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Work Out Hard and Smart

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“It is easier to find men who will volunteer to die than to find those who are willing to endure pain with patience. “

-Julius Caesar

When you begin your 5 x 5 workout program, or any new training routine for that matter, please leave your ego at the door and practice patience.

My brother Jeremy texted me about a week ago:

“Joined a gym for the first time in nearly 4 years and started the 5 x 5 today!”

I was beyond thrilled for him. I remembered him musing about his very first squats after the years off from weight training. He told me that in his initial workout, he worked his way up to 135 pounds.

Despite the fact that I know he’s strong and capable, this sounded aggressive for a man in his early 40s who hadn’t touched a weight in four years. I was mildly alarmed. Starting a new workout is a lifestyle change, and there is zero rush on this journey. Safety combined with patience will inevitably lead to confidence at the outset of any new training regimen. Confidence will propel you towards the results you seek.

I remained silent because he’s my big brother. That was a mistake in leadership on my part. I did give him a bit of advice after his workout though.

“Jeremy, I wouldn’t add a pound until rep number five isn’t challenging. Check in with me when that last one is smooth, and we can talk about how to add weight.”

Yesterday, he sent me this.

“Help. Doing squats and felt my back let go. Home icing it…ugh.”

I sped from elation to concern and utter disappointment in under 72 hours. Imagine how he felt.

My detective work was cut out for me. I began my checklist. There had to be a cause. Did he warm up? Check. Was he hydrated? Yes. Did he train on his off day thereby not allowing his body to fully recover? Nope. I had to take a deeper dive.

Although he agreed with my advice, I had to ask if he added weight.

“I went up to 155,” he responded sheepishly. Boom.

Folks generally move too quickly with their weight additions because they think they will reach their goals of strength, fat loss, muscle gains and fitness in a more timely fashion. They want to be recognized by their peers, loved ones and ultimately themselves as having improved, and they can’t wait to arrive at the destination. They step on the gas pedal and hope they don’t get a ticket. But when the sirens start flashing and the cop asks for your license, you’re late at best. Sometimes, you may not arrive at all.

Jeremy got hurt, in my humble opinion, for two reasons. One, he needed to begin his program with more patience by beginning sans weight and two, he needed to not add weight until his body was used to the new (relative to his time off) movements. From Nerd Fitness:

Remember, if you are doing the same workout as last time, but each rep is more solid and with better form than before, you’re still doing better than you were last workout – you’re still leveling up. You don’t necessarily have to go up in weight every workout to see gains. Less rest between sets, more control and better form, and more repetitions all mean you are getting stronger.

In other words, while how much weight you’re lifting is a measure of strength, it’s not the only one. If your reps are getting easier, you’re getting stronger. If you’re experiencing less soreness, your body is adapting. If the movements feel less foreign and the positions feel more natural, your brain is making adjustments. Seeing these signs tell you that you are making appreciable progress.

This isn’t rocket science; it’s about self-control and discipline. Working smart is as big a hurdle as working hard, for some.

Jeremy will get back on the bike. When he does, he’ll be ready to move at a more appropriate pace, and I’ll be there to support him.

Kap

  • Bill Kobs

    Would you stagger sets so last set is heaviest or should all 5 sets be same weight ?

    • Gabe Kapler

      I build up, but this is debatable, Bill. Sometimes if set four is too heavy, I’ll drop for set five. Thanks, brother.

  • http://karajackman.wordpress.com kara j

    I work out regularly cardio one day and weights the next. My weight routine is one that works the whole body. I don’t understand how the 5 x 5 is enough? I know that nutrition is the other major major part. As a female, have I been brainwashed into the wrong way of working out? Let me explain…sort of…I know you are more than okay with “if you are doing something then great,” but I am not certain, though I have read your 5 x 5 post many times, how this makes an impact. I probably do too much cardio, but I need to for my mental health, and the endorphins it releases, blah blah, I’m preaching to the choir. Anyway, I am of two minds on this, so any guidance is appreciated. Big fan, Kap. Love the blog, keep it up.

