5x5 with cardio on rest days.

I am doing 5x5 but want to do cardio on the rest days to get a leaner physique. Is this a good or bad idea? Also suggest exercises to add to 5x5 for more of an aesthetic fizeek.

  1. 3 weeks ago
    Anonymous

    I want to have sex with her

    • 2 weeks ago
      Anonymous

      >her

  2. 3 weeks ago
    Sage

    5x5 is for strength, not aesthetics

    • 3 weeks ago
      Anonymous

      The compound lifts target virtually every muscle group and if you do progressive overload you get hypertrophy.

      • 3 weeks ago
        Anonymous

        5x5 is bad for hypertrophy because it encourages sandbagging. If you go to failure (or even for sake up argument 1-2 reps in reserve), you're not going to be able to get 5 reps on the last set. So you're going to need to keep at minimum 3, but in most cases 4 or 5 reps in reserve on your first set. Something like 5x6-12 would be better for example, as you would probably end up getting something like 10/9/8/8/7
        >but i cant handle high reps!!
        Suck it up, I do sets of 12 on ATG squats with slow eccentrics and a pause at the bottom just fine. Your cardio will improve over time.

        • 3 weeks ago
          Anonymous

          So 5 sets of 12 reps?

          • 3 weeks ago
            Anonymous

            No, 5x12 would still be sandbagging. Do a range, like 5x6-12 in my previous example. If you're going near or to failure you will naturally become weaker due to fatigue, therefore you will need to drop reps or weight, and because dropping weight to maintain the same amount of reps can be really finnicky it's easier to just drop reps.

          • 2 weeks ago
            Anonymous

            if you do the same amount of reps on your first set as your last set you were just being lazy on the first set

        • 3 weeks ago
          Anonymous

          >taking advice from a jackass doing gvt
          yeah nah

          • 3 weeks ago
            Anonymous

            German volume training is 10x10, tf are you talking about, I've never done it in my life. It's pretty much the worst form of sandbagging possible as you would need to be like 7 reps from failure on your first set, which is hardly hypertrophic at all.

        • 2 weeks ago
          Anonymous

          Post bady

  3. 3 weeks ago
    Anonymous

    Bodyweight stuff like pushups, pull-ups and core work is great, punching bag is wicked too, I usually do 6 x 3 minutes on the bag, 3x3 minutes skipping, then 120 sit-ups in sets of 20 with 20 russian twists in-between

  4. 3 weeks ago
    Anonymous

    Here's your 5x5 physique, bro.

    • 3 weeks ago
      Anonymous

      Thats exactly why I want to cut I don't want to be bloat monster.

      Bodyweight stuff like pushups, pull-ups and core work is great, punching bag is wicked too, I usually do 6 x 3 minutes on the bag, 3x3 minutes skipping, then 120 sit-ups in sets of 20 with 20 russian twists in-between

      Do you do this as a HIIT thing?

      • 3 weeks ago
        Anonymous

        Boxing training, basically hiit. But it's all awesome stuff for explosive power which carries over nicely for lifting

  5. 3 weeks ago
    Anonymous

    >5x5
    >aesthetic fizeek

    • 3 weeks ago
      Anonymous

      muh 5 extra reps will create hypertrophy.

      • 3 weeks ago
        Anonymous

        yes

  6. 3 weeks ago
    Anonymous

    I do my own version of StrongLifts with cardio so I may be of help.

    I alternate between cardio and lifting days (and I dont follow the 'only 3 workouts per week' rule, sometimes its 3, sometimes its 4), and I dont notice it having a negative impact on my performance on lifting days.
    Just make sure the cardio you do is focused on exactly that, getting an elevated heart rate for an extended period of time, not about doing great efforts with your legs or whatever form of cardio you do.
    My preferred form of cardio is swimming.

    That said, I dont always do strenght training, I alternate between 5x5 days with 4x8/3x10 days (depending on how im feeling) to alternate both strength and hypertrophy. Obviously I use a lower weight on hypertrophy days, but I keep the compound lifts as the main ones.

    Also, I always add some additional exercises to that day's routine.
    On row days I add biceps curls and neutral grip lat pulldowns
    On ohp days I add lateral raises and skullcrushers.
    Every lifting day I do 4x5 pullups first of all so Im not gassed out and I have energy to properly do them.
    I barely do squats because my knees are bad and whenever I try to do them (no matter the weight, ROM, or reps) they ALWAYS hurt later, so I mostly do leg curls, leg extensions and decline press to work them.

    tl;dr: I alternate hypertrophy and strength training days. Add your favorite accesory exercises. Cardio is absolutely fine but dont go full effort.

  7. 3 weeks ago
    Anonymous

    >bad or good idea
    You've said your goal is to get a leaner physique, so I'm going to assume you're cutting to some degree. How overweight are you? If you're obese or heavily overweight, cardio (assuming you're doing proper cardio and not a memey substitute in order to avoid effort) most likely won't significantly affect your lifts. Track your TDEE so you've got an idea of where you're heading metabolically.

    >exercises
    You're gunna get a lot of different opinions on what program to run, anon. I'm a big believer in keeping it simple, particularly if you're just starting to lift. A 5x5 will give you a decent strength base in 4-6 months that you can apply to whatever you want. Chopping and changing routines encourages fuckarounditis and lack of progress in my experience.

    • 3 weeks ago
      Anonymous

      not obese but I been eating like a pig for a while and now am at like 160 at 5'10 so I want to go down to a leaner look. Maybe 140 or something.

      • 3 weeks ago
        Anonymous

        Cool, I'd say go for it. Make sure you're cutting sensibly - taking into account the cardio - and you shouldn't notice a massive decrease in your 5x5 progress.

        • 3 weeks ago
          Anonymous

          You think an hour on the elliptical would be too much?

          • 3 weeks ago
            Anonymous

            I've never used an elliptical tbh fampai. Plugging in your stats into some high-tech online calculators (webmd and shit) tells me that an elliptical will burn around 350-400 calories for someone your weight in an hour. Assuming you're following the 5x5 3/7 of the week, the remaining 4 will burn 1600 extra calories, max. Seems achievable.

            • 2 weeks ago
              Anonymous

              You got any ab exercise ideas?

  8. 3 weeks ago
    Anonymous

    6x12 chad here come at me

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