Continuing 5x5 Stronglifts at Planet Fitness?
fishy145
Posts: 11 Member
I'm home for the holiday and I only have access to Panet Fitness for the next 5-6 weeks. I've been doing Stronglifts and was wondering what I should do at PF so I don't have to start all over when I get back to university? Thanks!
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Replies
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My understanding is that equipment varies from PF to PF. If yours doesn't have barbells, look into a dumbbell based program like Fierce 5's dumbbell variation or Frankoman’s Dumbbell split. If it only has machines, use Lyle McDonald's machine program for beginners with additional sets or take the opportunity to delve into bodyweight work.3
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If you take a week off SL, I think they suggest you do a 10% deload or you can just continue on at regular weights (risking DOMS) if your PF doesn't have barbells and a rack.
I deloaded after a 2 week holiday, so it's not that bad.1 -
I could be wrong but I think PF's have dumbbells.
I would replace the barbell squat with the goblet squat (youtube Bret Contreras Goblet Squat for a tutorial) and you could bring the volume up slightly if you can't load it heavy enough. So for example you could do 3x8-12 or something of that nature.
I'd replace the barbell bench press with the DB bench press.
Replace the overhead press with a DB overhead press
Replace the deadlift with a DB romanian deadlift and you can also do these unilaterally if you'd like (Youtube Jordan Syatt's video on these)
Replace the barbell row with any of the following: Kroc Row, Single arm DB bent row, Incline Row, Seal Row.7 -
I could be wrong but I think PF's have dumbbells.
I would replace the barbell squat with the goblet squat (youtube Bret Contreras Goblet Squat for a tutorial) and you could bring the volume up slightly if you can't load it heavy enough. So for example you could do 3x8-12 or something of that nature.
I'd replace the barbell bench press with the DB bench press.
Replace the overhead press with a DB overhead press
Replace the deadlift with a DB romanian deadlift and you can also do these unilaterally if you'd like (Youtube Jordan Syatt's video on these)
Replace the barbell row with any of the following: Kroc Row, Single arm DB bent row, Incline Row, Seal Row.
I used a PF for a little bit, and although they have dumbells, I discovered that all of the PF's around me didn't have anything higher than 50 pounds...so if you want to do any of these moves with more than 100 combined lbs, you might be out of luck. I'm not certain what weights you're lifting at this moment, but these moves @SideSteel mentions are great, but the weight available may not be enough.
Best of luck! And I'm sorry that's the only gym available...I know what that's like and it's a total bummer!2 -
Do not go to Planet Fitness.
They sounded a "Lunk Alarm" on one of my guys this past weekend because he was grunting under the weight and doing push-ups ("supersets") between his lifts.
This is after they made him change out of his class t-shirt because it promoted "violence" and was intimidating.
So much for a "judgment free zone"
Go somewhere else or deload.4 -
Do not go to Planet Fitness.
They sounded a "Lunk Alarm" on one of my guys this past weekend because he was grunting under the weight and doing push-ups ("supersets") between his lifts.
This is after they made him change out of his class t-shirt because it promoted "violence" and was intimidating.
So much for a "judgment free zone"
Go somewhere else or deload.
A 5-6 week deload?
For some people PF is the only option available. Yes, I think it's a somewhat hokey place but it gets the job done for many people.2 -
Do not go to Planet Fitness.
They sounded a "Lunk Alarm" on one of my guys this past weekend because he was grunting under the weight and doing push-ups ("supersets") between his lifts.
This is after they made him change out of his class t-shirt because it promoted "violence" and was intimidating.
So much for a "judgment free zone"
Go somewhere else or deload.
A 5-6 week deload?
For some people PF is the only option available. Yes, I think it's a somewhat hokey place but it gets the job done for many people.
If I had to choose between not training for 6 weeks or training at planet fitness I would choose the latter and make the best of it.6 -
Do not go to Planet Fitness.
They sounded a "Lunk Alarm" on one of my guys this past weekend because he was grunting under the weight and doing push-ups ("supersets") between his lifts.
This is after they made him change out of his class t-shirt because it promoted "violence" and was intimidating.
So much for a "judgment free zone"
Go somewhere else or deload.
A 5-6 week deload?
For some people PF is the only option available. Yes, I think it's a somewhat hokey place but it gets the job done for many people.
If I had to choose between not training for 6 weeks or training at planet fitness I would choose the latter and make the best of it.
Same here.
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I didn't notice the 5-6 week part, but to each his own.Do not go to Planet Fitness.
They sounded a "Lunk Alarm" on one of my guys this past weekend because he was grunting under the weight and doing push-ups ("supersets") between his lifts.
This is after they made him change out of his class t-shirt because it promoted "violence" and was intimidating.
So much for a "judgment free zone"
Go somewhere else or deload.
A 5-6 week deload?
For some people PF is the only option available. Yes, I think it's a somewhat hokey place but it gets the job done for many people.
You could easily spend that time finding a better gym or building a home one.
I do not understand how you can do the StrongLifts program at a place that literally sounds an alarm because you are exerting yourself harder than other people there will. The manager actually explained it to my guy.
