Is my modified Stronglifts 5X5 a balanced one? I'm thinking that my difficulty with squats is not strength-related, but more so due to decreased stamina caused by my caloric deficit.
If the program shifts before then, then so be it. There's nothing magical about any of the programs I listed, but the lot of them together will help you figure out what's reasonable. This program is hard work. Physical Fitness Stack Exchange is a question and answer site for physical fitness professionals, athletes, trainers, and those providing health-related needs.
I say go for it. I also like how simple 5x5 is, that is what appealed to me. I've done Insanity a few times over, and went through the 12-week initial program of stronglifts. You are currently viewing the message boards in: So I've done the stronglifts 5x5 program before and it was great. You need a plan, with a logical progression, that focuses on the basic lifts. Unless you are a borderline pro athlete you aren't going to succeed doing both. Overhead 90 Joined: Sep 5, 2004 Messages: 5,615 Likes Received: 0 Location: Soap Land. Join 254,181 StrongLifters who get my daily strength and motivation tips by email. Tap the button below to join us today... Join 254,181 StrongLifters today, and receive several welcomegifts. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. +1, although I'd argue that your deadlift should. At competition, she either beat or tied the federation records with her openers. I've been training on and off for the past two years, but only consistently for the past 9 months and currently I'm 185lbs (6'2"). I have now been doing Stronglifts 5x5 for 4 weeks while eating 1800-2200 calories, depending if its a workout day or not. You'll just be doing a program of your own design. ICF 5x5 has curls, rows, and tricep work every workout, duno what you're on about. They’re the hardest exercise and the backbone of the program. 5x5 stronglifts; Thread: 5x5 stronglifts. I am also doing intermittent fasting, and cycle my carbs by having low carbs on off-days and high carbs on workout days. I trained my daughter for her first power lifting competition this past year. If you want that, create your own "Custom Chinups" exercise. Free Daily Strength Tips. While some workouts did have me use some 25lb dumbbells or kettlebells I wasn't benching weight, or squatting weight at all. Hello highlight.js! Proskill. Looking for feedback, and advice.
Also, why are you doing seated instead of standing overhead press? It only takes a minute to sign up. SciFi novel about a vault on the Ocean floor. if i get you right, you're asking if you can keep the stronglifts lineup, but just do high reps/low weight instead. Just a little anecdote to keep in mind. I went from being unable to jog around my gyms large building, to being able to almost do two full laps around it. rev 2020.10.1.37720, Sorry, we no longer support Internet Explorer, The best answers are voted up and rise to the top, Physical Fitness Stack Exchange works best with JavaScript enabled, Start here for a quick overview of the site, Detailed answers to any questions you might have, Discuss the workings and policies of this site, Learn more about Stack Overflow the company, Learn more about hiring developers or posting ads with us. Keg lifts, tire flips etc.... this is much better overall for my body. I've always been told that 3x10 = mass builder & 5x5 = strength builder, but I've never actually confirmed this. The big differences are rep ranges and sets. So I’m going to show you a program that thousands of guys have used to quickly increase their Squat, Bench and Deadlift. Making statements based on opinion; back them up with references or personal experience. Can American Math. To bench you have to bench but then again this is the Internet and curls are bad and we are such cool contrarians cuz we squat. I see no reason not to try 3x10. Anybody have any experience with this? Page 47. I know it gets pretty heavy around the 200lb mark, and gets insane in month two. I am currently eating .75 grams of protein per pound of body weight. Click to Access my StrongLifts 5×5 Workout. At least, that is my goal for 5x5. Copying their workouts is like trying to run an ultra marathon when you can’t even run 3 miles. That's plenty of upper body for a novice. As for why I'm doing seated overhead press, I workout in my basement which unfortunately has a low ceiling. I went from a pure old school bodybuild workouts with split routines to doing a lot of circuit work. Should my main character make a ginormous mistake?
There is no way you should be stalling at 175x5x5. If you want to try my StrongLifts 5×5 workout for free, tap the button below to get instant access my free workout guide. I was thinking of doing something similar in regards to slightly changing the stronglifts rep and set range: Isn't the object of lifting to achieve "progressive resistance"? Preventing upper back from rounding while squatting. Big guys have usually been training for years (and often use drugs). In fact, my little brother used this program (“StrongLifts 5×5”) to increase his Squat from 45 to 297lb, Bench to 225lb and Deadlift to 368lb… in only 7 months. For that matter, if you're on a cut, you might want to stop increasing the weights at all and instead add cardio, either on off days or with a finisher at the end of your workout. I disagree that you need to be doing both flat and incline, and as I pointed out, some 5x5s have you do both flat and CG which is plenty. 5x5 Bench Press @ RPE 9, warm up to your 5-rep max and perform the sets and reps listed. Nothing wrong w/that, just don't say ou're doing Stronglifts.
Cool. Once deloading stops working, then switch to 3x5. One week 5x5 next week sets of ten, then a 10,8,6,4,2 . chia, Sep 29, 2008 #5. canadapride** Banned Banned.
The best part?
