Why deadlift 1x5

You can also find guys with man boobs and girls who are flat-chested. But most women have bigger boobs than men. And most strong people have bigger muscles than weak people.

Even if direct arm work was better, curling lb works your biceps muscles harder than 50lb. That allows you to work your biceps harder than before. The best assistance exercise for your biceps is the Chinup.

It works them more than Rows because you grip the bar with your palms facing up. Your elbows start straight and bend like on biceps curls. But you also bend at the shoulder to pull your arm down — this engages your back.

Chinups work more muscles than curls. Every rep forces you to lift your own body-weight. Chinups trigger more arm growth because they uses more muscle with more weight. Dips are the best assistance exercise for your triceps.

Your arms straighten to lift the weight, like on skullcrushers. But you can engage your chest muscles. More muscles working is more weight you can lift. Dips trigger your triceps muscle to grow more than skullcrushers do. If you want extra arm work, add Dips to workout A and Chinups to workout B. Three sets is enough since the main exercises already work your arms. Your program will look like this….

My app will show you how to progress when you upgrade to StrongLifts Pro. Use it to save yourself having to think about all this. Give your body time to get used to the extra arm work before adding more. This way you can also see the impact adding Chinups and Dips has on your arm development. After that you can add direct arm work if needed. The best isolation exercises for your biceps and triceps are Barbell Curls and Skullcrushers.

Barbell Curl with the same Olympic bar you use for the Squat and Deadlift. You can use the EZ bar for Skullcrushers but not for curls. Two sets is enough with all the work your arms already get. Just focus on doing the exercise correctly, with proper form, moving your muscles over the full range of motion. Straight arms at the bottom of curls, touch your nose with the bar at the top. Feel the muscle. DO NOT train your arms on rest days!

They need to recover from your last workout so you can press and pull heavier next workout. This gives your arms Sunday to recover and get stronger for your workout on Monday. Isolation at the end. Your legs are large muscles. The main function of your abdominal muscles is to support your spine.

They contract to keep your spine neutral when you stand, move, Squat , Deadlift , etc. The heavier the weight you lift, the harder your abs must work to keep your spine neutral.

This triggers your ab muscles to grow. Your abs may not be visible if a layer of fat covers them. Endless situps and crunches does not burn fat locally. You have to lower your overall body-fat to see your abs. You do this mostly by improving your nutrition. You have to build your ab muscles first. Better, lifting heavy can make your abs so strong and muscular, that they stick out more. Keep in mind that there is no such thing as lower abs.

Your lower and upper abs contract as a whole. Learn to stand properly. But if you want to add some, do hanging knee raises and prone bridges. Add one to each workout. Two sets of eight on the former. Sets of sec for the latter. Upgrade to StrongLifts Pro in my app and it will show you how to progress.

Squats and Deadlifts work your calves — the muscles contract to straighten your ankles when you lift the weight. The range of motion is limited though compared to doing standing or seated calf raises. So it can make sense to add these exercises to give your calf muscles extra work.

But it can be a waste of time if you have high calf muscle insertions. My calves muscles hang high in the top third of my lower leg. The bottom two thirds is all tendons and bones. The muscle bellies are strong and muscular. But nothing can make them hang lower. This creates a skinny look. Your calves are used to a lot of stress from walking every day. Make sure you go heavy with the weights. And be realistic. If you have high calves like me, the muscles are unlikely to ever stick out from every direction like some guys.

Like they say, if you want big calves, choose better parents. Best thing in that case is to get over it. It will shut them up. Cardio helps fat loss by increasing the amount of calories you burn. Your body burns calories to fuel your cardio. But it also burns more calories for up to 48 hours after your cardio if you do HIIT. If the total calories you burn is higher than the calories you eat, you lose fat. But lifting weights is always more important than cardio.

Many people try to lose fat by doing cardio only. They usually lose a ton of muscle and end up skinny-fat. Lifting weights prevents muscle loss and builds muscle. It makes you look better. It therefore has priority over cardio. Nutrition is also more important than cardio. One Big Mac has kcal while 30min cardio only burns kcal. You have to improve your nutrition as well. You can create a caloric deficit by eating less while lifting weights. Cardio just allows you to eat maintenance calories while creating a deficit.

Or it can create a bigger deficit to speed up fat loss. But you can get lean without doing any cardio. LISS burns more calories. The intensity is higher than when walking. HIIT is therefore better. But you burn more calories through EPOC aka the afterburn — your metabolism is higher for up to 48 hours after the cardio. Add a 5min warmup and 5min cool down and you have 30mins total, burning just as much as with 30mins LISS. You have to push yourself to get the most out of it.

