Stronglifts 5x5
Replies
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ThomasWright1997 wrote: »Deadlifts with a heavy weight frighten the heck out of me , I ve been advised not to do them suffer from bad back, can potentially injure it more, I saw a young girl today do her back in deadlifting heavy, , she was in so much pain, once you've fuffed up yr back that's it end of strength training, maybe use a belt or something, I'm in my late 40's too,
Here's the problem. Dead lifting HEAVY is fine. But 5 reps is not heavy, that will fatigue you and so is dangerous. Above, I have posted a short guide to how you should do 5x5. If you are going to do squats and DL s the same day make sure you squat first and please do them 3+ hours apart.
This is partly where SL is stupid. Arguable the Deadlift is the most easy to break form on and most likely therefore to cause injury. Thus, you should be able to practice it more.
You squat 3x per week to get form down, why not DL for one session so they get equal practice?
Replace one days squats with HEAVY (not 5 reps, more like 1,2 or 3 reps) deads for a few sets (5x3 works well)
And add China to counter balance OHPs
Ok kid, I have seen these posts popping up a lot lately and I want you to explain exactly what makes you believe this stuff, what sources do you have confirming that of the countless tens of thousands doing SL any significant number have suffered injury.
You seem to be spewing somewhat random and incoherent advice, first 5 reps is to much then it's not enough because you need more reps for practice then finally you are recommending very heavy singles to someone you think is at risk of Injury.
Personal experience makes me beleive it.
I ended up with slightly rounder forward shoulders due to benching and pressing with only rows to counter it. Chins are a perfect antagonist to Presses.
DLs aren't trained enough in SL, you become quad dominant unless you go low bar for squats (what happened to me).
Nope, I don't believe I said any singles, just 3 reps. It's a lot easier to keep form at heavier weight for fewer reps on DLs.
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ThomasWright1997 wrote: »It's alright. For a total beginner.
There's a few flaws in the program though.
Firstly, Underhand Grip bent over rows are superior to overhand Grip ones, and are a better antagonist to the bench press.
For Deadlift, 5 reps I feel is too much, but there should be more than one set as there's not enough volume, I recommend changing the Deadlift from 1x5 to 5x3.
Another thing is that there is no antagonist to the overhead press, and thus a chin up (Underhand) should be added (same grip width as overhead press).
Also, squats 3x per week with deads only once or twice at such low volume will likely result in lagging hamstrings and glutes which could lead to an injury.
Also, squats and deadlifts in the same session is risky, you will have fatigued erectors leading to a weaker Deadlift and you could cause an injury in your spine.
Benches and Presses work the anterior portion of your deltoid too much, while hardly touching the middle and rear portions, which can lead to all kinds of cracks and pops from your shoulders, along with forward rounding. Isolation exercises should fix that.
There is no isolation for the pecs or back, and thus you could add flies and pullovers
So, it should look like this:
Squat 5x5
Bench 5x5
(Flies optional 3x8-12)
Row 5x5
(Reverse flies optional 3x8-12)
Deadlift 5x3
Press 5x5
(Lateral raises optional 3x8-12)
Chin Up 5x5
(Pullover optional 3x8-12)
It's a simple program, but can lead to weaknesses and thus injuries from muscle imbalances.
Follow the above program (my version I used to follow after having weak hand and glutes and tonic traps with slightly hunched forward shoulders.
You're welcome
Wow! @ThomasWright1997 you are professional, this is so helpful, I will follow up all your advices
Thank you! Thank you! Thank you
NO!!! Ignore everything he said. He doesn't know what he's talking about. At all. That's why he's stuck where he is.
K den.
What have I said which doesn't make sense?
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ThomasWright1997 wrote: »ThomasWright1997 wrote: »Deadlifts with a heavy weight frighten the heck out of me , I ve been advised not to do them suffer from bad back, can potentially injure it more, I saw a young girl today do her back in deadlifting heavy, , she was in so much pain, once you've fuffed up yr back that's it end of strength training, maybe use a belt or something, I'm in my late 40's too,
Here's the problem. Dead lifting HEAVY is fine. But 5 reps is not heavy, that will fatigue you and so is dangerous. Above, I have posted a short guide to how you should do 5x5. If you are going to do squats and DL s the same day make sure you squat first and please do them 3+ hours apart.
This is partly where SL is stupid. Arguable the Deadlift is the most easy to break form on and most likely therefore to cause injury. Thus, you should be able to practice it more.
You squat 3x per week to get form down, why not DL for one session so they get equal practice?
Replace one days squats with HEAVY (not 5 reps, more like 1,2 or 3 reps) deads for a few sets (5x3 works well)
And add China to counter balance OHPs
Ok kid, I have seen these posts popping up a lot lately and I want you to explain exactly what makes you believe this stuff, what sources do you have confirming that of the countless tens of thousands doing SL any significant number have suffered injury.
You seem to be spewing somewhat random and incoherent advice, first 5 reps is to much then it's not enough because you need more reps for practice then finally you are recommending very heavy singles to someone you think is at risk of Injury.
Personal experience makes me beleive it.
I ended up with slightly rounder forward shoulders due to benching and pressing with only rows to counter it. Chins are a perfect antagonist to Presses.
DLs aren't trained enough in SL, you become quad dominant unless you go low bar for squats (what happened to me).
Nope, I don't believe I said any singles, just 3 reps. It's a lot easier to keep form at heavier weight for fewer reps on DLs.
Lol how are your lifts going?
oh..0 -
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ThomasWright1997 wrote: »ThomasWright1997 wrote: »Deadlifts with a heavy weight frighten the heck out of me , I ve been advised not to do them suffer from bad back, can potentially injure it more, I saw a young girl today do her back in deadlifting heavy, , she was in so much pain, once you've fuffed up yr back that's it end of strength training, maybe use a belt or something, I'm in my late 40's too,
Here's the problem. Dead lifting HEAVY is fine. But 5 reps is not heavy, that will fatigue you and so is dangerous. Above, I have posted a short guide to how you should do 5x5. If you are going to do squats and DL s the same day make sure you squat first and please do them 3+ hours apart.
This is partly where SL is stupid. Arguable the Deadlift is the most easy to break form on and most likely therefore to cause injury. Thus, you should be able to practice it more.
You squat 3x per week to get form down, why not DL for one session so they get equal practice?
Replace one days squats with HEAVY (not 5 reps, more like 1,2 or 3 reps) deads for a few sets (5x3 works well)
And add China to counter balance OHPs
Ok kid, I have seen these posts popping up a lot lately and I want you to explain exactly what makes you believe this stuff, what sources do you have confirming that of the countless tens of thousands doing SL any significant number have suffered injury.
You seem to be spewing somewhat random and incoherent advice, first 5 reps is to much then it's not enough because you need more reps for practice then finally you are recommending very heavy singles to someone you think is at risk of Injury.
Personal experience makes me beleive it.
I ended up with slightly rounder forward shoulders due to benching and pressing with only rows to counter it. Chins are a perfect antagonist to Presses.
DLs aren't trained enough in SL, you become quad dominant unless you go low bar for squats (what happened to me).
Nope, I don't believe I said any singles, just 3 reps. It's a lot easier to keep form at heavier weight for fewer reps on DLs.
