Other rep regime than stronglifts
yirara
Posts: 10,030 Member
I'm looking for a different lifting rep regime than stronglifts as it got so boring. And I always end up with being able to do 3 sets with good form and then it gets ugly. I just don't progress!
I started doing 5,3,1,5 with weight a,b,c,b and a<b<c which is much more fun, and I have not reached the weight where sqats, rows and deadlifts become a serious problem. bench press and ohp are though and I don't know if I'm actually getting stronger or only fast tracking to where I reach my limits. What other, mote varied options are there with heavy lifting?
Btw, i don't have an ereader and Amazon etc only ships here by charging 5 x the price of a normal bookon p&p. It's a rep/ set scheme I'm interested in, not a book.
I started doing 5,3,1,5 with weight a,b,c,b and a<b<c which is much more fun, and I have not reached the weight where sqats, rows and deadlifts become a serious problem. bench press and ohp are though and I don't know if I'm actually getting stronger or only fast tracking to where I reach my limits. What other, mote varied options are there with heavy lifting?
Btw, i don't have an ereader and Amazon etc only ships here by charging 5 x the price of a normal bookon p&p. It's a rep/ set scheme I'm interested in, not a book.
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Well, each program's rep schemes can differ so you really are looking for a different program and not just somebody to say "do three sets of 12", right? So here are a few programs that are not straight 5x5s that you can google and find the details on:
-All Pro's simple beginner routine
-Strong Curves
-Wendler 5/3/1
-Greyskull LP
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5/3/1 has a billion different variations and accessory templates that you can mix and match. If you're bored with that you're probably doomed. I've never seen a more modular, flexible program. Strength work is always going to center on the moderate-to-low rep range and then your volume/hypertrophy work is always going to center on the moderate-to-high rep range and there's not really any (effective) way around that for the most part.
Unless I guess, you just need a break or something. Could always go look up a 20 rep squat program or the bulgarian method or smolov jr or something different to throw in there for a while.0 -
Thanks a lot. I'll look up the programmes you suggested remhh.
To be clear, I was bored by stronglifts! Doing some kind of 5/3/1/5 programme (I don't even know if it exists in this form) is so much fun! I just don't know if it will do anything with regards to gaining strength. After all, Wendler's is not about simply doing 5/3/1 reps either from what I gathered.0 -
Thanks a lot. I'll look up the programmes you suggested remhh.
To be clear, I was bored by stronglifts! Doing some kind of 5/3/1/5 programme (I don't even know if it exists in this form) is so much fun! I just don't know if it will do anything with regards to gaining strength. After all, Wendler's is not about simply doing 5/3/1 reps either from what I gathered.
Sorry, I assumed you were doing 5/3/1 and had just made a typo. Why not just follow one of the 5/3/1 methods? You lift a different weight every week, for different reps. It's definitely a little less boring than a typical 5x5 beginner program.0 -
Thanks a lot. I'll look up the programmes you suggested remhh.
To be clear, I was bored by stronglifts! Doing some kind of 5/3/1/5 programme (I don't even know if it exists in this form) is so much fun! I just don't know if it will do anything with regards to gaining strength. After all, Wendler's is not about simply doing 5/3/1 reps either from what I gathered.
5/3/1 is a good system as well, just make sure you buy the "Beyond 5/3/1" book or you're not using the most current concepts that Jim uses. Even that book is mildly out-dated if you're a member of his site.
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5/3/1, 5x5, Heavy-Light-Medium, Full-Body, the variations are endless.0
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OP, did you actually move to 5/3/1 or when you say 5,3,1,5 did you make up your own program? I'm a bit confused on that because I've never done 5/3/1 so I'm not sure if that is one of the variants.0
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jemhh, I kind of made that up. It takes so long in stronglifts to get to the point where things get really difficult, plus it's always the last 2 sets where I get stuck and don't progress. And I was so bored. So I just ignored the programme and really did 5/3/1/5 with each set being a heavier weight and the second 5 the weight from the second set.