This also makes HIIT cardio harder to recover from. If you try to do this every day, it will hinder your recovery. Do the minimum amount of cardio you need to get results first. This way when you get stuck and you will, everyone does , you can add more cardio to get unstuck. Only competitive bodybuilders trying to get to low single digit body-fat level need cardio six times a week.

Best case you plateau, worst case you get an overuse injury. Best is to start with two HIIT cardio sessions a week first. After a few weeks you can add cardio on Wednesday too if needed. This gives you four rest days a week to recover.

It will pre-exhaust your legs for Squats and limit how heavy you can go. Lifting weight is more important than cardio as already explained.

Do your cardio at the end. Yes this is hard. Cardio on your rest days is a terrible idea. When does your body recover for your next workout if you train five days in a row? The only exception is Saturday. You have Sunday to recover before the next workout on Monday.

Like this…. The simplest way to do HIIT cardio is on the stationary bike. Warmup five minutes at a low intensity. Then pedal as fast as you can for 30 seconds. Go back to an easy pace for 90seconds. Repeat for five rounds and cool down with 5min at a low intensity. This will take you about 20mins. The key is to push hard during the intensity bout.

Increase the resistance so you can pedal fast and hard. You should be out of breath within ten seconds. Do sets of 20 reps and take as much rest as you need to make it. Use good form by engaging your hips. Be warned this will get you sore the first time.

Lifting weights is good for your heart. It decreases your heart rate and blood pressure. My resting heart rate has been around 50 for years despite never running and barely doing cardio. Doctors are usually surprised by this as the main thing I do is lifting heavy weights several times a week. The people who do such routines need to add cardio. We do compound exercises that work our whole body.

We increase the weight progressively. And we reach high training intensities. Your heart rate increases and you get out of breath. After resting three minutes, you do your next set. This like high intensity interval cardio — it trains your heart and lungs.

Everything under the bar gets stronger when you Squat heavy — muscles, joints, bones. Your heart is a muscle. It gets stronger like every other muscle.

It has to so it can pump blood to your muscles and the rest of your body when you lift heavy weights. This strengthens your heart muscle. It works like this: your muscles contract when you lift weights. They compress your blood vessels which increases your blood pressure. Your heart must pump harder against this resistance to deliver blood. This strengthens it — your left ventricle increases in strength and muscle size. Your blood pressure comes back to normal after your set is done.

But it also decreases over time. Lifting heavy weights strengthens your muscles. Stronger muscles are more efficient — it takes more effort to tire them. Stronger muscles therefore also put less demand on your heart. As an example, think of walking up stairs. Each step is like a single leg Squat. Double your Squat and your legs get twice as strong.

Each step now takes your legs half the effort. So they puts less demand on your heart. Stronger muscles basically makes your heart more efficient. It will become above average level, and things like walking up stairs or even short runs will become easier. Stronger muscles last longer. It takes longer before they get tired because every movement takes less effort than before. So the stronger your muscles, the longer you last and thus the further you can go.

Think about it — marathon runners rarely have to quit running because they got out of breath. They quit running because their legs are tired. Just like you have to Squat to become good at Squatting , you have to run to be good at running — at the minimum to improve the skill of running.

To get more efficient at it. Strength training makes weak endurance runners better at long distance running. Instead it hurts strength gains by making you less explosive and hindering recovery.

Strength and endurance are at opposite ends of the spectrum. There are freaks who manage to get good at both. What you need for strength is different than what you need for endurance. Long runs will tire your legs for Squats. Worst case you get an overuse injury from doing too much. You can get fit faster than you can gain strength. People who are already strong can get fit in a matter of weeks. So prioritize lifting. This gives your legs a day off before the Squats on Monday.

But watch out with doing too much. Your body needs to recover from all that stress in order to progress. All you need is a barbell, bench, plates and Power Rack. That means you can do the full program at home in your garage, basement or backyard if you have the space. I bought a home gym in I lifted for 12 years in my home gym, mostly alone. Here are the benefits I found…. The main drawback of having a home gym is that you need space.

You need a garage, basement or backyard shed big enough to put everything in. Ceiling must be high enough for your rack to fit and to Overhead Press inside. The place must be at least 3m wide so you can put plates on your bar. This is why I sold my home gym in My parents moved to a new house which has no big garage. I live a simple life and travel a lot.

And gyms are better today than 10 years ago. So since I train in gyms again. Home gym drawbacks…. The home gym years were great though. I trained with better equipment than I could have ever found in gyms close by.

I saved a ton of time too. And I saved a lot of money. The resale value is great if you buy quality equipment. And it lasts a lifetime — my brother still has my barbell. If you have the space, do it. Your garage, basement or backyard shed will do fine if the floor is solid concrete. Some people have even turned a room in their apartments into home gyms.