The OP is a 40 year old woman who wants to start lifting. None of your advice is applicable to her. Stronglifts is an excellent plan for her goals and I say that as a 40 year old woman who lifts. She absolutely needs to focus on form and to make sure her lifts are heavy but not so much to break it down. It's purely anecdotal that you've attempted poor form and was not injured but it hardly allows for the conclusion that doing stupid lifts won't hurt you. As a 40 year old, it's especially important because it's just not as easy to bounce back from injury as it is for a 19 year old kid.0 -
ThomasWright1997 wrote: »ThomasWright1997 wrote: »It's alright. For a total beginner.
There's a few flaws in the program though.
Firstly, Underhand Grip bent over rows are superior to overhand Grip ones, and are a better antagonist to the bench press.
For Deadlift, 5 reps I feel is too much, but there should be more than one set as there's not enough volume, I recommend changing the Deadlift from 1x5 to 5x3.
Another thing is that there is no antagonist to the overhead press, and thus a chin up (Underhand) should be added (same grip width as overhead press).
Also, squats 3x per week with deads only once or twice at such low volume will likely result in lagging hamstrings and glutes which could lead to an injury.
Also, squats and deadlifts in the same session is risky, you will have fatigued erectors leading to a weaker Deadlift and you could cause an injury in your spine.
Benches and Presses work the anterior portion of your deltoid too much, while hardly touching the middle and rear portions, which can lead to all kinds of cracks and pops from your shoulders, along with forward rounding. Isolation exercises should fix that.
There is no isolation for the pecs or back, and thus you could add flies and pullovers
So, it should look like this:
Squat 5x5
Bench 5x5
(Flies optional 3x8-12)
Row 5x5
(Reverse flies optional 3x8-12)
Deadlift 5x3
Press 5x5
(Lateral raises optional 3x8-12)
Chin Up 5x5
(Pullover optional 3x8-12)
It's a simple program, but can lead to weaknesses and thus injuries from muscle imbalances.
Follow the above program (my version I used to follow after having weak hand and glutes and tonic traps with slightly hunched forward shoulders.
You're welcome
Wow! @ThomasWright1997 you are professional, this is so helpful, I will follow up all your advices
Thank you! Thank you! Thank you
NO!!! Ignore everything he said. He doesn't know what he's talking about. At all. That's why he's stuck where he is.
K den.
What have I said which doesn't make sense?
Pretty much everything. I think the only thing I'd agree with is to add some sort of chins/lat pulls to the regimen. The rest is complete nonsense. That, like I said, is why you're stuck, per your other thread - you have no clue what you're talking about.0 -
ThomasWright1997 wrote: »ThomasWright1997 wrote: »It's alright. For a total beginner.
There's a few flaws in the program though.
Firstly, Underhand Grip bent over rows are superior to overhand Grip ones, and are a better antagonist to the bench press.
For Deadlift, 5 reps I feel is too much, but there should be more than one set as there's not enough volume, I recommend changing the Deadlift from 1x5 to 5x3.
Another thing is that there is no antagonist to the overhead press, and thus a chin up (Underhand) should be added (same grip width as overhead press).
Also, squats 3x per week with deads only once or twice at such low volume will likely result in lagging hamstrings and glutes which could lead to an injury.
Also, squats and deadlifts in the same session is risky, you will have fatigued erectors leading to a weaker Deadlift and you could cause an injury in your spine.
Benches and Presses work the anterior portion of your deltoid too much, while hardly touching the middle and rear portions, which can lead to all kinds of cracks and pops from your shoulders, along with forward rounding. Isolation exercises should fix that.
There is no isolation for the pecs or back, and thus you could add flies and pullovers
So, it should look like this:
Squat 5x5
Bench 5x5
(Flies optional 3x8-12)
Row 5x5
(Reverse flies optional 3x8-12)
Deadlift 5x3
Press 5x5
(Lateral raises optional 3x8-12)
Chin Up 5x5
(Pullover optional 3x8-12)
It's a simple program, but can lead to weaknesses and thus injuries from muscle imbalances.
Follow the above program (my version I used to follow after having weak hand and glutes and tonic traps with slightly hunched forward shoulders.
You're welcome
Wow! @ThomasWright1997 you are professional, this is so helpful, I will follow up all your advices
Thank you! Thank you! Thank you
NO!!! Ignore everything he said. He doesn't know what he's talking about. At all. That's why he's stuck where he is.
K den.
What have I said which doesn't make sense?
Pretty much everything. I think the only thing I'd agree with is to add some sort of chins/lat pulls to the regimen. The rest is complete nonsense. That, like I said, is why you're stuck, per your other thread - you have no clue what you're talking about.
K den. My gains were going good until a week ago. I've been gaining at a decent rate for 6+ months on my own program.
Not trying to cause any problems, just laying down my opinion, is it alright if I PM you and we can talk about my thoughts and yours in a civil manner?
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ThomasWright1997 wrote: »Kirstie155 wrote: »eatgoodeat wrote: »ThomasWright1997 wrote: »Also, don't start with just the bar if you can do more, use around 80% of your 5rm, despite what mehdi says. You should only donit to get your form downz or otherwise you'll be ages doing easy stuff that doesn't cause adaptions when you could have been making gains.
The program is a touch dodgy. But is good for the fundamentals. Just make sure you use the antagist movement too to prevent imbalances.
Well noted @ThomasWright1997 many thanks again.
As you are female and if you have never weighlifted before, the bar may be too heavy so you may need to start with dumbells, or lighter fixed weight barbells. Too light is better than too heavy at the beginning to get your form sorted.
Male or female, SL5x5 is barbell work, getting familiar with the barbell is an essential task. Even if it takes you weeks with the 45lb bar, it works to just do it by the program, substituting and doing your own thing when you're trying to learn how to do it without having a beginning knowledge base is like trying to be a chemist without knowing the table of elements.
+1
The most important thing is to learn proper technique, or you will hurt yourself. Take the time to research: Mehdi has loads of videos (as does the internets- do your own research) learn proper form and practice with low weights before you add them.
If you jump in too soon and lift heavier weights without proper form and hurt yourself you will stall progress even further. Or never recover fully. What good does that do you? Also, you did not mention wanting to gain muscle or become a body builder, so I doubt you are looking to make "gains." Slow and steady (with proper form) wins the race. Think about it-this just makes sense.
I started 5x5 about 2 weeks ago and am LOVING it. Never weight lifted before, so I am certainly no expert. I have learned loads from the boards here but also made sure that I did my own research. Find what works for you.
Best of luck to you. Be healthy!
Good job. Don't worry yourself too much about proper form. Obviously, a very heavy set is gonna cause form to break down a bit.
This is likely why you are stuck. It's all about form.
Start over until you can move with perfect form using a broomstick - this will highlight your issue. Weights tend to hide poor form as most will muscle through and end up with an injury.
Leave pride at the door.0 -
ThomasWright1997 wrote: »Kirstie155 wrote: »ThomasWright1997 wrote: »Kirstie155 wrote: »eatgoodeat wrote: »ThomasWright1997 wrote: »Also, don't start with just the bar if you can do more, use around 80% of your 5rm, despite what mehdi says. You should only donit to get your form downz or otherwise you'll be ages doing easy stuff that doesn't cause adaptions when you could have been making gains.
The program is a touch dodgy. But is good for the fundamentals. Just make sure you use the antagist movement too to prevent imbalances.
Well noted @ThomasWright1997 many thanks again.
