Great video been doing 5x5 for 4 months and have seen good gains, am the strongest I have ever been (age 41). Also have my 15 year old son going with me and he’s making good gains as well.
If you would like help losing excess body fat and building muscle, please email me at 1shark1bite@gmail.com for information on my personal training services. To purchase the tee shirt and shorts I’m wearing in this video or any Fit and 50 workout wear, click here, fit-and-50.creator-spring.com Check your testosterone levels from home. Just click this link trylgc.com/laurence and receive 30% off with code: LAURENCE30 I receive commissions on referrals to LetsGetChecked. I only recommend services I know and trust. If you would like to purchase a set of Torrobands for yourself, here is my affiliate link so you can receive 50% off on your purchase sale.torroband.com/?affId=555B3E5D Are you in the market for a fun way to get cardio in? If you are here is my affiliate link for 30 dollars off and free shipping on a set of 2 heavy jump ropes vip.torroband.com/heavyrope/?ref=codd&affId=555B3E5D Bells of Steel is a home gym equipment supplier, they have everything from the basics to commercial gym quality products www.bellsofsteel.us/#a_aid=FITAND50
Was my favorite program back in high school & college. I started out with the traditional bro splits, then swapped to 5x5. Bench went from hard stuck at 185 to 285, Squats 225 - 375, Deadlifts from 285 - 405 within 4 months. Intensity became too much my rest was becoming nearly 8 minutes & switched to a lower & upper split
A great routine which I’ve used is doing just one exercise in my routine that was 5x5 so not as to risk over training and a great writer on this was Stuart McRobert who used to write for flex magazine in the 80’s and 90’s
At one point, i just ended up doing what i felt like doing day by day. I mixed boxing and chest in one day, then kickboxing and biceps/triceps the other. Kind of like a experiment.
No reason to rest only 1 minute & 30 secs while strength training. As intensity & weight increase it’s not about just getting you breath back. You also need time for your CNS to recover. Please take your 3-8 mins rest times. If the goal is Hypertrophy 90 secs rest times are fine. The reason is intensity is much lower.
I am not a fan of any rep range under 8. Most of the time I am in the 12-15 range. The nice thing about high rep. I don't feel the need for a warm up set. I doubt most folks would ever out grow the pushup and pullup. I know I haven't. Sometimes I do them weighted but, there really is know need to. I just take it to failure. I can minimize my rest time to cut down on the rep range of the next sets. Usually though I super set a push pull with 60 to 90 seconds in between. This shortens the workout without cutting back on volume. This August will be 3 years into my journey. At 58 I am still growing and still getting stronger.
Most people that criticize the 5x5 program do so from the standpoint of an intermediate or advanced lifter constantly trying to make gains. It's like, obviously it won't provide for that goal. It's made for beginners and people that just want to develop to a respectable level of strength and health, not constantly shoot for the moon regarding bodybuilding and such.
After two weeks on this workout, even though I was increasing the weights each time, my arms began to get a little smaller so I stopped. Would adding bicep and tricep exercises be a good idea? If so, which ones?
You could add any bicep and tricep movement at the end of the workout that you like. Stronglifts suggests doing pull-ups (biceps and back) and skull crushers (triceps) at the end of workout A and Dips (triceps and chest) and barbell curls for the arms at the end of workout B.
Tried it, hated it, I felt absolutely terrible for no obvious benefit. Also found the long rests between sets very boring. Actually led to me giving up deadlifts and squats for which my rediscovered ability to put my socks on comfortably again thanks me daily.
The rest time are a bit of a challenge but so far I’ve always been able to reduce mine back down over number of workouts. That might be helping with the stiffness as I’m lifting the same weight while I’m reducing the rest between sets, but I wouldn’t say that makes it any less intense.
@@Fitand50Formula TBH nowdays I'm all about lighter weights and higher reps. My 60 years plus, joints just seem to struggle every time I go down the heavier weights/lower reps route.