And buy quality. Buy the best equipment you can get. Quality equipment lasts a lifetime and the resale value is great as I said. The Power Rack has four vertical supports. It also has two lateral, horizontal safety pins to catch the bar if you fail. You need one to get the bar on your back.

You could pull the weight from the floor on your shoulders. But that wastes strength and is a Front Squat. With the Power Rack you can unrack the bar from the J-hooks on your upper-back.

If you fail on the Squat or Bench mid-set, the horizontal safety pins will catch the bar. So you can go all-out, get more reps and make better progress. I lifted weights for 12 years in my home gym. I was usually alone, without spotter.

I failed reps many times with heavy weights. The safety pins always caught the bar when I failed. Even if you have a spotter, best is to Squat and Bench in the Power Rack anyway.

He might not pay attention or react fast enough when you fail. The Power Rack is more reliable — it catches the bar every single time, whatever happens. All it takes is setting the safety pins at the proper height.

If you fail, you can return the weight to the floor. Unless you have limited space, it makes no sense to Deadlift and Row in the Power Rack. Just do it outside. If you fail you return the bar to your chest.

But the Power Rack helps you getting the bar on your shoulders for each set. It saves you having to clean it from the floor since you can take it from the J-hooks.

Most Power Racks come with a pullup bar. You can use it to add chinups as assistance exercise for extra arm work… or for hanging knee raises for ab work.

You can usually also get dip bars for your Power Rack so you can add Dips as assistance work for your triceps if needed. The safety pins must be adjustable so you can set them at the proper height to catch failed reps.

And it should have outside J-hooks to take the bar out for OHPress unless the rack is tall enough to press inside. Many people have done it from scaffold or even wood. But your milage may vary. You can find plans on the Internet. If your gym has no Power Rack, go to another gym or build a home gym. I understand switching gyms can be inconvenient. The gym can be further away and cost more. But this is what I would do. I also travel a lot. I only train in real gyms because this is important to me.

For example — I go to Hong Kong quite a lot. The best gym there is Pure Fitness. They have Power Racks, Eleiko bars, platforms, chalk. Do you want to get real results? Is this really important to you?

Or are you fine wasting time and effort on a BS routine in a fake gym with shit equipment? But you need the right equipment. Get it cancelled or resell it. If nothing works then accept your loss and move on. Your time is more valuable.

Cut your loss and go train in a real gym. Not just 5s. Could be a top set of 8 or even a triple. OP, the reason for 1X5 is because many coaches such as rippetoe believe 1 set of 5 is adequate to stimulate muscular adaptation, especially since deadlift works the whole body and you have squats, pulls, etc to hit them.

Also they believe with good reason that 3X5 or whatever as other exercises get is way too much volume to recover from week to week and will fry your central nervous system and create over training through cumulative fatigue. Form also breaks down and your intensity suffers from pure exhaustion.

Also grip strength doesnt get any better on set 2. The programs I have seen that only dead lift 1x5 once a week also had the people performing squats three times a week. Holding good posture and squatting below parallel is very taxing and hits a lot of the same muscles as dead lifts in my thirties I only considered my squats low enough if my posterior and hamstrings activated, too.

Why Do We Train 1x5 on Deadlift? This is gray skull btw So basically, why the hell does gray skull prescribe 1x5 1 time a week? Listen to this man please! Not for the deadlift at least. I feel that you have a mistaken impression of what is required to make progress. Improve this answer.

Moses Moses 6, 3 3 gold badges 28 28 silver badges 52 52 bronze badges. How do 5x5 squats make deadlifts redundant? DaveLiepmann Perhaps redundant was the wrong wording. What I meant to say was that there is a lot of overlap between the squats and deadlifts, and as a result when you get into the higher weights you won't need to be doing both squat and deadlift at 5x5 in the same workout and in reality, you probably couldn't do both at 5x5 and recover anyways.

Oh, gotcha. Further, if one looks ahead into the program we see that all exercises end up in 1x5 sooner or later. However, the program also states that we build up to that single heavy set, so we might lift 5 sets with increasing weights. Dave Liepmann Dave Liepmann I was referring to deadlifts only, but I seemed to forgot putting that in the title. No harm done. I'll edit the body too, because I didn't see the title my second time. Sign up or log in Sign up using Google.

Stronglifts is a program that already has a considerable amount of volume in a week on the big three lifts compared to other more advanced programs. The squat is being emphasized most, as this is the movement which will have the most carry over to overall fitness and strength performance.

The reason for this is that the back squat as incorporated partially or fully in other many other movements in fitness and it also works on your overall mobility. This leaves not a lot of room for a big amount of heavy deadlifting.

Most programs actually tend to have lesser repetitions on the Deadlift compared to the bench press , squat, overhead press, barbell row and other beneficial movements for strength and muscle development.