can stronglift be reduced to 3x5?
Replies
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Then I would say go ahead and try the P90x or other alternatives that you mentioned or a different lifting program (like the All Pro's I mentioned above.) For me, right now, I am at a spot where my main focus is losing fat. Eventually, I want to build muscle and I'd like to gain strength but I'm at the point where, as long as I am eating in a deficit, my strength is pretty much just going nowhere. So I'm lifting to maintain right now and I am perfectly fine with that and it sounds like you are the same. Your goals and focus may change down the road, when you are at or closer to your ideal weight/weight range. That is completely normal and to be expected. Any of those programs will be fine for you for your current focus.
Yeah once I'm in maintenance phase, ill worry about building strength, all I know is I'll never want to be one of those guys who live to lift and has huge muscles. Nothing wrong with those guys, just isn't me.
Thanks
Don't underestimate the value of simply being better at life. Lifting things, moving things, etc... you do that every day. Strength training makes them easier and safer. I can't begin to tell you all the benefits I see in that regard as a result of my lifting. There's a difference between being strong and being big. Being strong is good for everyone.
Yeah I get that but how do you find the right balance? I'm fine lifting weights if I can still lose weight. I was getting up at 4:30 to get to the gym by 5 to lift, I have to be home by 6:30 cause that's when the wife leaves for work. I can go on a walk at lunch time to get my cardio in. Its the weekends that are more of a time constraint for me. On the days I lift and walk I probably eat over 1800 to 2k calories (net is about 1340 because I burned 600+ calories). Is that enough? But on days I don't have time to get a walk in, I want to be able to shorten my lift and get my cardio in without spending more than an hour to an hour and 15 minutes (cause wife is usually doing a class and we go together)
That's why I was asking about going to 3 sets.0 -
Then I would say go ahead and try the P90x or other alternatives that you mentioned or a different lifting program (like the All Pro's I mentioned above.) For me, right now, I am at a spot where my main focus is losing fat. Eventually, I want to build muscle and I'd like to gain strength but I'm at the point where, as long as I am eating in a deficit, my strength is pretty much just going nowhere. So I'm lifting to maintain right now and I am perfectly fine with that and it sounds like you are the same. Your goals and focus may change down the road, when you are at or closer to your ideal weight/weight range. That is completely normal and to be expected. Any of those programs will be fine for you for your current focus.
Yeah once I'm in maintenance phase, ill worry about building strength, all I know is I'll never want to be one of those guys who live to lift and has huge muscles. Nothing wrong with those guys, just isn't me.
Thanks
Don't underestimate the value of simply being better at life. Lifting things, moving things, etc... you do that every day. Strength training makes them easier and safer. I can't begin to tell you all the benefits I see in that regard as a result of my lifting. There's a difference between being strong and being big. Being strong is good for everyone.
Yeah I get that but how do you find the right balance? I'm fine lifting weights if I can still lose weight. I was getting up at 4:30 to get to the gym by 5 to lift, I have to be home by 6:30 cause that's when the wife leaves for work. I can go on a walk at lunch time to get my cardio in. Its the weekends that are more of a time constraint for me. On the days I lift and walk I probably eat over 1800 to 2k calories (net is about 1340 because I burned 600+ calories). Is that enough? But on days I don't have time to get a walk in, I want to be able to shorten my lift and get my cardio in without spending more than an hour to an hour and 15 minutes (cause wife is usually doing a class and we go together)
That's why I was asking about going to 3 sets.
Stronglifts was designed to drop from 5x5 to 3x5 when you stall on lifts. I ended up dropping early due to getting annoyed with the volume when it's that heavy (and the workouts were LONG). I now lift about 30-40 minutes depending doing 3x5.0 -
I think people get too caught up on the 1370 and not realize that I'm not actually eating that little... I can totally survive on 1500 a day without exercise if I wanted to but looking at my last 30 days(not counting my birthday and today) I'm averaging about 1826 actually consumed calories per day.0
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Do what you want homie. You've already had some good success, do what you think is appropriate to maintain it.0
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I did the SL5x5 version but didn't see the results I was looking for, yes I got stronger but body didn't change much changing to the ICF 5x5 made a massive change to my physique. For me SL5x5 doesn't have enough volume to be an optimum program0
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Thanks lishie.
