What happens if you lift weights without progressive overload?

JoRocka

christch wrote: »

My question is as one of those beginners is where do you go after you 'outgrow' SL 5x5 or one of the other programmes. I'm a long way from being at that point but for some others out there what's the next step. Is it a matter of getting a trainer or finding the next big thing being touted by a body building site?

Pretty much when you can no longer add 5 pounds to the bar every time you lift- you find yourself constantly failing lifts.

It's usually time for a deload- reattack- and then if you find yourself in the same place- might be time to move on to something besides a beginner program.

AnvilHead

christch wrote: »

My question is as one of those beginners is where do you go after you 'outgrow' SL 5x5 or one of the other programmes. I'm a long way from being at that point but for some others out there what's the next step. Is it a matter of getting a trainer or finding the next big thing being touted by a body building site?

Depends on what your personal preferences and goals are. You could go to multi-day splits, powerlifting workouts, "strongman" training, olympic lifts, etc. High/low volume, high/low reps, supersets, pyramids/reverse pyramids, circuit training...the possibilities are endless.

By the time a beginner truly "outgrows" a program like Stronglifts (if there is such a thing as "outgrowing" it), they should have an enormous strength base and a very clear idea of what their next goals are. Hopefully they've also taken the time and made the effort to educate themselves about the many complex aspects of strength training so they're savvy enough to design their own workout programs tailored to their goals, rather than blindly relying on (and being crushed by) a routine from some fitness rag used by a pro bodybuilder who's 'roided to the gills. As a more advanced lifter, you'll most likely have more focused/specific goals than "get bigger" or "get stronger".

hamlet1222

JoRocka wrote: »

Sam_I_Am77 wrote: »

Most people don't have the dedication to make that kind of progress.

looking like a bobble head over here nodding away.
<nodsnodsnods>

last line is unfortunately true- but it is a grim reality.

Some people don't come close to their full lifting potential? I don't think it's that grim, a grim reality is what's going on in the middle east at the moment, let's get some perspective.

Sam_I_Am77

hamlet1222 wrote: »

JoRocka wrote: »

Sam_I_Am77 wrote: »

Most people don't have the dedication to make that kind of progress.

looking like a bobble head over here nodding away.
<nodsnodsnods>

last line is unfortunately true- but it is a grim reality.

Some people don't come close to their full lifting potential? I don't think it's that grim, a grim reality is what's going on in the middle east at the moment, let's get some perspective.

LOL, my goodness let's not be all over-dramatic now; surely Jo isn't comparing this to worldwide issues. Although one could contend that the lack of drive and gumption in today's American society is a major cause of the issues we're facing. Let's not take this thread into a philosophical debate on world issues, create a new thread, post the link here and I'll be glad to join a constructive debate.

I think the bottom-line on the subject-matter of "achieving genetic potential"; few of your average recreational lifters will ever get there, notice I didn't say none. To break plateaus one must be willing to be patient and put forth the mental and physical effort to push through it. Having some knowledge of how to manipulate training variables to do this helps as well; if that person doesn't know they should either do some research or find an intelligent individual on the subject of training that does. For somebody that's been lifting for let's say 6-months to a couple years to say they've achieved their genetic limit is likely confused with a training plateau.

Sam_I_Am77

christch wrote: »

My question is as one of those beginners is where do you go after you 'outgrow' SL 5x5 or one of the other programmes. I'm a long way from being at that point but for some others out there what's the next step. Is it a matter of getting a trainer or finding the next big thing being touted by a body building site?

You'll know when you hit that point. As Jo mentioned you will struggle to add weight to the bar, deloads don't help, and a few weeks after a reset you're at the same sticking point; hell in some situations you may struggle with loads you could previously manage.

I don't know that a trainer is the best way, if you talk to other people and find one then awesome. If you have a local private gym in the area that specializes in training athletes you may consider going there and talking with a Strength & Conditioning Coach. Even if you're not an athlete, the average person will benefit from that kind of training. Training athletes may sound ominous or even impossible to some, but honestly in training athletes you focus on strength (e.g. Squats / Bench Press movements), power (e.g. Box Jumps / Power Cleans), mobility & balance (flexibility, proper movement, Core stability & Core strength), and make sure they're conditioned appropriately for their sport. So it's not entirely different from what many of us are already doing.

There are plenty of books out there as well. Training systems such as Beyond 5/3/1, Juggernaut Training, Strong360, etc., are training systems that you could potentially use forever.

Michael190lbs

Good reading--I believe age should be thrown into the conversation at almost 50 and in very good shape, there is no way I can do what I did years ago without maybe steroids which will never happen

boomshakalaka911

Progressive overload doesn't always mean increased resistance. There are multiple factors. Just pointing that out.

Sam_I_Am77

boomshakalaka911 wrote: »

Progressive overload doesn't always mean increased resistance. There are multiple factors. Just pointing that out.

For sure; how you adjust your training variables really depends on what you're trying to achieve. A body builder will program and adjust differently than a National Olympic lifting competitor would for instance.

47Jacqueline

Not a lot happens. you simply maintain where you are.

JoRocka

hamlet1222 wrote: »

JoRocka wrote: »

Sam_I_Am77 wrote: »

Most people don't have the dedication to make that kind of progress.

looking like a bobble head over here nodding away.
<nodsnodsnods>

last line is unfortunately true- but it is a grim reality.

Some people don't come close to their full lifting potential? I don't think it's that grim, a grim reality is what's going on in the middle east at the moment, let's get some perspective.

Yi5hedr3

We all have our limits. When you hit them it's time to change your exercises. Vary grip, change angle, etc.