5x5: How many exercises a day? Best ones?

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LeftWingDad
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5x5: How many exercises a day? Best ones?

#1 Postby LeftWingDad » Mon Aug 05, 2013 7:30 pm

I'm starting a 5x5 routine today. I know about the big compound exercises and I will be doing those. I have heard a lot of conflicting info about how many exercises to do in a workout/day. I also heard that you shouldn't do isolation stuff while doing a 5x5. I also hear a lot about each individual needing a different routine. I'm still new to lifting so I'm sure I will see big gains from whatever I choose to do. I guess if anyone can give me a general idea of some of the big "no no's" I would appreciate that. Also, Rest periods?? Lots of conflicting stuff on that too. Can I lift again if I don't have any soreness the next day? Should I do one day on, one day off. How about the mon,tues,off,thurs,fri,off,off thing?? As you can tell I'm kind of stuck on this. I don't want to experience the dreaded over working myself, but I also don't want to take it too lightly. Thanks for the help everyone! ](*,)

LeftWingDad
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Re: 5x5: How many exercises a day? Best ones?

#2 Postby LeftWingDad » Mon Aug 05, 2013 7:40 pm

I also wanted to mention fat intake. I am getting between 2400 and 2800 calories with about 35-45% of those in fat. Only good fats of course, Tempeh, avo, nuts/butters. No oils (except maybe a little sesame in marinades) I occasionally go more into the 60% range with fats when I try to get 3000 kcal's. (I really love peanut butter) I am 36, 5'11", 163lbs I'm still shedding some belly fat, and I'm worried that all the fat will keep that lingering around. Should I not worry about it for now to pick up the most gains, or should I try to cut some of it out to keep my body fat % decreasing?

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vegan_rossco
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Re: 5x5: How many exercises a day? Best ones?

#3 Postby vegan_rossco » Tue Aug 06, 2013 1:59 am

Hello mate! For your rest days I would personally suggest doing one day on, one day off and then adding another rest day if you feel you need it. In terms of the exercises you do, keep it as simple as possible for now and just do the lifts mentioned on 5x5. Once your used to the programme and are seeing nice improvements you can add/change things which is what I've done.
I did-
Day 1: Squat5x5/Deadlift1x5/Overheadpress5x5.
Day 2: Squat5x5/Benchpress5x5/Row5x5.
After a few weeks or so I decided to swap rows for a different back exercise because I didn't like them, I also added dips and the occasional pullups. Now that my goals have changed ie. I want to add more muscle quickly, I've switched the programme to
Day1. Squat 3x5 + 2x10 (although sometimes I just do the 5x5), Bench press 2 or 3x5 + 2 or 3 x 10/12. (Sorry if this is a little confusing) bicep curls 3x12.

Day2. Deadlift 2x5 + 2x10/12, Overhead press 3x5 + 2x10/12, shrugs (I just go nuts with high reps).

Hope I've helped..although I've more likely confused the shit out of you so sorry! But in conclusion just stick with it as it is for now, make changes when you are confident about the programme :)
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

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LeftWingDad
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Re: 5x5: How many exercises a day? Best ones?

#4 Postby LeftWingDad » Tue Aug 06, 2013 8:19 pm

Thanks so much rossco! This is what I needed to hear. I think I've got you on adding some reps after I'm more comfortable with the movements. I'm so new, I still can't even do a really good squat yet. I noticed that Deadlifts are only 1x5. I totally over did that today. I did a warmup set and then 5x5. But it was easy enough weight wise, I kept it light for my first attempt. I also did 4 exercises yesterday and today. I am sore as hell already from the overhead press I did a few hours ago. I'm going to rest tomorrow and switch to the 1 on, 1 off instead. Thanks again for the great info!

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vegan_rossco
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Re: 5x5: How many exercises a day? Best ones?

#5 Postby vegan_rossco » Wed Aug 07, 2013 12:59 am

No problem mate :) sorry I can't really help with the nutrition side of things, for a vegan I'm quite unhealthy :/
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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