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As long as your lifts keep increasing I would not deload at all. Your body will let you know when it is time. If you try the same weight a total of 3x and can't get it is time to deload and ramp back up!
i'm not trying to get a powerlifter's body, would 5x5 still be beneficial for me?
- Thread starter bentleychris23
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greatbigshaft
New member
Skinny = Weak. You might be strong for a skinny guy, but you're still not strong. If you want to add strength and mass, eat anything in sight. Don't be a picky health food only nerd or you'll end up... skinny. You can lift weights more effectively and efficiently than Arnold, but if you don't eat a ton you'll still be.... skinny. Eat like it's your job, then when you get to about 205, start cutting. Still lift heavy, but cut the sugar and carbs out, pick up some cardio, and you'll be a beast. It is easy when you put your mind to it.
On Strong Lift 5x5 you are to keep increasing weight by 5lbs every workout. 10lbs on deadlifts. When you reach a weight that you cannot perform 5 sets of 5 you try again when that workout comes back in the rotation. If unsuccessful the second time try same weight one more time. If unsuccesful deload to 80% of largest weight used and ramp back up at 5lbs per or 10lbs per on deads.
bentleychris23
New member
ok cool, for someone my size, skinny...should i do stronglifts and forget the once a week increase by 2.5% percent? in stronglifts you just keep going up every workout if you're able to if i'm not mistaken
You are exactly correct. That is the routine I use and that is the one i would recomend for you because it works. At first it may seem like it is too light and your not doing much but start this program exactly as it is written and work your way up and you will be happy. Then once you have done this for say 12 months you will have enough experience to take it on your own from there. TRUST the program.
bentleychris23
New member
ok thanks a lot i appreciate the help. one last question when it says ramp up the weight for a 5x5 exercise, do they mean do your warmup sets and then do a consistent weight for 5 sets of 5 reps. or do they mean increase weight every set till you reach for 5 rep max for the 5th set. i'm a little confused about that
Use a warm up weight. 2 sets warm up up to 10 reps. Then choose a weight inbetween your workout weight and the warm up weight you used. Do 1 set x5 with that weight. Then your workout weight 5x5 on each excersize. Consistent weight on your 5x5 bro!
I dont count warm-ups for the 5x5. and i go really light on those 2-3 warm-up sets (bar x 8-15, then 100 x 5, then 115x 2-5) then stretch, to keep from stalling on the 5x5 for the day.
are you talking about finding your 5x5 max or for the general workout?
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