@@Fitand50Formula Accessories as well, I continued to at least work my arms and I did an upper body resistance band workout once a week as well. I really didn't do it for long though Lawrence, maybe less than a month. Also while it was the same exercises I didn't follow the same pattern you describe. It was just too far away from my usual high volume. short rest, superset style training and I felt truly awful while I was doing it. I actually lost about a foot from my toe touch stretch. I was about 60 at the time though, so possibly you young 50 somethings may fare better?
Not sure if it is because I’m younger, but I guess I’ll find out over the next few years. I’ve been really fortunate my shoulder is better than it’s ever been due to hanging. My knee gives me less trouble the stronger my legs get. I just need my back to recover faster, it is my big hang up with training. Nothing wrong with higher rep training. Progressive overload can be applied in any rep range.
Good info as usual Lawrence. I have a question though. As an older person who wants to make sure my bone and muscle strength is sufficient for injury prevention, do I still have to keep increasing my loads to achieve that? Will the results reverse if I just maintain the same loads?
As long as you maintain the weights you are using you’re not going to decline. My thought process is at some point I am going to begin to decline because of age and I want to be in the best possible shape when that happens. So as long as I can improve I will.
What do you think about Mike Metzners 1 set per body part style of lifting weights? He was a huge guy and swore by doing 1 high intensity set to failure? He only lifted 20-30 minutes 4 times per week.
It’s a great lower body exercise. There is a small study that did show arm growth was better after squats, but I don’t think they ever did a bigger study on that.
@@Fitand50Formula Oh yeah it's definitely gym lore but I can definitely say my best gains came after I started squatting. I may just be that I built more capacity from them too...
So I’ve been doing 5 x 5 for 4 months. Interesting thing is about all the squatting, I ran 10 miles a few weeks back for the first time in years. I didn’t hurt much afterwards but about 7 years ago I ran a half marathon and could barely go up and down stairs afterwards for a few days. I’m 41 now so I was surprised that I was able to run and not be too sore and I’m guessing it’s from squatting as I am not running much these days.
@@dr.vonslifeinvesting6485 I had a similar thing. I started squatting again after years of not squatting. This season on the bicycle, I got in riding shape much quicker than usual. To the point I was able to ride a 15 miler cold at my normal pace. I also think that squatting helped.
I just watched your 5x5 video. I’m in the middle of a rehab situation. I have to work my legs every hour or so. I plan on going beyond this once the rehab is done. Watched a few minutes of the Reeves video. What do you recommend? Also, I noticed that you have your heels on some weight plates when you were performing squats. What does this do?
I elevate my heels to increase the range of motion and allow me to squat deeper. Whatever program you decide you want to do after rehab you should run it by your physiotherapist. I think this workout might be a better option to the 5X5 or Steve Reeves workout Build Full Body Muscle at Home With Dumbbells Over 50 (Real Growth) th-cam.com/video/gUJNilBOQvs/w-d-xo.html
Thanks for the update, I think you’re right. The new video is definitely better for my situation. I wished I saw some of your videos earlier. I saw the adjustable (?) dumbbells, they look pretty sharp. I purchased a dumbbell set at a local store and I already have too many! I still have to get the adjustable ones though, the workout would definitely be more efficient. Going to watch your video again on the computer, watched it on the pad the last time, so I can print out the exercise list. Hope to give you an update later. I already have a few questions but I’ll get the basic stuff worked out first. Thanks very much! 👍
Appreciate your comment. I wouldn’t disagree with it, nor does this video. It merely points out there’s pros and cons to everything, including 5x5 workouts.
![[Live] : ONE 169 วันนี้!! "อนาโตลี vs อูมาร์"](http://i.ytimg.com/vi/IK3YZVWuFJg/mqdefault.jpg)
Great video been doing 5x5 for 4 months and have seen good gains, am the strongest I have ever been (age 41). Also have my 15 year old son going with me and he’s making good gains as well.
If you would like help losing excess body fat and building muscle, please email me at 1shark1bite@gmail.com for information on my personal training services.
To purchase the tee shirt and shorts I’m wearing in this video or any Fit and 50 workout wear, click here, fit-and-50.creator-spring.com
Check your testosterone levels from home. Just click this link trylgc.com/laurence and receive 30% off with code: LAURENCE30 I receive commissions on referrals to LetsGetChecked. I only recommend services I know and trust.
