Hey y'all,
I'm Kyle. I have been lurking here for a few weeks and have picked up some really good info and tips for a beginner like me. The discussions here have really gotten me motivated to change my body. Thanks to everyone! I was hoping someone could answer a few questions for me.
About a week ago I started doing the 5x5 plan as described in the sticky above. I am 33 yo and have not worked out since I was ~27yo. I am 6' 2", 175, 15% bf and pretty weak. Obviously, with those stats, my objective it to put on mass fast. I was hoping for clarification about the following:
1. I realize that my final rep should be done to failure in 5 or less reps. I am curious as to what the starting weight should be like. 50% of the last set? 75%? How intense should the first few sets be? On a 1-10 scale, 10 being the intensity of the final set, where should I be on the first two sets?
2. How sore should I be on off days. I haven't been very sore and I am afraid I am not lifting with the right intensity. Or is the minimal soreness appropriate since I am hitting the same muscle groups 3x week with only one day rest between.
3. The gym at my condo complex is fairly basic and does not have freeweights for liability reasons. Obviously, I can do bench press and military press fine. I subbed seated cable rows for rows, lat pulldowns for chins, seated leg press for squats. what should I do in place of deadlifts? I know machines are worst option, but they are my only choice until I save enough money to join a real gym.
I am focussing intensely on my nutrition program, eating 5-6x per day ~3000 cal/day, etc. I am also trying to get lots of sleep (which I love to do anyway). i understand that for me, what I do outside of the gym is as or more important that what I do in the gym. What kind or realistic gains can i expect in the fisrt few months? year? I'd like to be able to track my progress.
Any input I can get would be greatly appreciated!
I'm Kyle. I have been lurking here for a few weeks and have picked up some really good info and tips for a beginner like me. The discussions here have really gotten me motivated to change my body. Thanks to everyone! I was hoping someone could answer a few questions for me.
About a week ago I started doing the 5x5 plan as described in the sticky above. I am 33 yo and have not worked out since I was ~27yo. I am 6' 2", 175, 15% bf and pretty weak. Obviously, with those stats, my objective it to put on mass fast. I was hoping for clarification about the following:
1. I realize that my final rep should be done to failure in 5 or less reps. I am curious as to what the starting weight should be like. 50% of the last set? 75%? How intense should the first few sets be? On a 1-10 scale, 10 being the intensity of the final set, where should I be on the first two sets?
2. How sore should I be on off days. I haven't been very sore and I am afraid I am not lifting with the right intensity. Or is the minimal soreness appropriate since I am hitting the same muscle groups 3x week with only one day rest between.
3. The gym at my condo complex is fairly basic and does not have freeweights for liability reasons. Obviously, I can do bench press and military press fine. I subbed seated cable rows for rows, lat pulldowns for chins, seated leg press for squats. what should I do in place of deadlifts? I know machines are worst option, but they are my only choice until I save enough money to join a real gym.
I am focussing intensely on my nutrition program, eating 5-6x per day ~3000 cal/day, etc. I am also trying to get lots of sleep (which I love to do anyway). i understand that for me, what I do outside of the gym is as or more important that what I do in the gym. What kind or realistic gains can i expect in the fisrt few months? year? I'd like to be able to track my progress.
Any input I can get would be greatly appreciated!
