ICF 5x5

Samm471

I started stronglifts about 6 weeks ago and have seen a massive difference in my strength but I was just wondering how long really you should do the programme for or is it your own preference? I don't plan on giving up just yet only 6 weeks in but was just curious to how long roughly you should do it for or how long others have done it for? I'm in a deficit just now but will be working my way up to maintenace soon

Mycophilia

Generally you want to do a beginner program until you stop making progress workout to workout. How long that takes is highly individual, but once that happens, you should consider starting a program that focuses on weekly progress instead.

AsISmile

As far as I know, continue untill for several consecutive weeks you have been unable to make any increases.

Samm471

Thanks guys. When do you think isolation programmes should come into play? A few people have said to focus on strength programmes first for a while. Also do yous know of any isolation workouts good for a beginner?

Samm471

Or isolation not something to bother about just now? I do stronglifts 3x a week and on the other two days I do isolation work on maybe back and biceps and chest and tri's then the following week maybe kettlebell workout and cardio (I do cardio after 5x5 days too just a 20 min run)

xcalygrl

You can follow it as long as you want. Once you stop making progress, then you'll want to look into a more intermediate program (like 5/3/1). I followed SL 5x5 for about a year before changing to a different program.

You can do isolations if you feel like it, but they aren't required when you're following a full-body program like SL 5x5. ICF 5x5 has some decent "add ons" if you're interested.

If I were you, I'd stop doing isolation stuff on your non-SL days. Those days between your SL sessions is when your body repairs and becomes stronger. By lifting, even just doing isolation stuff, you're not allowing your body to rest. If you want to keep doing the isolation stuff you're doing, I would add it on at the end of your SL session and not lift on the days between SL. You could do cardio on those days or take rest days.

ndj1979

minimum you should run it is about three to four months…at that point, you can bump up to a more intermediate program if you wish, or continue with what you are doing.

Samm471

Okay thanks everyone