Massbuilding - *MB Part II pg. 16*

ORIGINAL: Murrdog

Yeah, I'm sure that once I get to know the dead lift a few more times, I can bump up that weight.  Good place to start though considering I've never done it before and those muscles are probably a little weak.

Natural, I am wanting to trim a little of the body fat (my gut) and I know the best way is cardio.  Do you do any cardio during this program?  I am trying to bulk... but all I'm doing is bulking under the fat.  Would running for two or three mornings between the work outs hurt?  I don't want to slow progress... but want to at least not look like a weeble-wobble (thin top and bottom, but gut in the middle)

Murrdog:

That is good weight to start off, especially since you've never attempted it before. There's alot of guys that struggle to get to that weight. Proud of you bud.

I'd recommend moderate cardio 2-3 times per week for 25-30 minutes on seperate sessions and have clean diet (once a week cheat meal is ok if you are unable to handle it). You can ride a bike, speed walk on a tread mill, play basketball ect to keep unwanted bodyfat off your body when you are bulking and gradually lose bodyfat. The only thing I wouldn't do is run. Running really taxes the recovery of your legs. Also The heart is the most important muscle in the body. You also need some cardiovascular endurance for good squatting.

Be aware as well murdogg when doing a heavy, intense program like 5x5 along the cycle your recovery systems are going to get pretty taxed due to the lifts of the amount of weights added that you've never experience lifting. Light to moderate cardio like I said 2 or maybe 3 times per week won't interfere with your recovery and won't be a problem but more frequent or more intense cardio will impede your recovery. And you will either make suboptimal gains or overtrain in a matter of only a few weeks.
 
 



Please let us know how you progress.

Good luck my friend!

 

ORIGINAL: SilMaz3

i too will start this program and see the results in this week... i just started yesterday... i did what you planned... lower back and biceps and just like murdog said you're right i'm lacking the "BACKBONE" of my lower back... i mean i started really low because i do have some cases of low back pains so i wanted to start off with 20 lbs and only did 10 reps of em and yes i feel some muscle and i usually sleep pretty bad because of my low back pains but now i feel good... i love this training outline and its only 3 times a week! i usually did 6 times a week and i never see any gains... but for now i'll see where this plan goes hopefully it'll be good... thx purenatural for the plan outlines and what we need to do to see the gains i hope so see... right now i'm only 120lbs 5'8 we'll see where i stand by the end of the week i'll send you my updates LATE

Silmaz3:
 
Glad to hear you got yourself working this routine and got your lower back feeling good and feeling better than training 6 times week, don't worry I use to train almost everyday as well, wish I knew this routine earlier on my start.And not a problem, just here to help.
 
Also just to let you know my friend, even if you feel you could do more then 5 reps on your 5th set just stick it with 5 reps alright bud and add 5 pounds to that exercise next week. You want to gradually build up momentum and along the way you willl be challenged.
 
Lastly, and this is for anybody who's new doing this routine, keep track of your progress on a journal and by 3 months(12 weeks) into training with  this program make evaluations and you will see and be be proud of gains and hardwork you put into.
 
Goodluck with your training bud.

@ Pure Natural

I am now starting my second week of this training, and I must say that I like it alot more than any other method I have tried so far.

The little number of reps has been very helpful to me. Usually when I am doing an exercise that I find hard (like squats), it is hard to find to motivation to do my reps properly, because I know I'm going to do 15 squats in a row with 250 pounds on my back and it is a very uncomfortable feeling. By the time I reach five reps I'm already wishing that this could finish T_T.  But now when I'm only doing 6 reps, my mind is set to do the work and I lifted extremely well going paralel with all my squats and soon ready to do a next set.

I can also tell that this is working by the way my body was feeling the days after my work out.

I'm really glad you presented this and I'm sure I'll benfit from it!

Age: 20

Height: 5ft 10in

Weght 156
Vegetarian

Critque my Physique

ORIGINAL: DeathscytheX5

@ Pure Natural

I am now starting my second week of this training, and I must say that I like it alot more than any other method I have tried so far.

The little number of reps has been very helpful to me. Usually when I am doing an exercise that I find hard (like squats), it is hard to find to motivation to do my reps properly, because I know I'm going to do 15 squats in a row with 250 pounds on my back and it is a very uncomfortable feeling. By the time I reach five reps I'm already wishing that this could finish T_T.  But now when I'm only doing 6 reps, my mind is set to do the work and I lifted extremely well going paralel with all my squats and soon ready to do a next set.

I can also tell that this is working by the way my body was feeling the days after my work out.

I'm really glad you presented this and I'm sure I'll benfit from it!

 
DeathscytheX5:
 
Not a problem bud glad to here your liking the routine so far. My friend just keep up the hardwork your doing good and as well, are doing 15 sets of squats? You should do only 5 sets, your legs get hit during deads, and everytime you do compound exercise standing.
 
If you plan on doing 6 reps on squats, that is find, for squats then change it to 4x6.
 
Hope this help
 
Goodluck with training!

@ Murrdog

Don't worry about the morning training, if your body is already acustomed to the morning period for that millatary training then it really may not matter much. Your body sould be adapted to max out at this hour unlike other people.

If it is possible try to make as much time between your breakfast and training like at least  an hour or more if possible. You'll want some energy to be absorbed from the food you've just eaten so maybe something energy rich and not to heavy (quickly digestable) if possible.

As long as you're getting enough sleep you should be able to do cardio in the morning on your off training days, but I still do skipping and swimming every morning and still feel great (except when I'm now getting in that cold water, no heaters -_-").

