StrongLifts few questions and, Any reason to take weekend off from exercise?

[killster1]

So im doing StrongLifts and it says to do 5x5 and wait 48 hours between each one, but why take the weekends off? says most people do mon wed fri. I been doing every other day lifting for while now with cardio and ab's on my day off.

ALso the program says to increase by only 5 pounds for each set, but i dont have alot of tiny 2.5 pound weights to put on each side. So i been adding 20 then 10 then 10 then 10 (just working with what i got) Id love to throw in some more exercises besides the 3 sets of 5 (just doesnt seem like enough) Had some more questions but i forgot what they are (guess didnt sleep enough last night =) )

Also says for dead lifts to just do one set of 5. So i dont increase the weight after each time just do 5 of the same weight then next time add 10 pounds? (i messed up and did 5 sets of 1 and added 10 pounds each time last time i did it) I just reread it and noticed it said 1 set of 5 and not 5 sets of 1 ugh.

again sorry for my lack of brain =P any replys be nice even if to make fun of me

 

[CrazyAznDriver]

A quote from Mr. Rippetoe:

My program is 3x/week barbell training until the strength gains produced by linear progression are exhausted. That's it, the whole program. Adding a bunch of other stuff in, or even adding a little other stuff in makes it NOT MY PROGRAM, because it fundamentally alters your response to the stress. Do what you want, of course, but it won't be my program if you do it your way.

I've been following the 'program' and love my results. At higher weights you will need the rest and recovery. Adding things will hurt you.

Edit: Medhi is a twat go over to Starting Strength.

 

[killster1]

so does that mean 48 hours is not enough rest recovery? ya i guess i wont try to do alot of other stuff but really want to throw some pull ups into the mix or curls. seems like this is alot of exercise for my shoulders and back and not alot for my biceps. but i really dont know anything

so only need weekends off when i get into the higher weights? im really not doing much weight now and seems really sad

 

[CrazyAznDriver]

48 hours is enough recovery, if you eat well and sleep well. I lift Mon, Wed, Fri and that is plenty for me . If you add other exercises it can get in the way of recovery. SS and SL aren't body building workouts. They are to improve strength, your biceps will get trained from the other exercises.

 

[alkemyst]

if you think you know more than Rippetoe and the other experts then carry on.

 

[killster1]

if you think you know more than Rippetoe and the other experts then carry on.

They dont say anything specific and if they do i didnt see because i didnt pay the $$ to get the full info.. i just saw the 5x5 work out a and work out B .. and ive been doing them and as it says 48 hours rest between. If my biceps arent worked out with these exercise and im not allowed to do anything else.. umm what am i suppose to do? seems like a back shoulder chest work out only and i wouldnt mind my arms getting bigger as well ;/

maybe i will go with elitejp's work out plan on sunday

 

[CrazyAznDriver]

They dont say anything specific and if they do i didnt see because i didnt pay the $$ to get the full info.. i just saw the 5x5 work out a and work out B .. and ive been doing them and as it says 48 hours rest between. If my biceps arent worked out with these exercise and im not allowed to do anything else.. umm what am i suppose to do? seems like a back shoulder chest work out only and i wouldnt mind my arms getting bigger as well ;/

maybe i will go with elitejp's work out plan on sunday

Your biceps are being worked out, in the compound exercises. Just because you aren't curling doesn't mean they are just sitting there doing nothing.
Like I said this is a strength program not a body building one. There is a difference. Though you can get big doing SS and SL, I have gained about 25 lb this year, and dropped my waist size doing it :thumbsup:. Give it a shot as is or pick something else imo. People that know their shit a lot better than you or I designed it.

 

[conorvansmack]

They dont say anything specific and if they do i didnt see because i didnt pay the $$ to get the full info.. i just saw the 5x5 work out a and work out B .. and ive been doing them and as it says 48 hours rest between. If my biceps arent worked out with these exercise and im not allowed to do anything else.. umm what am i suppose to do? seems like a back shoulder chest work out only and i wouldnt mind my arms getting bigger as well ;/

maybe i will go with elitejp's work out plan on sunday

If you really want some extra, isolated bicep work, do it at the end, after the main lifts are done. Pull ups and chin ups are a compound exercise and will work your biceps along with other more useful muscle groups.

If you stick to the program and add weight gradually, your back, shoulders, chest, and arms will get bigger.

As far as deadlifts, if all 5 reps go well, then increase the weight by 5 pounds the next time that workout comes up. If you're early in the program, you can likely add 10 pounds without running into any problems. Keep in mind that the reason for starting at relatively light weights is to learn the proper technique.

 

[NAC]

It sounds like you are just starting, and still using very light weights, and still able to make large jumps. Sound fine, but that wont last.

If you want, and can recover, Rippetoe says every other day is fine for SS – so go ahead.

But sooner or later, you will need to buy more weights, or you aren't doing the program. And as other wrote – I recommend you don't try to change the program until you'd done it for a few months, can bench your body weight and squat well over your body weight. And then you will not be concerned about taking two days off in a row because your body will welcome it.

