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re: OT Workout crew: Stronglifts 5x5
Posted on 12/6/16 at 9:22 am to goldennugget
Posted on 12/6/16 at 9:22 am to goldennugget
You take 5 mins between all of your sets on Squat and Deads?
3
Posted on 12/6/16 at 9:26 am to The Egg
5x5 is not a beginner program. Research a little more, it's more for strength than size. It will kick your arse when done correctly.
Posted on 12/6/16 at 9:27 am to GeorgeTheGreek
quote:
You take 5 mins between all of your sets on Squat and Deads?
I hope he doesn't mean that - maybe between exercises?
That's 15 sets (not counting warmups) - so, that's 75 minutes of rest - roughly 90 minutes for the workout.
When I do strong lifts - I typically go strict 60 seconds of rest between sets, unless I need a little more. I get a little circuit benefit that way, as the heart rate stays elevated - particularly during the squats and BB rows.
When I add a 3x12 accessory (as I said above, typically pull ups or chins), that typically takes me ~45 minutes, all in.
Posted on 12/6/16 at 9:30 am to GeorgeTheGreek
quote:
You take 5 mins between all of your sets on Squat and Deads?
Yeah. Martin Berkhan(Lean Gains guy) said thats what he does. I follow the Lean Gains program so its what I do.
Posted on 12/6/16 at 9:31 am to Ace Midnight
quote:
I hope he doesn't mean that - maybe between exercises?
I only do 3 sets for my lifts. RPT style. Meaning I go all out on the first set. The absolute most weight I can do and still get 6 reps in.
Another thing no one has talked about is that diet is more important than the actual lifting
Posted on 12/6/16 at 9:32 am to The Egg
i did this program when i got back into lifting after about a 5 year hiatus, really liked it, tons of leg work, which is fine for me, ive got chicken legs!
I stuck with it for a few months and was constantly progressing. We had a baby and I havent lifted since, but when I start again, ill start with this.
I stuck with it for a few months and was constantly progressing. We had a baby and I havent lifted since, but when I start again, ill start with this.
Posted on 12/6/16 at 9:33 am to The Egg
It's a great beginning strength program but I would not do it with only dumbells. You won't get the full benefit.
Posted on 12/6/16 at 9:41 am to The Egg
Did it a couple years ago, great place to start. Most people starting out don't focus on legs/core enough and this forces you to do that.
Posted on 12/6/16 at 9:44 am to GeorgeTheGreek
There is research out there postulating that it is just as beneficial, but damn who has that kind of time?
Posted on 12/6/16 at 9:45 am to The Egg
quote:
Stronglifts 5x5
It's a good program if youre starting to lift. Start out light and make sure your squat form is on point. If not, you will injure yourself because there is a lot of volume with this program. This is the proper way to squat. Dont squat any other way. arse to the ground. You will really need to work on mobility and loosen your hips. I personally think 531 is a better program than this, but this program is beneficial for building foundational strength. It's a mental grind for sure.
quote:
only have dumbbells at the house
I don't see how this program would be possible with only dumbbells. It's a barbell training program that focuses on building total body strength as fast as possible.
Posted on 12/6/16 at 9:49 am to The Egg
It's a beginner's program for strength gains. If you only have dumbbells then you won't have enough weight to properly use this program.
Look into HST-7
Look into HST-7
Posted on 12/6/16 at 10:01 am to Konkey Dong
quote:
5x5 is not a beginner program. Research a little more, it's more for strength than size. It will kick your arse when done correctly.
yes it is a beginner program. It is based on linear progression starting with just the bar. size is about calories. when in a nitrogen positive state with excess calories gains in strenght=gains in mass.
You should follow your own advice and research a little more.
Posted on 12/6/16 at 10:02 am to The Egg
I try to lift 3x a week, maybe once a month I get in a 4th day, but I can only spend 30 minutes, 40 minutes absolute max in the gym each workout with my schedule.
I do a modified version of this workout (sometimes only do 2 of the major lifts) and superset bodyweight exercises (pull ups, various types of push ups, and dips) with the lifts. This has worked great for me and fits in my schedule. I can warm up (sometimes use rowing machine), workout, stretch as needed, and be finished in a little more than 30 minutes.
I do a modified version of this workout (sometimes only do 2 of the major lifts) and superset bodyweight exercises (pull ups, various types of push ups, and dips) with the lifts. This has worked great for me and fits in my schedule. I can warm up (sometimes use rowing machine), workout, stretch as needed, and be finished in a little more than 30 minutes.
Posted on 12/6/16 at 10:03 am to Hu_Flung_Pu
quote:
It's a beginner's program for strength gains. If you only have dumbbells then you won't have enough weight to properly use this program.
Look into HST-7
Yea you will not be able to do the program with just dumbells. Honestly if I only had dbs and a pullup bar then I would just do beast body again or one of the other beach body programs. If you want something short then do P90X3 or beast body again.
Posted on 12/6/16 at 10:05 am to The Egg
Where it says deadlift 1x5
How do you determine workload? What about warm up lifts?
How do you determine workload? What about warm up lifts?
Posted on 12/6/16 at 10:06 am to lsu777
was looking for something different 
i've enjoyed BB, but not opposed to doing it again.
i've enjoyed BB, but not opposed to doing it again.
Posted on 12/6/16 at 10:07 am to lsu777
Can you expound on nitrogen podi state briefly
Posted on 12/6/16 at 10:17 am to lsu777
It's a great foundational program. I did it then bumped to Wendler 5-3-1 and have been sustaining real gains longer than ever before in my life.
Posted on 12/6/16 at 10:37 am to tigerfoot
quote:
Can you expound on nitrogen podi state briefly
Meaning if you have excess protein. essentially, eat enough protein to allow the muscle building process to take place and be over your TDEE in calories, then gains in strength=gains in muscle.
Posted on 12/6/16 at 10:39 am to FootballNostradamus
quote:
It's a great foundational program. I did it then bumped to Wendler 5-3-1 and have been sustaining real gains longer than ever before in my life.
Exactly, Stronglifts is a great foundation program. Idealy somebody just starting out would do the following
stronglifts approx 3-6 months-->greyskull approx 12-18 months---> madcow or texas method---> 12-18 months--->5/3/1 as the base program for the rest of your life.
This post was edited on 12/6/16 at 10:45 am
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