As you are female and if you have never weighlifted before, the bar may be too heavy so you may need to start with dumbells, or lighter fixed weight barbells. Too light is better than too heavy at the beginning to get your form sorted.
Male or female, SL5x5 is barbell work, getting familiar with the barbell is an essential task. Even if it takes you weeks with the 45lb bar, it works to just do it by the program, substituting and doing your own thing when you're trying to learn how to do it without having a beginning knowledge base is like trying to be a chemist without knowing the table of elements.
+1
The most important thing is to learn proper technique, or you will hurt yourself. Take the time to research: Mehdi has loads of videos (as does the internets- do your own research) learn proper form and practice with low weights before you add them.
If you jump in too soon and lift heavier weights without proper form and hurt yourself you will stall progress even further. Or never recover fully. What good does that do you? Also, you did not mention wanting to gain muscle or become a body builder, so I doubt you are looking to make "gains." Slow and steady (with proper form) wins the race. Think about it-this just makes sense.
I started 5x5 about 2 weeks ago and am LOVING it. Never weight lifted before, so I am certainly no expert. I have learned loads from the boards here but also made sure that I did my own research. Find what works for you.
Best of luck to you. Be healthy!
Good job. Don't worry yourself too much about proper form. Obviously, a very heavy set is gonna cause form to break down a bit.
Whuttt?
Keeping form is great, don't get me wrong. But if you are actually lifting as hard as you can, its gonna slip a touch. Obviously, try and keep form as much as possible, but as long as its not so much to cause injury, don't worry about it.
Mehdi stresses about form too much.
I've round back deadlifts 100kg for the heck of it once, didn't do schitt.
One thing I will say is this:
When benching, make sure to retract and lock down the scapulae.
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ThomasWright1997 wrote: »ThomasWright1997 wrote: »ThomasWright1997 wrote: »It's alright. For a total beginner.
There's a few flaws in the program though.
Firstly, Underhand Grip bent over rows are superior to overhand Grip ones, and are a better antagonist to the bench press.
For Deadlift, 5 reps I feel is too much, but there should be more than one set as there's not enough volume, I recommend changing the Deadlift from 1x5 to 5x3.
Another thing is that there is no antagonist to the overhead press, and thus a chin up (Underhand) should be added (same grip width as overhead press).
Also, squats 3x per week with deads only once or twice at such low volume will likely result in lagging hamstrings and glutes which could lead to an injury.
Also, squats and deadlifts in the same session is risky, you will have fatigued erectors leading to a weaker Deadlift and you could cause an injury in your spine.
Benches and Presses work the anterior portion of your deltoid too much, while hardly touching the middle and rear portions, which can lead to all kinds of cracks and pops from your shoulders, along with forward rounding. Isolation exercises should fix that.
There is no isolation for the pecs or back, and thus you could add flies and pullovers
So, it should look like this:
Squat 5x5
Bench 5x5
(Flies optional 3x8-12)
Row 5x5
(Reverse flies optional 3x8-12)
Deadlift 5x3
Press 5x5
(Lateral raises optional 3x8-12)
Chin Up 5x5
(Pullover optional 3x8-12)
It's a simple program, but can lead to weaknesses and thus injuries from muscle imbalances.
Follow the above program (my version I used to follow after having weak hand and glutes and tonic traps with slightly hunched forward shoulders.
You're welcome
Wow! @ThomasWright1997 you are professional, this is so helpful, I will follow up all your advices
Thank you! Thank you! Thank you
NO!!! Ignore everything he said. He doesn't know what he's talking about. At all. That's why he's stuck where he is.
K den.
What have I said which doesn't make sense?
Pretty much everything. I think the only thing I'd agree with is to add some sort of chins/lat pulls to the regimen. The rest is complete nonsense. That, like I said, is why you're stuck, per your other thread - you have no clue what you're talking about.
K den. My gains were going good until a week ago. I've been gaining at a decent rate for 6+ months on my own program.
Not trying to cause any problems, just laying down my opinion, is it alright if I PM you and we can talk about my thoughts and yours in a civil manner?
You're giving TERRIBLE advice all up and down this thread. Which, fine, I was young, cocky and ignorant at one point too. But people with much more experience and knowledge are telling you that many many incredibly stupid things are coming out of your mouth. If you're half as smart as you think you are, you'd press pause on the mouth running button and take some time to consider if you can learn something from anyone, ever. I'm a grown man with 25 years experience in this and I still learn new things by listening to other people. An 18 year old that thinks he knows everything is going to be in for a bad time
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ThomasWright1997 wrote: »ThomasWright1997 wrote: »ThomasWright1997 wrote: »It's alright. For a total beginner.
There's a few flaws in the program though.
Firstly, Underhand Grip bent over rows are superior to overhand Grip ones, and are a better antagonist to the bench press.
For Deadlift, 5 reps I feel is too much, but there should be more than one set as there's not enough volume, I recommend changing the Deadlift from 1x5 to 5x3.
Another thing is that there is no antagonist to the overhead press, and thus a chin up (Underhand) should be added (same grip width as overhead press).
Also, squats 3x per week with deads only once or twice at such low volume will likely result in lagging hamstrings and glutes which could lead to an injury.
Also, squats and deadlifts in the same session is risky, you will have fatigued erectors leading to a weaker Deadlift and you could cause an injury in your spine.
Benches and Presses work the anterior portion of your deltoid too much, while hardly touching the middle and rear portions, which can lead to all kinds of cracks and pops from your shoulders, along with forward rounding. Isolation exercises should fix that.
There is no isolation for the pecs or back, and thus you could add flies and pullovers
So, it should look like this:
Squat 5x5
Bench 5x5
(Flies optional 3x8-12)
Row 5x5
(Reverse flies optional 3x8-12)
Deadlift 5x3
Press 5x5
(Lateral raises optional 3x8-12)
Chin Up 5x5
(Pullover optional 3x8-12)
It's a simple program, but can lead to weaknesses and thus injuries from muscle imbalances.
Follow the above program (my version I used to follow after having weak hand and glutes and tonic traps with slightly hunched forward shoulders.
You're welcome
Wow! @ThomasWright1997 you are professional, this is so helpful, I will follow up all your advices
Thank you! Thank you! Thank you
NO!!! Ignore everything he said. He doesn't know what he's talking about. At all. That's why he's stuck where he is.
K den.
What have I said which doesn't make sense?
Pretty much everything. I think the only thing I'd agree with is to add some sort of chins/lat pulls to the regimen. The rest is complete nonsense. That, like I said, is why you're stuck, per your other thread - you have no clue what you're talking about.
K den. My gains were going good until a week ago. I've been gaining at a decent rate for 6+ months on my own program.
Not trying to cause any problems, just laying down my opinion, is it alright if I PM you and we can talk about my thoughts and yours in a civil manner?
I mean, to be frank... someone with very little experience will progress on ANY type of routine so long as there is progressive overload. It doesn't necessarily mean that your program was most optimal, or you couldn't have excelled more efficiently or more rapidly following something else more structured/by the book.
