Posted: 9/7/2015 10:50:55 PM EDT
With arfcom's help I did StrongLifts 5x5 for roughly 10 weeks. I was very disaplined and never missed. Started with light weights and was plateauing towards the end. I then had to travel for three weeks straight and it pretty much wrecked my ability to hit the gym. I am now getting back into it, and would like some advise. My main goals are to put on lean muscle mass. I weight 157 and am 5'10" (prob 12-15% body fat). I have roughly 30-45 min to dedicate each day for a workout (sometimes a bit more). I need structure and like having a plan (the 5x5 app was really nice). I did p90x3 three times prior to 5x5 and also liked the structure. My question is should I continue with the 5x5? Or is there another solid structured program that I should do? Thanks
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| I would stick with 5x5 for as long as you can. After awhile 30-45 minutes won't cut it for that program. Also you mentioned stalling, make sure you are correctly doing the resets, and at your height and weight I would recommend you to increase your calorie intake. Eating more will make a huge difference in your strength gains. |
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Quoted:
Why stop? Eat more! Quoted:
Why stop? Eat more! What should be my caloric intake? and how do I do it with adding as little fat as possible? (I understand that I need to add fat to add muscle, just want to have clean gains). Goal is not to get super huge or strong. I am big into mountaineering, I like light and fast more than bulky. Quoted:
No reason to change if you are happy with it and making progress. I am not sure I do love it all that much. Seems kind of repetitious, I guess i could continue doing 5x5 on Monday, Wed, Fri. Any advise on what to do with Tues, Thurs, Sat to compliment it? One added note is that I am a total rookie when it comes to lifting and physical fitness in general. I have to self teach (I.E. reviewing the lifts on youtube and trying my best). I also like to slow things down a bit more than 5x5 since having a spotter is somewhat rare |
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Quoted:
What should be my caloric intake? and how do I do it with adding as little fat as possible? (I understand that I need to add fat to add muscle, just want to have clean gains). Goal is not to get super huge or strong. I am big into mountaineering, I like light and fast more than bulky. I am not sure I do love it all that much. Seems kind of repetitious, I guess i could continue doing 5x5 on Monday, Wed, Fri. Any advise on what to do with Tues, Thurs, Sat to compliment it? One added note is that I am a total rookie when it comes to lifting and physical fitness in general. I have to self teach (I.E. reviewing the lifts on youtube and trying my best). I also like to slow things down a bit more than 5x5 since having a spotter is somewhat rare Quoted:
Quoted:
Why stop? Eat more! What should be my caloric intake? and how do I do it with adding as little fat as possible? (I understand that I need to add fat to add muscle, just want to have clean gains). Goal is not to get super huge or strong. I am big into mountaineering, I like light and fast more than bulky. Quoted:
No reason to change if you are happy with it and making progress. I am not sure I do love it all that much. Seems kind of repetitious, I guess i could continue doing 5x5 on Monday, Wed, Fri. Any advise on what to do with Tues, Thurs, Sat to compliment it? One added note is that I am a total rookie when it comes to lifting and physical fitness in general. I have to self teach (I.E. reviewing the lifts on youtube and trying my best). I also like to slow things down a bit more than 5x5 since having a spotter is somewhat rare Download Myfitnesspal put in your stats and it will give you a rough idea of what you need to eat to gain a pound a week. Then tweak it to your goals. |
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IMO stick with 5x5 or SS.
You are still underweight, meaning you could add a lot of muscle if you wanted to. Behold the nutrition info you seek: http://www.barbellmedicine.com/potpourri/584/ |