I'm not sure if it does anything in the long run, but at least I managed to get my deadlifts up by 15kg, my rows by 7.5, my squats by 10kg in one week, and my overhead presses progressed for the first time ever. Of course all in good form. Oh, and I also started with power cleans and might try power jerks next time, just for the sake of it. I simply couldn't be bothered before.0 -
jemhh, I kind of made that up. It takes so long in stronglifts to get to the point where things get really difficult, plus it's always the last 2 sets where I get stuck and don't progress. And I was so bored. So I just ignored the programme and really did 5/3/1/5 with each set being a heavier weight and the second 5 the weight from the second set.
I'm not sure if it does anything in the long run, but at least I managed to get my deadlifts up by 15kg, my rows by 7.5, my squats by 10kg in one week, and my overhead presses progressed for the first time ever. Of course all in good form. Oh, and I also started with power cleans and might try power jerks next time, just for the sake of it. I simply couldn't be bothered before.
Be careful with how much you incorporate into your training program. If you add an Oly lift, then something should come out (Press, Bench, or DL). Your body only has so much to work with. Also, if you're stalling then what does your nutrition look like? How long have you been adding the Oly lifts to StrongLifts?
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You could try Clutz training templates for beginners or intermediates. This is a link to his program http://www.clutztraining.com/
I wouldn't suggest smolov if you are new enough to the sport that you are doing stronglifts. I've done both the bench and the squat cycles. Smolov for bench wasn't too demanding but squat flattened me. Some swear by it but I think success is also a function of your age.
There are tons of templates available: 5/3/1, Madcow, Cube, Smolov, CLutz. There are lift specific ones like Coan-Phillipi for deadlift.
Here's a link to powerlifting watch's list of programs they have posted http://www.powerliftingwatch.com/Powerlifting-Training-Programs0 -
Sam_I_Am77 wrote: »
Be careful with how much you incorporate into your training program. If you add an Oly lift, then something should come out (Press, Bench, or DL). Your body only has so much to work with. Also, if you're stalling then what does your nutrition look like? How long have you been adding the Oly lifts to StrongLifts?
I just started with olympic lifts, really. It's so much more fun! I've been doing bodyweight workouts for more than two years now and have been lifting heavy on and off. Partly due to the crappy gym I have (I finally made it work though), partly due to being bored with SL. I'm eating at maintenance at the moment. I know I should eat at a surplus to really gain strength and muscle, but I don't think I want that. There's too much going on in my life at the moment to really start with a bulking cycle. Plus I'm not sure I really want to gain again after I've just lost. I might end up with either more bodyfat again because a lower bf would make my face look too haggard (hey, I'm 41, not so young anymore) or with a terrible face. I certainly don't want to reduce bodyfat any further.
So yes, I do enjoy technically more challenging movements, I don't want to lose more fat, and I don't want to lose the toned look I have now. I guess that's reason enough to still lift heavy.0 -
I started with 5/3/1 and now I wonder if I should do 5x5 instead. Definitely seems more boring though.
5/3/1 hasn't gotten old yet for me. Switching my assistance work this cycle and it feels completely fresh.0 -
I'm still trying to wrap my head around being bored while lifting weights. Heavy weight, mental focus, feeling for form issues, breathe, move the weight five times. Recover. By the last set, I know I'm fatigued, and that makes me put even more of myself into maintaining form. If I lose form and can't do but three reps, I set the weight for about ten seconds and try to get the last two reps.
When I'm lifting, there is nothing else. It is one of the few times I can really let all the stress of my job, family, life just go. It is a special kind of meditation, with a very easy ritual and numbers that are burned into my subconscious (currently 245, 380, 225, 170, and 145). Nothing to look up, nothing to record. If I hit my five by five with good form, add 5.
Now, I can see changing a program when you're stalled and need a kick to get past the plateau. Try something new, get moving again, when that stops working, adjust and adapt.
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I can totally understand why lifting can be almost a form of meditation. frank zane, even Arnold talk about focusing completely on the mind muscle connection. When lifting heavy, if your not completely focused, it can be dangerous. Focus is key. Statistically, visualising your 1rm prior to performance = 10% increase in success (so said my sports psychology lecturer - so it must be true :-)
Just adding my 2 cents. Strong lifts and the varients are great. For me 5x5 is just too much volume for the heaviness I use as well as duration with recovery time between sets.
