Stronglifts vs nrolfw vs strong curves

jontucc

i have started stronglifts for about 3 weeks and am finding the heavy weights really hard.
I am currently lifting the following weights:

Squat 32.5 kg
Ohp 10 kg
Barbell row 12.5kg
Bench 12.5 kg
Dead lift 32.5 kg

I have not progressed on bench or ohp for 2 workouts.

My question is should I continue and not worry too much about progression or would the other programs nrolfw or strong curves be better suited to a beginner like me? I have read a few reviews on those programs and it sounds like they require additional equipment to the bar. I workout at home and prefer to not buy anything extra unless I absolutely have to due to space issues.

Would much appreciate any insights.

AllanMisner

Ever hear the quote, "Anything worth having is worth working for."? It is supposed to be hard. It is supposed to tax your body so the muscle gets a very clear message, grow and get stronger because this woman/man has to move weight. Just keep on the program, keep pushing yourself, you'll get better over time. Patience, persistence, progression.

DopeItUp

Any program worth doing is not going to be easy. If you only have basic equipment then something simple like SS or SL is probably your best bet. I know SC and NROLFW incorporate lots of accessory movements that will require adaptation or more equipment.

jontucc

Thanks. I am happy to keep exercising I just wasnt sure if it was too advanced for me. If I am unable to go up in weight do you think I should do extra reps at the same weight or is it best to stick with 5x5 ? Sorry if this is a silly question I am still learning.

DawnEmbers

NROLFW does require a lot more equipment as it moves around depending on the stage. Stage one involves squats, deadlift, lat pulldown, some dumbbell exercises along with needing a ball for crunches. Each program is going to be hard and progression will go so far per lift before things slow down, doesn't matter which one is being used. Part of the point is getting to the harder weights then developing in order to work past them.

I did stronglifts for 12 weeks and found OHP and bench to be the hardest to progress and are the ones I had to de-load on during that time. I'd say keep working on the program and give it longer in order to access whether it's the best for your goals or not. Follow the plan, de-load when necessary and work your way up again.

AllanMisner

jontucc wrote: »

Thanks. I am happy to keep exercising I just wasnt sure if it was too advanced for me. If I am unable to go up in weight do you think I should do extra reps at the same weight or is it best to stick with 5x5 ? Sorry if this is a silly question I am still learning.

Stick to the program, the strength will come with the work over time. You're still working out neuromuscular connections. Once those sort out, you'll see improvement just from being more efficient. Just be patient and follow the plan, it has stood the test of time because it works.

cwolfman13

jontucc wrote: »

i have started stronglifts for about 3 weeks and am finding the heavy weights really hard.
I am currently lifting the following weights:

Squat 32.5 kg
Ohp 10 kg
Barbell row 12.5kg
Bench 12.5 kg
Dead lift 32.5 kg

I have not progressed on bench or ohp for 2 workouts.

My question is should I continue and not worry too much about progression or would the other programs nrolfw or strong curves be better suited to a beginner like me? I have read a few reviews on those programs and it sounds like they require additional equipment to the bar. I workout at home and prefer to not buy anything extra unless I absolutely have to due to space issues.

Would much appreciate any insights.

Done correctly, any of those programs should be challenging...that's kind of the point. In RE to the actual programs themselves, Strong Lifts is a pure strength building program and is very basic.

New Rules and SC are both more general fitness resistance programs and will work you in a variety of rep ranges with a variety of accessory work in addition to your primary lifts depending on what stage of the program you are in.

My wife has done Starting Strength (with me) and it wasn't her thing...mostly she was bored and also she's an avid runner and squatting heavy every workout was killing her run times...she liked both New Rules and SC though she did say New Rules got a little convoluted and overly complicated at the end (which is when she moved on to SC). In general, when her friends ask, she usually recommends to start with New Rules to become more familiar with some of the stuff you will be doing in SC.

She now does New Rules Supercharged which doesn't provide you with an actual workout, but rather a set of templates for various goals and you fill those templates in with specific exercises as per the description of what you're supposed to be doing...i.e. the template is going to tell you to do some kind of squatting movement for which you can go to the squat section of the book and pick from one of the many variations...it is also good in that it explains what variations are good for whatever specific purpose...i.e. back squats are awesome in strength building and hypertrophy cycles...but goblet squats may be more appropriate for a high rep muscular endurance cycle...stuff like that.

jontucc

Thank you I really appreciate all the responses.
I just want to ask this question again because I am still not sure. I did 10kg on ohp for 2 workouts. Yesterday I tried 12.5kg and could only get to 3 reps on the first set so I went back down to 10kg for the 5 sets. Would it be advantageous to do say extra 2 sets to build some strength or just leave it at 5 and try again next workout at 12.5kg?

Graceious1

As others have said deload if you have to. I have decided to go up in 2.5 lbs on everthing but the deadlift. With the deadlift iI increase it by 5lbs a time now. Sometimes you have to go back before you spring forward.

