topseller
New Member
Whats the actually logic behindf the 3x3's deloading phase?
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5x5's Question
- Thread starter topseller
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someanddone
New Member
Your tendons/ligaments are punished pretty heavily in the 5x5 program. The unloading week allows them to recuperate and rejuvenate while simultaneously allowing your muscles to also get some rest. When I run the 5x5, I use the heaviest weight I was using for each exercise, but only do 3x3. Other powerlifters I train with use slightly less weight along with the 3x3, but it just depends on how your joints feel and how quickly you recover personally.
Check out bryan haycocks sticky thread on HST training, he explains the difference between unloading vs. deconditioning.
Check out bryan haycocks sticky thread on HST training, he explains the difference between unloading vs. deconditioning.
topseller
New Member
Ok thanks for the response, so i should lower the weight I use during the 3x3's?
someanddone
New Member
Like I said, it is on a case by case basis. If you recover quickly, have very little or no joint pain, and feel like you are not breaking down at all, then do NOT lower the weight for the 3x3s. They will already be much easier because it the same weight you were doing for the 5x5s, but for 9 reps total instead of 25 per exercise. However, if you are feeling very worn out, both muscles and tendons/ligaments, and you normally recover very slowly, then yes, lower the weight by 10-15%, but no more. Good luck, it is the best strength training program I have ever used. I will always run two or three "cycles" of the program each year until I'm 6 feet under.
topseller
New Member
Great thanks again, honestly I had been upping the weight used during the 3x3's by 40lbs. I dont feel tired or worn oout at all but once I read the 5x5's again I felt that maybe I was doing the deloading part incorrectly.
One more question, I feel like i am gaining alittle more b/f then I would like. How much cardio is sufficient on my off day? I am taking in some where around 3700 to 4000 cal dialy.
One more question, I feel like i am gaining alittle more b/f then I would like. How much cardio is sufficient on my off day? I am taking in some where around 3700 to 4000 cal dialy.
someanddone
New Member
Just reopened this thread and saw your follow-up question, sorry for the long delay.
Personally, gaining a little bodyfat while you're on the 5x5 is a good sign that you aren't restricting any potential muscle growth or strength increases.
You can run more of a cutting program after you see your gains slow down, but like a bulking cycle, a little bf with strength and muscle is ok and a necessary "evil".
By the way, how is your progress coming along?
Personally, gaining a little bodyfat while you're on the 5x5 is a good sign that you aren't restricting any potential muscle growth or strength increases.
You can run more of a cutting program after you see your gains slow down, but like a bulking cycle, a little bf with strength and muscle is ok and a necessary "evil".
By the way, how is your progress coming along?
topseller
New Member
Someanddone, thanks for getting back with me. Ok I feel much better knowing that alittle bf wont kill me..lol...
My goal is to run 5x5's for 52 weeks or until my body cant take it anymore. Ive successfully added 45lbs to all the movements presscribed in the progarm over the last 11 weeks. Ive also added 12lbs in body weight, I started at 217lbs now I am 229lbs weight in this morning.
I am starting to notice the demand this progarm it starting to have on my body, Ive taking more naps over the past 2 weeks then I have all year! This is one taxin progarm
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Fulano
New Member
Which 5x5 program are you doing? When someone asks a question about training, everyone just tells them to read the "5x5 sticky" at the top of this forum. I have read the whole thing start to finish four times, and I hate to say it, but that thread is a disaster. Several posts give conflicting advice, and the program described in the last post (which comes directly from the book) is NOTHING AT ALL like the first post, which is supposedly the original program.
Can ANYBODY describe in coherent, complete sentences what the hell the complete 5x5 program is, how long it should be done (8 weeks? 10 weeks? forever? do you alternate between it and something else?), what the hell 'loading' and 'deloading' are, etc? Somebody says something about alternating 5x5 with 3x3, as if everybody knew what 3x3 was. What the hell is 3x3?
I like reading, and I like researching topics, but for chrissakes it's like a scavanger hunt.
Can ANYBODY describe in coherent, complete sentences what the hell the complete 5x5 program is, how long it should be done (8 weeks? 10 weeks? forever? do you alternate between it and something else?), what the hell 'loading' and 'deloading' are, etc? Somebody says something about alternating 5x5 with 3x3, as if everybody knew what 3x3 was. What the hell is 3x3?
I like reading, and I like researching topics, but for chrissakes it's like a scavanger hunt.
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