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MPLANE37
SparkPoints: (64,803)
Fitness Minutes: (35,097)
Posts: 2,166
5/9/13 2:48 P

For 5x5 routine, take a look at here: www.livestrong.com/article/437360-what-is-
the-5x5-workout/

For variations of drop sets, take a look at here: www.bodybuilding.com/fun/dropsets.htm



SERGEANTMAJOR
Posts: 6,403
5/9/13 2:44 P


You have no need to worry about what 5X5 or 3X8 drops sets are since they are no better than any of the more standard sets and repetitions routines.The myth that the body adapts is a bad application of the relevant science since any adaptation is modified by any change be it the amount of weight or doing a variation of an exercise.

Books such as "New Rules of Lifting for Women" or "Body for Life" will provide the information necessary to create your own programme.



KTIKAL
Posts: 75
5/9/13 2:39 P

I have absolutely no clue what 5x5 or 3x8+drop sets to failure means! Can you elaborate? I am following along with the rules of weight loss when it comes to lifting. Meaning I'm adding it into my program to increase my resting calorie burn :)

I wish we had classes like that at our gym.. It's a YMCA in a really small town so our classes are very limited :(



MPLANE37
SparkPoints: (64,803)
Fitness Minutes: (35,097)
Posts: 2,166
5/9/13 2:34 P

I was into 5x5 for about 8 months, and now I am into 3x8+drop sets to failure... The reason for this change is simple. Over time the gains from any exercise routine drops. This is true of any exercise, because the body learns to cope with it. In that sense, there isn't really a good or bad program, one basically needs all well established programs, switching from one to the other once the gains drop.

I have noted drastic changes in my strength and endurance, but invariably these happened in the first few weeks after changing the program. My strength increased linearly in the first 8 weeks of starting 5x5 but in the remaining 6 months, it increased only 10% more. I switched to 3x8+drop sets to failure, and my endurance has been increasing linearly since starting the program. It will be interesting to see what will happen when I switch back to 5x5 after some months.

There isn't much change in my physical appearance though.

Edited by: MPLANE37 at: 5/9/2013 (14:42)


LEC358
SparkPoints: (8,941)
Fitness Minutes: (6,540)
Posts: 2,010
5/9/13 1:12 P

So my strength training routine is basically lunges, squats, dead lifts, push ups, bench presses, overhead presses, pullups (assisted at the moment), and rows. There are some other exercises but these are the ones that I really focus on. The first place I noticed changes was in my back and shoulders because I could start seeing definition.

If you're new to ST, try taking a couple of body pump/total strength classes at your gym. Its faster paced than a normal ST routine but it goes through all of the major muscle groups and on your own you can do the same exercises with more weight and fewer reps than you do in the class.



KTIKAL
Posts: 75
5/9/13 11:41 A

So i'm new to strength training at the gym and i'm looking for everyone's favorites and what they have noticed the most change from. I do a full body strength training routine 2-3 days a week and spin 2 days and zumba 2 days. I'm pretty well rounded :)

Suggestions for strength training? Favorite equipment? Favorite workout?
Thanks!!



 
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