I think when I can I'll do 5x5 and when I'm in a time crunch I'll do 3x5.
I'll keep eating 1,800+ on days I lift.0 -
Here is some support for why I’d do 5 x 3 heavier instead of 3 x 5 - http://www.ncbi.nlm.nih.gov/pubmed/25546444. The additional sets should give you better strength gains/maintenance.
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Reefboy1980 wrote: »I did the SL5x5 version but didn't see the results I was looking for, yes I got stronger but body didn't change much changing to the ICF 5x5 made a massive change to my physique. For me SL5x5 doesn't have enough volume to be an optimum program
The OP is already complaining about how long SL takes. I'm running ICF as well and it takes MORE time than SL.0 -
Easy - do supper sets
If your short on time I would do super sets for example bench - rows repeat. Imo far more effective than doing cardio after the workout0 -
Reefboy1980 wrote: »Easy - do supper sets
If your short on time I would do super sets for example bench - rows repeat. Imo far more effective than doing cardio after the workout
While ICF is labeled as a beginner program, based on other posts from the OP, it's not a program he should do. He's already concerned on form for the basic 5 and ICF adds more. Super sets are a valid suggestion for those in a time crunch but not for this OP. Who als fairly recently started SL. (yes, I have a creepy memory about threads here, I wish I didn't lol)
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AllanMisner wrote: »Here is some support for why I’d do 5 x 3 heavier instead of 3 x 5 - http://www.ncbi.nlm.nih.gov/pubmed/25546444. The additional sets should give you better strength gains/maintenance.
That's all well and good but he's already stated numerous times that he doesn't care about getting big or strong. 3x5, 3x a week is plenty for maintaining LBM during a cut, IMO. Especially if you're strapped for time. Crap, I'm only doing 2 workouts a week to maintain LBM during an aggressive cut. He'll be fine.
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Then I would say go ahead and try the P90x or other alternatives that you mentioned or a different lifting program (like the All Pro's I mentioned above.) For me, right now, I am at a spot where my main focus is losing fat. Eventually, I want to build muscle and I'd like to gain strength but I'm at the point where, as long as I am eating in a deficit, my strength is pretty much just going nowhere. So I'm lifting to maintain right now and I am perfectly fine with that and it sounds like you are the same. Your goals and focus may change down the road, when you are at or closer to your ideal weight/weight range. That is completely normal and to be expected. Any of those programs will be fine for you for your current focus.
Yeah once I'm in maintenance phase, ill worry about building strength, all I know is I'll never want to be one of those guys who live to lift and has huge muscles. Nothing wrong with those guys, just isn't me.
Thanks
Don't underestimate the value of simply being better at life. Lifting things, moving things, etc... you do that every day. Strength training makes them easier and safer. I can't begin to tell you all the benefits I see in that regard as a result of my lifting. There's a difference between being strong and being big. Being strong is good for everyone.
Yeah I get that but how do you find the right balance? I'm fine lifting weights if I can still lose weight. I was getting up at 4:30 to get to the gym by 5 to lift, I have to be home by 6:30 cause that's when the wife leaves for work. I can go on a walk at lunch time to get my cardio in. Its the weekends that are more of a time constraint for me. On the days I lift and walk I probably eat over 1800 to 2k calories (net is about 1340 because I burned 600+ calories). Is that enough? But on days I don't have time to get a walk in, I want to be able to shorten my lift and get my cardio in without spending more than an hour to an hour and 15 minutes (cause wife is usually doing a class and we go together)
That's why I was asking about going to 3 sets.- Finding balance is a challenge, no doubt.
- Lifting weights won't impact your weight loss in the least.
- Conservatively, you have an hour to work out. You should be able to lift for 30 mins then walk or whatever for 30 mins, no problem. Would that work for you?
- If weekends are a problem, focus on cardio on those days since that seems to be your priority. Lift 2-3x during the week, then the weekends are yours for whatever.
