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What do you think guys

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thecoder
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2011/03/12 12:22:38 (permalink)

What do you think guys

Posted this elswhere as well but thought I might ask other old duffers if they have any experience of training this way and what results they may have had please
 
 
here goes :
 
Hi guys
 
I am 49 yrs of age trained for approx 3 years on and off....prior to that in my 20's and 30's....so a big gap in between
 
 
within the last 3 years I have spent a lot of time focusing on more cardio than weights and would just do enough weights to keep me trim and healthy....But the last twelve months I have aquired the taste for more weights based training and have like a lot of people tried loads of routines that may have not given me the biggest bang for my buck.
 
For the last 3 months I have been using a mon-weds-fri weights routine something along the lines of a 5x5 routine....
 
Heavy day Monday...Light wednesday and medium fridays.... and rotate .....I am using basic compunds sqaut deadlift and bench press ...with military press thrown in ....I have got to say I was reluctant to do bench before in favour of incline db press,but now I love the bench and also squats...
 
My goal is to slowly increase strength and size just using the basic compounds and have a stronger body I was 13.01 stone 3 months ago and now 13.10 st some fat as come with it but nothing drastic and given that I am not wanting a cut look but lets say a chunkier look then thats not a prob....I manage keep the bay window(fat belly) away by doing cardio 2 days per week 45 -60 mins treadmill.
 
my diet is approx 3500 cals per day mostly clean with at least 200 g proteins. 
 
My question does anyone else train this way and are my goals realistic..i.e. fifteen stone in 2 years time ....without a bay window :-)
 
tc
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9 Replies Related Threads

    harry monk
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    Re:What do you think guys 2011/03/12 13:53:48 (permalink)
    I train mon, wed & fri too, but tend to use heavyish weights all the time. I've recently started doing chest & tri's 1 day, back & bi's another, with shoulders & legs the last.  I also have a jog around the block 2/3 times a week to keep the belly at bay.
    I'v tried numerous different training methods in the past and I always seem to stay about the same. Could be the age - 54, but i'm happy enough with the way I look
    #2
    opm_snape
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    Re:What do you think guys 2011/03/13 10:41:01 (permalink)
    I'm 23, but I used to train with a guy who was 41 and could bench 130kg easy. He was fit, strong and cut. I think as long as you are seeing the gains and are feeling like you are working out then you are on the right tracks. We both started a particular diet at one time and he saw gains too, proving age is no obstacle.

    Where fat is concerned, as long as your cardio sessions are fat burning ones then you're sorted.
    #3
    strikalite
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    Re:What do you think guys 2011/03/13 14:24:07 (permalink)
    I would take a look at your routine again, 5x5 is basicly an all out strength gaining routine, nothing wrong with that but i can't see that being beneficial to you if you're not lifting heavy on all three days...
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    thecoder
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    Re:What do you think guys 2011/03/13 17:07:45 (permalink)
    strikalite

    I would take a look at your routine again, 5x5 is basicly an all out strength gaining routine, nothing wrong with that but i can't see that being beneficial to you if you're not lifting heavy on all three days...


    Thanks for the feedback mate.....can you expand a bit on why it wont be of benefit to me ?..are suggesting its not the best way to gain mass as well as strength...
     
    Anyone else got any thoughts please guys....all constructive crit will be soaked up like a sponge.... 
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    strikalite
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    Re:What do you think guys 2011/03/14 19:27:41 (permalink)
    thecoder

    Posted this elswhere as well but thought I might ask other old duffers if they have any experience of training this way and what results they may have had please
     
     
    here goes :
     
    Hi guys
     
    I am 49 yrs of age trained for approx 3 years on and off....prior to that in my 20's and 30's....so a big gap in between
     
     
    within the last 3 years I have spent a lot of time focusing on more cardio than weights and would just do enough weights to keep me trim and healthy....But the last twelve months I have aquired the taste for more weights based training and have like a lot of people tried loads of routines that may have not given me the biggest bang for my buck.
     
    For the last 3 months I have been using a mon-weds-fri weights routine something along the lines of a 5x5 routine....
     
    Heavy day Monday...Light wednesday and medium fridays.... and rotate .....I am using basic compunds sqaut deadlift and bench press ...with military press thrown in ....I have got to say I was reluctant to do bench before in favour of incline db press,but now I love the bench and also squats...
     
    My goal is to slowly increase strength and size just using the basic compounds and have a stronger body I was 13.01 stone 3 months ago and now 13.10 st some fat as come with it but nothing drastic and given that I am not wanting a cut look but lets say a chunkier look then thats not a prob....I manage keep the bay window(fat belly) away by doing cardio 2 days per week 45 -60 mins treadmill.
     
    my diet is approx 3500 cals per day mostly clean with at least 200 g proteins. 
     