Telling someone inexperienced to skip right to a challenging weight isn't a good idea for someone with little to no prior experience. Additional movements CAN be beneficial, but you need to determine who you are speaking to. Given the OP is just someone trying to get stronger in general, or "get in shape" they really aren't necessary.0 -
ThomasWright1997 wrote: »Kirstie155 wrote: »eatgoodeat wrote: »ThomasWright1997 wrote: »Also, don't start with just the bar if you can do more, use around 80% of your 5rm, despite what mehdi says. You should only donit to get your form downz or otherwise you'll be ages doing easy stuff that doesn't cause adaptions when you could have been making gains.
The program is a touch dodgy. But is good for the fundamentals. Just make sure you use the antagist movement too to prevent imbalances.
Well noted @ThomasWright1997 many thanks again.
As you are female and if you have never weighlifted before, the bar may be too heavy so you may need to start with dumbells, or lighter fixed weight barbells. Too light is better than too heavy at the beginning to get your form sorted.
Male or female, SL5x5 is barbell work, getting familiar with the barbell is an essential task. Even if it takes you weeks with the 45lb bar, it works to just do it by the program, substituting and doing your own thing when you're trying to learn how to do it without having a beginning knowledge base is like trying to be a chemist without knowing the table of elements.
+1
The most important thing is to learn proper technique, or you will hurt yourself. Take the time to research: Mehdi has loads of videos (as does the internets- do your own research) learn proper form and practice with low weights before you add them.
If you jump in too soon and lift heavier weights without proper form and hurt yourself you will stall progress even further. Or never recover fully. What good does that do you? Also, you did not mention wanting to gain muscle or become a body builder, so I doubt you are looking to make "gains." Slow and steady (with proper form) wins the race. Think about it-this just makes sense.
I started 5x5 about 2 weeks ago and am LOVING it. Never weight lifted before, so I am certainly no expert. I have learned loads from the boards here but also made sure that I did my own research. Find what works for you.
Best of luck to you. Be healthy!
Good job. Don't worry yourself too much about proper form. Obviously, a very heavy set is gonna cause form to break down a bit.
This is likely why you are stuck. It's all about form.
Start over until you can move with perfect form using a broomstick - this will highlight your issue. Weights tend to hide poor form as most will muscle through and end up with an injury.
Leave pride at the door.
I use perfect form unless I'm going for a ball buster PR set
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LolBroScience wrote: »ThomasWright1997 wrote: »ThomasWright1997 wrote: »ThomasWright1997 wrote: »It's alright. For a total beginner.
There's a few flaws in the program though.
Firstly, Underhand Grip bent over rows are superior to overhand Grip ones, and are a better antagonist to the bench press.
For Deadlift, 5 reps I feel is too much, but there should be more than one set as there's not enough volume, I recommend changing the Deadlift from 1x5 to 5x3.
Another thing is that there is no antagonist to the overhead press, and thus a chin up (Underhand) should be added (same grip width as overhead press).
Also, squats 3x per week with deads only once or twice at such low volume will likely result in lagging hamstrings and glutes which could lead to an injury.
Also, squats and deadlifts in the same session is risky, you will have fatigued erectors leading to a weaker Deadlift and you could cause an injury in your spine.
Benches and Presses work the anterior portion of your deltoid too much, while hardly touching the middle and rear portions, which can lead to all kinds of cracks and pops from your shoulders, along with forward rounding. Isolation exercises should fix that.
There is no isolation for the pecs or back, and thus you could add flies and pullovers
So, it should look like this:
Squat 5x5
Bench 5x5
(Flies optional 3x8-12)
Row 5x5
(Reverse flies optional 3x8-12)
Deadlift 5x3
Press 5x5
(Lateral raises optional 3x8-12)
Chin Up 5x5
(Pullover optional 3x8-12)
It's a simple program, but can lead to weaknesses and thus injuries from muscle imbalances.
Follow the above program (my version I used to follow after having weak hand and glutes and tonic traps with slightly hunched forward shoulders.
You're welcome
Wow! @ThomasWright1997 you are professional, this is so helpful, I will follow up all your advices
Thank you! Thank you! Thank you
NO!!! Ignore everything he said. He doesn't know what he's talking about. At all. That's why he's stuck where he is.
K den.
What have I said which doesn't make sense?
Pretty much everything. I think the only thing I'd agree with is to add some sort of chins/lat pulls to the regimen. The rest is complete nonsense. That, like I said, is why you're stuck, per your other thread - you have no clue what you're talking about.
K den. My gains were going good until a week ago. I've been gaining at a decent rate for 6+ months on my own program.
Not trying to cause any problems, just laying down my opinion, is it alright if I PM you and we can talk about my thoughts and yours in a civil manner?
I mean, to be frank... someone with very little experience will progress on ANY type of routine so long as there is progressive overload. It doesn't necessarily mean that your program was most optimal, or you couldn't have excelled more efficiently or more rapidly following something else more structured/by the book.
Telling someone inexperienced to skip right to a challenging weight isn't a good idea for someone with little to no prior experience. Additional movements CAN be beneficial, but you need to determine who you are speaking to. Given the OP is just someone trying to get stronger in general, or "get in shape" they really aren't necessary.
Look. I didn't mean to cause any upset, or say I'm better or more knowledgeable than anyone else. I was only giving my tuppence worth and pointing out the flaws in SL5x5 which are:
The program is too front-dominant.
There is a lack of decent antagonist movements (thus I suggested chins for the press and Underhand rows for the bench press.)
Squats are too frequent as opposed to deadlifts (so I suggested replacing squats on workout B with deadlifts)
Deadlifts for 5 reps cause more fatigue than those for 3 reps.
There's not enough volume for deadlifts, especially to add 5kg per session - so 5 sets of 3 reps works well.
Now sorry if there is anything wrong with that, but I know this from experience.
My experience may be different to yours or anyone else for that matter.
I'm just trying to help people, nothing I say is the word of a guru or anything.
Can we end this now please? My intentions were pure. Don't shoot the messenger.
Thanks
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ThomasWright1997 wrote: »LolBroScience wrote: »ThomasWright1997 wrote: »ThomasWright1997 wrote: »ThomasWright1997 wrote: »It's alright. For a total beginner.
There's a few flaws in the program though.
Firstly, Underhand Grip bent over rows are superior to overhand Grip ones, and are a better antagonist to the bench press.
For Deadlift, 5 reps I feel is too much, but there should be more than one set as there's not enough volume, I recommend changing the Deadlift from 1x5 to 5x3.
Another thing is that there is no antagonist to the overhead press, and thus a chin up (Underhand) should be added (same grip width as overhead press).
Also, squats 3x per week with deads only once or twice at such low volume will likely result in lagging hamstrings and glutes which could lead to an injury.
Also, squats and deadlifts in the same session is risky, you will have fatigued erectors leading to a weaker Deadlift and you could cause an injury in your spine.
Benches and Presses work the anterior portion of your deltoid too much, while hardly touching the middle and rear portions, which can lead to all kinds of cracks and pops from your shoulders, along with forward rounding. Isolation exercises should fix that.
There is no isolation for the pecs or back, and thus you could add flies and pullovers
So, it should look like this:
Squat 5x5
Bench 5x5
(Flies optional 3x8-12)
Row 5x5
(Reverse flies optional 3x8-12)
Deadlift 5x3
Press 5x5
(Lateral raises optional 3x8-12)
Chin Up 5x5
(Pullover optional 3x8-12)
It's a simple program, but can lead to weaknesses and thus injuries from muscle imbalances.
Follow the above program (my version I used to follow after having weak hand and glutes and tonic traps with slightly hunched forward shoulders.
