What else beside's Strongs 5X5

sadrac4683

Since I did not know where to start when it came to building strength I decided to do Strong's 5X5. I have noticed that it has helped me a lot in building strength. I currently do Strong's on Monday's, Wednesday and Friday. Yesterday was session 13 which consisted of Squats 105lbs, Bench press 75lbs, and Barbell row 95lbs. I also did sit up with the precor machine, strength training on my back and chest as well. I also did C25k on top of all that. Today is tuesday and not necessarily sure what I should do because I keep hearing that I need to let my muscles rest in between workouts. I plan on running and was thinking of doing more sit ups but not sure on what excercises I should do after that.

Looking for people's input.

I am also looking for input on what other excercises I could do on top of Strong's 5X5 on Monday's, Wednesday's and Friday's.

JamesDanek

You genuinely sound like you are trying to tear yourself to pieces!

Rest days are called rest days for a reason. Considering that you are doing Stronglifts, then a load of additional exercises repeating the same use of muscles, then cardio. Then you want to do more the next day!

You need to let your body recover. Seriously. There will come a time where you could add to and adapt stronglifts but 13 sessions in isn't the time.

I would honestly strip back to just the stronglifts with maybe one cardio session at the weekend and get some walking in if you are feeling angst and need to burn some calories.

Just chill before you hurt yourself!

neandermagnon

You genuinely sound like you are trying to tear yourself to pieces!

Rest days are called rest days for a reason. Considering that you are doing Stronglifts, then a load of additional exercises repeating the same use of muscles, then cardio. Then you want to do more the next day!

You need to let your body recover. Seriously. There will come a time where you could add to and adapt stronglifts but 13 sessions in isn't the time.

I would honestly strip back to just the stronglifts with maybe one cardio session at the weekend and get some walking in if you are feeling angst and need to burn some calories.

Just chill before you hurt yourself!

^^^ this

sometimes, less is more.

your muscles grow when you rest and recover, not when you train. You need 3 things to grow muscles:1. the right kind of training (stronglifts is that so keep it up) 2. enough food* and 3. enough rest

*a caveat to number two, is if you're doing huge amounts of cardio, you'll find it really difficult to eat enough food to actually gain muscle. Cardio is not bad in and of itself, but if you're not eating enough to support the amount you're doing then it becomes counterproductive. If muscle gain is your goal you need to eat more than you're burning off, so if you're burning off a huge amount doing cardio, you need to eat an even huger amount to get enough to gain muscle. If fat loss is your goal rather than muscle gains, you still need a reasonable deficit, so you still need to eat enough. Depending on how much you have to lose, you should eat 10-20% less than you burn off. You can get the same results doing a lot less cardio, just match the amount you eat to the amount you're doing.

DavPul

You could take a walk. Walking is nice. Or a bike ride. Perhaps a leisurely swim.

Oh, and stop wasting time doing situps on that precor machine

tsimblist

...

You need to let your body recover. Seriously. There will come a time where you could add to and adapt stronglifts but 13 sessions in isn't the time.

...

I agree.

I found the following quote here:
http://www.t-nation.com/free_online_article/most_recent/the_texas_method

Remember: You don't get big and strong from lifting weights — you get big and strong from recovering from lifting weights. Don't fail to pay attention to this, ...

mikejholmes

QFT

...

You need to let your body recover. Seriously. There will come a time where you could add to and adapt stronglifts but 13 sessions in isn't the time.

...

I agree.

I found the following quote here:
http://www.t-nation.com/free_online_article/most_recent/the_texas_method

Remember: You don't get big and strong from lifting weights — you get big and strong from recovering from lifting weights. Don't fail to pay attention to this, ...

bumblebums

I used to do what you do--strength training and cardio on alternating days, 5 to 6 days a week. When I started barbell training, though, along came some signs of overtraining syndrome: my strength progress stalled, and running started to feel like a punishment. I also got what felt like overuse injuries.

So I too would suggest choosing what you want to focus on: cardio or lifting. If you want to mostly be a runner, add a few targeted strength exercises at the beginning of your running sessions. If you want to do barbell training and make progress without hurting yourself, dial back on cardio and give yourself proper rest days.

HIITMe

Normally on M-W-F I do Stronglifts... on Tu-Thur-Sat I do some combo of walking, jogging, biking and/or swimming....Sunday I do absolutely nothing harder than taking a bath....

Note, my goals for SL may not be the same as yours... I have NOT increased weights with every workout.... my goal until now had been to maintain LBM, not to increase it....though now that I am in range of "normal" BMI my thoughts on that are changed...

Pookylou

I have only been doing Stronglifts a couple of weeks (M-W-F) and I have no idea how you do so much........ On my off days I do lots of stretching/yoga/Pilates, to help with the strength gains/mobility for lifting as that is my aim at the moment. Oh I walk lots too, I have a small annoying dog :laugh:

You need time for your muscles to recover. And to have a nice sit down.

sadrac4683

Thanks everyone for your input. I started Strong's 5X5 because I really felt like I had no strength. I play softball on men's league and co-ed league. I actually feel like everyone on my team can throw better than I can. I just didn't feel like I had any strength until I started to do Strong's 5X5. Now I am starting to feel a difference in my body. The reason I do cardio is just pretty much to build up endurance. I would easily get tired running to 1st base. Right now I play the catcher position but I definitely would like to play shortstop one day. I know in order for me to play that position I need to shed more lbs. so that I can be quicker on my feet and stronger to be able to get the ball to 1st base.

I guess the other reason I asked what I could do today is because I have not been going to the gym during the weekends. I have tuesday's available and I almost feel like I am wasting it by not doing anything. I guess when you see progress you just want to do more even though it is not the best thing. I don't get a chance to run on Wednesday's, so the only thing I do is Strong's 5x5. So if you all have any questions just let me know. So pretty much my goal is first to loose weight, second to build strength, third to build endurance. All this is new to me so have mercy on me.

mreeves261

Thanks everyone for your input. I started Strong's 5X5 because I really felt like I had no strength. I play softball on men's league and co-ed league. I actually feel like everyone on my team can throw better than I can. I just didn't feel like I had any strength until I started to do Strong's 5X5. Now I am starting to feel a difference in my body. The reason I do cardio is just pretty much to build up endurance. I would easily get tired running to 1st base. Right now I play the catcher position but I definitely would like to play shortstop one day. I know in order for me to play that position I need to shed more lbs. so that I can be quicker on my feet and stronger to be able to get the ball to 1st base.

If you are wanting to move out from behind the plate and to the infield you need to work on reaction times. Being an infielder is less about stamina and endurance and more about how quickly you can react to a batted ball. For that I would suggest asking one of your teammate to bat some ball to you. Start off with softer hits and slowly move up to full hits. I play 3 days a week and depending on the day I'm either catching, 3rd or short, or in the outfield.

I started Stronglifts on the 10th. I do that M, W, F and usually do 20 minutes of relaxed speed cycling. Su, T, Th I do C25K. In July I will be shifting my focus to Triathlon training. I want to attempt a Sprint Distance in my area in September. Good Luck to you. Enjoy your goal when you reach it.

davideickelmann

If you're worried about "wasting" a day, pushing yourself harder on your lifting days might be the way to go. I'd recommend switching to a split, but where you're currently at, you should probably stick to the full body routine.