There isn’t really anything wrong with 5x5 at all! For “heavier” compound movements you probably don’t even need to get higher than that rep wise.
If you were interested in doing higher rep sets like 8-12 or anything beyond that, there’s nothing wrong with dropping intensity.
This isn’t necessarily true. Our main goal of training is to push ourselves so we get adaptations in return, ie. muscle growth, being able to move a weight more efficiently (getting stronger). And we essentially do this by progressive overload. We either do more reps over time, add weight overtime, add sets overtime. Essentially getting more work done this week than last.
And frankly the easiest way to get more work done is increasing your frequency and volume. If 2 5x5 sessions are too much, you can do 2 sessions of 5x4 sets or even 5x3 sets and you’re still getting more volume in.
I would check out Alex Bromley on YouTube, he gives tons of information on strength building. Not just here do this, but why you’re doing it.
Hopefully some of this is of any help. I’m decent at building strength but don’t know much about building muscle haha!
Ps. I’m in the same boat as you, 8 reps is my upper limit of compound movements at any weight
Honestly I’ve been considering that these two are nearly identical for quite some time now, only with different applications.
-Bodybuilding/powerbuilding is increasing weights lifted for compound/competition lifts, followed by isolation/hypertrophy work.
-Powerlifting is increasing weights lifted for compound/competition lifts, followed by ‘assistance’ work aimed to benefit the lift trained that day.
Are they really all that different?
I’ll look into Alex Bromley when I get the opportunity to!
Quick update:
The scale finally showed up to the house, along with my fitness/recovery tracker. I tested weight on the scale I was using at the gym, and then tested my weight on the scale at home - the difference was about 2lbs heavier on the home scale. I will be recording my weights based off the home scale and adjusting for the difference so I can keep numbers cleaner.
Current weight: 220lbs
I pulled 475x5 today and still had more gas in the tank!
Checking in: Weight: 220lbs Diet
I did pretty well with intuitive eating habits, I anticipated being around maintenance or perhaps a little over, and I think I did alright. I did have a day or two that I was a little less… intuitive… to put it nicely, but I made up for it. Training
I finally figured out what works for my back routine so I will be following this 2x per week and deadlifting every other week, so no more back width/thickness days.
I was able to pull 475x5 on deadlifts and could have done a little more, so I will continue with 5x5 as planned but will integrate periodization once numbers stall.
I am going to attempt some HIIT in the mornings, aiming to double-tap the muscles worked the day prior but with much lighter weights. I also plan to get in some Ab and Trap work while removing most Trap work from my pull days.
Back on the deficit at ~1000cal daily deficit (2100)!
Will have pictures/measurements posted hopefully tonight, macros are being tracked via MFP and will be posted next week as they weren’t recorded for the last ~2 weeks.
The latter involves doing good mornings, and the former involves curls and delt raises. I guess I am a powerbuilder, cause I can’t make myself do a good morning.
In reality, I am probably more focused on looks these days. I do the power lifts and try to improve them (except I have been doing other things for legs lately instead of squats).
Honestly I’ve been torn on whether to continue doing deadlifts/squats at all. Repeated articles talk about how they basically do jack shit for muscle building, but if that were true - why does every program have these exercises in them? Furthermore, why do so many people believe that increasing the weight lifted in these equates to muscle gained?
I mean ultimately I just want to look good nekkid. I have no interest in true powerlifting or even going to powerlifting meets, so why do I GAF about my big lifts at all? Deep thoughts here lol
I think they are good exercises in general. For both strength and size. I also think they are easier to progress long term with than other things.
For me, squats have always been rough. IDK if it is a weak muscle somewhere or if I am just not built for them. I’ve tried for years to get consistent form with squats. Once it get a little heavy, it just doesn’t stick. I usually end up good morning the squat, and get a beat up back.
So I have been using other exercises to build leg strength. I mean I guess the belt squat is a squat, but I’ve been doing a lot of those.
I was thinking about what I am doing now vs what I was doing when I was squatting. With the belt squat, I have been doing around 11 sets a week. Yesterday I did 5 sets of 10 reps. I do the plate math the same as if it were a barbell, but I know the carriage doesn’t weigh quite 45 lbs. I recorded 385 for 5x10. Let’s just say the carriage is 0 lbs. Then I did 340 lbs for 5x10. The range of motion for the legs is the same, and the belt squat is a cable machine where the weights move up and down vertically (a leg press is at an angle which makes it easier, and no body weight is lifted, and the ROM is usually considerably less). I just couldn’t do that type of volume on squats, my low back would be the limiting factor. I don’t think I have a weak lower back (I can deadlift like 600 lbs), but I just can’t seem to stay in position well on squats.
Little rant, but my justification for doing belt squat over regular squats.
If I had the option to do belt squats, I think I would choose that too tbh. The resistance plane is the same, and the only difference I can think of is the resistance curve - which I coincidentally find to be the biggest drawback of squats too.
Shit, the more I talk about it, the less I want to keep deadlifts and squats in my routine - but I still find myself most hyped to do these on pull/leg days. Maybe I’m just an ego lifter
I find my lower back to be what ends my squat sessions early as well.
