Just started Stronglifts 5x5, question about weight increases
ghouli
Posts: 207 Member
Hi all, dunno if any of you have seen various threads I've made on here about wanting to start using weights, wanting to do things at home because I'm self-conscious about using the weights at the gym, etc. But a lot of people have given the advice to start with a structured program, so last night I finally bucked up and got over my fear of the weight section and did the first day of S5x5. I liked it a lot, took it slow and was using video references and staring at myself at every angle in the mirrors to make sure my form was okay, etc. (I usually go to the gym around midnight so there's hardly ever anyone else there which made it a little less intimidating).
I'm starting with the recommended weights it gave me (the lowest starting point, using just the bar for most of them) and holy hell I am WEAK. Squats I was okay on (it was still hard) but with the bench press and the barbell row I was really struggling to finish them, but I did finish. It makes me nervous about adding weight every time even though they're small-ish increases.
Should I continue using just the bar until they get a bit easier, or stick exactly to the program and increase the weight next time?
For reference, I did:
Squat 45 lbs (says lift 50 next time)
Bench Press 45 lbs (lift 47 next time)
Barbell Row 65 lbs (lift 70 next time)
Looking at the numbers they look like really small jumps but still makes me nervous lol. Also, I didn't really check but I don't remember seeing any 1 lb plates there, just the 2.5, so how would I do the bench press? Do 50 instead?
I'm starting with the recommended weights it gave me (the lowest starting point, using just the bar for most of them) and holy hell I am WEAK. Squats I was okay on (it was still hard) but with the bench press and the barbell row I was really struggling to finish them, but I did finish. It makes me nervous about adding weight every time even though they're small-ish increases.
Should I continue using just the bar until they get a bit easier, or stick exactly to the program and increase the weight next time?
For reference, I did:
Squat 45 lbs (says lift 50 next time)
Bench Press 45 lbs (lift 47 next time)
Barbell Row 65 lbs (lift 70 next time)
Looking at the numbers they look like really small jumps but still makes me nervous lol. Also, I didn't really check but I don't remember seeing any 1 lb plates there, just the 2.5, so how would I do the bench press? Do 50 instead?
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Replies
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First, bravo for going in there and kicking its butt! Remember everyone started somewhere, and you beat the majority by overcoming fears.
as for weight maybe try the same weight another week. I have yet to see a program that is meant to be followed to the letter all the way through. Especially 5×5 routines. There are many variations of this program and smaller slower progressions will be longer lasting results0 -
When I ran Stronglifts it wasn't uncommon for me to postpone increasing the weight until I was comfortable with it. Also, I highly recommend getting some fractional plates that allow you to increase by 2.5 instead of 5 lbs. This is very helpful, especially for women, on the upper body lifts (Overhead press, bench).0
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There's a massive thread or group on 5x5 for ladies. I don't know what its called but you should look for it and it'll probably help you a ton.
IIRC I thought you added 5lbs every time in theory? However theory is awesome but if you can't do it, you can't do it.
There's a variety of ways to tackle this but here's how I had my wife do it (she just started a month ago.)
Say, she's benching 55lbs and does: sets of 5, 5, 4, instead of continuing on doing less reps I have her drop 5lbs and do a set of 5 or if it feels easy 7. So it looks like this:
55lbs- 5, 5, 4
STOP
Take off 5lbs
50lbs- 7, 5
Done with bench. Same idea with all the lifts.
IMO as a beginner getting reps in is more important than arbitrarily raising your weight and failing. I do get the approach and used it myself when I started and its also really simple to follow and it helps beat the fear of failure out of your head early. BUT IMO getting more reps as a beginner is more important.
tl;dr version- Up the weight next time. If you fail on set 3 or earlier, lower the weight, finish your sets with reps of 5-7.
Random note- You're bent over rowing more than you bench? That's a solid bent over row for a beginning woman. Nice work there!0 -
If you're not ready to advance, don't. There's no shame in repeating the same weights until they're a little easier, but still making you work. When you can do all 5 sets with relative ease, that's when you advance. Back when I did this program, I hurt my back because I was all "The program told me to advance, so I'm going to!" when really, I should have kept it the same weight, or even lowered it. The 95# deadlift they want you to start with was even too much for me.
Good luck!0 -
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I don't know if you looked at the website or just the app but I'm linking this here for reference. Most of what you're asking is answered on the site. http://stronglifts.com/5x5/0
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Everyone is diff. What works for one may not work as well for another.
I say throw the weight on.... let your body tell you if your moving to fast0 -
I'd recommend getting fractional plates as well.Also, I highly recommend getting some fractional plates that allow you to increase by 2.5 instead of 5 lbs. This is very helpful, especially for women, on the upper body lifts (Overhead press, bench).
Depends on the person. The speed of the weight increases was fine for me. I added about 40 pounds to my bench, 50 to overhead press, 150 to deadlift and 100 to squats before I experienced stalls.GuitarJerry wrote: »I think the 5x5 plans only flaw is that the weight moves up too fast. It's a solid program, but with many program, use common sense.