You're welcome
Wow! @ThomasWright1997 you are professional, this is so helpful, I will follow up all your advices
Thank you! Thank you! Thank you
NO!!! Ignore everything he said. He doesn't know what he's talking about. At all. That's why he's stuck where he is.
K den.
What have I said which doesn't make sense?
Pretty much everything. I think the only thing I'd agree with is to add some sort of chins/lat pulls to the regimen. The rest is complete nonsense. That, like I said, is why you're stuck, per your other thread - you have no clue what you're talking about.
K den. My gains were going good until a week ago. I've been gaining at a decent rate for 6+ months on my own program.
Not trying to cause any problems, just laying down my opinion, is it alright if I PM you and we can talk about my thoughts and yours in a civil manner?
I mean, to be frank... someone with very little experience will progress on ANY type of routine so long as there is progressive overload. It doesn't necessarily mean that your program was most optimal, or you couldn't have excelled more efficiently or more rapidly following something else more structured/by the book.
Telling someone inexperienced to skip right to a challenging weight isn't a good idea for someone with little to no prior experience. Additional movements CAN be beneficial, but you need to determine who you are speaking to. Given the OP is just someone trying to get stronger in general, or "get in shape" they really aren't necessary.
Look. I didn't mean to cause any upset, or say I'm better or more knowledgeable than anyone else. I was only giving my tuppence worth and pointing out the flaws in SL5x5 which are:
The program is too front-dominant.
There is a lack of decent antagonist movements (thus I suggested chins for the press and Underhand rows for the bench press.)
Squats are too frequent as opposed to deadlifts (so I suggested replacing squats on workout B with deadlifts)
Deadlifts for 5 reps cause more fatigue than those for 3 reps.
There's not enough volume for deadlifts, especially to add 5kg per session - so 5 sets of 3 reps works well.
Now sorry if there is anything wrong with that, but I know this from experience.
My experience may be different to yours or anyone else for that matter.
I'm just trying to help people, nothing I say is the word of a guru or anything.
Can we end this now please? My intentions were pure. Don't shoot the messenger.
Thanks
Doing a 5x1 deadlift, takes pretty much all my energy. Stop generalizing. I find 5Kg per session is absolutely fine.
0 -
LolBroScience wrote: »ThomasWright1997 wrote: »ThomasWright1997 wrote: »ThomasWright1997 wrote: »It's alright. For a total beginner.
There's a few flaws in the program though.
Firstly, Underhand Grip bent over rows are superior to overhand Grip ones, and are a better antagonist to the bench press.
For Deadlift, 5 reps I feel is too much, but there should be more than one set as there's not enough volume, I recommend changing the Deadlift from 1x5 to 5x3.
Another thing is that there is no antagonist to the overhead press, and thus a chin up (Underhand) should be added (same grip width as overhead press).
Also, squats 3x per week with deads only once or twice at such low volume will likely result in lagging hamstrings and glutes which could lead to an injury.
Also, squats and deadlifts in the same session is risky, you will have fatigued erectors leading to a weaker Deadlift and you could cause an injury in your spine.
Benches and Presses work the anterior portion of your deltoid too much, while hardly touching the middle and rear portions, which can lead to all kinds of cracks and pops from your shoulders, along with forward rounding. Isolation exercises should fix that.
There is no isolation for the pecs or back, and thus you could add flies and pullovers
So, it should look like this:
Squat 5x5
Bench 5x5
(Flies optional 3x8-12)
Row 5x5
(Reverse flies optional 3x8-12)
Deadlift 5x3
Press 5x5
(Lateral raises optional 3x8-12)
Chin Up 5x5
(Pullover optional 3x8-12)
It's a simple program, but can lead to weaknesses and thus injuries from muscle imbalances.
Follow the above program (my version I used to follow after having weak hand and glutes and tonic traps with slightly hunched forward shoulders.
You're welcome
Wow! @ThomasWright1997 you are professional, this is so helpful, I will follow up all your advices
Thank you! Thank you! Thank you
NO!!! Ignore everything he said. He doesn't know what he's talking about. At all. That's why he's stuck where he is.
K den.
What have I said which doesn't make sense?
Pretty much everything. I think the only thing I'd agree with is to add some sort of chins/lat pulls to the regimen. The rest is complete nonsense. That, like I said, is why you're stuck, per your other thread - you have no clue what you're talking about.
K den. My gains were going good until a week ago. I've been gaining at a decent rate for 6+ months on my own program.
Not trying to cause any problems, just laying down my opinion, is it alright if I PM you and we can talk about my thoughts and yours in a civil manner?
I mean, to be frank... someone with very little experience will progress on ANY type of routine so long as there is progressive overload. It doesn't necessarily mean that your program was most optimal, or you couldn't have excelled more efficiently or more rapidly following something else more structured/by the book.
Telling someone inexperienced to skip right to a challenging weight isn't a good idea for someone with little to no prior experience. Additional movements CAN be beneficial, but you need to determine who you are speaking to. Given the OP is just someone trying to get stronger in general, or "get in shape" they really aren't necessary.
I don't advocate skipping straight to heavy weight, I was just saying that there is no point spending weeks or months on weights which will cause no adaptations after form is down.
I was not adding any additional movements (other than flys and reverse flys which I stated were optional) but replacing them with better antagonists.
You should understand i was only trying to help, and putting across my experience and changes I made to SL5x5 when I was running it, which I beleive allowed me to progress faster and reverse and prevent weaknesses
I completely understand what you are saying and it makes perfect sense, and I do agree with you. But getting in shape should not include hunched forward shoulders, quad dominant legs, weak lats, glutes and hamstrings.0 -
IsaackGMOON wrote: »ThomasWright1997 wrote: »LolBroScience wrote: »ThomasWright1997 wrote: »ThomasWright1997 wrote: »ThomasWright1997 wrote: »It's alright. For a total beginner.
There's a few flaws in the program though.
Firstly, Underhand Grip bent over rows are superior to overhand Grip ones, and are a better antagonist to the bench press.
For Deadlift, 5 reps I feel is too much, but there should be more than one set as there's not enough volume, I recommend changing the Deadlift from 1x5 to 5x3.
Another thing is that there is no antagonist to the overhead press, and thus a chin up (Underhand) should be added (same grip width as overhead press).
Also, squats 3x per week with deads only once or twice at such low volume will likely result in lagging hamstrings and glutes which could lead to an injury.
Also, squats and deadlifts in the same session is risky, you will have fatigued erectors leading to a weaker Deadlift and you could cause an injury in your spine.
Benches and Presses work the anterior portion of your deltoid too much, while hardly touching the middle and rear portions, which can lead to all kinds of cracks and pops from your shoulders, along with forward rounding. Isolation exercises should fix that.
There is no isolation for the pecs or back, and thus you could add flies and pullovers
So, it should look like this:
Squat 5x5
Bench 5x5
(Flies optional 3x8-12)
Row 5x5
(Reverse flies optional 3x8-12)
Deadlift 5x3
Press 5x5
(Lateral raises optional 3x8-12)
Chin Up 5x5
(Pullover optional 3x8-12)
It's a simple program, but can lead to weaknesses and thus injuries from muscle imbalances.
Follow the above program (my version I used to follow after having weak hand and glutes and tonic traps with slightly hunched forward shoulders.