    • http://gravatar.com/chrismarkdavis chrismarkdavis

      Hi Kara, just another reader here, but have you tried replacing your regular cardio work with sprinting or some burst training instead? I made this switch a couple years ago and its made a ton of difference for me. I was wearing my body down so much with the cardio work (a lot of road-biking, and distance running…still do it, just space it out a lot more) that it was impossible for my body to produce visible results from lifting. Once I swapped it out for regular sprints/burst training, that changed quite a bit. I know Kap mentioned it in the 5×5 post, so just a thought :)

    • http://gravatar.com/chrismarkdavis chrismarkdavis

      Sorry! It wasn’t in the 5×5 post, it was here: http://kaplifestyle.com/2014/01/playing-the-hand-youre-dealt

      • Gabe Kapler

        Thanks for chiming in, Chris.

    • Gabe Kapler

      Kara, first, thanks for the support.

      The main thing that I’d like to stress here is that the 5 x 5 is but a single path among many to follow. It may or may not be the right one for you. My best guidance is to try it and see if it’s “enough” for you. Finally, whatever you need for mental health trumps all. Just ask yourself the tough question, “Do I ‘need’ this or is it just comfortable?”

      Good luck,
      Gabe

      • http://karajackman.wordpress.com kara j

        Thanks, Chris and Kap…I’m definitely going to try the sprinting. In addition, I like the question “need” vs. “comfortable.” I am sore from lifting a few days ago, and I pushed myself past comfort…I must be on the right track!

  • Greg T

    Hi Kap,

    I fit your brothers description exactly…early 40’s just getting back at it after some time. I used to lift a lot but not recently. Without knowing much more than that what would you suggest for early squats? Just the bar? Quarters? I’ve been focused on weight loss with diet, sprints and spin for last 2 months and have dropped 17 pounds and am ready to get back to weights with the 5 X 5.

    Thanks,
    Greg

    • Gabe Kapler

      Definitely start with just the bar, Greg. SLOWLY work your way up in weight. You’ll get stronger along the way and do so safely. No setbacks.

      Kap

  • Doug

    Kap, I did the same thing. Didn’t want the chick in the next rack squatting 45s and more when I’m squatting the bar but I finally checked the ego and went back to zero and have worked up. I just say, there is a definite method to the madness on the gradual increase in weight. I appreciate my form much more as the weight has just become taxing.

    • Gabe Kapler

      Good stuff, Doug.

  • http://gravatar.com/dvond Mike Dietrich

    Kap, I am 45, have been training for 25 plus years and lift in a different way. After 2 warmup sets, I go my heaviest-ligghter and lighter for 4 sets then a superset to end each body part, dont see many if any do this so I am curious what you think. I also lift 5x a week with alternating heavy and lighter days with cardio on each day. Curious on your feedback and thanks, this is a great site

    • Gabe Kapler

      Mike, that sounds like a strong (and tough) workout plan. There are certainly multiple angles with which to attack any training program and yours appears to be a great challenge. Good for you, brother. Keep me posted, please.

      • http://gravatar.com/dvond Mike Dietrich

        I stay with this because I am afraid at my age anything less and strength/size/shape will start to go
        \

  • Jon Shirin

    Kap,
    Recently stumbled across your blog. I have been using your 5×5 lifting method for the last 2 weeks and the results have been amazing. Thanks for the tips. I used to be a big fan when you were playing ball. I love the blog and all the tips your are putting out to help people lead a healthy and do-able lifestyle. Thanks again brotha!! Keep up the good work!!

    Jon

  • Mickey

    Kap,

    Is it beneficial to add in a day of bi’s / tri’s? Or is resting the muscles on the off days more important?

    Thanks,

    Mickey

    • http://twitter.com/PaulRobertSmith Paul R. Smith (@PaulRobertSmith)

      Mickey- This is common mistake for people doing 5X5 programs/routines. While it’s tempting to add in a few movements for the “beach muscles” its not necessary as the big compound lifts (bench, press, bench press, bb rows, deads, pull-ups ect..) will work your bi’s and tri’s plenty.. These are relatively small muscles and performing isolation movements (curls, kickbacks, ect) will only impede your progress on the big lifts. Some programs, like Madcow’s 5X5 do allow the trainee to add in few isolation movements on Friday.. Check it out if you haven’t already..

  • Scott

    A couple of questions: Can we use the smith machine for squats and what about dumbbells for overhead press? My gym gets rather busy and only has one squat rack. Thanks for your feedback.