Just started liftin

[$4||\/|4|\|]

I stopped 5x5 for a month during my o level period. Which I resume to eat normally. There's some gains but nt much a difference.

You should see more gains in strength than in physique. 3 Months is pretty good amount of time to see strength gains, especially when you follow the program religiously!

 

[Manganese]

yea.. you're right I'm beginner. Have been lifting(5x5) for bout 3 months now. Didnt see any significant gains. May I know how long will CNS adaptation last?

How long it will last? Until you're at your genetic potential, which won't be for a long while. Until then, as long as you're providing it adequate stress, it will continue to adapt and grow. This happens fastest in the beginning, though.

What are your lifting stats like? Are you warming up enough? One thing I like to do during my warm-up sets is to practice doing the movement explosively as possible. That's what Omar Isuf on youtube (should check him out, dude has a great channel) suggests, and what it does is it primes your nervous system to recruit more muscle-fibers, and this carries over into your workset eventually as well.

What I've known some people to do is to only use the minimum amount of force to move a weight. They don't even realize this consciously, because their only concern is moving the weight. Acceleration/explosiveness isn't intuitive to them, and they end up stalling on the same weight for weeks on end.

 

[jokerk]

someone on reddit did 1 year of SS.

this is his progress.

recent photo

A year of SS and tips for noobs : Fitness

 

[Emospence]

Got his "before" pic?

 

[jokerk]

Got his "before" pic?

i have to admit, this guy is an anomaly. i'm just saying it's possible to get great gains on SS/SL. Don't jump off it too fast, if you aren't doing it right in the first place.

 

[$4||\/|4|\|]

i have to admit, this guy is an anomaly. i'm just saying it's possible to get great gains on SS/SL. Don't jump off it too fast, if you aren't doing it right in the first place.

This guy Jonnie has pretty good points on BBing VS PLing. Good stuff.

 

[Emospence]

i have to admit, this guy is an anomaly. i'm just saying it's possible to get great gains on SS/SL. Don't jump off it too fast, if you aren't doing it right in the first place.

Interesting.

I'm gonna start either of those routines soon, is it okay to superset? How about adding assistance exercises?

 

[jokerk]

Interesting.

I'm gonna start either of those routines soon, is it okay to superset? How about adding assistance exercises?

Source:
Beginning Weight Training Part 1

Having said that, from your posts I believe that you are a beginner. There is nothing wrong with that. If you are honest with your current state, you can take the proper steps to move towards your goal. I consider myself a beginner in many of the lifts still.

Thus, starting out with programs like these (in the photo below), on top of working on developing a good diet, would be more optimal to reach your goals of having great body composition/aka look good naked.

First, you need to develop a good base (strength and muscles,nutrition habits, sleeping habits). Whatever you want to do after that phase is complete, is up to you. Starting out with GVT, an extremely high volume routine, is jumping too many steps ahead.

http://forums.hardwarezone.com.sg/health-fitness-corner-48/kg-week-bulk-good-muscle-fat-ratio-4509686.html

this was from my reply from your old thread. Note point 7 in the photo . I suggest to actually get started on a program.

don't major in the minors.

 

[Emospence]

http://forums.hardwarezone.com.sg/health-fitness-corner-48/kg-week-bulk-good-muscle-fat-ratio-4509686.html

this was from my reply from your old thread. Note point 7 in the photo . I suggest to actually get started on a program.

don't major in the minors.

Saw that but 5 sets of 3 exercises would make for a very, very short workout so just wondering. Then the deadlift day only 1 set of deadlifts, even shorter!

 

[stoneblackdragon]

If you can afford about 1.5hr min per workout, Ice Cream Fitness 5 X 5 can build strength and have a bit more focus on building muscle as well.
The reason why I would also recommend it is that it has a base like ss/sl but it also has the exercises that typical gym-goers like to do bicep-triceps-abs

http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout

http://forum.bodybuilding.com/showthread.php?t=154855443


If not stronglifts or Starting Strength is time efficient as well, less than an hour.

 

[jokerk]

Saw that but 5 sets of 3 exercises would make for a very, very short workout so just wondering. Then the deadlift day only 1 set of deadlifts, even shorter!

beginners gains are fast.

as the weights get heavier, your rest time increases.

i'm not sure how long you want to spend in a gym anyway. 45mins to 1hr is ideal (inclusive of warm ups).

 

[Emospence]

If you can afford about 1.5hr min per workout, Ice Cream Fitness 5 X 5 can build strength and have a bit more focus on building muscle as well.
The reason why I would also recommend it is that it has a base like ss/sl but it also has the exercises that typical gym-goers like to do bicep-triceps-abs

Jason Blaha's Ice Cream Fitness 5x5 Novice Program | Muscle & Strength

The FAQ to Jason Blaha's ICF 5x5 Novice Program - Bodybuilding.com Forums


If not stronglifts or Starting Strength is time efficient as well, less than an hour.

This looks interesting but can only spare 1.5 hours on weekends.. Hmm.

 

[stoneblackdragon]

aiyo, then just do stronglifts + some accessory work if you feel like you need it.

goblet squat, glute bridge, pushups, chinups, planks

 

[Soshi<3]

How long it will last? Until you're at your genetic potential, which won't be for a long while. Until then, as long as you're providing it adequate stress, it will continue to adapt and grow. This happens fastest in the beginning, though.

What are your lifting stats like? Are you warming up enough? One thing I like to do during my warm-up sets is to practice doing the movement explosively as possible. That's what Omar Isuf on youtube (should check him out, dude has a great channel) suggests, and what it does is it primes your nervous system to recruit more muscle-fibers, and this carries over into your workset eventually as well.

What I've known some people to do is to only use the minimum amount of force to move a weight. They don't even realize this consciously, because their only concern is moving the weight. Acceleration/explosiveness isn't intuitive to them, and they end up stalling on the same weight for weeks on end.

Squats - 80kg
OHP - 37.5kg
Bent over rows - 57.5kg
Deadlift - 100kg

Will try to find the video. Thks for the advice.

 

[Emospence]

For stronglifts, how would a decent warm up look?

I was thinking brisk walk a few minutes then 2 sets with empty bar, 1 set with 1/4 work weight (not counting bar), 1 set 1/2 work weight, then proceed 5 sets @ work weight

 

[stoneblackdragon]

sets of 5 from empty bar to your work weight , moderrate jumps. e.g. squat 100kg.

bar x 5-10, 40kg x 5, 60 kg x5, 80kg x5, 90kg x 5, 100kg x 5 x 5

 

[frostbyte88]

sets of 5 from empty bar to your work weight , moderrate jumps. e.g. squat 100kg.

bar x 5-10, 40kg x 5, 60 kg x5, 80kg x5, 90kg x 5, 100kg x 5 x 5

I would actually reduce the reps as i get closer to my working weight.

bar x 5, 60kg x 5, 80 kg x3, 90kg x1, 100kg x 5 x 5