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I chose to do All Pro as opposed to a 5x5 as it is a rep progression (8-12) before a weight progression.
I am only starting week 4 so haven't upped my weigh yet, but really enjoying it and feeling comfortable working with it on my own in the gym.
As posted above, up the weight when you are ready.
Cheers, h.0 -
Increasing resistance is relative to the person. Some can increase fast, some cannot. You should challenge yourself, but not to the point where it hampers progression.
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I'm so impressed that you just bit the bullet and started. I'm not mentally there yet. I have a lot of activities that I do throughout the week, and that is just my #1 excuse for not lifting heavy at this time.
Kudos to you!!!0 -
Thanks everyone! I think I'll stick to the same weight until it gets a bit easier.0
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Definitely do that.
I just started 5x5 last week and even though I finished the Barbell Row the 5 sets at 65 last time, I did it again today because it was so damn hard. After this second time, I think I'm good for going up to 70.0 -
Definitely do that.
I just started 5x5 last week and even though I finished the Barbell Row the 5 sets at 65 last time, I did it again today because it was so damn hard. After this second time, I think I'm good for going up to 70.
Ah that's reassuring and gives me hope then haha. Do you use the app and if so did it tell you to bench 47 next time or 50? I was confused on that because I thought it went up in increases of 50 -
There's a massive thread or group on 5x5 for ladies. I don't know what its called but you should look for it and it'll probably help you a ton.
IIRC I thought you added 5lbs every time in theory? However theory is awesome but if you can't do it, you can't do it.
Random note- You're bent over rowing more than you bench? That's a solid bent over row for a beginning woman. Nice work there!
Yep! I joined the group a while ago but only just started reading through there today. And yeah that's one thing that had me confused, why it told me to do 47 next time and not 50. Unless the app has a way of timing you and was like "well she's taking too long to check off her sets, not ready for an extra 5 lbs" or something? Not sure.
And thanks! Also thank you for the extra tips in your post as well.
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I don't know if you looked at the website or just the app but I'm linking this here for reference. Most of what you're asking is answered on the site. http://stronglifts.com/5x5/
I'll have to read through that more thoroughly, I'd read through it before but not super in-depth on all the sections. Thank you!0 -
Just a cautionary note- if you're using the free weights you really should lift weights with a "spotter"/ friend.0
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Also, just thought of another question - the overhead press intimidates me a bit, would it be okay to use the overhead press machine until I gain some strength and feel comfortable using a barbell, or would that not get the same benefits?0
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The movement will be a little different if you do something other than the barbell, but that isn't necessarily going to set you back much. I did the fixed barbell to work on form when I first started stronglift as OHP is challenging. I've done some with dumbbells too for different program. I tend to use the squat rack or power cage when doing overhead press, even though it's not squats, cause if I fail I'ma put the weights somewhere that isn't risking my face or my feet.
Some like spotters or friends. I lift alone and just find safe ways, like using safeties and such.
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Welcome to the SL club! I started about 10 weeks ago, and I love it - of course, some weeks I progress really well, others I stick with the previous session's weight, but when I look back and see how far I have come in a relatively short space of time it really does show progress. I remember when I first squat 50kg (110lb) I was really excited, and thought it was a massive weight. It took me two or three sessions to be able to lift it for my full 5x5. Now I use 50kg for my warm up reps, and they feel quite comfortable.
The progress doesn't go up in a straight line all the time, otherwise we would end up lifting 3 times our bodyweight in about 4 months haha! Just go your own pace - push and challenge yourself, but don't worry if you don't get the full reps first time round every time. Just challenge yourself to do it again in a couple of days time, and chances are you will get there.
Re OHP, I find it difficult - as do many of the ladies on the SL group page. I find that the olympic bar plus weights that I use for everything else just doesn't "work" for me on OHP - no idea why, probably just psychological. However, by going over to the "fixed" barbells (not the smith machine, just the pre-weighted barbells), I can OHP 30kg (65lbs). Go figure.
Main thing is - form is paramount. It is the main foundation on which you will build. That and smiling. Smiling is pretty important too. Especially when you nail that lift you couldn't do last week
See you in the 5x5 group!0 -
Yep! I joined the group a while ago but only just started reading through there today. And yeah that's one thing that had me confused, why it told me to do 47 next time and not 50. Unless the app has a way of timing you and was like "well she's taking too long to check off her sets, not ready for an extra 5 lbs" or something? Not sure.
And thanks! Also thank you for the extra tips in your post as well.
I think the app might have a bug because it was telling my wife she needed to do 62lbs today. She asked me where the 1lb plates were and I was puzzled as to why until I remembered your thread. She just did 60 again and is gonna try 65 next bench day.