As the title states, looking to do both programs over the next 2-3 months. © 2007-2020 StrongLifts is a Trademark of StrongLifts Ltd. I was 172 when I started back on the program. After Insanity is done, I'll reset my Stronglifts to 4-weeks in. Any other feedback or advice cutting while doing Stronglifts?
You are currently viewing the message boards in: If you are going to do 3x10 w/bicep curls and other "accessory" lifts, you will NOT be doing Syronglifts anymore. CG is more for tri's anyway. Meganthedogmom Member Posts: 1,634 Member Member Posts: 1,634 Member. As long as your doing good weight and pushing yourself. I'm down for a few weeks because I wasn't giving myself the time I needed to recover with Stronglifts, Muay Thai, and jiu-jitsu. Sounds like it's just preference then. If you Squat second or last you’ll make them harder because you’re already tired. Nothing wrong w/that, just don't say ou're doing Stronglifts. Doing something like StrongLifts 5x5, Starting Strength, or Madcow on a calorie deficit is like running into a headwind. That for some reason some people have really developed an obsession over it? I am 5'7" and weigh 173. Row 120 it means eventually ill stop increasing weight at some point faster than other excercises. OP:"I don't want to gain muscle, I just want to lean up and maintain muscle. EDIT: Just so you folks know, I have done both programs individually. Classic story about a rainmaking pilot over LA. ", OP:"But I don't want to gain muscle, I'm already pretty strong", The weights get heavy pretty quickly on stronglifts so you'll need every inch or recovery time later on, insanity is really going to mess that up, I recommend you stay on stronglifts alone. It will be harder to make good progress with the weights.
You'll just be doing a program of your own design. Since I'm not really having any difficulty adding weight yet to my lifts (except for my issue with squats) do you think I should continue on Stronglifts until I stall, and then switch to the routine you outlined above? I have lost about 15lbs since August. Show Printable Version; Email this Page… 2016-05-10, 05:51 PM #1. Oh I forgot to add that I added a few supplementary exercises to the Stronglifts program, with pullups, dips and barbell curls on one day and chinups, chest flys, and barbell shrugs on the other. Which system was the first which was capable of running graphics programs remotely?
StrongLifts 5×5, Madcow or even Starting Strength should form the beginning of any overweight, skinny or otherwise guy that decides to join the gym with the goal of getting big and strong. http://forum.bodybuilding.com/showthread.php?t=4195843. Once I felt I was leaning out enough and really missed the weights. Set you aims at doubling your body weight on the squat and dead lift and matching it on the overhead. I am also doing intermittent fasting, and cycle my carbs by having low carbs on off-days and high carbs on workout days. I guess I just felt like I wasn't really pushing myself too hard, I was just running out of energy towards the end of my sets. Stronglifts 3x10 hypertrophy? ", redditor reply: "Probably not, if leaning up is your goal focus on your weight training program and counting your calories while eating lots of protein. I normally have a cheat day on the weekend where I have around 4000 calories. Plus it gives you a goal to hit and finish the workouts. If so it might affect your recovery. You'll just be doing a program of your own design. I am weak too. Then you tend to not get so burned out. I don't do full on insanity, but on my days off from strong lifts I do one of their exercises or yoga depending on how I'm feeling. hmm I would like to know as well. I have now been doing Stronglifts 5x5 for 4 weeks while eating 1800-2200 calories, depending if its a workout day or not. site design / logo © 2020 Stack Exchange Inc; user contributions licensed under cc by-sa. canadapride**, Sep 29, 2008 #6. oyaji poi oyaji belt.
Stack Exchange network consists of 176 Q&A communities including Stack Overflow, the largest, most trusted online community for developers to learn, share their knowledge, and build their careers. I estimate my bodyfat at 15-16% and would like to get down to 10% before I clean bulk. Thanks for contributing an answer to Physical Fitness Stack Exchange! Here’s the cold-hard truth about getting stronger in 2020: Most guys waste their time doing WAY too many workouts, exercises, and sets. Then I'll increase my caloric intake again. Dead lift 185 You'l probably just gain/maintain your strength and lose some fat, as long as you stay in a calorie defecit. Thanks for your comments. Nothing wring with that setup. View Profile View Forum Posts Private Message View Started Threads Pit Lord Join Date Apr 2011 Location EU Posts 2,290. Every time I see this question asked, the answer is usually "If your goal is hypertrophy you are better off using another hypertrophy focused program". Probably based on simplicity more than anything else. Asking for help, clarification, or responding to other answers. Try doing 100 burpee's, 80 pushps, 70 squats, 60 high knee's, and 50 mountain climbers in 35 minutes. I normally have a cheat day on the weekend where I have around 4000 calories. I like to mix it up. Otherwise you’re going to waste time on random workouts and exercises, hoping you get strong, but only getting sore (or worse, injured). You'll be able to add it two one or both workouts, with the sets and reps you want.
Assistance Work on StrongLifts 5x5 (Arms, Abs and Calves) Way too strenuous. Can bacteria be killed by purely physical trauma? The advantage of not trying to increase weight every single time you step in the gym is that it ingrains a pattern of patience which will serve you much better over time.
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