3x3 I have used for 6 weeks. At first I thought it would be too little volume, but strength has significantly improved, not too long in the gym, very little DOMs = can still apply myself with quality performance in my sports on other days. But will try something new in a month.
Good to see some many people keeping it real with strong lift variants.0 -
I like to mix it up, I am a bit older and have been doing this on and off a while. In my humble opinion you can only do upper/lower/splits/5x5 variations for so long before your body and mind gets used to doing the work. Like the treadmill... you just need to get outside every now and then.
It's pretty simple for me, change it up when you plateau. That's just me though.0 -
Allgoingto... hmm.. 3x3 sounds like a nice variant as well to be honest. It's not so high volume as 5x5 and I think that progression might be possible a little bit faster as I'd only need to get to 3 sets, and not 5. But 5x3 sets might also be an option.
So I guess I've seen all sorts of varients here now. Nothing similar to what I've been doing the last few sessions came along. So maybe that proves that it's useless
But anyway, I enjoy spending part of my break with changing the weights instead of sitting around. It's far too tempting to just grab the phone and play a game - and losing focus while doing that. *sigh* 0 -
I'm doing Starting Strength, which is 3x5 and essentially very similar to SL. Maybe give that a shot, I'm sure it would be easier to progress.0
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Unless I guess, you just need a break or something. Could always go look up a 20 rep squat program or the bulgarian method or smolov jr or something different to throw in there for a while.
That program is boring. It's the same lift three times a week.
Being said- that sh1t sucks some major donkey D*ck. I have never been more psychologically challenged than that 6 weeks of squatting. By the end of week 4 I was dreading going to the gym.
Yes. I talked to jesus on that. Rip was correct.0 -
Unless I guess, you just need a break or something. Could always go look up a 20 rep squat program or the bulgarian method or smolov jr or something different to throw in there for a while.
That program is boring. It's the same lift three times a week.
Being said- that sh1t sucks some major donkey D*ck. I have never been more psychologically challenged than that 6 weeks of squatting. By the end of week 4 I was dreading going to the gym.
Yes. I talked to jesus on that. Rip was correct.
I got to agree, it sounds boring. Plus I'm not training for muscle hypertrophy or max gain, but for enjoying technically challenging movements (I do love breast stroke in swimming as it's not easy to do well), gaining some strength and trying to keep my body good enough toned (yes, I know what toned means!). I did lifting heavy at uni around 2004 or so, and was the only girl lifting heavy at that time. Well.. I stopped sometime later for various reasons, but I also enjoyed it back then.0 -
Why no go by instinct? Keep a journal, change exercises once in a while. High reps when you feel like it. Make it fun!0
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Unless I guess, you just need a break or something. Could always go look up a 20 rep squat program or the bulgarian method or smolov jr or something different to throw in there for a while.
That program is boring. It's the same lift three times a week.
Being said- that sh1t sucks some major donkey D*ck. I have never been more psychologically challenged than that 6 weeks of squatting. By the end of week 4 I was dreading going to the gym.
Yes. I talked to jesus on that. Rip was correct.
I got to agree, it sounds boring. Plus I'm not training for muscle hypertrophy or max gain, but for enjoying technically challenging movements (I do love breast stroke in swimming as it's not easy to do well), gaining some strength and trying to keep my body good enough toned (yes, I know what toned means!). I did lifting heavy at uni around 2004 or so, and was the only girl lifting heavy at that time. Well.. I stopped sometime later for various reasons, but I also enjoyed it back then.
why not do oly lifting- that might be more interesting to you because it's technical and explosive at the same time.0 -
why not do oly lifting- that might be more interesting to you because it's technical and explosive at the same time.
