Stronglifts 5x5
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ExRelaySprinter wrote: »
Not necessarily.ThomasWright1997 wrote: »amyrebeccah 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.
. . .or you could just substitute with a lighter barbell. At any rate, telling someone to go heavier than the bar (especially a woman who is inexperienced with lifting) is irresponsible.
Agreed, but then reason he says that it because everybody should be able to do stuff with 20kg.
If you are overweight (no offence intended) if is hardly surprising if you struggle with the bar, you are moving more weight than it is.
I'm a small 128lb female and i couldn't lift 20kg at first, to save my life! Lol
The 45lb bar was far too heavy for me.
But i'm sure my Sister (who is about 100lbs heavier than me), could
.
Point taken
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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.
I get what you are saying about not doing your own thing, lighter barbells would definitely be preferable to anything else. If I had had to start OHP with a 45lb bar, I would probably have given up due to an inability to push it at all. Using dumbells to make a similar movement would allow you to progress up to the bar.
Indeed it would. The combined weight of dumbbells is around 90% of what you could use with a barbell though, so take that into account.0 -
OP, just start and if you are going to do stronglifts, just do it. You can easily substitute barbell exercises with DBs or bodyweight if you don't have access to a barbell or are unable to handle that weight.
There is also ICF 5x5 that is basically like stronglifts with a few additional accessory work. But whatever you choose, just stick with it. And I know you said you were getting confused by Thomas and that's because he really doesn't know what he's talking about. Just ignore, give the program a go, and best of luck
(Also, there are loads of videos on youtube that you can use to get an idea about form. There is also a group on MFP called Eat, Train, Progress that you can post a video of yourself to get your form critiqued. 0 -
PikaKnight wrote: »OP, just start and if you are going to do stronglifts, just do it. You can easily substitute barbell exercises with DBs or bodyweight if you don't have access to a barbell or are unable to handle that weight.
There is also ICF 5x5 that is basically like stronglifts with a few additional accessory work. But whatever you choose, just stick with it. And I know you said you were getting confused by Thomas and that's because he really doesn't know what he's talking about. Just ignore, give the program a go, and best of luck
(Also, there are loads of videos on youtube that you can use to get an idea about form. There is also a group on MFP called Eat, Train, Progress that you can post a video of yourself to get your form critiqued.
Thanks a lot! will start soon
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I've been lifting for years, but never knew how bad my form was.
I started up in the last year and work out with a professional bodybuilder who showed me perfect form. I use the 5x5 plan and lifting heavier now that I ever did before. Pay close attention to their videos and have a professional review your form early on - very hard to unlearn poor form.
Excellent point on form. If you can't get professional help record yourself and compare your form to youtube vids or post here for critique.
One of the main reasons I was drawn to Stronglifts was their attention to detail around form - their website videos show this from multiple angles and do a fantastic job of this. Even with that having someone describe where I should be focusing the action of the lift was invaluable advice.
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ThomasWright1997 wrote: »
I wouldn't use bars like that, they are likely to bend or snap if doing a program like 5x5 where you get to lift some appreciable weight.
I suggest investing into a good strong oly bar, preferably with a psi rating and not a "weight capacity" and also it should have sealed ends.
Think of it like a pair of shoes - you use them (almost) every day and so pay good money for a long lasting pair - a good bar will last indefinitely.
Did you not follow the conversation? We were talking about beginning lifters who can't even lift a 45lb bar. A 1" bar is perfectly acceptable well past the point the lifter may transition to a full sized 45lb bar.
Nowhere did I ever suggest using a curl bar or 1" barbell to do 300+lb lifts as an accomplished lifter.
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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.0 -
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
It's funny how you post this, and then you have a thread in the gaining weight section saying you're stuck , lmao.
Stop posting your crap on here please...
http://community.myfitnesspal.com/en/discussion/comment/33485980#Comment_334859800 -
I used SL5x5 when I got back into the gym after a 7 year hiatus. Started with the bar, 45lb oly. Followed the weight progression almost as listed (was a bit much at first).
If you haven't ever lifted before and the 45lb bar is too much, start with a lighter one and add a bit of weight each session.
Ignore the ego. As a 220lb male starting with the bar, I checked my ego (lot of youngun's eyeballing me for just the bar), followed the progression and saw some solid results. I'd rather have people stop point and laugh at lighter weight than not get the form down right or subject myself to injury.0 -
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!
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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.
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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.
Whuttt?
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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: »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.
Upper back or lower back?
100kg for what % of 1rm. Sure, you can toy with light weight and not have any issues... but once you start handling heavier and heavier loads it set you up for a higher risk.
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LolBroScience wrote: »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.
Upper back or lower back?
100kg for what % of 1rm. Sure, you can toy with light weight and not have any issues... but once you start handling heavier and heavier loads it set you up for a higher risk.
Full back round. All the way. Like a semicircle. Not the best thing to do, but it was to prove a point, and I didn't get injured so alls good.
My 1rm dead is 130kg, so yeah.
All I was saying is that unless you ain't gonna snap your schitt up if for breaks every so often, just as long as its on point most of the time.0 -
ThomasWright1997 wrote: »LolBroScience wrote: »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.
Upper back or lower back?
100kg for what % of 1rm. Sure, you can toy with light weight and not have any issues... but once you start handling heavier and heavier loads it set you up for a higher risk.
Don't know what you mean by upper back or lower back?
My 1rm dead is 130kg, so yeah.
All I was saying is that unless you ain't gonna snap your schitt up if for breaks every so often, just as long as its on point most of the time.
I mean rounding of the thoracic (upper) or lumbar (lower). Upper back rounding isn't nearly as much an issue as lower back rounding.0 -
LolBroScience wrote: »ThomasWright1997 wrote: »LolBroScience wrote: »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.
Upper back or lower back?
100kg for what % of 1rm. Sure, you can toy with light weight and not have any issues... but once you start handling heavier and heavier loads it set you up for a higher risk.
Don't know what you mean by upper back or lower back?
My 1rm dead is 130kg, so yeah.
All I was saying is that unless you ain't gonna snap your schitt up if for breaks every so often, just as long as its on point most of the time.
I mean rounding of the thoracic (upper) or lumbar (lower). Upper back rounding isn't nearly as much an issue as lower back rounding.
The whole thing, I know thoracic ain't as bad, but I done both aha0 -
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.0 -
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.
tru dat0
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