While doing 5x5 I found it better for me to do HIIT/cardio right after lifting and then have complete rest days. Sometimes I would play sports or do light cardio on off days but nothing too intense. Just my personal experience.

Hey guys, I wanna try this 5 x 5 Stronglifts, do I really need to read the 211 page document that Mehdi sent me, or is there a dumbed down version somewhere?

211 pages?! Wow. I just used the routine posted on the website and read lots of the blog posts. You don't have to do the core work I did (dragon flags/planks). I was constantly working on perfecting form. Eat lots of food.

Workout A

Squat 5x5
Bench press 5x5
Barbell row 3x5
Push ups 3x12
Dragon Flags 3x5
Weighted dips 3x5

Workout B

Squat 5x5
Overhead press 5x5
Deadlift 1x5
Chin ups 3x5
Pull Ups 3x5
Static hold 3x 60 sec

Are you doing cardio in the morning and lifting in the evening?

Trying to decide which one to do in the morning.

Yep
Just 2 days a week for cardio in the morning

The workout AME just posted is great. The other one lacks a few of the exercises.

Berz out.

125's for 5 reps 3 sets on flat dunbells
Likening this new program already

Anyone here do the 5x5 and ride a motorcycle? 3x a week squats is a lot. I can barely fit in 1 day because of my work (on ladders and such) and trying to fit in some weekend riding.

You doing that hypertrophy program too? How did you scale your weights when youre doing the hypertrophy days?

Will tell u have not done those days yet
I usually just calculate in my head
Don't care if I iam a little off

what are your opinions on ectomorphs and cardio?
I have an insanely fast metabolism, but ever since I quit doing mma training Ive lost my abs, but have gained a lot more muscle mass.
I want to be more ripped for summer, so should I start doing 10-20 min morning runs 2-3 times a week? or will that just be bad for my muscle growth

Go on a lean diet, keep protein uptake same, Deficit Calories and Lift heavy

I think that people who think they have a fast metabolism just need to eat more.

Does metabolism vary between two people? | Examine.com FAQ

Eat more. Problem solved.

^it depends what type of "ripped" you're going for... I'm like you, I have a fast metabolism and it tends to eat away at my bodytissue real quick.. If you want to be skinny ripped and not looking for to get too bulky, by all means do cardio, it will help bring out the abs more. If you are looking to get bulky and cut, you have to do a 5x5 type of program for compound exercises. It would be unnecessary and ineffective to do cardio because cardio focuses on a fast twitch muscle fibers and it doesn't really promote hypertrophy not to mention, it eats away your glycogen and nutrient supply alot faster than the 5x5 type of program.

^
^ I do eat a lot. I'm just wondering if doing morning cardio will make me lose too much muscle mass instead of fat because I want to look more "shredded" for summer

^
so doing cardio will not be beneficial? Im on mike o'hearns powerbodybuilding routine. (basically 1 of the big 3, and two "bodybuilding" exercises per muscle group)

I highly doubt your cardio is enough to eat away at your muscle mass. Keep your protein high and stop over thinking it.

I don't ride a bike, but if you are fairly new to 5x5, you're legs will be sore until it gets used to it.

It's the same as cardio, you will get all sore and tensed after a hard jog/run, but if you keep at it, your muscles get used to it.

Soon enough, your legs will feel fine squatting 3 times a week.

the layne norton program is fucking M O N E Y

I just got these today and I'm loving them. I felt the difference immediately during deadlifts today. Kept me way more stable and grounded.

http://images.citysports.com/f/726/2.../205002_md.jpg

nike romaleo 2's are great for squats too

For deadlifts nothing feels more stable than barefoot. Next best thing is socks

Cant wait to hit my back again today...I'll prob be the only guy doing facepulls at SC....:fullofwin:

Is there a basic rule for how many calories you should consume per day when you're trying to gain size?
I know of the gram of protein to pound of ideal body weight rule, just not sure about total calories.

Generic rule of thumb - 16-18 calories/lb bodyweight.
Lean Mass or Total Weight to Set Calorie Levels | BodyRecomposition - The Home of Lyle McDonald

If you want to get more precise, you can play around with this calculator.
IF Calculator

Values are going to be similar though.

Start with 16/lb and adjust up and down based on how fast you are gaining weight.

did my 6week to a superman body program, started on the 3rd week now. Puked when i finished my legs part of the workout.

Feels fuckin great (no sarcasm). :joy: