I do better doing more reps and volume on deadlifts than is normal. You will eventually have to make changes based on your bodies needs. I have managed to stay free of serious injury and have stayed well ahead of the general poop head populations abilities both cardiovascularly and strength wise the entire time. Then up to sets of 8 to 10 or more when I am trying to condition, grow or lay foundation for a coming peak.īut, if you took an average of all of my workouts for the past decade I spend 75-85 percent of my time in the 3x5 or 5x5 range. I work down to several sets of singles doubles and triples when I am peaking. As you start nearing your max potential you WILL not be able to do 5 heavy sets of 5 of the same weight with enough weight elicit gains in strength or growth. You can spend months or years depending on how hard you are at it, either cascading up to a heavier set of 5 with the last being the heaviest, or pyramiding by mid weight sets up front heaviest in the middle and backing down to get in volume for the last one or two sets. To much time spent significantly below and you will begin deconditioning. Too many more and you are not using enough weight. The 25 total working rep range is the best all around area to spend the majority of the time spent in the gym. other than "get your butt in the gym and lift heavy shiite"?Īnyone followed this or a similar program? So, anyone have advice on the "modern" approach to a heavy weight program. I use a rowing machine on off days for a bit of cardio and to help get the blood flowing and promote recovery. but even if I did the simplicity and ability to easily track my progress works very well for me. and not having to go to a public gym is a big plus I have to say. I'm lucky enough that my home gym already had 85% of the equipment I needed to do this at home, I was doing Crossfit WODs at the house when I couldn't get to the box. I look forward to going down and working out, and that's weird.
I have to say that, in the 4 weeks I've been doing it, I have really enjoyed myself. So, I was looking around and found the Stronglifts 5x5 program: I'm having some problems with my feet that have ruled out Crossfit and similar "mobile" exercise programs for the foreseeable future. Probably not since college football more than 20 years ago. It's been a long time since I've done a straight up heavy weight program.
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