If you would like to purchase a set of Torrobands for yourself, here is my affiliate link so you can receive 50% off on your purchase sale.torroband.com/?affId=555B3E5D
Are you in the market for a fun way to get cardio in? If you are here is my affiliate link for 30 dollars off and free shipping on a set of 2 heavy jump ropes vip.torroband.com/heavyrope/?ref=codd&affId=555B3E5D
Bells of Steel is a home gym equipment supplier, they have everything from the basics to commercial gym quality products www.bellsofsteel.us/#a_aid=FITAND50
Was my favorite program back in high school & college. I started out with the traditional bro splits, then swapped to 5x5. Bench went from hard stuck at 185 to 285, Squats 225 - 375, Deadlifts from 285 - 405 within 4 months. Intensity became too much my rest was becoming nearly 8 minutes & switched to a lower & upper split
You’d have been in your prime growing years too!
A great routine which I’ve used is doing just one exercise in my routine that was 5x5 so not as to risk over training and a great writer on this was Stuart McRobert who used to write for flex magazine in the 80’s and 90’s
I could see that especially if you trained 5 days a week. Start with one big heavy compound each workout.
Great video as always Lawrence 👌
Great video, King.
Thanks Dwayne!
At one point, i just ended up doing what i felt like doing day by day. I mixed boxing and chest in one day, then kickboxing and biceps/triceps the other. Kind of like a experiment.
That’s perfect if it kept you motivated to train!
Thank you very much.
Thank you for stopping by.
No reason to rest only 1 minute & 30 secs while strength training. As intensity & weight increase it’s not about just getting you breath back. You also need time for your CNS to recover. Please take your 3-8 mins rest times. If the goal is Hypertrophy 90 secs rest times are fine. The reason is intensity is much lower.
Great Thumbnail as always sir
Thanks David, it’s not grabbing people’s attention as of yet so we’ll have to see.
@@Fitand50Formula it will, sir 🫡😉
I am not a fan of any rep range under 8. Most of the time I am in the 12-15 range. The nice thing about high rep. I don't feel the need for a warm up set. I doubt most folks would ever out grow the pushup and pullup. I know I haven't. Sometimes I do them weighted but, there really is know need to. I just take it to failure. I can minimize my rest time to cut down on the rep range of the next sets. Usually though I super set a push pull with 60 to 90 seconds in between. This shortens the workout without cutting back on volume. This August will be 3 years into my journey. At 58 I am still growing and still getting stronger.
@user-ok1xq5qm9t I bet you are about 20+% body fat.
I do all my other muscles on the off days, such as abs triceps biceps back , I don’t do anything related to legs though .
Most people that criticize the 5x5 program do so from the standpoint of an intermediate or advanced lifter constantly trying to make gains. It's like, obviously it won't provide for that goal. It's made for beginners and people that just want to develop to a respectable level of strength and health, not constantly shoot for the moon regarding bodybuilding and such.
After two weeks on this workout, even though I was increasing the weights each time, my arms began to get a little smaller so I stopped. Would adding bicep and tricep exercises be a good idea? If so, which ones?
You could add any bicep and tricep movement at the end of the workout that you like. Stronglifts suggests doing pull-ups (biceps and back) and skull crushers (triceps) at the end of workout A and Dips (triceps and chest) and barbell curls for the arms at the end of workout B.
Tried it, hated it, I felt absolutely terrible for no obvious benefit. Also found the long rests between sets very boring. Actually led to me giving up deadlifts and squats for which my rediscovered ability to put my socks on comfortably again thanks me daily.
The rest time are a bit of a challenge but so far I’ve always been able to reduce mine back down over number of workouts. That might be helping with the stiffness as I’m lifting the same weight while I’m reducing the rest between sets, but I wouldn’t say that makes it any less intense.
@@Fitand50Formula TBH nowdays I'm all about lighter weights and higher reps. My 60 years plus, joints just seem to struggle every time I go down the heavier weights/lower reps route.
Alan, were you doing just the 5 main lifts or accessories too?
