JustinK

Thanks for the suggestions. If I were going to keep it a little simpler to begin with and do 3 days then break, repeat (so as to not under do the legs), where would you suggest I work in deadlifts? Maybe in the back + bicep workout instead of one of the other exercises? Maybe I could drop the upright rows?

If you were going to work deadlifts into a routine like this where do you think they would go? Leg day? I guess you could overcome the lack of leg work by doing all 3 days, then taking 1 day off, then doing all 3 days again, rinse repeat.

I don't currently follow this routine, In fact I currently follow no routine as I'm not lifting at the moment. More recently I've tried starting strength style programs, however I'm curious to see what some people might think if an older routing a friend and I followed about 10 years ago when we were about 20. We were mainly interested in gaining muscle and it seemed to work very well for us (we also had very clean diet) however I imagine some people may tell me its utterly wrong (I can't remember how we came across it). We did more dumbbell work over barbells as we didn't always have spotters. We also never did deadlifts as we never really knew how. Most exercises had 3 sets, starting with 10 reps, then 8 reps, then 6 reps, increasing the weight each time. Twice a week we would do some bodyweight ab work like crunches and leg lifts. Monday: dumbbell bench press dumbbell chest flys dumbbell incline press dumbbell shoulder press standing dumbbell shoulder flys Tricep push downs Tuesday: lat pulldown seated row barbell upright row dumbbell curls hyperextensions (usually just bodyweight, 3 sets of 10ish) barbell curls Wednesday: Squats Seated leg press seated leg curls seated leg extensions calf raises Thursday: repeat of Monday Friday: repeat of Tuesday Anyway this is just out of curiosity, love to hear how bad / good it is given what people tend to do now.

Not in my world. A latte is espresso + milk. Adding anything else to it is Starbucks'ish bullshit punishable by death

Howdie, I've been trying paleo eating for a few weeks now. The only thing I have not really given up is full fat milk in my coffee (I guess that makes what I'm doing more Primal?). I drink 1-2 latte's a day and really enjoy them. I'm wondering if anyone has any experience having moderate amounts of milk like this and then giving it up (or vice versa) when on paleo. I'm curious if its likely to be having any effect on me. My main goal right now is lowering my bod fat % as well gaining the general health benefits associated with paleo eating. If it is in any way hindering that I'll likely just drop it. Cheers!

I'm not sure theres such thing as lower and upper body days in SL 5x5

Anyone recommend a warm up for stretches or anything aside from the specified warm up sets? I would normally do some light stretching before and after lifting. Think this is enough?

Anyone have any experience or advice about adding in a little supporting cardio? I'm not talking much, like a couple of 2-3km runs a week, perhaps in the morning on off days. On a previous fitness kick I found my body fat plummeted when I combined a little running with weight lifting.

Alright thanks for the advice everyone. Looks like I'll be going to Stronglifts to begin with. Looking forward to sharing my progress as I go along

Nice to see another aussie here I think I'm pretty much all over the diet plan, going *mostly paleo*. I'm not into calorie counting but I need to figure out a rough estimate of how many cals I need per day just to make sure I'm not over.

Just curious what kind of cardio you were doing before you stopped? Did you find a little cardio helped get your body fat down? I guess thats my number 1 goal.

I guess I'm a little bit skeptical of them because I never really thought 3 times a week was enough before (with a only a few exercises each time). For example, looking at some of the poster boys / girls for this site (Saint and Staci I think it was?) I find it hard to believe either of these programs can get me the results they seem to have achieved. Am I wrong?

Hi, I'm a male, 28 years old, and fairly unfit at this point (but only slightly overweight). I used to do weightlifting fairly seriously when I was around 20-22 and had a very good physique. Back then though I was doing things that I read now are wrong. Today I read I should focus on more compound lifts like deads, squats and bench. Fair enough! I'm going to join a new gym that has opened nearby. I'm not looking to get bigger, I just want to increase my strength and drop my body fat % down to 10-11%. I've read all about paleo and plan to transition to a more paleo 'like' diet (although theres a few things I'll be keeping at least initially while I try to adjust). I also read that I can pretty much ditch the cardio in favour of heavy weights (I also do yoga a few times a week although its fairly soft, mostly focused on stretching out not on breaking a massive sweat). My main concern right now is where to start on a weight lifting program. I know how to do all the lifts properly from my previous experience so I can jump right in. I've heard good things about starting strength and stronglifts. The 3 times a week they dictate would suit well and its all compound lifts focusing on getting heavier and heavier. I'm leaning toward stronglifts because the power cleans in starting strength are not something I feel confident with. So I guess my questions are: Does stronglifts stand up well to starting strength despite having no power cleans? Are either one a good program to focus on for the next 12 months or so considering my goals? Thanks!

I'm a paleo newb and currently waiting for a book I ordered on the subject to turn up. In the mean time, I'm interested in how often people eat, specifically those doing strength training or crossfit? I saw some posts on another website saying people basically eat when they are hungry as opposed to set meals (the old 6 smaller meals a day plan), and that frequency varies between 2 to 4 meals per day. Can anyone enlighten me?

Oh I see. So you lift less for a week or so then put it up again. Kind of re-stressing the body to try and make it adapt? I'm waiting for my copy of starting strength to arrive so I'm sure it will clarify further.