You're welcome
Wow! @ThomasWright1997 you are professional, this is so helpful, I will follow up all your advices
Thank you! Thank you! Thank you
NO!!! Ignore everything he said. He doesn't know what he's talking about. At all. That's why he's stuck where he is.
K den.
What have I said which doesn't make sense?
Pretty much everything. I think the only thing I'd agree with is to add some sort of chins/lat pulls to the regimen. The rest is complete nonsense. That, like I said, is why you're stuck, per your other thread - you have no clue what you're talking about.
K den. My gains were going good until a week ago. I've been gaining at a decent rate for 6+ months on my own program.
Not trying to cause any problems, just laying down my opinion, is it alright if I PM you and we can talk about my thoughts and yours in a civil manner?
I mean, to be frank... someone with very little experience will progress on ANY type of routine so long as there is progressive overload. It doesn't necessarily mean that your program was most optimal, or you couldn't have excelled more efficiently or more rapidly following something else more structured/by the book.
Telling someone inexperienced to skip right to a challenging weight isn't a good idea for someone with little to no prior experience. Additional movements CAN be beneficial, but you need to determine who you are speaking to. Given the OP is just someone trying to get stronger in general, or "get in shape" they really aren't necessary.
Look. I didn't mean to cause any upset, or say I'm better or more knowledgeable than anyone else. I was only giving my tuppence worth and pointing out the flaws in SL5x5 which are:
The program is too front-dominant.
There is a lack of decent antagonist movements (thus I suggested chins for the press and Underhand rows for the bench press.)
Squats are too frequent as opposed to deadlifts (so I suggested replacing squats on workout B with deadlifts)
Deadlifts for 5 reps cause more fatigue than those for 3 reps.
There's not enough volume for deadlifts, especially to add 5kg per session - so 5 sets of 3 reps works well.
Now sorry if there is anything wrong with that, but I know this from experience.
My experience may be different to yours or anyone else for that matter.
I'm just trying to help people, nothing I say is the word of a guru or anything.
Can we end this now please? My intentions were pure. Don't shoot the messenger.
Thanks
Doing a 5x1 deadlift, takes pretty much all my energy. Stop generalizing. I find 5Kg per session is absolutely fine.
For me, 5 rep deads did not give me enough stimulus to put more weight on the bar - especially doing them once every 2 sessions. I only speak from experience. I wasnt trying or meaning to generalise, just putting across what happened with me when i was running SL as a total newb
0 -
ThomasWright1997 wrote: »LolBroScience wrote: »ThomasWright1997 wrote: »ThomasWright1997 wrote: »ThomasWright1997 wrote: »It's alright. For a total beginner.
There's a few flaws in the program though.
Firstly, Underhand Grip bent over rows are superior to overhand Grip ones, and are a better antagonist to the bench press.
For Deadlift, 5 reps I feel is too much, but there should be more than one set as there's not enough volume, I recommend changing the Deadlift from 1x5 to 5x3.
Another thing is that there is no antagonist to the overhead press, and thus a chin up (Underhand) should be added (same grip width as overhead press).
Also, squats 3x per week with deads only once or twice at such low volume will likely result in lagging hamstrings and glutes which could lead to an injury.
Also, squats and deadlifts in the same session is risky, you will have fatigued erectors leading to a weaker Deadlift and you could cause an injury in your spine.
Benches and Presses work the anterior portion of your deltoid too much, while hardly touching the middle and rear portions, which can lead to all kinds of cracks and pops from your shoulders, along with forward rounding. Isolation exercises should fix that.
There is no isolation for the pecs or back, and thus you could add flies and pullovers
So, it should look like this:
Squat 5x5
Bench 5x5
(Flies optional 3x8-12)
Row 5x5
(Reverse flies optional 3x8-12)
Deadlift 5x3
Press 5x5
(Lateral raises optional 3x8-12)
Chin Up 5x5
(Pullover optional 3x8-12)
It's a simple program, but can lead to weaknesses and thus injuries from muscle imbalances.
Follow the above program (my version I used to follow after having weak hand and glutes and tonic traps with slightly hunched forward shoulders.
You're welcome
Wow! @ThomasWright1997 you are professional, this is so helpful, I will follow up all your advices
Thank you! Thank you! Thank you
NO!!! Ignore everything he said. He doesn't know what he's talking about. At all. That's why he's stuck where he is.
K den.
What have I said which doesn't make sense?
Pretty much everything. I think the only thing I'd agree with is to add some sort of chins/lat pulls to the regimen. The rest is complete nonsense. That, like I said, is why you're stuck, per your other thread - you have no clue what you're talking about.
K den. My gains were going good until a week ago. I've been gaining at a decent rate for 6+ months on my own program.
Not trying to cause any problems, just laying down my opinion, is it alright if I PM you and we can talk about my thoughts and yours in a civil manner?
I mean, to be frank... someone with very little experience will progress on ANY type of routine so long as there is progressive overload. It doesn't necessarily mean that your program was most optimal, or you couldn't have excelled more efficiently or more rapidly following something else more structured/by the book.
Telling someone inexperienced to skip right to a challenging weight isn't a good idea for someone with little to no prior experience. Additional movements CAN be beneficial, but you need to determine who you are speaking to. Given the OP is just someone trying to get stronger in general, or "get in shape" they really aren't necessary.
I don't advocate skipping straight to heavy weight, I was just saying that there is no point spending weeks or months on weights which will cause no adaptations after form is down.
I was not adding any additional movements (other than flys and reverse flys which I stated were optional) but replacing them with better antagonists.
You should understand i was only trying to help, and putting across my experience and changes I made to SL5x5 when I was running it, which I beleive allowed me to progress faster and reverse and prevent weaknesses
I completely understand what you are saying and it makes perfect sense, and I do agree with you. But getting in shape should not include hunched forward shoulders, quad dominant legs, weak lats, glutes and hamstrings.
Why do you assume that because she is running strong lifts, it will create the same sort of muscle imbalances as you allegedly received?
Nothing else could've contributed to imbalances such as poor posture, or a number of other factors?
As I said, a totally beginner lifter will have adaptations occur from ANYTHING. This includes starting with the bar and through linear progression adding 5-10 lbs in between each session./ Volume is increasing and progressive overload is occurring.
You're not wasting time, especially if you are an untrained individual.... There is no harm in drilling down the motor patterns for efficiency by starting with an unloaded bar. It's far better than jumping straight to a challenging weight with poor movement patterns and drilling that.
I think people are more concerned with the way that you were coming off as someone incredibly knowledgeable despite only having run a beginner program. You speak as your advice and recommendation are gospel. You even went so far as to sign off with "you're welcome", like what you had just said was some profound mic drop knowledge.0 -
ThomasWright1997 wrote: »LolBroScience wrote: »ThomasWright1997 wrote: »ThomasWright1997 wrote: »ThomasWright1997 wrote: »It's alright. For a total beginner.
There's a few flaws in the program though.
Firstly, Underhand Grip bent over rows are superior to overhand Grip ones, and are a better antagonist to the bench press.
For Deadlift, 5 reps I feel is too much, but there should be more than one set as there's not enough volume, I recommend changing the Deadlift from 1x5 to 5x3.
Another thing is that there is no antagonist to the overhead press, and thus a chin up (Underhand) should be added (same grip width as overhead press).
