5x5 and an old beginner...

[Skwarwheels]

Hello,

first off, thank you for a great and informative site!

I've been lifting weights, although very infrequently, for several years. I'm now 39 years old. Because of lack of effort and lack of consistancy, I'm not much stronger or bigger now than I was when I was in my teens. I'm 6'7" and a soft 260 lbs. I have some muscle, but I'm not that strong. Arms are 15.5 inches. Max bench is about 160 (for 5) and squat (to floor) is not much more.

Of course I want to gain 50 lbs of muscle while losing 50 lbs of fat, and have it happen in 12 weeks so I can win a new ferrari, but what I'm really looking for is a dose of reality.

Am I now too old to put on any noticable size? I believe in the philosopy's of Animal Mass and John Smith, I am willing to do the 5x5 the way it's laid out for the beginners, I will eat well, and I will never even think of doing an islolation exercise again. I'm just wondering what I can realistically expect in the way of size and strength at my age.

Should I watch my caloric intake to get lean, then eat big to add wieght, or should I just clean up my diet and let my training "transform" my midsection? I must have a fairly good metabolism, because after my years of eating at the local chinese buffet, I should weigh 360, not 260.

Also, I saw a quick mention of mixing in 4x10-12 with the 5x5's in one of the post. Would this be productive to phase in on a regular basis? Say 3-4 weeks of 4x10, 3-4 weeks of 5x5, a deconditioning week, then repeat, or just stick with the 5x5 rep scheme?

Thank you for any feedback or help. I cannot say it enough...great site!
Michael

 

[Gavin Laird]

39 is not the kind of age that will limit your training THAT much. I have guys in their 60's training here and they have no problems with same frequency as everyone else.

If your new to proper training you can relasitically expect to gain 10-15lbs LBM in a year OR shed 30-40lbs of bodyfat. If you were training with someone who took care of your program / diet for you (properly!) you might do better than this.

Get lean first. Build strength and work capacity at the same time, and some muslce might come with it. If you are untrained but weigh 260 (even at 6'7") you are probably right in referring to your condition as "soft". You will gain a much greater proportion of lean tissue when you increase kcals IF you are lean to begin with. If you "bulk" up to 300 / 310 you will more than likely put on a disproportionate amount of bodyfat relative to lean gains.

Cheers,

G

 

[Skwarwheels]

Thanks for the help Gavin,

Per your suggestion, I will get lean first. I've been "stuck" in my soft mode for most of my life...not really bulking up, but not getting lean either.

Please comment on alternating higher rep months with lower rep months,
that is to say, 5x5 for 3 weeks, followed by a deconditioning week, then 4x10-12, deconditioning, etc... Would this be benificial or should I just stick with 5x5's. I know I'm huffing alot more with the higher reps!

Thank you again for responding to my previous post.

Michael

P.S... Great website G! I've still some reading to do, however I've enjoyed what I've read so far. Thanks!

 

[MANWHORE]

Of course I want to gain 50 lbs of muscle while losing 50 lbs of fat, and have it happen in 12 weeks so I can win a new ferrari

Ha Ha your crazy .. It may not sound like it can be done,but .. no offence .. you sound like your way out of shape. I believe you can make a huge change to your body in 12 weeks and i hope 39 isn't considered old because i'm 35

 

[Gavin Laird]

Run with the higher reps (4 x 10-12) adding load every week and allowing the reps to come down until you hit 5's, at which point run the 5 x 5 for a while and get stronger, then deload and go back to higher reps with (relatively)lighter loads.

That way you hit light stuff when deconditioned and so wiull still grow from it, you add load all the time for many weeks (rep range drops) so you will grow throughout that period, and then you hit a nice productive 5 x 5 with a decent run in period.

Thanks for the kind words re the website,

Cheers,

G

 

[Skwarwheels]

Thanks Gavin.

ManWhore, I was totally joking with the gain 50/ lose 50 quip. I always get a kick out of the before and after pics for those contests.

"Look at me! I just went from this totally untrained fuck in picture 1, to this guy in contest shape in picture 2! I did it in 12 weeks, and the only thing I did different was take brand "X" creatine! Now I've got this new car and these totally hot babes just come up and drape themselves over me all the time! If Brand "X" creatine can do this for me, it can do this for you too."

Instead of training, maybe I should spend my time and money on a good photographer and learning PhotoShop!

Michael

 

[MANWHORE]

Thanks Gavin.

ManWhore, I was totally joking with the gain 50/ lose 50 quip.

O of course so was i
.. lol

 

[mikelee777]

lifting weights, although very infrequently, for several years. I'm now 39 years old. Because of lack of effort and lack of consistancy, I'm not much stronger or bigger now than I was when I was in my teens. I'm 6'7" and a soft 260 lbs. I have some muscle, but I'm not that strong. Arms are 15.5 inches. Max bench is about 160 (for 5) and squat (to floor) is not much more.

Of course I want to gain 50 lbs of muscle while losing 50 lbs of fat, and have it happen in 12 weeks so I can win a new ferrari, but what I'm really looking for is a dose of reality.

Am I now too old to put on any noticable size? I believe in the philosopy's of Animal Mass and John Smith, I am willing to do the 5x5 the way it's laid out for the beginners, I will eat well, and I will never even think of doing an islolation exercise again. I'm just wondering what I can realistically expect in the way of size and strength at my age.

Should I watch my caloric intake to get lean, then eat big to add wieght, or should I just clean up my diet and let my training "transform" my midsection? I must have a fairly good metabolism, because after my years of eating at the local chinese buffet, I should weigh 360, not 260.

Also, I saw a quick mention of mixing in 4x10-12 with the 5x5's in one of the post. Would this be productive to phase in on a regular basis? Say 3-4 weeks of 4x10, 3-4 weeks of 5x5, a deconditioning week, then repeat, or just stick with the 5x5 rep scheme?

Thank you for any feedback or help. I cannot say it enough...great site!
Michael

Michael I could not help but laugh out loud (LOL) long and hard at your post.

No offense guy, but when your at 51 years like I am, 39 is YOUNG, VERY, VERY YOUNG......

Yes, you can turn things around.

Yes, you can gain strength, are you kidding, your 6'7" 260 and your bench 1RM is 160? You can DOUBLE that, to 320, no problem!!!

Can you do it in 12 weeks? What's so magical about 12 weeks, wouldn't it be better to take 24 (or whatever) and do it right, so that when your 49 (or 59) your still making gains..

(My goal is to do a 400lb bench next year (when I'm 52!))

So how do you do that?

You read, you research and you figure out what's right for you.

You eat right, for life! not just some fad diet! Lean meat, lot's of protein, good carb's, NO SHIT FOOD.

You hit the gym MINIMUM 3 x a week 1st 2 x 3 month, key word their is MINIMUM, you really need to be there about 5 days a week.

Figure out a good split for you (back / shoulders, Chest, Legs, arms)

Keep a TRAINING log, I have mine going all the way back to 1990, record each training session, later on in 6 - 12 months start recording your diet too.

Starting out do cardio and abs at least 2 x a week, start with whatever you can do, work up to an hour of cardio 2 x a week, it's ok if that takes 4 - 6 months, who cares!

the MOST IMPORTANT ADVICE >

Use common sense! do what's right for you....

p.s. I do 5 x 5's and have great success with them, but I wouldn't start them until you have a real solid foundation!!

Hope this helps kid....