Strong Lifts, Beyaaatch!

As promised, now is the discussion about the Hypertophy phase.  For all of those that might not be near a dictionary, or too lazy to open a new browser window and look it up on Google or Web MD, Hypertrophy is just a fancy medical word for muscle growth.  Atrophy is the shrinkage of muscles (no, not like the Costanza shrinkage), which is the opposite of Hypertrophy

So, I thought about it for a while, and was planning on enhancing the fat loss plan to bring in more calories, keep with the same workouts, and basically change very little.  Then, Adam introduced me to a program he was experimenting with.  He sent me the book on the StrongLifts: 5x5 program.  Now, I admit at first, I was (and still am a little) very skeptical of this program.  It takes the whole "Isolation exercises" and throws it out the window.  It relies on a basic fact that I've always been behind since my research and experimentation: compound exercises and heavy weights builds muscle.  this program contains a total of 5 exercises and 2 workouts.   The exercises are: 1. Heavy Squats 2. Bench Press 3. Bent over Rows 4. Overhead Press 5. Deadlift

But Mike... I don't see a single thing in there for biceps, triceps, or abs... what the fuck?  Yeah, you don't see it, but its in there.  Abs?  Why don't you try doing a deadlift the right way using a bar loaded with 150 lbs - tell me your abs don't feel a damn thing!  The premise behind all of these compound exercises is that these muscle groups (the smaller groups, except the abs) main purpose is stabilization.  Back, chest and legs move large amounts of weight - the biceps and triceps help stabilize that weight, and the abs stabilize your entire body while doing all of this... otherwise your spine would crush or cave in under the pressure of what you're doing.  Amazing, I know.

I promise, I'll get into detail more about the Strong Lifts, but for now, here's plan:

1. Eat enough calories daily for muscle growth.
2. First week, do Workout A, day off, Workout B, day off, Workout A, 2 days off
3. Second week, B, off, A, off, B, 2 days off.

Workout A:
1 weight: 5set of 5 reps each
Squats
Bench Press
Rows

Workout B:
1 weight: 5x5 again
Squats
Overhead Press
Deadlifts (1x5 instead of 5x5)

That's it.  Simple, but not easy.  Next post will go more into why I believe this will work (instead of regurgitating the marketing hype from the book).


Wednesday was my first "warmup and form check" for the exercises.  Stats (don't laugh, I'm purposely starting this light for a damn good reason)

Squats: 45 lb: 5/5/5/5/5
Bench press: 50 lb: 5/5/5/5/5
Rows: 65 lb: 5/5/5/5/5