Weight Training For Beginners

[Bonjaz]

Anyone tried the 5x5 workout? Squatting pretty much 3 times a weeks while doing a few other exercises starting light and upping the weight slowly each session until fail then drop it back and go again. I'm running it until Christmas, wish me luck.

[AzMahoony]

Seen plenty of for and against as with everything else in this lovely world of fitness.

If it works, great success. If not there's plenty more out there

Edited 14/10/13 11:53 PM by turboboink

[Bonjaz]

Yea exactly my thoughts I'm gonna give it 10 weeks and see how I go. Sick of doing my normal routine.

[AzMahoony]

Do you love me now mumma?? Do you??

[tab]

Pffft

[Pazzo]

Good thick Legs... at least you do legs, alot of guys just flat out don't...







Not H OMO for saying that.

[_Velocity_]

Leg envy.

What do you squat Aaron?

Can't imagine the eating you must do just to sustain those legs.

Edited 16/10/13 06:49 AM by _Velocity_

[AzMahoony]

Lunch time post workout meal yesterday, was quite proud of my cooking haha

At the moment as I'm trying to lose some fat I've 'accumulated' over the winter months I'm not training heavy, doing more slow technique based with alot of reps untill it kills me. Adding in supersets for everything and doing a minimum of 30mins cardio ED.

Ive never really tried to go super heavy with squats. But I can comfortably without strapping up or anything get 180kg out for 8 reps, havent pushed it past that, nor have I gone beyond 10 plates a side on 45 degree as I find ass to grass at this weight gives me better results than the half knee reps you'll see many do these days.

I use to love doing deadlifts every week, now its maybe once a month due to my lower back being a pain in the ass literally. Nowadays I don't push it past 3x20kg a side where as before I'd be doing 5 plates for about 4 reps, not worth the injury.

Anyways my leg day was as follows:

20 mins cardio pre-workout (cross trainer)

Glute Machine: 4 sets x 12 (upping pinweight) 75/85/95/65

gets the blood flowing through my legs.

Hack squats: 1 warm up set x 40kg

100kg x 16/140kg x 12/180kg x 8. Rep out 40kg for another 12.

45 leg press: 1 warm up set x 173kg x 24 reps

253kg x 20/333kg x 16/413kg x 10. Rep out 173kg for another 12.

Leg extension: 5 sets x 12 (upping pin weight) 65/95/115/135/65

Hamstrings: 5 sets x 12 (upping pinnweight)

65/95/105/115/65

Calf raises: 4 sets. 40kg x 30/60kg x 25/80kg x 20/40kg x 30 (supersetting with standing calves)

10 mins of cardio on the cross trainer to end things for another day.

Time @ gym 1 hour 40mins. (Cardio drags my time at the gym)

[_Velocity_]

Nice. Trent eat ya heart out.

[STIFLR]

Nice quads bud!! But how are your hamstrings going, as there is only 1 sole hamstring exercise in that routine?