I guess just about most cardio workouts should be helpful in burning fat, and probably as Natural said, it may not be wise to do running because those leg exercises really take alot out of you, and stressing them out more may not be a good idea, a cardio that involves the entire body is very helpfull in preventing stressing out a certain body part, like swimming.
It's all up to whats available for you do to.

Age: 20

Height: 5ft 10in

Weght 156
Vegetarian

Critque my Physique

I'm doing 6 reps in my squats now PureNatural no worries, I used to do 15 before.
The 6 reps allows me to concentrate all the way through the set.

Age: 20

Height: 5ft 10in

Weght 156
Vegetarian

Critque my Physique

ORIGINAL: DeathscytheX5

I'm doing 6 reps in my squats now PureNatural no worries, I used to do 15 before.
The 6 reps allows me to concentrate all the way through the set.

DeathscytheX5 :

Not a problem bud, I thought you were doing 15 sets, got worried there. Anyways your on right track that is good keep up the hard work.

Goodluck with your training!

I am loving the soreness today.  My entire back is good and sore.  The lower is real tight b/c I'd never worked it before... but for the first time, my upper back is sore.  I've been pretty good working it out before with rows and stuff... but I actually got sore up there. 
 
I know I shouldn't be trying to get sore... but it tells me I'm getting a better work out than before.
 
Thanks Death & Natural on the advice again.  I am going to take your word on the running part.  I have never done squats before, so I didn't know how taxing it would be on me running. 
 
I tend to get a good cardio work out walking on a treadmill at a 10 degree uphill.  I'll just do that a few days a week to trim some fat around the edges.
 
Death, you were suggesting eating something energy rich and easily digestible for breakfast before working out.  What exactly would you suggest for that?  I usually have some yogurt and a protein shake before working out (and another protein after).  What are some of the things you would eat in my case?
 
I realize this isn't the nutrition forum, but figured I'd just ask directly.  I can't really give up working out in the morning as I said about the packed YMCA parking lot... so if there is a better breakfast for me before working out... I'd appreciate it.

Started scrawny...

1/1/2006... 5'8" at 130 lbs

4/13/2006... 5'8" at 151 lbs

Progress is being made!

ORIGINAL: Murrdog

I am loving the soreness today.  My entire back is good and sore.  The lower is real tight b/c I'd never worked it before... but for the first time, my upper back is sore.  I've been pretty good working it out before with rows and stuff... but I actually got sore up there. 

I know I shouldn't be trying to get sore... but it tells me I'm getting a better work out than before.

Thanks Death & Natural on the advice again.  I am going to take your word on the running part.  I have never done squats before, so I didn't know how taxing it would be on me running. 

I tend to get a good cardio work out walking on a treadmill at a 10 degree uphill.  I'll just do that a few days a week to trim some fat around the edges.

Death, you were suggesting eating something energy rich and easily digestible for breakfast before working out.  What exactly would you suggest for that?  I usually have some yogurt and a protein shake before working out (and another protein after).  What are some of the things you would eat in my case?

I realize this isn't the nutrition forum, but figured I'd just ask directly.  I can't really give up working out in the morning as I said about the packed YMCA parking lot... so if there is a better breakfast for me before working out... I'd appreciate it.

Murrdog:
 
Hey not problem anytime.By the way congratulations bud, proves you are doing the routine along with the exercises correctly, oh theres not a problem at all getting sore. Just go’s to show you’ve done the form of the exercise as well as scheme of routine correctly that is very good bud. Exactly felt the same way during my first week of this routine. So keep up the good job your right on track. And wait until soreness is gone and after soreness is all gone see how you feel that day wether you feel ready to hit the weights of your next workout. And lastly just don’t do cardio on the day or day after squats and you should be fine.
 
Also about nutrition, just try and get every meal with protein, carbs,/fruit/vegetable. As well try to eat until your full my friend.
 
Hope this help. Good luck with your training!

on my 3rd day doing my legs... but the 1st and 2nd day... wow i was also a bit sore... actually my shoulders are sore at the current moment which is good thx man

@ Murrdog

Maybe bananas or another fruit should be good, fruits digest alot quicker than other foods and are energy rich.

I belive a protein punch could do well too, I haven't actually buyed any of those pucnhes sold in stores, but I do make Seamoss punch very often, also peanut, fig punch, up to you.
I think these should be all good to take at such an hour, they are not heavy foods as they have high liquid content.

Age: 20

Height: 5ft 10in

Weght 156
Vegetarian

Critque my Physique

ORIGINAL: SilMaz3

on my 3rd day doing my legs... but the 1st and 2nd day... wow i was also a bit sore... actually my shoulders are sore at the current moment which is good thx man

silmaz:

Just wanted to make sure, your resting at least a day between workouts,right bud?. Well if your shoulders are sore, shows you've work and as well doing it properly on push day.

Keep it up, your right on track.

Goodluck with your training!

wait what? no i'm working MOnday-WED... am i suppose to work between work outs LOL AHAHAHHAH i didn't know that is that what is suppose to happen?

Workout Monday, Wednesday and Friday...
 
if thats clearer :p

11.04.06:
Age: 22
Weight: 211 Lbs - 96 KG
Height: 6'
Body Fat: 22.13%

I LOVE LEG DAY!!

ORIGINAL: SilMaz3

wait what? no i'm working MOnday-WED... am i suppose to work between work outs LOL AHAHAHHAH i didn't know that is that what is suppose to happen?

 
SilMaz3 :
 
Just ask if you were at least getting a day or 2 of rest between workouts.
 
Goodluck with your training!