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Must admit haven't read the whole thread just wanted to throw my SL5x5 experience into the mix
I actually started as suggested with just the bar & each session increased 2.5kg that way I was a able to nail my form down, now 2.5 yrs of training I'm planning on a powerlifting meet
You tube is a great source for watching form videos too
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Then I would say go ahead and try the P90x or other alternatives that you mentioned or a different lifting program (like the All Pro's I mentioned above.) For me, right now, I am at a spot where my main focus is losing fat. Eventually, I want to build muscle and I'd like to gain strength but I'm at the point where, as long as I am eating in a deficit, my strength is pretty much just going nowhere. So I'm lifting to maintain right now and I am perfectly fine with that and it sounds like you are the same. Your goals and focus may change down the road, when you are at or closer to your ideal weight/weight range. That is completely normal and to be expected. Any of those programs will be fine for you for your current focus.
Yeah once I'm in maintenance phase, ill worry about building strength, all I know is I'll never want to be one of those guys who live to lift and has huge muscles. Nothing wrong with those guys, just isn't me.
Thanks
Don't underestimate the value of simply being better at life. Lifting things, moving things, etc... you do that every day. Strength training makes them easier and safer. I can't begin to tell you all the benefits I see in that regard as a result of my lifting. There's a difference between being strong and being big. Being strong is good for everyone.
Here, here! For me, there's nothing like working outside in the yard or working on projects around the house and barely having to take any rest breaks or even tiring that much throughout the day. I attribute that to being in the weight room throughout the week.
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Reefboy1980 wrote: »I did the SL5x5 version but didn't see the results I was looking for, yes I got stronger but body didn't change much changing to the ICF 5x5 made a massive change to my physique. For me SL5x5 doesn't have enough volume to be an optimum program
I just saw this one the other day, that looks like a good program but its more time consuming0 -
Then I would say go ahead and try the P90x or other alternatives that you mentioned or a different lifting program (like the All Pro's I mentioned above.) For me, right now, I am at a spot where my main focus is losing fat. Eventually, I want to build muscle and I'd like to gain strength but I'm at the point where, as long as I am eating in a deficit, my strength is pretty much just going nowhere. So I'm lifting to maintain right now and I am perfectly fine with that and it sounds like you are the same. Your goals and focus may change down the road, when you are at or closer to your ideal weight/weight range. That is completely normal and to be expected. Any of those programs will be fine for you for your current focus.
Yeah once I'm in maintenance phase, ill worry about building strength, all I know is I'll never want to be one of those guys who live to lift and has huge muscles. Nothing wrong with those guys, just isn't me.
Thanks
Don't underestimate the value of simply being better at life. Lifting things, moving things, etc... you do that every day. Strength training makes them easier and safer. I can't begin to tell you all the benefits I see in that regard as a result of my lifting. There's a difference between being strong and being big. Being strong is good for everyone.
Yeah I get that but how do you find the right balance? I'm fine lifting weights if I can still lose weight. I was getting up at 4:30 to get to the gym by 5 to lift, I have to be home by 6:30 cause that's when the wife leaves for work. I can go on a walk at lunch time to get my cardio in. Its the weekends that are more of a time constraint for me. On the days I lift and walk I probably eat over 1800 to 2k calories (net is about 1340 because I burned 600+ calories). Is that enough? But on days I don't have time to get a walk in, I want to be able to shorten my lift and get my cardio in without spending more than an hour to an hour and 15 minutes (cause wife is usually doing a class and we go together)
That's why I was asking about going to 3 sets.- Finding balance is a challenge, no doubt.
- Lifting weights won't impact your weight loss in the least.
- Conservatively, you have an hour to work out. You should be able to lift for 30 mins then walk or whatever for 30 mins, no problem. Would that work for you?
- If weekends are a problem, focus on cardio on those days since that seems to be your priority. Lift 2-3x during the week, then the weekends are yours for whatever.
