SL 5x5 but little freeweights

dustman5889

Hey everyone, quick question:

I am new to the gym and fitness in general and have a LOT of weight to lose (over 150lbs). I have been working on cardio mostly over the past month and a half or so and am down about 15lbs (down 30 lbs in the past 4 months). I would like to incorporate weights into my routine and have been researching a SL 5x5 program. However, the only "gym" near me and financially feasible is a Planet Fitness which has only dumbbells and smith machines along with machine weights.

Can I effectively do a 5x5 program using smith machine's etc?

laurens47

Not really. I am not a fan of machines in general, but I would certainly encourage you to start some sort of program. Just get in there and lift! Focus on form. It doesn't have to be SL 5x5, however I am a huge fan of the program. The Planet Fitness near me, has benches and doing compound movements will be key for you starting out. You can still you use the Smith Machine. It will certainly get you started!

sgt1372

Change gyms.

Free weights are best. If you can't switch, machines are better than nothing but, if you truly want to gain strength, your objective should be to transition to free wts as soon as possible.

sammyliftsandeats

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you#latest

Here is a list of lifting programs.

I believe dumbbell programs are listed on there too, so you don't need to do Stronglifts if the equipment isn't available to you.

cwolfman13

dustman5889 wrote: »

Hey everyone, quick question:

I am new to the gym and fitness in general and have a LOT of weight to lose (over 150lbs). I have been working on cardio mostly over the past month and a half or so and am down about 15lbs (down 30 lbs in the past 4 months). I would like to incorporate weights into my routine and have been researching a SL 5x5 program. However, the only "gym" near me and financially feasible is a Planet Fitness which has only dumbbells and smith machines along with machine weights.

Can I effectively do a 5x5 program using smith machine's etc?

Not really...there are lot of good programs out there besides SL though...I'd look for one that is more focused on using dumbbells...

laurens47

These may be helpful for you as well: http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/


A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/

GottaBurnEmAll

samanthaluangphixay wrote: »

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you#latest

Here is a list of lifting programs.

I believe dumbbell programs are listed on there too, so you don't need to do Stronglifts if the equipment isn't available to you.

You could do the M & S (Muscle & Strength) Full Body Dumbbell Routine that's listed in this quite easily at a Planet Fitness.

I've done that program and quite liked it.

curlsintherack

you might try looking for another gym. I know for me that would be nearly impossible as there is 1 within 30 or so miles of home.If you can't find anything else that will work use plannet fitness to the best of your ability. larger full body movements that recruit more muscles are probably the best. I lost my first 40lbs on a bowflex. I also ran for cardio took me a while to build up using the c25k program but just recently finished my first half marathon.

smith machines force you into a prescribed vertical path that if your body or form isn't exactly correct for they can cause injury. I'm sure more than a few people have gotten strong using smith machines but some of those same people may have injured themselves needlessly.

You might consider a budget rack and weight set or home use. There are many entry level budget power racks in the $300 range combine that with a olympic starter set from any number of sporting goods retailers for around $200 and throw in a $50 flat bench you've got everything you need to start stronglifts at home. You may be able to do far better than that on craigslist or local classified ads.

cqbkaju

No. Strength programs (StrongLifts5x5, Jim Wendler's 5/3/1, Starting Strength, others) usually require barbells and squat racks.
You can try to adapt them to dumbbells or whatever but you will not be able to go heavy enough to follow the programs.

https://www.stronglifts.com/5x5/#Equipment

" No smith machine. The weight is attached on rails and forces your body to go straight up and down. These fixed, unnatural movements will hurt your shoulders, knee and back. And since you’re not balance the weight yourself, the machine is, you’ll build fake “gym strength”. Avoid.
No 3d smith machine. This latest invention confirms people were getting hurt on the smith machine. Sure now the bar can move horizontally, not only vertically. But the machine is still balancing the weight for you. So it’s inferior to free weights for building real world strength.
No cybex or similar bs machine. Nothing beats free weights to get stronger, gain muscle and lose fat quickly. If you’re scared of getting hurt using free weights, start with the empty bar to build your confidence. Then lift in the Power Rack with the safety pins set.
...
StrongLifts 5×5 doesn’t work with kettlebells or dumbbells. The goal is to get stronger. You must lift heavy for that. You can lift the heaviest weights with barbells. So use barbells for StrongLifts 5×5."

https://www.stronglifts.com/5x5/

Do what you can for now but look for a better gym or build a home gym.
It is not that expensive if you get stuff slowly over time.
I've had the same trap bar for over 10 years.
10 years of gym fees at $10 per month is $1200...

Of course that presumes you have space for a power rack and Olympic barbell.

Power rack with flat bench, dual-pull up bars and dip bars: $500 https://www.amazon.com/gp/product/B016ATJJ5G

Olympic Barbell* with ~ 300 lbs weight: $300 https://www.amazon.com/CAP-Barbell-Olympic-Weight-Medium/dp/B004X1688A/

That is just from a quick Amazon search. How much are you paying for gym fees?

* When you have some extra cash, spend more on a good barbell.
The plates should last forever.