I would like to start a new program and am thinking of doing the 5x5(3 Days; M,W,Sa). I'm wanting to put on a few pounds of muscle and get a bit stronger. I'm a lifelong athlete(24 years old) and in decent shape(5'8", 168lbs.). I'm also not new to working out as I've done it regularly for sometime now.
As of right now the Deadlift is out of the question as I have a sore lower back and don't want to DL for about a month. I will be doing some cardio on 2 of the days that I'm not in the gym.
Any help or advice on a routine would be great and if you need any further information about myself, lift wise or whatever, just let me know!!
This is a good place to start.
http://startingstrength.wikia.com/wiki/FAQ:The_Program#Three_Flavors_of_Starting_Strength
jdhawgs - This is a good place to start.
http://startingstrength.wikia.com/wiki/FAQ:The_Program#Three_Flavors_of_Starting_Strength
Looked into these....
Are those the ONLY lifts that they are doing? Just 3 lifts each day? 
Thanks for the responses, guys. Leigh, I'm probably going to buy a Trap Bar, somehow LA Fitness doesn't have one. Can I or should I add any lifts to that? I'm used to doing quite a bit more, but am open to suggestions!
MMarts - Thanks for the responses, guys. Leigh, I'm probably going to buy a Trap Bar, somehow LA Fitness doesn't have one. Can I or should I add any lifts to that? I'm used to doing quite a bit more, but am open to suggestions!
Yea, same... Going to the gym and doing 3 lifts just don't seem right somehow, lol.
MushroomHead -MMarts - Thanks for the responses, guys. Leigh, I'm probably going to buy a Trap Bar, somehow LA Fitness doesn't have one. Can I or should I add any lifts to that? I'm used to doing quite a bit more, but am open to suggestions!Yea, same... Going to the gym and doing 3 lifts just don't seem right somehow, lol. <img src="/images/phone/droid.png" alt="Phone Post" border="0" style="vertical-align:middle;"/>
That's kind of what I was thinking... But, I'm sure it works for some people. My nutrition is pretty good as well. Clean 6/7 days.
if you cannot get a trap bar, try sumo stance DL's. Traditional ones don't work with my leverages either, while a medium width sumo does great for me.
- If you are new to barbell training, which it sounds like you are, 5x5 is going to be too much to start with.
I would start with 3 sets of 5 repitiions on Monday, Wednesday and Friday. This is plenty of work for the untrained individual and is not too taxing to recover from. You may not be new to working out, but it sounds like your new to real strength training.
Do 3x5 and add weight to every workout for as long as possible. This may mean starting a lower weight to begin with, but this is a good thing because you can work on your technique and improve neuromuscular efficiency with lower weights.
2. Deadlifts shouldn't hurt your back. They should make your back feel better.
Make the effort to learn excellent technique, perform mid range reps (5-7) with lighter weights and this will improve your back pain.
The stronger your back gets the less pain you will have.
3. If your goal is to increase strength and size, ditch the 2x a week cardio for a while.
If you are a life long athelete, you will not lose your cardiorespitory fitness levels over a span of a few months.
4. Recovery is very underrated. You should do everything you can do eat as much as possible and protect your sleep. The more qulaity sleep you can get ( 8-10 hours a night) the better you will progress.
5. 3-4 exercises are plenty. If you can put all of your focus into the most 3-4 important exercises, your ahead of the game. Less is more.
Hope this helps
MushroomHead -jdhawgs - This is a good place to start.Looked into these....<br><br>Are those the ONLY lifts that they are doing? Just 3 lifts each day? <img src="/images/phone/droid.png" alt="Phone Post" border="0" style="vertical-align:middle;"/>
http://startingstrength.wikia.com/wiki/FAQ:The_Program#Three_Flavors_of_Starting_Strength
The only thing I would add is pull ups, and when the weight gets heavy those exercises are all you will need.
And there is nothing wrong with 5x5 for a beginner.
Not trying to argue, but I see it differently.
As a beginner there is no need for 5 sets of 5. Doing 3 sets of 5 is plenty to disrupt homeostasis.
I just think 5x5 with light weight when you are a beginner.
It gives you enough reps to learn how to do the lifts with good form.
Well, yesterday this is what I did at the gym. Sorry if it's hated, but I somewhat listened to everyone, I think.
Bench 5x5
Clean & Press 5x5
Rows 5x5
Push Ups(feet on wall) 5x15
I did 225 on the bench 5 times, which I'm proud of and I know it's probably not impressive to the majority of you, but I was happy!
And Clean and Presses are rough, man!
I workout at my university's gym which is very machine-heavy. No squat rack or trap bar, and they don't allow barbell deadlifts.
For legs, I use the leg press one day, then leg extensions and leg curls another day (rotating between the 2).
A friend said I should drop the leg extensions/leg curls and just do the leg press each time I'm lifting (which is 3x per week).
What say you, S&C forum?
MushroomHead -I workout at my university's gym which is very machine-heavy. No squat rack or trap bar, and they don't allow barbell deadlifts.
For legs, I use the leg press one day, then leg extensions and leg curls another day (rotating between the 2).
A friend said I should drop the leg extensions/leg curls and just do the leg press each time I'm lifting (which is 3x per week).
What say you, S&C forum?
drop the extensions but dont drop the curls. you need to buildup the hammies. and to the guy who said do trap abr deadlifts...in my humble opinion, trap bar deadlifts are more of a squat, and do next to nothing for your back, might as well do front squats.
Here's what I did today:
Squats 5x5
Goblet Squats(Kept feet closer together) 5x5
Incline Leg Press 5x5
Seated Calve Presses 3x12
I know I did two variations of the Squat and did a Leg Press as well, but I just can't bring myself to doing leg curls or anything when I feel they don't have nearly the same effect as the above exercises. I also probably could have left Calves out as that is kind of isolated, but I've always done some variation for the calves.