[BetweenTheBuriedAndDan]

Hey guys, ive been away from the weight game for a long time. I started lifting in 7th grade, then stopped in my sophomore year because of a relapse with anorexia etc etc. Right now im in college, and im trying to pack on some mass again, i think im ready to do so.
So im thinking i might attempt a 5x5 routine, which would be pretty similiar to my old powerlifting stuff back in the day. Is this a good idea to start out heavy? Im trying to get up to 170 before I start cutting.

stats:
5' 7'', 150lbs (I used to be 175lbs sophomore year of HS)
Bf % 8 (I ran Xc this past year, ive got a pretty slim build)
Old Maxes ( i was definately thick, but had a 24% Bf according to one of those weight scales, I think it was inaccurate, cuz Ive seen pics and I was thick, but had no gut or chubby features)
Squat 385lbs
Bench 205lbs
DL 400lbs
I dont know my current maxes, but yesterday in the gym my workout looked like this
Front Squat 155 5x5
DB Shoulder Press 45 5x5
Pull Ups Body Weight 5x5
Arm blaster curls 55lbs 3x8
Leg Press 380 3x8
Decline Sit Ups 10lbs 3x15

[RAGEN2008]

Honestly I would start out with workouts with sets of 10 reps, it'll still give you a good workout and if you can do 10 you know you are not going to kill yourself.

Then after about 6 weeks when your body is back in the swing and you have your form down and feel that your tendons and joints are good to go I would start adding more weight and dropping reps, like 12,10,8,6.

Once you get used to the heavier weights, then start throwing in the big 5x5 sets in workouts. That's my plan at least. I know I can lift more than I do, but I know if I put as much as I can right now and try to do a bunch of max lifts just starting a new workout, that's how you hurt a joint or tendon or tear a muscle.

[BetweenTheBuriedAndDan]

thanks dood! i guess I should have clarified though...Because of XC practices this year, we have been required to do weights workouts twice a week...lately Ive been doing alot of higher repitition work with dumbells etc. So my muscles are definately used to high volume work.

[KM]

>12 reps will generally help increase muscle endurance, instead of hypertrophy.

I also wouldn't begin your workout with a 5x5 program. The muscle load could be too much as you're beginning, and an injury can evolve. For now, stick to the basic compound movements. Light heavy, but more so smart. As your body further adapts to the muscle load, is when you could start 5x5 or any other.

[BetweenTheBuriedAndDan]

oh yeah, I also forgot...when you lift, do you focus on going slow and controlled on both the upward and downward movements, or do you lift the weight with as much controlled effort, then lower it in a slow, controlled manner? I heard there is some sort of cadence to follow, like 1 second up, 2 down, or something to that extent. is that even right?

[KM]

Originally Posted by BetweenTheBuriedAndDan

oh yeah, I also forgot...when you lift, do you focus on going slow and controlled on both the upward and downward movements, or do you lift the weight with as much controlled effort, then lower it in a slow, controlled manner? I heard there is some sort of cadence to follow, like 1 second up, 2 down, or something to that extent. is that even right?

I'm not sure of any formula, however you want to keep the weight your doing controlled, not just thrown up. Strict form will help get you used to it. The manner in which you perform the exercise is your choice, being which type of training you choose.

[BetweenTheBuriedAndDan]

thanks km, that definately clears up some stuff for me!

[KM]

Anytime bro