've never known!)

The reason I suggested a deload/rest period prior to starting is he has lagging injuries from overuse that have never fully healed. So I feel he should fix the existing problems before he creates new ones. If he was perfectly healthy than I wouldnt suggest any rehab time. An injury wont heal if you keep aggravating it.

Sent from my SPH-L710 using EliteFitness