@@Fitand50Formula Accessories as well, I continued to at least work my arms and I did an upper body resistance band workout once a week as well. I really didn't do it for long though Lawrence, maybe less than a month. Also while it was the same exercises I didn't follow the same pattern you describe. It was just too far away from my usual high volume. short rest, superset style training and I felt truly awful while I was doing it. I actually lost about a foot from my toe touch stretch.
I was about 60 at the time though, so possibly you young 50 somethings may fare better?
Not sure if it is because I’m younger, but I guess I’ll find out over the next few years. I’ve been really fortunate my shoulder is better than it’s ever been due to hanging. My knee gives me less trouble the stronger my legs get. I just need my back to recover faster, it is my big hang up with training.
Nothing wrong with higher rep training. Progressive overload can be applied in any rep range.
Good info as usual Lawrence. I have a question though. As an older person who wants to make sure my bone and muscle strength is sufficient for injury prevention, do I still have to keep increasing my loads to achieve that? Will the results reverse if I just maintain the same loads?
As long as you maintain the weights you are using you’re not going to decline. My thought process is at some point I am going to begin to decline because of age and I want to be in the best possible shape when that happens. So as long as I can improve I will.
What do you think about Mike Metzners 1 set per body part style of lifting weights? He was a huge guy and swore by doing 1 high intensity set to failure? He only lifted 20-30 minutes 4 times per week.
I think the emphasis on squats is more to stimulate growth than build the legs. That's what the squat is known for after all.
It’s a great lower body exercise. There is a small study that did show arm growth was better after squats, but I don’t think they ever did a bigger study on that.
@@Fitand50Formula Oh yeah it's definitely gym lore but I can definitely say my best gains came after I started squatting. I may just be that I built more capacity from them too...
So I’ve been doing 5 x 5 for 4 months. Interesting thing is about all the squatting, I ran 10 miles a few weeks back for the first time in years. I didn’t hurt much afterwards but about 7 years ago I ran a half marathon and could barely go up and down stairs afterwards for a few days. I’m 41 now so I was surprised that I was able to run and not be too sore and I’m guessing it’s from squatting as I am not running much these days.
@@dr.vonslifeinvesting6485 I had a similar thing. I started squatting again after years of not squatting. This season on the bicycle, I got in riding shape much quicker than usual. To the point I was able to ride a 15 miler cold at my normal pace. I also think that squatting helped.
Did you ever do that PHA video? You mentioned doing one in a comment on a previous video.
I haven’t but people keep asking so I’m going to have to make it happen one of these days.
@@Fitand50Formula Maybe not the most effective way to build muscle but for building some muscle and training for your health. Probably can't be beat.
I just watched your 5x5 video. I’m in the middle of a rehab situation. I have to work my legs every hour or so. I plan on going beyond this once the rehab is done. Watched a few minutes of the Reeves video. What do you recommend? Also, I noticed that you have your heels on some weight plates when you were performing squats. What does this do?
I elevate my heels to increase the range of motion and allow me to squat deeper. Whatever program you decide you want to do after rehab you should run it by your physiotherapist. I think this workout might be a better option to the 5X5 or Steve Reeves workout
Build Full Body Muscle at Home With Dumbbells Over 50 (Real Growth)
th-cam.com/video/gUJNilBOQvs/w-d-xo.html
Thanks for the update, I think you’re right. The new video is definitely better for my situation. I wished I saw some of your videos earlier. I saw the adjustable (?) dumbbells, they look pretty sharp. I purchased a dumbbell set at a local store and I already have too many! I still have to get the adjustable ones though, the workout would definitely be more efficient. Going to watch your video again on the computer, watched it on the pad the last time, so I can print out the exercise list. Hope to give you an update later. I already have a few questions but I’ll get the basic stuff worked out first.
Thanks very much! 👍
As a competitive bodybuilder, I have to disagree. Everything works, until it doesn't;t work.
Appreciate your comment. I wouldn’t disagree with it, nor does this video. It merely points out there’s pros and cons to everything, including 5x5 workouts.
He's not saying it does not work
??? Have you even watched the video ,??
Just do 3 by 5 and this 3 sets train hard save much time this way)
Reg Park kind of trained that way. He did 2 warm-up sets and 3 hard sets in his 5x5.