    My question does anyone else train this way and are my goals realistic..i.e. fifteen stone in 2 years time ....without a bay window :-)
     
    tc



    Hi mate, if i was to go down the 5x5 route then it would be a push/pull/legs routine keeping it heavy on all three days pushing the muscle to grow through low reps and heavy weight...if i was wanting to lower the weight thus giving more reps I'd probably go for 4x8 or 3x12....at the moment you're probably in no mans land really...5x5 is bloody hard when done correctly, infact because you're going heavy the last set of x5 will probably end up being x3/4....it about keeping volume down but keeping the weight you lift up...


    but hey there are no set rules, if its working for you then crack on...but think about this, if you're stuck in a bit of a rut then you have to give your body a reason to grow, if your body can cope with what you're doing then it doesn't have to grow - heavy weight and low reps could give it that reason...it's very demanding so should only be done for a couple of months at a time imo..
    #6
    thecoder
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    Re:What do you think guys 2011/03/14 21:41:19 (permalink)
    strikalite

    thecoder

    Posted this elswhere as well but thought I might ask other old duffers if they have any experience of training this way and what results they may have had please


    here goes :

    Hi guys

    I am 49 yrs of age trained for approx 3 years on and off....prior to that in my 20's and 30's....so a big gap in between


    within the last 3 years I have spent a lot of time focusing on more cardio than weights and would just do enough weights to keep me trim and healthy....But the last twelve months I have aquired the taste for more weights based training and have like a lot of people tried loads of routines that may have not given me the biggest bang for my buck.

    For the last 3 months I have been using a mon-weds-fri weights routine something along the lines of a 5x5 routine....

    Heavy day Monday...Light wednesday and medium fridays.... and rotate .....I am using basic compunds sqaut deadlift and bench press ...with military press thrown in ....I have got to say I was reluctant to do bench before in favour of incline db press,but now I love the bench and also squats...

    My goal is to slowly increase strength and size just using the basic compounds and have a stronger body I was 13.01 stone 3 months ago and now 13.10 st some fat as come with it but nothing drastic and given that I am not wanting a cut look but lets say a chunkier look then thats not a prob....I manage keep the bay window(fat belly) away by doing cardio 2 days per week 45 -60 mins treadmill.

    my diet is approx 3500 cals per day mostly clean with at least 200 g proteins. 

    My question does anyone else train this way and are my goals realistic..i.e. fifteen stone in 2 years time ....without a bay window :-)

    tc



    Hi mate, if i was to go down the 5x5 route then it would be a push/pull/legs routine keeping it heavy on all three days pushing the muscle to grow through low reps and heavy weight...if i was wanting to lower the weight thus giving more reps I'd probably go for 4x8 or 3x12....at the moment you're probably in no mans land really...5x5 is bloody hard when done correctly, infact because you're going heavy the last set of x5 will probably end up being x3/4....it about keeping volume down but keeping the weight you lift up...


    but hey there are no set rules, if its working for you then crack on...but think about this, if you're stuck in a bit of a rut then you have to give your body a reason to grow, if your body can cope with what you're doing then it doesn't have to grow - heavy weight and low reps could give it that reason...it's very demanding so should only be done for a couple of months at a time imo..

     
    Hi mate thanks for the info very interesting I may look at changing things up a bit and lower weights and move to the push pull legs routine as suggested...am I reading it right if I were to follow the 5x5 routine I should go heavy,and if I were to change to 4x8 or 3x12 then use lower weights.
     
    tc
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    strikalite
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    Re:What do you think guys 2011/03/15 20:06:33 (permalink)
    lots of views here mate..
    http://www.wannabebig.com/forums/showthread.php?82129-Which-5x5-routine-would-be-most-benificial/page2&s=98c70043bf77239ef4bcf502387ad551
     
    I always choose a decent weight to start first set with, say 60% of your max, do x5 reps only....2nd set, up that weight to 70% and do x5 reps....make the 3rd set you max set, what you think you can lift for x5 sets, if you make x3 then that's ok....forth set drop down to 70% again and try to do x5 and then down to 60% for last set and try to do x5 but you might just make x4..
     
    it's hard as I've said, it's too easy to select a weight that is too easy.....its about feel, it's also good to have a spotter for obvious reasons..
     
     
     
    #8
    thecoder
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    Re:What do you think guys 2011/03/17 20:11:44 (permalink)
    strikalite

    lots of views here mate..
    http://www.wannabebig.com/forums/showthread.php?82129-Which-5x5-routine-would-be-most-benificial/page2&s=98c70043bf77239ef4bcf502387ad551

    I always choose a decent weight to start first set with, say 60% of your max, do x5 reps only....2nd set, up that weight to 70% and do x5 reps....make the 3rd set you max set, what you think you can lift for x5 sets, if you make x3 then that's ok....forth set drop down to 70% again and try to do x5 and then down to 60% for last set and try to do x5 but you might just make x4..

    it's hard as I've said, it's too easy to select a weight that is too easy.....its about feel, it's also good to have a spotter for obvious reasons..




     
    Hi mate thanks for the feedback very useful....I am using the delorme routine which compromises just bench and deadlifts it looks something like this .........
     
     
    Monday

    50 percent of MY 10RM x 5 reps
    75 percent of my 10RM x 5 reps
    100 percent of my 10RM x 5 reps Repeat this series twice

    Wednesday

    50 percent of my 10RM x 5 reps
    75 percent of my 10RM x 5 reps Repeat this series seven times

    Friday

    50 percent of my 10RM x 5 reps
    75 percent of my 10RM x 5 reps Repeat this series five times
     

    weight is increased by 10 lbs on deads and 5lbs on bench when 5x5 can be achieved on all on the monday session..
     
    would appreciate your views please and anyone else looking in
     
    TC 
     
     
    post edited by thecoder - 2011/03/17 20:14:07
    #9
    strikalite
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    Re:What do you think guys 2011/03/18 22:44:47 (permalink)
    ^^so you only perform deads and bench on all three days? Nothing else? 
    #10
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