 

[Pantlegz]

purely anecdotal but I feel better/stronger after 2 days off rather than one, but this only happens about twice a month so ya. It feels good to get some rest but it may not be the same for everyone.

 

[coreyb]

5x5 isn't for novices. 3x5 is. and you're making the usual mistake of trying to do too much. muscles grow from rest and nutrition, not from doing more work then you need to.

 

[killster1]

5x5 isn't for novices. 3x5 is. and you're making the usual mistake of trying to do too much. muscles grow from rest and nutrition, not from doing more work then you need to.

says 5x5 starting at 45 pounds (which is crazy low amount of weight and that people that are not beginner's do 3x5 with lots of weight).. so i assume it was to me? i will take 2 days off for the weekend i guess and do light cardio. I think best thing for me is to sleep more as i usually only sleep 5-6 hours a day ;(


It also says this using only 3 workouts per week of about 1 hour each.... 1 hour? the 5x5 of each thing only takes 25-30 mins max. Not sure how long i should wait between reps just going by what other guy said of 2 mins between reps (site really doesnt say much).. i guess if i wait 2 mins between each set and do 15 sets of 5 that is about 30 mins plus work out time.. hmm where does the other 30 mins come into play? im sure im still doing it wrong. ugh

so shouldi be doing 3x5? if so should i increase the weight 20 pounds each set?

 

[alkemyst]

It sounds like you need to buy the book and read it.

 

[conorvansmack]

says 5x5 starting at 45 pounds (which is crazy low amount of weight and that people that are not beginner's do 3x5 with lots of weight).. so i assume it was to me? i will take 2 days off for the weekend i guess and do light cardio. I think best thing for me is to sleep more as i usually only sleep 5-6 hours a day ;(


It also says this using only 3 workouts per week of about 1 hour each.... 1 hour? the 5x5 of each thing only takes 25-30 mins max. Not sure how long i should wait between reps just going by what other guy said of 2 mins between reps (site really doesnt say much).. i guess if i wait 2 mins between each set and do 15 sets of 5 that is about 30 mins plus work out time.. hmm where does the other 30 mins come into play? im sure im still doing it wrong. ugh

so shouldi be doing 3x5? if so should i increase the weight 20 pounds each set?

It sounds like you're at the beginning of the programs. The weight starts light so you can learn the proper technique. The workout will go quickly because you don't need much rest between sets. Take as much rest as you need.

The Starting Strength Wiki is a great resource, read through it, especially the section titled "The First Day."

 

[Jeffg010]

It sounds like to me you are more worried about the amount of weight and reps then technique. I see an injury coming your way if you try to be Heman with the weights. Learn the proper way that the lefts need to be done first. There are some good vids on the net that show the proper form.

 

[alkemyst]

Another important thing when starting 'stronglifts', since they are large compound motions the risk for injury goes up much more. You are pulling into the equation a lot more muscle fibers, tendons and ligaments. Those latter two the cause for many injuries when working too fast.

You have to be in it for the long haul. You have to realize injuries and sidelining will happen. You have to know it won't happen overtime, but if you go down for a week or month that you just pick up where you left off.

In a year you will have transformed, keep up with it for 5 to 10 and you will majorly be transformed and 'different' than those around you.

I am dealing with two major injuries now that have made it impossible to hit the gym. Left shoulder and right knee. I am fucked on upper and lower body. Both will more than likely need surgery, but I am too busy this year to schedule. My plan is to complete my project and get that on-board for 2012. It's the rehabilitation that's a bitch. I have spent much of 2009 and 2010 in it only to hurt myself trying to come back too fast and have an asshat in the gym bump into my weights.

 

[Ghiedo27]

The tendency with any self generated (or altered) program is to do too much. In the short term it works out, but in the long term you really have to be more concerned with recovery. Everything from Diet, sleep, and rest days to stretching and massage.

The key thing is to monitor how your body is recovering. I strongly recommend having a log to keep track. Include your waking heart rate and how long / well you slept. If you're overloading your body you will notice a rise in waking heart rate well before you've over extended yourself to the point where your have to take blocks of time off and your motivation suffers. Taking notes on your workout and what you ate that day is also a good idea.

 

[killster1]

The tendency with any self generated (or altered) program is to do too much. In the short term it works out, but in the long term you really have to be more concerned with recovery. Everything from Diet, sleep, and rest days to stretching and massage.

The key thing is to monitor how your body is recovering. I strongly recommend having a log to keep track. Include your waking heart rate and how long / well you slept. If you're overloading your body you will notice a rise in waking heart rate well before you've over extended yourself to the point where your have to take blocks of time off and your motivation suffers. Taking notes on your workout and what you ate that day is also a good idea.