All the best with it, what ever you decide to do

AllanMisner

jontucc wrote: »

Thank you I really appreciate all the responses.
I just want to ask this question again because I am still not sure. I did 10kg on ohp for 2 workouts. Yesterday I tried 12.5kg and could only get to 3 reps on the first set so I went back down to 10kg for the 5 sets. Would it be advantageous to do say extra 2 sets to build some strength or just leave it at 5 and try again next workout at 12.5kg?

Just stick to the 5 sets. You can attempt the 12.5, and that doesn’t go, drop to 10 like you did. The volume of 5 sets of 5 is enough. Adding more sets at this point in your training isn’t necessary or advised.

jontucc

Got it. Thanks again.

BlackenedVelvet

jontucc wrote: »

Thank you I really appreciate all the responses.
I just want to ask this question again because I am still not sure. I did 10kg on ohp for 2 workouts. Yesterday I tried 12.5kg and could only get to 3 reps on the first set so I went back down to 10kg for the 5 sets. Would it be advantageous to do say extra 2 sets to build some strength or just leave it at 5 and try again next workout at 12.5kg?

Hey! I started 6 weeks of stronglifts at 3 weeks post-partum. So if I could do it, anyone can! Are you resting properly in between sets if you fail to get the 5 reps? I found the OHP to be the hardest one to improve on and was stuck at 75 lbs for 3 weeks. I believe a stronglifts website I referenced said if the set was easy, you rest one minute; if it was difficult to get to 5, rest for 3 minutes; and failure to get 5 reps, wait 5 minutes.

Don't give up! I only stopped because my weights were starting to get really heavy and I didn't feel comfortable on the crappy squat rack (didn't have adjustable safety rack and when I went past parallel on the squat, sometimes it would hit the rail), plus I had to use this same squat rack as a makeshift BP bench set up so was awkward lifting and putting down the weight for BP.

akiba254

Have you tried to stronglifts app? It has a rest timer and will adjust automatically if you plateau etc. It helps take the guess work and give helpful information about what to do if you struggle.

jontucc

Yes I use the app. I couldnt even finish the first set of 5 therefore I went back down in weight. I will keep trying for a few more months and if my weights still don't increase then I will reassess.

jontucc

I guess I feel like I am doing it wrong or something because I can't even do 12.5kg (approx 25pounds) in ohp but I know I have to start somewhere and build on it.

BlackenedVelvet

Everyone has to start somewhere! I started with way less after a shoulder injury.

AllanMisner

jontucc wrote: »

I guess I feel like I am doing it wrong or something because I can't even do 12.5kg (approx 25pounds) in ohp but I know I have to start somewhere and build on it.

Never, ever put your start to shame. It is a start and you should be proud. You will be proud after a few years of training. Kill it!

jontucc

Thanks for the encouragement. It really helps esp when I am feeling discouraged
Mfp forum is the best, I always learn so much and so many nice people !

Praying_Mantis

AllanMisner wrote: »

jontucc wrote: »

I guess I feel like I am doing it wrong or something because I can't even do 12.5kg (approx 25pounds) in ohp but I know I have to start somewhere and build on it.

Never, ever put your start to shame. It is a start and you should be proud. You will be proud after a few years of training. Kill it!

OP, I feel the same way. I want to add weights to my squats, but I'm not even there! Thought I was ready, but found out my form was way off & I wasn't going low enough.

@AllanMisner , what a thoughtful comment.

threnjen

@jontucc whether you stick with Stronglifts (an awesome program!) or any of the others, why not pop over to our Stronglifts for Women group?
http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women

It's full of nice people and we will give you lots of support and encouragement!

I don't move up on my weights every time, not even close. I've been doing this since September and I still can BARELY 5x5 OHP 50lbs. And I am not unusual from what I've seen in the group. Lady upper body strength can be a *kitten*.

jontucc

Hi threnjen. Turns out I am already in the group Will be popping over there more!
I have been mainly going to the general forum as I have learned about lots of other stuff I was (and still am) pretty clueless about especially food and diet and protein.

LaarainNYC

It's full of nice people and we will give you lots of support and encouragement!

I don't move up on my weights every time, not even close. I've been doing this since September and I still can BARELY 5x5 OHP 50lbs. And I am not unusual from what I've seen in the group. Lady upper body strength can be a *kitten*.

Yep. OHP is a PITA. I'm also just barely moving 50 lbs after almost eight weeks. Love SL but it is not designed with women in mind. I'd switch to SC or NROLW but I like the simplicity of SL.

cwolfman13

jontucc wrote: »

I guess I feel like I am doing it wrong or something because I can't even do 12.5kg (approx 25pounds) in ohp but I know I have to start somewhere and build on it.

Keep in mind that most people struggle with the OHP...it will likely be your slowest progression. Further, I'm assuming you're also dieting? If that is the case, you're not going to have the type of progressions you otherwise would if you were eating at maintenance or in a surplus of calories. Most of these linear gain type of programs work on the assumption that you're eating a lot, and you need to eat a lot to make linear gains for any prolonged period of time.