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You would be surprised how easy it is until you get to around 1.2-1.5x bodyweight on stuff like squats/deadlifts. You will make really quick progress just sticking with the program as written. Don't psych yourself out over thinking it and being scared of moving up on weights, a lot of the time I have thought I'm not gonna get it by how hard the warm up sets have been on the day and it flew up.0
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I started with 5x5 when I first picked up the gym habit. Its a good program but it is also flawed... It will only bring you so far. It's very quick to plateau and once you do you can either deload a percentage (usually about 15% or so) or keep stalling and try to complete that weight. In all honesty, I credit the 5x5 strong lifts program as the program that gave me the foundation for what I am able to lift today.
Personally I prefer the 5-3-1 program. You can look at up. It allows you to gain strength and doesn't hurt your knees so much by asking you to squat on every workout. It also is flexible to the point where you can add other exercises where you might feel like you need improvement.
My advice, keep at the 5x5 for a few weeks/months but once you start to really plateau too much, its time to move on. Never stick to one program forever.0 -
ddcruz1989 wrote: »I started with 5x5 when I first picked up the gym habit. Its a good program but it is also flawed... It will only bring you so far. It's very quick to plateau and once you do you can either deload a percentage (usually about 15% or so) or keep stalling and try to complete that weight. In all honesty, I credit the 5x5 strong lifts program as the program that gave me the foundation for what I am able to lift today.
Personally I prefer the 5-3-1 program. You can look at up. It allows you to gain strength and doesn't hurt your knees so much by asking you to squat on every workout. It also is flexible to the point where you can add other exercises where you might feel like you need improvement.
My advice, keep at the 5x5 for a few weeks/months but once you start to really plateau too much, its time to move on. Never stick to one program forever.
I think its just a case of being intelligent in regards to programming once you get to a certain point with 5x5 its really hard to progress on straight sets without beating up your joints etc, then you can switch to 3x5 once that starts to fail ramping sets of 5x5. I tried 5/3/1 and didn't like the low frequency but then im barely an intermediate i don't need that much time between working muscles groups again.0 -
If you're struggling now IMO it'll get really difficult, very quickly. Are there smaller pre-weighted bars you could use for upper body in the meantime, or dumbells.
Regarding smaller plates, most gyms will not have lower than 2.5lbs / 1.25kg. However, you can buy fractional plates online which go down as low as 0.125kg (0.275lbs) I bought myself a set to use when moving up the usual amount is too much of a jump, it helps you to still hit the same or close to the reps/sets you were doing before.
Also, do you have a spotter on bench? Not only for safety reasons when it gets hard, but also I find they help a lot mentally to be able to push yourself that bit further.0 -
ddcruz1989 wrote: »I started with 5x5 when I first picked up the gym habit. Its a good program but it is also flawed... It will only bring you so far. It's very quick to plateau and once you do you can either deload a percentage (usually about 15% or so) or keep stalling and try to complete that weight. In all honesty, I credit the 5x5 strong lifts program as the program that gave me the foundation for what I am able to lift today.
Personally I prefer the 5-3-1 program. You can look at up. It allows you to gain strength and doesn't hurt your knees so much by asking you to squat on every workout. It also is flexible to the point where you can add other exercises where you might feel like you need improvement.
My advice, keep at the 5x5 for a few weeks/months but once you start to really plateau too much, its time to move on. Never stick to one program forever.
Some advanced lifters squat every day, so I fail to see how 3x/week and quick progression makes it a flawed program. Squatting 3x/week doesn't even bother my knees, they are pretty much the last thing I think about when it comes to aches and pains. Also, many people go months before a single deload. If you follow the program as written, you are supposed to deload 10%, and if you have to deload 2 times at the same lift then move to 3x5, then 3x3, then 1x3 or another program.
I've been on SL for 10 months now (granted, various vacation/travel/injury breaks along the way) and I'm still making strength gains while eating in a deficit (lost 43lb), but I switched to 3x5 for most of my lifts. I just did a DL for 300lb, and I'm going to squat 250lb on my next lift. Honestly, my only "plateau" has been my squats but I blame that on tight hamstrings leading to back strain and getting tackled in a no-contact sport (dirty shot). I'm investigating what program to move to next, but I'm in no rush as SL still works and I haven't even tried to bulk.
So yes, you'll have to go to another program eventually as it is a beginner to possibly intermediate program, but if you like SL there is no reason to abandon it 3 months in.0 -
I started SL using dumbbells because I couldn't lift the bar and could barely bench 5kg dumbbells for 5 reps.I worked my way through to the point I was benching 14kg db and goblet squating 20kg kettlebell or with 14kg db on shoulders. DL was only about 50kg. 8weeks ago I moved to a gym with a rack and have now started front squat with 50kg, benching 35kg and DL 75kg. It has taken 11months to get to that stage. If you can't increase the weigh think about changing rep range from 5 to 8 reps, it still gives you a progressive overload and once you can do 8 reps at the lower weight then in theory you should just about be able to get the 5 at a higher weight.0
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