5x5

donjtomasco

It seems odd to have (say bench press or curls) so easy a first set to get to the fifth set that is supposed to be hard to get 5. I am just looking for reinforcement here that this is what you do to, just whip out the first set with plenty of strength left over.

I am in week three and have been doing up to 8 reps on the first set, but I guess if I really want to get stronger, I need to commit to what I read on the website, no matter how easy the first sets are, AND USING THE SAME WEIGHT ON ALL 5 SETS, keep adding 5# each workout till that last set is not achievable.

Correct? Any problem doing this workout on machines and not free weights?

I am just doing upper body and am not crazy about wanting to be Mr. Universe. I am 52, getting a new hip on Monday, and just want to stay fit. So I am doing a mix of exercises.

Any comments are helpful. I guess no matter what, doing SOMETHING is better then nothing. And I certainly am feeling better.

nordlead2005

If you are following SL5x5 then just keep following the program. It WILL get hard. Do the program as designed and take the early days as time to learn form, not time to wear yourself out.

Yes, there are problems doing this routine on machines. Machines typically either isolate a single muscle or if they do exercise multiple muscles still eliminate a lot of the stabilizer muscles. So, doing StrongLifts 5x5 on machines will miss a lot of muscles that it assumes you are hitting. While you may be able to isolate muscles better with machines (and therefore work them more) you will have to do additional lifts to hit the secondary muscles you are now ignoring.

If you are skipping lower body (squat and deadlift) due to health issues, then you should probably find a routine that will suit your better as not doing lower body means you miss out on a lot of core work.

trjjoy

Stronglifts has made me ready to run 5km without doing any actual running. I literally went from couch25k after just hitting some weights and not even bothering with cardio.

SideSteel

I don't think I'd use a 5x5 method on curls, or several other single joint exercises.

Things that matter:

1) Adequate training volume
2) Progressive tension overload (volume needs to increase over time)


Taking a 5x5 approach with linear weight increases is one of MANY ways to attempt to accomplish this task.

SonyaCele

donjtomasco wrote: »

Correct? Any problem doing this workout on machines and not free weights?

.

the thing about machines is that they will help stabilize you and isolate specific muscles. , so after your hip replacement, you probably should do machines to help protect your hip while it heals.
While i was in knee rehab, i used the machines to avoid putting any pressure on my legs, and actually came back to the bench stronger than pre-surgery. So machines aren't necessarily bad, they have their purpose. Once you are cleared to do leg exercises, ease back onto the free weights.

donjtomasco

Thanks Sonya!