Do you have access to an SSB bar? I found I can move a lot of weight for reps with Hatfield squats. Being able to hold onto something keeps my back a lot better positioned.
I might add these back in just to get a bit more spinal loading.
I have a membership to a peasant gym so I’m lacking a lot of the more important items, like a SSB, Glute-Ham Raise, Belt Squat, and Reverse Hyper machine. I also haven’t fully outfitted my home gym with all these items either (need more bar/plate storage) but it is something I’ve been thinking about implementing.
To answer your question, I don’t have SSB access at the moment. The next closest I could think of to replicate the Hatfield Squat would be the Hack Squat, but I feel dirty for even suggesting it
Still think they cost about $50 to make two of them. Lumbar during Covid wasn’t cheap.
I didn’t think gyms like the one I go to existed in my area. I had to do some searching. It was worth it. They have nearly everything one could want for lifting sports. They don’t have locker rooms though. TBH, knowing the owners, I don’t think I would use them if they had them.
There are a few REAL gyms around where I work (LA County) but most of them don’t offer child care, and there’s no Gold’s in sight (of course).
I designed my home gym intending to be able to park the car in the other side so floor space is a bit of an issue, but I may end up doing something like what you did too. I also haven’t implemented the built-in weight storage on my multi machine but that’s mostly because of space (I’d have to weave my way through the equipment to get to the plates)… The home gym needs a new layout.
I could also use some more iron 45’s…
1/3/22 - Push slept okay, 5h 12m. Knowingly going into push on the first Monday of the new year is about as good an idea as long distance passing… you might be able to make it, but it’ll be a fucking mess. New fitness tracker to monitor sleep patterns and recovery (not like I’m going to listen to it if it says I’m compromised anyways).
**As expected, Incline bench was clogged up so I just went without, not concerned as I PR’d 255x5x5 last week anyways. Decent gym session but felt my shoulders were pretty weak for some reason. Passed on dip finisher because shoulders didn’t feel great. I also only urinated on 4 machines to mark territory today; will have to do better tomorrow. **
Random side note: I’ve been having red meat cravings like crazy - have been eating some form of red meat daily for the past 2 weeks and still want more. Might change macro proportions for higher fat intake and lower carb to accommodate this.
Just to jump in on the love for the SSB. I purchased one for my home gym recently as I’ve also suffered lower back problems from squatting and it’s been amazing. My lower back pain has all but evaporated and I’ve actually increased deadlifting frequency to x2 a week (one with Trap Bar the other conventional). Doubt I’ll ever go back to BB back squatting again.
I’m also constrained for space in my home gym, my solution has just been to lie the bar flat on the ground to the side of my setup so I don’t need to move around it.
You could also try your hand at Zercher squats as I’ve found them easier on the lower back
The Meadows advice really helps me, doing a hamstring exercise before squatting (or even a squatting movement) really helps me get deeper without my back rounding. Its been a game changer for me.
I’ve attempted zerchers a couple times but holding more than 135 on the bar is outright painful. Though the significantly reduced weight is a bit easier on the back - having the weight even more forward positioned will end up causing the same issue im trying to avoid in the long run.
I have bar holders on both sides of my setup so no concerns there, it’s mostly plate storage at the moment (I just haven’t put the effort into fixing it yet, the whole setup is new).
I don’t have lower back problems but I’m certainly not recovering from deadlifts fast enough so I’ll put the SSB on the wish list!
I’ve done a little band work from time to time pre-squat and it wasn’t bad, but maybe I need to do more than simply winging it. Any chance you have a link I could use to educate myself?
FWIW, I think the Titan SSB is a good one, and $299 with free shipping. Normally, I wouldn’t recommend the company Titan, but I have heard good stuff about this bar, mainly it’s the same (a copy of) as the EliteFTS SSB (which is about $500 after shipping). I’ve heard to avoid the Rogue SSB (just not as good for comfort, and the camber I guess feels weird).
Understandable if you want to spend the extra money to support the creator of the bar, and not support a knock-off though.
I started doing this when using one of his programmes and its a literal game changer for how my legs and body feels going in to heavier quad work. I can’t say I’ve got stronger from it or anything but i definitely feel better (more warmed up, more mobile, better quad focus) doing Hamstrings first.
1/4/22 - Legs Slept okay - 6h 18m, was tired today. Having minor anxiety about cut progress, and this is completely unjustified at the moment. Still not helping anxiety.
Did well with squats today, still hit 365x5 but could only get 375x2 (could probably +1 but didn’t want to risk it). Did some lightweight RDLs pre squat and could move a bit more freely - will have to try it with ham curls next time (blame resolutioners for clogging the equipment). Had to skip quad ext as well due to newbies/text-reps.
Still having programming anxiety/ADD and considering DoggCrapp. Have been eyeing DC training for years and never tried it, although I’ve implemented some of it’s methodology into my own bastardized training. I’m aware that it’s a growth program and I’m cutting.
Maybe I’m missing something here, but everyone says that you lose strength during a cut… so why are my 5RM numbers increasing (except squat (deadlift induced stagnation))? Maybe I’m just not deep enough into my cut to have experienced this, I’m only 12lbs down since my start.
Having trouble keeping myself from squirrelling off today
