Feedback on my work out results

[Cusp of Carabelli]

Hello,

I have been using a 5x5 program 3X/week. Squats, bench, dead lifts, and rows are the main lifts ... along with dips, abs, and MINOR arms.

My strength has gone up very nicely; in fact - my bench is up 40 lbs ... and I'm still moving up. Same with my squats and dead lifts. Not even close to a plateau. So I'm VERY happy with results.

However - my body weight hasn't really changed. My diet is 'pretty' good ... eating roughly 3200 kcals. But - again - my strength is made an awesome improvement.

QUESTION: is a 5x5 program not the the best for adding body weight - even though I'm MAINLY focusing on compound lifts? Only 3x/week with under an hour workouts.

Should I switch to a 12-15 rep program? BUT still incorporate the same lifts ?

Or - what's a great program for adding body weight - and not much absolute strength?

And lastly - makes me think - how can I get stronger without getting heavier?

Any thoughts?

p.s. 4 months ago I couldn't do more than 10 dips; I now dip with 130 lbs+body weight for 8 reps.

[Insex]

Originally Posted by Cusp of Carabelli

However - my body weight hasn't really changed. My diet is 'pretty' good ... eating roughly 3200 kcals. But - again - my strength is made an awesome improvement.

Programs that require you to execute low reps with heavy weight are intended for strength gains. So far, you are having much success with this current program, and say you're happy with your strength gains.

If your goal however is to gain size, then you need to aim for hypertrophy during your workouts. Hypertrophy is an increase in size of a muscle that is induced by exercise. To do this, you need to increase the repetitions during your sets, and consume a lot of calories. Depending on how old you are, you might be eating enough or you might have to increase your overall caloric intake.

How many repetitions is enough? Here's a rough estimate:

Repetitions of 1 to 6 -------- Strength Training (for increasing muscular strength)

Repetitions of 10 to 12 ----- Hypertrophy Training (for increasing muscular size)

Repetitions of 15 or more -- Endurance Training (for increasing muscular endurance)

Originally Posted by Cusp of Carabelli

QUESTION: is a 5x5 program not the the best for adding body weight - even though I'm MAINLY focusing on compound lifts? Only 3x/week with under an hour workouts.

A 5x5 program is intended for gaining strength. Although, you will gain some size from it as well. But a more practical program for gaining size is a program that requires you to do a lot of sets with reps of 10 to 12.

Soon enough, you will reach a plateau in your workouts. When this happens, switch it up. Keep your workouts interesting and keep your body guessing to continue seeing improvement.

Originally Posted by Cusp of Carabelli

And lastly - makes me think - how can I get stronger without getting heavier?

By stimulating and recruiting more of your own muscle fibers.

Originally Posted by Cusp of Carabelli

p.s. 4 months ago I couldn't do more than 10 dips; I now dip with 130 lbs+body weight for 8 reps.

That's excellent, keep up the good work. If you want bigger triceps, try doing 4x12 with 90 pounds. I can do 8 reps also with 135 hanging by my belt, and I weigh 215 lbs.

[Cusp of Carabelli]

Great reply!

I'm gonna keep to my 5x5 work out until I start to pleatau or it gets old. Besides - I've only been working out for a solid 7 months. So - my strength gains are more important to me than a bigger muscle. I need to catch up to my peers in strength.

You learn something new everyday.

[Goose102]

Originally Posted by Insex

Programs that require you to execute low reps with heavy weight are intended for strength gains. So far, you are having much success with this current program, and say you're happy with your strength gains.

If your goal however is to gain size, then you need to aim for hypertrophy during your workouts. Hypertrophy is an increase in size of a muscle that is induced by exercise. To do this, you need to increase the repetitions during your sets, and consume a lot of calories. Depending on how old you are, you might be eating enough or you might have to increase your overall caloric intake.

How many repetitions is enough? Here's a rough estimate:

Repetitions of 1 to 6 -------- Strength Training (for increasing muscular strength)

Repetitions of 10 to 12 ----- Hypertrophy Training (for increasing muscular size)

Repetitions of 15 or more -- Endurance Training (for increasing muscular endurance)


A 5x5 program is intended for gaining strength. Although, you will gain some size from it as well. But a more practical program for gaining size is a program that requires you to do a lot of sets with reps of 10 to 12.

Soon enough, you will reach a plateau in your workouts. When this happens, switch it up. Keep your workouts interesting and keep your body guessing to continue seeing improvement.


By stimulating and recruiting more of your own muscle fibers.


That's excellent, keep up the good work. If you want bigger triceps, try doing 4x12 with 90 pounds. I can do 8 reps also with 135 hanging by my belt, and I weigh 215 lbs.

Wow. What more could anyone say!?!?? Grea post. Reps to Insex.