That actually works0 -
Reefboy1980 wrote: »Must admit haven't read the whole thread just wanted to throw my SL5x5 experience into the mix
I actually started as suggested with just the bar & each session increased 2.5kg that way I was a able to nail my form down, now 2.5 yrs of training I'm planning on a powerlifting meet
You tube is a great source for watching form videos too
Powerlifting will never be my focus0 -
It is but you could super set some of exercises to reduce time
Imo it's far superior to SL0 -
Reefboy1980 wrote: »It is but you could super set some of exercises to reduce time
Imo it's far superior to SL
Not for his goals/priorities.
Did you actually read the thread?0 -
Reefboy1980 wrote: »Must admit haven't read the whole thread just wanted to throw my SL5x5 experience into the mix
Ah, ok. There it is.
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Reefboy1980 wrote: »It is but you could super set some of exercises to reduce time
Imo it's far superior to SL
While I agree ICF is "better" than SL (I like it a lot more than SL).
I already addressed this with you and had you read the thread, you would have realized that the OP is a reluctant lifter already and doesn't like the time suck of SL. Even with supersetting ICF, it's still going to take more time than SL. And you'll be the DB in the gym taking over a lot of equipment.
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Just wanted to throw my SL experience into the mix0
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That's fine but you really should read the thread first.Reefboy1980 wrote: »Just wanted to throw my SL experience into the mix
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Yeah sorry guys, I should have read the whole thread. I was reading but when using a mobile I must of skipped out page 20
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I think it is possible to gain strength at 3 to 5 reps, but you would need really focus on making both form and weight. To ensure that you are working hard enough that last set should be a struggle. I think that it might be more realistic to due 3 x 5 to 7 reps with adding cardio between sets. The easy way to do this is to add jumping jacks, mountain climbers or any jumping type motion to really amp up your heart rate.
I hope this helps.0 -
lishie_rebooted wrote: »
With your plan, you'll ensure you have very little in the way of muscle, so then with that in mind.
Then I would say go ahead and try the P90x or other alternatives that you mentioned or a different lifting program (like the All Pro's I mentioned above.) For me, right now, I am at a spot where my main focus is losing fat. Eventually, I want to build muscle and I'd like to gain strength but I'm at the point where, as long as I am eating in a deficit, my strength is pretty much just going nowhere. So I'm lifting to maintain right now and I am perfectly fine with that and it sounds like you are the same. Your goals and focus may change down the road, when you are at or closer to your ideal weight/weight range. That is completely normal and to be expected. Any of those programs will be fine for you for your current focus.
Yeah once I'm in maintenance phase, ill worry about building strength, all I know is I'll never want to be one of those guys who live to lift and has huge muscles. Nothing wrong with those guys, just isn't me.
Thanks
You have a good plan. Keep it up, consistency is key.
@Robbnva, the poster is in timeout so he's got bars across his profile pic in the forums. There is a bug in the app/mobile version where the bars cover the entire post.
If you use the desktop version, you can read what dbmata said.
it's a known issue with MFP.
I've quoted the post here for you.
LMAO0 -
SL is specifically designed to go down to 3x5 and then 1x5 as you progress. So yes, 3x5 is fine assuming intensity is there. Worst case, progress may be slower. Not the end of the world.
yeah^...also, starting strength is 3x5..Progress may even be quicker in terms of weight because you may be able to add weight quicker while only doing 3 sets.0 -
Ilikelamps wrote: »SL is specifically designed to go down to 3x5 and then 1x5 as you progress. So yes, 3x5 is fine assuming intensity is there. Worst case, progress may be slower. Not the end of the world.
yeah^...also, starting strength is 3x5..Progress may even be quicker in terms of weight because you may be able to add weight quicker while only doing 3 sets.
But SS is slightly different right?0 -
Ilikelamps wrote: »SL is specifically designed to go down to 3x5 and then 1x5 as you progress. So yes, 3x5 is fine assuming intensity is there. Worst case, progress may be slower. Not the end of the world.
yeah^...also, starting strength is 3x5..Progress may even be quicker in terms of weight because you may be able to add weight quicker while only doing 3 sets.
But SS is slightly different right?
It is.
I believe it has cleans?
I'm not as familiar with the program as I should be.
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This discussion has been closed.
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