Strong Lifts 5 x 5 program for the beginner :)

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  • MicheleWE
    MicheleWE Posts: 179 Member
    bump
  • JTick
    JTick Posts: 2,131 Member
    Bump, this fab, even though I've been doing this program a couple months, this clears up some confusion!
  • prosperkat
    prosperkat Posts: 59 Member
    Any concern with starting this with dumbbells instead of barbell? I am a noob, have a good set of dumbbell weights but no barbell or bench. :embarassed:
  • dragonmom14
    dragonmom14 Posts: 12
    bump
  • mockchoc
    mockchoc Posts: 6,573 Member
    Thanks!
  • JDHINAZ
    JDHINAZ Posts: 641 Member
    Bump.
  • grinch031
    grinch031 Posts: 1,679
    I've been doing Strong Lifts since early June. I also bought both of Rippetoe's books (Starting Strength and Practical Programming). While I think both of these programs, or any barbell program for that matter is likely the most efficient way to gain maximal strength in a beginner, I do not think this program is for everyone.

    To demonstrate my point, the Starting Strength book is over 200 pages, and 90% of this book is instruction on how to properly do 5 lifts. I think the squat instruction is 60 pages by itself.

    It is very easy to get injured doing barbell lifts because there are so many things you need to be concerned with that could go wrong during the motion. I had to stop doing squats about a month and a half ago because of tendonitus in my knee. Also I had extreme shoulder pain due to lack of flexibility during the lift, and also hurt my upper back for about 2 days.

    In deadlifts, I pulled my lower back slightly on two different occasions but I was only hurting for 2 days there as well.

    They (or at least Rippetoe) recommends having coaches and spotters for the lifts, which is obviously very impractical for many of us, but novices tend to have horrendous form and it might be needed to take on such a program. I thought my form was decent from my self-analysis, but I think my injuries probably would say otherwise.

    Also Mehdi is full of crap in a lot of ways since he is against anything that isn't barbell. Much of what he says will contradict what Lyle McDonald says about lifting. Lyle actually understands that novices can't all do barbell workouts and sometimes need machine workouts.

    With all that being said I found the program to be quite motivating, especially with the simplicity and progressive overload so it takes a while to plateau. Just take form seriously.
  • hockeygrl15
    hockeygrl15 Posts: 12 Member
    This is awesome. Thanks!
  • Bekah_Davis
    Bekah_Davis Posts: 15 Member
    Save!
  • Pmagnanifit
    Pmagnanifit Posts: 665 Member
    Bump thanks
  • tudor1308
    tudor1308 Posts: 2
    Excellent!! Thank you so much!!
  • desigirl23
    desigirl23 Posts: 18 Member
    Bump.
  • michaelmadonna
    michaelmadonna Posts: 105 Member
    OK...total noob here. I would like to start this program and have a question. How long do you rest between sets? Thanks! :-)

    I've been doing this since July and the suggestion is to rest 90 seconds between sets and longer if the set is more diffiuclt even up to 5 minutes. There is an ipod/ipone app for stronglifts which has a timer that automaticially starts after you enter the set and even flashes after 90 seconds. Unfortunatley there's not one from stronglifts for android but there is "LiftBig" which is essentially the same thing and does have a timer however you have to start it, it doesn't start automatically. If the set is difficult the recommendation is to rest longer for more recovery.
  • scubabetty
    scubabetty Posts: 22 Member
    bump
  • passionflwr1
    passionflwr1 Posts: 31 Member
    Bump for later
  • ziggypop93
    ziggypop93 Posts: 133 Member
    Bump for later to share with the hubs.
  • ythannah
    ythannah Posts: 4,371 Member
    Hey -- something I can understand! Thanks!
  • ketchup38
    ketchup38 Posts: 112 Member
    bump
  • ciarastacey
    ciarastacey Posts: 28 Member
    Bump, that's great, thanks!
  • UCSMiami
    UCSMiami Posts: 97 Member
    Are supplementary routines allowed such as dips and pull ups?
  • frankyk89
    frankyk89 Posts: 173 Member
    bump
  • FromHereOnOut
    FromHereOnOut Posts: 3,237 Member
    Oh THANK YOU for bumping this!

    I had forgotten about these infographics. I'm going to be starting SL5x5 at a gym soon and the guy at the gym had never heard of it and I need to explain it to him simply, and on top of it, we literally do not speak the same language (well, he speaks a little English) and this will help SO MUCH. In fact, I might shop for a different gym and this will help no matter where I end up.

    Thank you, thank you!

    (I'm also gonna google search stronglifts infographic to see if I can find one that doesn't use silhouettes, just because the girl isn't parallel during the row. :wink: )
  • princesstoadstool82
    princesstoadstool82 Posts: 371 Member
    There are stacks of vids on you tube... its what I did when I was starting out... also had a pt show me how to do it and check my form... :)
  • UCSMiami
    UCSMiami Posts: 97 Member
    The OP posted a video link http://www.pinterest.com/zooktography/stronglifts/ in a later thread.
    One can youtube search for Mark Rippetoe and find all of his videos analyzing the various lifts. The science behind the lifts is fascinating.
  • steffipaulina
    steffipaulina Posts: 161
    *bump* to read later
  • Skarlet13
    Skarlet13 Posts: 146 Member
    bump
  • keepongoingnmw
    keepongoingnmw Posts: 371 Member
    Bump for later
  • PunkyDucky
    PunkyDucky Posts: 283 Member
    bump! :)
    <3
  • ironbutterfly_
    ironbutterfly_ Posts: 23
    Bump
  • buzybev
    buzybev Posts: 199 Member
    bump

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