Wouldn't mind. But I do have to be careful. I cannot simply drop the weight when it gets too heavy as I'll damage the (don't laugh) softwood flooring at the gym. I don't know who planned that place, but it is a joke
I do wonder what will happen once I reach 90kg with deadlifts. Because that's the maximum weights I have including the bar, which isn't an olympic bar either. I very much doubt it's able to hold much more anyway 
Anyway, with a bit of luck it's my bodyweight, 60kg tomorrow. 0 -
why not do oly lifting- that might be more interesting to you because it's technical and explosive at the same time.
Wouldn't mind. But I do have to be careful. I cannot simply drop the weight when it gets too heavy as I'll damage the (don't laugh) softwood flooring at the gym. I don't know who planned that place, but it is a joke I do wonder what will happen once I reach 90kg with deadlifts. Because that's the maximum weights I have including the bar, which isn't an olympic bar either. I very much doubt it's able to hold much more anyway Anyway, with a bit of luck it's my bodyweight, 60kg tomorrow.
time for a new gym.0 -
Lots of variety in rep ranges.
http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html0 -
Unless I guess, you just need a break or something. Could always go look up a 20 rep squat program or the bulgarian method or smolov jr or something different to throw in there for a while.
That program is boring. It's the same lift three times a week.
Being said- that sh1t sucks some major donkey D*ck. I have never been more psychologically challenged than that 6 weeks of squatting. By the end of week 4 I was dreading going to the gym.
Yes. I talked to jesus on that. Rip was correct.
I got to agree, it sounds boring. Plus I'm not training for muscle hypertrophy or max gain, but for enjoying technically challenging movements (I do love breast stroke in swimming as it's not easy to do well), gaining some strength and trying to keep my body good enough toned (yes, I know what toned means!). I did lifting heavy at uni around 2004 or so, and was the only girl lifting heavy at that time. Well.. I stopped sometime later for various reasons, but I also enjoyed it back then.
If you don't care for size or strength, why not do something like Crossfit? They do all kinds of crazy workouts, mixing up powerlifting and oly lifting and cardio and random...everything. Lots of work with little rest, lots of random workouts, lots of variety in general. Much less likely that you'll be bored. You'll have great endurance, pretty decent strength and aesthetics (especially as a woman). Sounds like its right up your alley.
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Unless I guess, you just need a break or something. Could always go look up a 20 rep squat program or the bulgarian method or smolov jr or something different to throw in there for a while.
That program is boring. It's the same lift three times a week.
Being said- that sh1t sucks some major donkey D*ck. I have never been more psychologically challenged than that 6 weeks of squatting. By the end of week 4 I was dreading going to the gym.
Yes. I talked to jesus on that. Rip was correct.
I got to agree, it sounds boring. Plus I'm not training for muscle hypertrophy or max gain, but for enjoying technically challenging movements (I do love breast stroke in swimming as it's not easy to do well), gaining some strength and trying to keep my body good enough toned (yes, I know what toned means!). I did lifting heavy at uni around 2004 or so, and was the only girl lifting heavy at that time. Well.. I stopped sometime later for various reasons, but I also enjoyed it back then.
If you don't care for size or strength, why not do something like Crossfit? They do all kinds of crazy workouts, mixing up powerlifting and oly lifting and cardio and random...everything. Lots of work with little rest, lots of random workouts, lots of variety in general. Much less likely that you'll be bored. You'll have great endurance, pretty decent strength and aesthetics (especially as a woman). Sounds like its right up your alley.
And you'll be able to drop the bars if needed. lol0 -
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If you don't care for size or strength, why not do something like Crossfit? They do all kinds of crazy workouts, mixing up powerlifting and oly lifting and cardio and random...everything. Lots of work with little rest, lots of random workouts, lots of variety in general. Much less likely that you'll be bored. You'll have great endurance, pretty decent strength and aesthetics (especially as a woman). Sounds like its right up your alley.
Why I don't go to another gym or do crossfit? Because I don't live in a western country and don't have access to another gym. If I went to a normal gym around the corner the people would look at me, and send me away again. Women aren't encouraged to work out and nobody would want me in a public gym. Women go to health clubs, which might have a zumba class, and that's it. I'm basically stuck with the training room belonging to my accommodation.0
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