Also, squats 3x per week with deads only once or twice at such low volume will likely result in lagging hamstrings and glutes which could lead to an injury.
Also, squats and deadlifts in the same session is risky, you will have fatigued erectors leading to a weaker Deadlift and you could cause an injury in your spine.
Benches and Presses work the anterior portion of your deltoid too much, while hardly touching the middle and rear portions, which can lead to all kinds of cracks and pops from your shoulders, along with forward rounding. Isolation exercises should fix that.
There is no isolation for the pecs or back, and thus you could add flies and pullovers
So, it should look like this:
Squat 5x5
Bench 5x5
(Flies optional 3x8-12)
Row 5x5
(Reverse flies optional 3x8-12)
Deadlift 5x3
Press 5x5
(Lateral raises optional 3x8-12)
Chin Up 5x5
(Pullover optional 3x8-12)
It's a simple program, but can lead to weaknesses and thus injuries from muscle imbalances.
Follow the above program (my version I used to follow after having weak hand and glutes and tonic traps with slightly hunched forward shoulders.
You're welcome
Wow! @ThomasWright1997 you are professional, this is so helpful, I will follow up all your advices
Thank you! Thank you! Thank you
NO!!! Ignore everything he said. He doesn't know what he's talking about. At all. That's why he's stuck where he is.
K den.
What have I said which doesn't make sense?
Pretty much everything. I think the only thing I'd agree with is to add some sort of chins/lat pulls to the regimen. The rest is complete nonsense. That, like I said, is why you're stuck, per your other thread - you have no clue what you're talking about.
K den. My gains were going good until a week ago. I've been gaining at a decent rate for 6+ months on my own program.
Not trying to cause any problems, just laying down my opinion, is it alright if I PM you and we can talk about my thoughts and yours in a civil manner?
I mean, to be frank... someone with very little experience will progress on ANY type of routine so long as there is progressive overload. It doesn't necessarily mean that your program was most optimal, or you couldn't have excelled more efficiently or more rapidly following something else more structured/by the book.
Telling someone inexperienced to skip right to a challenging weight isn't a good idea for someone with little to no prior experience. Additional movements CAN be beneficial, but you need to determine who you are speaking to. Given the OP is just someone trying to get stronger in general, or "get in shape" they really aren't necessary.
Look. I didn't mean to cause any upset, or say I'm better or more knowledgeable than anyone else. I was only giving my tuppence worth and pointing out the flaws in SL5x5 which are:
The program is too front-dominant.
There is a lack of decent antagonist movements (thus I suggested chins for the press and Underhand rows for the bench press.)
Squats are too frequent as opposed to deadlifts (so I suggested replacing squats on workout B with deadlifts)
Deadlifts for 5 reps cause more fatigue than those for 3 reps.
There's not enough volume for deadlifts, especially to add 5kg per session - so 5 sets of 3 reps works well.
Now sorry if there is anything wrong with that, but I know this from experience.
My experience may be different to yours or anyone else for that matter.
I'm just trying to help people, nothing I say is the word of a guru or anything.
Can we end this now please? My intentions were pure. Don't shoot the messenger.
Thanks
Yes, please end this now. I didn't read half of your posts because they were giving me a headache. However I think it's safe to assume you're:
1) Very young
2) Very inexperienced
3) Just trolling
So yes, not posting anymore is your best move here. Trolling is all good and fun but giving terrible advice to beginners is not cool or funny.0 -
LolBroScience wrote: »ThomasWright1997 wrote: »LolBroScience wrote: »ThomasWright1997 wrote: »ThomasWright1997 wrote: »ThomasWright1997 wrote: »It's alright. For a total beginner.
There's a few flaws in the program though.
Firstly, Underhand Grip bent over rows are superior to overhand Grip ones, and are a better antagonist to the bench press.
For Deadlift, 5 reps I feel is too much, but there should be more than one set as there's not enough volume, I recommend changing the Deadlift from 1x5 to 5x3.
Another thing is that there is no antagonist to the overhead press, and thus a chin up (Underhand) should be added (same grip width as overhead press).
Also, squats 3x per week with deads only once or twice at such low volume will likely result in lagging hamstrings and glutes which could lead to an injury.
Also, squats and deadlifts in the same session is risky, you will have fatigued erectors leading to a weaker Deadlift and you could cause an injury in your spine.
Benches and Presses work the anterior portion of your deltoid too much, while hardly touching the middle and rear portions, which can lead to all kinds of cracks and pops from your shoulders, along with forward rounding. Isolation exercises should fix that.
There is no isolation for the pecs or back, and thus you could add flies and pullovers
So, it should look like this:
Squat 5x5
Bench 5x5
(Flies optional 3x8-12)
Row 5x5
(Reverse flies optional 3x8-12)
Deadlift 5x3
Press 5x5
(Lateral raises optional 3x8-12)
Chin Up 5x5
(Pullover optional 3x8-12)
It's a simple program, but can lead to weaknesses and thus injuries from muscle imbalances.
Follow the above program (my version I used to follow after having weak hand and glutes and tonic traps with slightly hunched forward shoulders.
You're welcome
Wow! @ThomasWright1997 you are professional, this is so helpful, I will follow up all your advices
Thank you! Thank you! Thank you
NO!!! Ignore everything he said. He doesn't know what he's talking about. At all. That's why he's stuck where he is.
K den.
What have I said which doesn't make sense?
Pretty much everything. I think the only thing I'd agree with is to add some sort of chins/lat pulls to the regimen. The rest is complete nonsense. That, like I said, is why you're stuck, per your other thread - you have no clue what you're talking about.
K den. My gains were going good until a week ago. I've been gaining at a decent rate for 6+ months on my own program.
Not trying to cause any problems, just laying down my opinion, is it alright if I PM you and we can talk about my thoughts and yours in a civil manner?
I mean, to be frank... someone with very little experience will progress on ANY type of routine so long as there is progressive overload. It doesn't necessarily mean that your program was most optimal, or you couldn't have excelled more efficiently or more rapidly following something else more structured/by the book.
Telling someone inexperienced to skip right to a challenging weight isn't a good idea for someone with little to no prior experience. Additional movements CAN be beneficial, but you need to determine who you are speaking to. Given the OP is just someone trying to get stronger in general, or "get in shape" they really aren't necessary.
I don't advocate skipping straight to heavy weight, I was just saying that there is no point spending weeks or months on weights which will cause no adaptations after form is down.
I was not adding any additional movements (other than flys and reverse flys which I stated were optional) but replacing them with better antagonists.
You should understand i was only trying to help, and putting across my experience and changes I made to SL5x5 when I was running it, which I beleive allowed me to progress faster and reverse and prevent weaknesses
I completely understand what you are saying and it makes perfect sense, and I do agree with you. But getting in shape should not include hunched forward shoulders, quad dominant legs, weak lats, glutes and hamstrings.
Why do you assume that because she is running strong lifts, it will create the same sort of muscle imbalances as you allegedly received?
Nothing else could've contributed to imbalances such as poor posture, or a number of other factors?
As I said, a totally beginner lifter will have adaptations occur from ANYTHING. This includes starting with the bar and through linear progression adding 5-10 lbs in between each session./ Volume is increasing and progressive overload is occurring.
You're not wasting time, especially if you are an untrained individual.... There is no harm in drilling down the motor patterns for efficiency by starting with an unloaded bar. It's far better than jumping straight to a challenging weight with poor movement patterns and drilling that.
