Starting Stronglifts 5 X 5 2mrw
Wookinpanub
Posts: 635 Member
Beginning the next phase of my transformation. Phase one was going from fatso to normal (according to BMI) although teetering on edge of normal-overweight but I think the bmi is a little off. 
Phase one included just cardio and then adding machines some isolation free weights, cable exercises, some bench. The last couple weeks been incorporating some of the stronglifts into my routine on occasion. I lift for about 20 mins after I do cardio for 30-45 mins. I am at my gym about 4-6 X per week.
My question besides any general tips is since Stronglifts is only 3 days per week and I still want to do Cardio about 4-5 days, would you recommend not doing other lifts to supplement either on SL days or in between SL days? I would like to add some cable cross overs after the bench press days as my chest is feeble. Also wouldn't mind adding some shoulder shrugs as I want defined traps, maybe some arm curls too.
Phase one included just cardio and then adding machines some isolation free weights, cable exercises, some bench. The last couple weeks been incorporating some of the stronglifts into my routine on occasion. I lift for about 20 mins after I do cardio for 30-45 mins. I am at my gym about 4-6 X per week.
My question besides any general tips is since Stronglifts is only 3 days per week and I still want to do Cardio about 4-5 days, would you recommend not doing other lifts to supplement either on SL days or in between SL days? I would like to add some cable cross overs after the bench press days as my chest is feeble. Also wouldn't mind adding some shoulder shrugs as I want defined traps, maybe some arm curls too.
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lulz, gtg, BoL!
Do the program as it is written. If it says to do an assistance lift, do it. If it doesn't say to, don't. Cable cross overs aren't going to help a feeb chest, following SL will.My question besides any general tips is since Stronglifts is only 3 days per week and I still want to do Cardio about 4-5 days, would you recommend not doing other lifts to supplement either on SL days or in between SL days? I would like to add some cable cross overs after the bench press days as my chest is feeble. Also wouldn't mind adding some shoulder shrugs as I want defined traps, maybe some arm curls too.
Do the program, give it a couple quarters, then reassess.0 -
lulz, gtg, BoL!
Do the program as it is written. If it says to do an assistance lift, do it. If it doesn't say to, don't. Cable cross overs aren't going to help a feeb chest, following SL will.
Do the program, give it a couple quarters, then reassess.
Ok - I read somewhere else that for ideal chest development you need pushing lifts like bench and squeezing lifts like flys or cable cross overs.
What's you take on cardio? My diet is not the best so I think I need to help burn the extra calories.
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Just do the program the 3 days and do cardio on off days. I would not recommend doing a lot of cardio in a deficit while running stronglifts, recovery may not be great that way.
In a deficit you will not be building up your traps anyway, so there really is no point in working them, unless it is a weak point in any of your lifts and is holding you back from progressing.0 -
Do the cardio. Ain't going to kill you.
I'm lifting hard about 4 days a week on average, and the cardio is a grind for me, but I'm no cardio bunny. (It helps that I've set up my trainer in the basement with a nice screen.
Do the SL program first. There is a purchasable add on with assistance lifts, buy that and see what it does to the SL program. You won't need them unless you're fixing a side to side imbalance, but mentally that might work better for you and your adherence.0 -
Give it a few weeks to see how your body reacts to the different style of training. I've done two 12 week rounds with a 5x5 program and I've made the most strength gains ever compared to previous lifting. It doesn't look hard on paper but if you're lifting heavy like the program calls for you will be gassed every session. I never needed cardio and didn't do accessory work either.
Google Ice Cream Fitness 5x5 (Jason Blaha) this would be a program I think you'd definitely benefit from and enjoy.
Hope this helps!0 -
SLs does neglect the upper chest. I would do incline bench with dumbells as assistance after flat bench days.0
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OHP oesn't effectively work upper chest?0
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LeadingMuscle wrote: »
That's your own experience. My chest hasn't looked better since using 5x5 programs. I can't remember the last time I've done Incline DB Bench........
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pick on.
any one.
you're starting from practically nothing- any program designed for a beginner is going to do you more good than trying to cobble together programs.
Pick one that you think you'll stick to and go from there.0 -
Wookinpanub wrote: »
Because it has additional assistance work. Although at your level of experience, you probably don't need it.0 -
LolBroScience wrote: »Wookinpanub wrote: »
Because it has additional assistance work. Although at your level of experience, you probably don't need it.
What LolBroScience said exactly! Based on what you stated in your OP it sounded like you wanted some added in assistance work. I made the mistake of trying to put together my own program as a newbie and it was a waste of time and I didn't even realize it!
I feel that you're more likely to stick to a program that includes the things you're looking while being a 5x5 program.
I'm taking a break from ICF 5x5 but it will be what I go back to next program. Serious gains from it!
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another option, if you want to cobble up something, hire a trainer. IF the trainer has good knowledge, they'll be able to give you a program that balances your desire to do assistance work, with improving your real world performance.0
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