Thank you good points, i eat same thing almost now everyday, My friend said i eat to much fish tho and to watch out for mercury but i will check on that now.. (so i guess i have been switching it up between tuna and salmon and looks liek salmon is better for me as far as mercury content so ill eat mostly that now i guess) http://www.gotmercury.org/article.php?list=type&type=75 Interesting says if i eat 4oz of tuna a day every day the week then i have 215%

Most the time this is what i eat switch up dinner sometimes to beans rice with little cheese and chicken or steak too..


breakfast : cottage chesse non-fat with fruit and then small bowl shredded wheat with frosting with 1% milk,

lunch: hardboil egg 1 or 2 with hot sauce, tunafish sandwich, some sun chips and fruit

dinner: cottage cheese(same non fat) with tunafish and grill chicken breast and tomato's with carrots and other veggies with hot sauce and pepper

night i get munchies so i eat a apple and carrots then rice cakes 2 or 3 that are 50 calories each fat free carmel ones with some milk.


Ill start to log hours slept heart rate when wake.

Also reading about how to much protein will hurt your kidneys but really dont think im on that strict of a diet to do that.

Today actually feeling little sore but threw in 3 sets of curls after the deadlift / squats and overhead presses.

 

[coreyb]

Buy starting strength and practical programming. read them both 10 times. do the program and go to the starting strength forums for any additional help.

that's all you need to do.

also, you aren't eating enough...not even close.

 

[killster1]

Buy starting strength and practical programming. read them both 10 times. do the program and go to the starting strength forums for any additional help.

that's all you need to do.

also, you aren't eating enough...not even close.

thanks for your ever so slight input.. (even tho gave no details on what i should eat and how much and anything else haha)

 

[Wyndru]

Sorry to bump this with an unrelated question, but the 5x5 is a little different depending on the level, the beginner is:

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

StrongLifts 5x5 Workout A StrongLifts 5x5 Workout B
Squat 5x5 Squat 5x5
Bench Press 5x5 Overhead Press 5x5
Barbell Rows 5x5 Deadlift 1x5

The advanced has this as the breakdown:

StrongLifts 5x5 Advanced Week 1-4
Monday Wednesday Friday
Squat 5x5 Squat 5x5 Squat 1x5
Bench Press 1x5 Overhead Press 5x5 Bench Press 5x5
Barbell Rows 1x5 Deadlift 3x5 Barbell Rows 5x5

StrongLifts 5x5 Advanced Week 5-9
Squat 3x3 Deadlift 3x3 Squat 1x3
Bench Press 1x3 Overhead Press 3x3 Bench Press 3x3
Barbell Rows 1x3 Weighted Pull-ups 3x3 Barbell Rows 3x3

I've been lifting for a while (1 year), but not in a structured program like this. The lifts I have been doing are similar in weight and style (on the lower end and less sets though) but I have done the beginner and am not having any muscle fatigue. Could I jump to the advanced method, or should I stick with the program as designed? I'm worried that the 5 sets might wear me down too quick, but according to the program you can fail and just try again the next time, or remove 10% of weight and continue.

I want to do this program correctly, but I don't want to continue doing what seems like an extended deload to me at this point if I shouldn't be.

 

[coreyb]

thanks for your ever so slight input.. (even tho gave no details on what i should eat and how much and anything else haha)

That's because you get all the information you need in the book and the forums.

 

[SociallyChallenged]

Sorry to bump this with an unrelated question, but the 5x5 is a little different depending on the level, the beginner is:

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

The advanced has this as the breakdown:

I've been lifting for a while (1 year), but not in a structured program like this. The lifts I have been doing are similar in weight and style (on the lower end and less sets though) but I have done the beginner and am not having any muscle fatigue. Could I jump to the advanced method, or should I stick with the program as designed? I'm worried that the 5 sets might wear me down too quick, but according to the program you can fail and just try again the next time, or remove 10% of weight and continue.

I want to do this program correctly, but I don't want to continue doing what seems like an extended deload to me at this point if I shouldn't be.

If you're worried about volume, drop it to a 3x5 and stay on the beginner program. The advanced program is for people who have maxed out the linear program. I bet you'll still see gains on the beginner one for at least a bit. Also, I believe StrongLifts has an intermediate program, which is what you should move up to - not the advanced one.

 

[Wyndru]

If you're worried about volume, drop it to a 3x5 and stay on the beginner program. The advanced program is for people who have maxed out the linear program. I bet you'll still see gains on the beginner one for at least a bit. Also, I believe StrongLifts has an intermediate program, which is what you should move up to - not the advanced one.

There is a madcow 5x5 that is designed for when you max out your squats on the beginner, I guess that is the intermediate version. I'll stick with the beginner then and work my way up. Thanks for your suggestion.

 

[SociallyChallenged]

There is a madcow 5x5 that is designed for when you max out your squats on the beginner, I guess that is the intermediate version. I'll stick with the beginner then and work my way up. Thanks for your suggestion.

Personally, I hate 5x5s with a fiery passion. I've never noticed better gains with that compared to a 3x5, but to each his own.