I think people are more concerned with the way that you were coming off as someone incredibly knowledgeable despite only having run a beginner program. You speak as your advice and recommendation are gospel. You even went so far as to sign off with "you're welcome", like what you had just said was some profound mic drop knowledge.
Because ef the programs preference of the front of the body. Posture didn't cause it for me, and I don't really think anyone should get problems from something where they can be easily rectified.
Understood and agreed
Understood and agreed, but tbh, when I ran SL, I didn't need to start from the bar, I could already bench 50kg without going all over the place. I did say that as long as you are efficient at moving the weight, there is no reason the waste time with a weight that will not cause any adaptations.
I have ran more than only SL. I didn't like how it tended towards favouring some groups over others so from there I went to the programs above. After that started to slow, I changed to 5x3, 1xCF where I am now.
Understood. Not to scratch my own a ss, but I am pretty damn knowledgeable. I have a few mates who developed some problems from 5x5, and also other programs, I gave them the tools and the knowledge to rectify those problems. Of course, I don't know everything.0 -
ThomasWright1997 wrote: »LolBroScience wrote: »ThomasWright1997 wrote: »ThomasWright1997 wrote: »ThomasWright1997 wrote: »It's alright. For a total beginner.
There's a few flaws in the program though.
Firstly, Underhand Grip bent over rows are superior to overhand Grip ones, and are a better antagonist to the bench press.
For Deadlift, 5 reps I feel is too much, but there should be more than one set as there's not enough volume, I recommend changing the Deadlift from 1x5 to 5x3.
Another thing is that there is no antagonist to the overhead press, and thus a chin up (Underhand) should be added (same grip width as overhead press).
Also, squats 3x per week with deads only once or twice at such low volume will likely result in lagging hamstrings and glutes which could lead to an injury.
Also, squats and deadlifts in the same session is risky, you will have fatigued erectors leading to a weaker Deadlift and you could cause an injury in your spine.
Benches and Presses work the anterior portion of your deltoid too much, while hardly touching the middle and rear portions, which can lead to all kinds of cracks and pops from your shoulders, along with forward rounding. Isolation exercises should fix that.
There is no isolation for the pecs or back, and thus you could add flies and pullovers
So, it should look like this:
Squat 5x5
Bench 5x5
(Flies optional 3x8-12)
Row 5x5
(Reverse flies optional 3x8-12)
Deadlift 5x3
Press 5x5
(Lateral raises optional 3x8-12)
Chin Up 5x5
(Pullover optional 3x8-12)
It's a simple program, but can lead to weaknesses and thus injuries from muscle imbalances.
Follow the above program (my version I used to follow after having weak hand and glutes and tonic traps with slightly hunched forward shoulders.
You're welcome
Wow! @ThomasWright1997 you are professional, this is so helpful, I will follow up all your advices
Thank you! Thank you! Thank you
NO!!! Ignore everything he said. He doesn't know what he's talking about. At all. That's why he's stuck where he is.
K den.
What have I said which doesn't make sense?
Pretty much everything. I think the only thing I'd agree with is to add some sort of chins/lat pulls to the regimen. The rest is complete nonsense. That, like I said, is why you're stuck, per your other thread - you have no clue what you're talking about.
K den. My gains were going good until a week ago. I've been gaining at a decent rate for 6+ months on my own program.
Not trying to cause any problems, just laying down my opinion, is it alright if I PM you and we can talk about my thoughts and yours in a civil manner?
I mean, to be frank... someone with very little experience will progress on ANY type of routine so long as there is progressive overload. It doesn't necessarily mean that your program was most optimal, or you couldn't have excelled more efficiently or more rapidly following something else more structured/by the book.
Telling someone inexperienced to skip right to a challenging weight isn't a good idea for someone with little to no prior experience. Additional movements CAN be beneficial, but you need to determine who you are speaking to. Given the OP is just someone trying to get stronger in general, or "get in shape" they really aren't necessary.
Look. I didn't mean to cause any upset, or say I'm better or more knowledgeable than anyone else. I was only giving my tuppence worth and pointing out the flaws in SL5x5 which are:
The program is too front-dominant.
There is a lack of decent antagonist movements (thus I suggested chins for the press and Underhand rows for the bench press.)
Squats are too frequent as opposed to deadlifts (so I suggested replacing squats on workout B with deadlifts)
Deadlifts for 5 reps cause more fatigue than those for 3 reps.
There's not enough volume for deadlifts, especially to add 5kg per session - so 5 sets of 3 reps works well.
Now sorry if there is anything wrong with that, but I know this from experience.
My experience may be different to yours or anyone else for that matter.
I'm just trying to help people, nothing I say is the word of a guru or anything.
Can we end this now please? My intentions were pure. Don't shoot the messenger.
Thanks
Yes, please end this now. I didn't read half of your posts because they were giving me a headache. However I think it's safe to assume you're:
1) Very young
2) Very inexperienced
3) Just trolling
So yes, not posting anymore is your best move here. Trolling is all good and fun but giving terrible advice to beginners is not cool or funny.
K then. Not trolling though.
When OP starts complaining that her shoulders have rounded forward, pain in the traps, and has APT, you might just realise.
Push exercises 2 (bench & press)
Pull exercises 1 (overhnd row)
Look my advice is only to help. Now, if you don't mind, don't quote me, and j shall not be back.
I was just Trying to helping.
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TIL that deadlift is not considered a pull exercise in the part time high school biomechanics community0
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You Aren't pushing the weight because its not behind you?0
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TIL that deadlift is not considered a pull exercise in the part time high school biomechanics community
Definitions (google search)
Push: to exert force on (someone or something) in order to move them away from oneself.
Pull: to exert force on (someone or something) so as to cause movement towards oneself.
Where does the bar move (towards or away from yourself) in a Deadlift??
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ThomasWright1997 wrote: »TIL that deadlift is not considered a pull exercise in the part time high school biomechanics community
Definitions (google search)
Push: to exert force on (someone or something) in order to move them away from oneself.
Pull: to exert force on (someone or something) so as to cause movement towards oneself.
Where does the bar move (towards or away from yourself) in a Deadlift??
-_-
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ThomasWright1997 wrote: »TIL that deadlift is not considered a pull exercise in the part time high school biomechanics community
Definitions (google search)
Push: to exert force on (someone or something) in order to move them away from oneself.
Pull: to exert force on (someone or something) so as to cause movement towards oneself.
Where does the bar move (towards or away from yourself) in a Deadlift??
It's a pull movement...
I still don't know if you're trolling or not0 -
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MFP upgrade features...0
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ThomasWright1997 wrote: »TIL that deadlift is not considered a pull exercise in the part time high school biomechanics community
Definitions (google search)
Push: to exert force on (someone or something) in order to move them away from oneself.
Pull: to exert force on (someone or something) so as to cause movement towards oneself.
Where does the bar move (towards or away from yourself) in a Deadlift??
0 -
ThomasWright1997 wrote: »TIL that deadlift is not considered a pull exercise in the part time high school biomechanics community
Definitions (google search)
Push: to exert force on (someone or something) in order to move them away from oneself.
Pull: to exert force on (someone or something) so as to cause movement towards oneself.
Where does the bar move (towards or away from yourself) in a Deadlift??
no, this is mfp.
0
This discussion has been closed.
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