He was apparently breaking the "gymintimidation" rules and it made other people feel bad that they were not in as good a shape and able to do the same workout as him.
So how are you going to hit your reps on SL5x5 without grunting occasionally unless you are in the beginner stages?
If you are in the beginner stages, it doesn't matter much where or how you work out.
But if you can't hit your SL5x5 numbers then what is the point in worrying about it?
Your SL5x5 schedule will be messed up anyway if you are forced to use dumbbells, etc.
Mehdi says specifically not to use dumbbells if you are doing SL5x5.
"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." http://www.stronglifts.com/5x5/#Equipment
No one I train with has anything good to say about Planet Fitness.
By giving Planet Fitness your money you are supporting the "everyone gets a trophy" attitude that they are marketing to.
I guess you can call that particular PF and ask if SL5x5 is considered too intense and if they have a squat rack, but you are supporting the entitlement culture by giving them your money.
Drive a bit further and find a Rec Center, YMCA, or something. Call around. Search on Google.
Are your workout results not worth driving another 20 minutes to a different town with a better gym?
Is your dedication to training not worth an hour in the car?
I have guys that drive 90 minutes one-way to train.
I pick hotels I stay in based on what their gym is like and what they have for breakfast.
You make choices for your diet every day. Choosing a gym is relatively easy.
Good luck either way. It is your choice regardless.1 -
I didn't notice the 5-6 week part, but to each his own.Do not go to Planet Fitness.
They sounded a "Lunk Alarm" on one of my guys this past weekend because he was grunting under the weight and doing push-ups ("supersets") between his lifts.
This is after they made him change out of his class t-shirt because it promoted "violence" and was intimidating.
So much for a "judgment free zone"
Go somewhere else or deload.
A 5-6 week deload?
For some people PF is the only option available. Yes, I think it's a somewhat hokey place but it gets the job done for many people.
You could easily spend that time finding a better gym or building a home one.
I do not understand how you can do the StrongLifts program at a place that literally sounds an alarm because you are exerting yourself harder than other people there will. The manager actually explained it to my guy.
He was apparently breaking the "gymintimidation" rules and it made other people feel bad that they were not in as good a shape and able to do the same workout as him.
So how are you going to hit your reps on SL5x5 without grunting occasionally unless you are in the beginner stages?
If you are in the beginner stages, it doesn't matter much where or how you work out.
But if you can't hit your SL5x5 numbers then what is the point in worrying about it?
Your SL5x5 schedule will be messed up anyway if you are forced to use dumbbells, etc.
Mehdi says specifically not to use dumbbells if you are doing SL5x5.
That's why non-SL5x5 options have been suggested. I know that this board has a hard-on for Mehdi and SL5x5 but there are other options available.1 -
I didn't notice the 5-6 week part, but to each his own.Do not go to Planet Fitness.
They sounded a "Lunk Alarm" on one of my guys this past weekend because he was grunting under the weight and doing push-ups ("supersets") between his lifts.
This is after they made him change out of his class t-shirt because it promoted "violence" and was intimidating.
So much for a "judgment free zone"
Go somewhere else or deload.
A 5-6 week deload?
For some people PF is the only option available. Yes, I think it's a somewhat hokey place but it gets the job done for many people.
You could easily spend that time finding a better gym or building a home one.
I do not understand how you can do the StrongLifts program at a place that literally sounds an alarm because you are exerting yourself harder than other people there will. The manager actually explained it to my guy.
He was apparently breaking the "gymintimidation" rules and it made other people feel bad that they were not in as good a shape and able to do the same workout as him.
So how are you going to hit your reps on SL5x5 without grunting occasionally unless you are in the beginner stages?
If you are in the beginner stages, it doesn't matter much where or how you work out.
But if you can't hit your SL5x5 numbers then what is the point in worrying about it?
Your SL5x5 schedule will be messed up anyway if you are forced to use dumbbells, etc.
Mehdi says specifically not to use dumbbells if you are doing SL5x5.
"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." http://www.stronglifts.com/5x5/#Equipment
No one I train with has anything good to say about Planet Fitness.
By giving Planet Fitness your money you are supporting the "everyone gets a trophy" attitude that they are marketing to.
I guess you can call that particular PF and ask if SL5x5 is considered too intense and if they have a squat rack, but you are supporting the entitlement culture by giving them your money.
Drive a bit further and find a Rec Center, YMCA, or something. Call around. Search on Google.
Are your workout results not worth driving another 20 minutes to a different town with a better gym?
Is your dedication to training not worth an hour in the car?
I have guys that drive 90 minutes one-way to train.
I pick hotels I stay in based on what their gym is like and what they have for breakfast.
You make choices for your diet every day. Choosing a gym is relatively easy.
Good luck either way. It is your choice regardless.
I'll admit that PF would be at or near my last choice since I'm a grunter and I train for powerlifting however someone can absolutely get results training at a planet fitness.
One of the reasons planet fitness is successful is that it's a very non-intimidating gym environment. Many people struggle going to the gym because some environments ARE intimidating and so this gym chain caters to that demographic.
