Quote:
Originally Posted by atma
I have done the 5x5 before but included isolation lifts in the program. recently i've been doing mainly full body. I was thinking about switching back to 5x5 but just full body. Now that you've suggested it, I'm definitely going to give it a try. yeah getting the nutrition dialed in. A few years ago when I got on a good dedicated program I was able to jump from 145 lbs to 175 (I'm 6'2"). I like my weight now but i'm trying really hard to lose this li'l muffin top i've somehow managed to acquire. gunna really try to up the cardio this year.
this is a great thread, though and it def helps me stay informed and motivated.
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175 @ 6'2" isn't real big but you can have very good definition and strength at that weight. I myself was always @ 160-165 when younger, strong but not muscular looking except for my forearms, for some reason my forearms have always been bigger than my biceps. I now stand at 6'1" ( I'm shrinking lol) at 180 but do have a somewhat muscular look. When I cut I'm @ about 170-175 and look more muscular because of more definition.
There are many good programs such as 5x5, 10 x3, various splits the list goes on and on and everyone thinks there program is the best but in reality a good solid program utilizing full body lifts with heavier work loads trigger the most growth. I don't have programs that I design but follow those written by trainers and coaches that have proven results. When I look for a program I choose one that I know I can stick with, have the right equipment to do the exercises correctly and eliminate ones that have things in them that seem out of the norm. They may work but if I can't or am not willing to follow them as outlined then it seems to me to be useless. Many 5x5 programs are designed with increasing overall strength, with that strength, size will follow, most are very basic relying on the proven whole body lifts and the ones I follow seem to rely on squats as the big money lift, I believe there is a reason for it, it triggers the most growth of all exercises. My best advice is when you choose a program stick with it as closely as possible, if you don't give it a chance and bounce around from program to program because the next guy says the one I follow is better you won't get anywhere.
Nutrition plays a huge role in the big picture, you cannot grow if you don't eat. Choosing the right macro's is very important, all calories are not created equal. You must eat the correct amount of good quality carbs, protein and very importantly fats. Fats seem to scare people but you should be eating about 20% min to 30% max calories from fats. I stick to the 1/3 rule, 1/3 monounsaturated, 1/3 polyunsaturated and 1/3 saturated fats.
Everyones body is different and respond to different macro ratios differently, for example, when I'm trying to add strength and size I eat about 45% of cals from carbs, 25% from protein and 30% fat. A higher carb intake seems to add fat a little faster than I'm comfortable with, you may be different. Some use 50, 20, 30 and everything in between. One very general and simple way to figure out your needs would be to multiply your body weight x 15-20cals per lb for weight gain An example would be if you are 165lbs and are trying to gain weight it would be 165x18=2970 cals. following 45% carbs, 25% protein and 30% fat would be 1336 cals from carbs, 742 from protein and 891 from fat.
There are more accurate ways of figuring it out using bmr, rmr. tdee etc. The Harris Benedict formula is said to be one of the most accurate. I don't know it from memory but have it written down but have found the simple way above to be very accurate.
What I feel is very important is to keep accurate records of your training and nutrition, this way you can look at the results and adjust from there, you should see a steady increase in the weights you lift or increase in the reps you perform, you can also see if your diet is correct, if you're gaining weight to rapidly in the form of fat you can adjust your calorie intake, macro's or both. If you're not gaining and your strength is not improving you can adjust for it. When I follow a good solid weight program and do not gain strength the first place I look is at my diet, rest/recovery. Record everything.
This is a very general outline and although I'm not a personal trainer or nutritionist this seems to have worked well for me and others that I've suggested this too, those that have followed it to seem to have gotten similar results so do what you want with it. lol