Bench Press 3x5
Overhead Press 3x5
5x5 three times a week won't work for long. Starting Strength does 3 sets of 5 reps for everything, one set of 5 for deadlifts, and 5 sets of 3 for power cleans.
Deadlifts right after squats are not the best idea.
Also, I have no idea how you can expect to do a workout with 5x5 squats + other lifts in 30-45 minutes. Heck, 30-45 minutes for 5x5 of heavy squats alone is pushing it.
I posted stronglifts you are right, not starting strength. both are effective for beginners imo though
my current strength/hypertrophy mix workout that I made myself:
Squat 5/6/7/8 (reverse pyramid, start with 5RM topset after warmup and reduce weight by 10% for next set, go up one rep.)
Romanian Deadlift 3x10
Standing Calf Raises 3x15
Bench press 5/6/7/8 (reverse pyramid)
Incline DB Press 3x6-8
Pushups - 1/2/3/4/5/6/7/8/9/10/11/12/13/14/15 (get up after each set, touch wall, back down and go for one more rep... try and get 15 rounds. I only get to 10th round, finisher)
Deadlifts 5/6 (reverse pryamid)
Overhead Press 5/6/7 (reverse pyramid)
Chinups 3x6-8 (bodyweight or if weighted, reverse pyramid)
Barbell Rows 3x10
Last edited by dabears; 05-24-2013 at 04:03 PM.
If you let strength numbers motvate you, then you'll never get strong enough! Lets say you want to squat 300 pounds and when you finally get there you will most likely have changed your strength goals for squats to 400 instead...
How much time? With weight lifting it seems the sweet spot varies for people and often it's a lot less time than they actually spend. I'm doing about 1.5 hours a week of it--30 minutes 3x a week, maybe a little less, not counting the class I'm taking that will be finished next week. You can probably do even less than that and still get benefits. Most of the time I'm in the gym I'm actually resting between sets.
What matters most is the amount of time between workouts. The sweet spot is really finding the amount of optimal recovery time so that you are at just the right point in the stress cycle that you can receive more stress to stimulate more adaptation. Wait too long and you never get any stronger. Wait too short and you overtrain and don't get any stronger. Most people overtrain.
Female, 5'3", 49, Starting weight: 163lbs. Current weight: 135 (more or less).
Starting squat: 45lbs. Current squat: 157.5 x 2
My personal strength minimums are:
1) Be able to punch a bear square in the face if necessary
2) Be able to pick up someone larger than you and drop them on their head
3) Be able to push a car with an old lady stuck inside out of the path of an oncoming train
4) Be able to climb to safety (Climb what? From what? The answer to both is ANYTHING)
5) Do pullups with someone hanging off of you
6) Be able to push a burning tree or boulder off of your pinned body
7) Run through a wall of ice to escape a Yeti
But everyone's different.
If you only have 20 minutes, a lot can still be accomplished. I'd suggest doing one lift each day. So, you could squat on Monday, press on Wednesday, and deadlift on Friday. Adding in chinups somewhere wouldn't be a bad idea, either.
Most importantly, remember that strength itself isn't the end. It's the means to an end (your goals).
In matters of style, swim with the current. In matters of principle, stand like a rock.
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