Tweaking Stronglift routine

[saechaka]

I'm currently 5'7 and about 157lbs. I"m currently on the stronglift routine and was thinking about tweaking a couple things. I want to switch to front squats for the midweek work and alternate between barbell and dumbbell bench. I'm looking to gain muscle and hitting 165lbs would be my goal. I'm not in a rush to get there. My current numbers are:

bench: 145lbs
oh press: 85lbs
deadlift: 145lbs
squats: 140lbs
rows: 120lbs
dips: weighted w/35lbs, 3 sets of 10
pull ups: 9,6,6

Would alternating the bench and squat hurt the program too much?

 

[MegaVovaN]

While messing with that routine is frowned upon, I think barbell/DB bench press is fine. In fact, DB bench press is better than barbell one, since each arm does equal work (stronger arm does not compensate for weaker arm).

Don't know enough about front squats to tell you about them.

 

[presidentender]

Off the top of my head, I was going to say that cutting back squats out in favor of front squats was a bad idea. However, this suggest that it doesn't matter much, and this is in love with front squats over back squats. I like back squats because it's possible to add more weight, and it strengthens the parts where I'm weakest by default. Might as well try front squats and see how you feel.

 

[KoolDrew]

Any reason you feel the need to change?

If you're getting to the point where heavy back squatting 3x a week is too much, then doing front squats in the middle of the week would be a good idea. As for switching between dumbell and barbell press, I wouldn't just right now. Work on getting your barbell bench up.

 

[SociallyChallenged]

Originally posted by: KoolDrew
Any reason you feel the need to change?

If you're getting to the point where heavy back squatting 3x a week is too much, then doing front squats in the middle of the week would be a good idea. As for switching between dumbell and barbell press, I wouldn't just right now. Work on getting your barbell bench up.

Any particular reasoning behind getting the BB bench up before implementing DBs?

 

[brikis98]

unless you have a very good reason for doing so (namely, an injury), you really shouldn't tweak the routine. the stronglifts program was designed with those specific exercises for a reason, and as you are not an expert, you'll most likely make it less effective by messing with it. of course, as a beginner, you'll see massive results from just about anything... but doing the program as written will be the best bang for your buck, especially after you have a year or two of lifting under your belt.

 

[brikis98]

Originally posted by: SociallyChallenged

Originally posted by: KoolDrew
Any reason you feel the need to change?

If you're getting to the point where heavy back squatting 3x a week is too much, then doing front squats in the middle of the week would be a good idea. As for switching between dumbell and barbell press, I wouldn't just right now. Work on getting your barbell bench up.

Any particular reasoning behind getting the BB bench up before implementing DBs?

nothing wrong with dumbell bench press, but for beginners, the barbell is the way to go. you can read about it in this thread in the section "can I do DB presses instead of barbell presses".

 

[saechaka]

the only reason I wanna switch between back and front squats is that I feel it gives my legs a break b/c my legs feel tired but not sore all week. plus I really enjoyed doing front squats eventhough I could only do 120lbs. and on my bench i'm getting close to my goal of being able to bench my bodyweight so I was thinking about adding the dumbbells in there. I just want to be able to do my bodyweight in the major areas such as squats, bench, deadlift. for deadlift ill do whatever is comfortable once I hit my bodyweight in the major areas.

thanks for the advice ill switch it up and see how it feels

 

[paulxcook]

Originally posted by: SociallyChallenged

Originally posted by: KoolDrew
Any reason you feel the need to change?

If you're getting to the point where heavy back squatting 3x a week is too much, then doing front squats in the middle of the week would be a good idea. As for switching between dumbell and barbell press, I wouldn't just right now. Work on getting your barbell bench up.

Any particular reasoning behind getting the BB bench up before implementing DBs?

It is easier to increase weight incrementally when using a barbell. I much prefer DB chest press, but you can't make the small jumps in weight with them, you're basically stuck increasing by 10lbs (5 lbs per DB) or none at all. Hence, I'm doing BB bench press for the foreseeable future. Perhaps that's why Drew suggested what he did.

 

[gramboh]

BB bench you can move more weight and probably gain more strength, although I like the balancing of the DB press. I'm doing strictly BB bench until I can do my own weight 5x5 (also on SL 5x5). For squats, personally I'd stick with back squats until you can squat your own BW at least. Front squats will hit your quads more and if you are feeling like 3x a week is too much, go for it.

I think both are pretty minor changes and you will benefit either way. Let us know how it goes.

 

[KoolDrew]

Originally posted by: SociallyChallenged

Originally posted by: KoolDrew
Any reason you feel the need to change?

If you're getting to the point where heavy back squatting 3x a week is too much, then doing front squats in the middle of the week would be a good idea. As for switching between dumbell and barbell press, I wouldn't just right now. Work on getting your barbell bench up.

Any particular reasoning behind getting the BB bench up before implementing DBs?

As a beginner he should be sticking to the basic lifts and worry about getting those lifts up. He will obviously see less strength gains in the BB bench by alternating.

Front squats is a different story. If he feels too fatigued from back squatting heavy 3x a week, he should either have a light back squat day or a front squat day (which will be lighter weight anyway).