I don't see anything wrong with this, and I applaud them for doing so even though I would never train there myself.4 -
I offered the opinion based on what he says he is doing now.That's why non-SL5x5 options have been suggested. I know that this board has a hard-on for Mehdi and SL5x5 but there are other options available.
He specifically asked about effecting his progress on the SL5x5 program.
I don't care what program it is as long as it is efficient and someone is lifting heavy.
SL5x5 is frequently recommended because it is effective, simple and free.
I personally endorse Wendler's 5/3/1 but that is a different discussion.0 -
Fair enough.One of the reasons planet fitness is successful is that it's a very non-intimidating gym environment. Many people struggle going to the gym because some environments ARE intimidating and so this gym chain caters to that demographic.
I don't see anything wrong with this, and I applaud them for doing so even though I would never train there myself.
I look at it more from the "Suck It Up Princess!" perspective, but my training goals and the goals of the people I coach are different from your average demographic.
When it comes to wolves, sheep and sheep-dogs there is nothing wrong with being one of the sheep.
But when you spend all of your time looking and acting like a sheep you are a prime target for the wolves.
A little fortitude and personal accountability goes a long way towards not looking like or acting like a victim.
The number of times I've heard "But this is such a nice neighborhood." or "I can't believe it happened {to me}." is disturbing.
PF makes it's money on the idea that it is OK to act like sheep full-time because neither wolves nor sheep-dogs are really welcome there.
Propagating that sort of attitude is a big part of what is wrong with our culture, IMO.0 -
If it's anything like the PF that I occasionally use for accessory stuff you're going to need a completely different program than a 5x5 that relies on barbells.
@SideSteel has some good suggestions.
I hit up the PF near me 2-3 times a week but it's only for calves and forearms and an occasional extra upper back workout. I will be hitting legs there this Friday but that's cause I don't feel like driving down to the work gym.
PF I go to has DB's up to 65, lots of straight and cambered bars and plenty of benches. Oh, and 4 smith machines that I only have used for shrugs (like twice) or RDL (which actually worked out well to my surprise).
You can get a solid workout in but not a true powerlifting program at PF.2 -
@piperdown44
Thanks for the inside scoop.1 -
I could be wrong but I think PF's have dumbbells.
I would replace the barbell squat with the goblet squat (youtube Bret Contreras Goblet Squat for a tutorial) and you could bring the volume up slightly if you can't load it heavy enough. So for example you could do 3x8-12 or something of that nature.
I'd replace the barbell bench press with the DB bench press.
Replace the overhead press with a DB overhead press
Replace the deadlift with a DB romanian deadlift and you can also do these unilaterally if you'd like (Youtube Jordan Syatt's video on these)
Replace the barbell row with any of the following: Kroc Row, Single arm DB bent row, Incline Row, Seal Row.
Thanks! This is exactly what I was looking for.
The reason I'll be at Planet Fitness is that I can go there for free. I won't be logging Stronglifts workouts. I just want to not lose everything I've gained so far.
Thanks everyone for the responses!1 -
How do you just randomly find a different gym to go to? Around here you can't just walk in and say I need to workout here today. You need a membership...even at the Y's etc. Just curious as I've heard it mentioned before that people hit up other gyms while travelling etc.0
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How do you just randomly find a different gym to go to? Around here you can't just walk in and say I need to workout here today. You need a membership...even at the Y's etc. Just curious as I've heard it mentioned before that people hit up other gyms while travelling etc.
Several ways.- Some places will give you a free pass for a week or so if you tell them you are thinking of joining.
- Some gyms will let a member bring a guest for free based on their membership level.
- Some health insurance policies/employers have programs that allow you to go to any gym in the country that participates in the program with no additional fee.
- Gyms in my area offer short term memberships for students on break.
1 -
How do you just randomly find a different gym to go to? Around here you can't just walk in and say I need to workout here today. You need a membership...even at the Y's etc. Just curious as I've heard it mentioned before that people hit up other gyms while travelling etc.
I know a member of Planet Fitness and he can bring a guest everytime he goes which is very convenient for me0 -
Packerjohn wrote: »How do you just randomly find a different gym to go to? Around here you can't just walk in and say I need to workout here today. You need a membership...even at the Y's etc. Just curious as I've heard it mentioned before that people hit up other gyms while travelling etc.
Several ways.- Some places will give you a free pass for a week or so if you tell them you are thinking of joining.
- Some gyms will let a member bring a guest for free based on their membership level.
- Some health insurance policies/employers have programs that allow you to go to any gym in the country that participates in the program with no additional fee.
- Gyms in my area offer short term memberships for students on break.
To add to that:
Certain places offer 10-visit passes or drop in fees. No signing a contract needed.
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I'd look into some crossfit boxes (gyms), they are big into compound lifts/power lifting. Most of the ones around here offer power lifting classes, might not be 5x5, but probably much closer to what you're after, certainly wouldn't hurt your progress, might even help if the coach is compotent.0
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Packerjohn wrote: »How do you just randomly find a different gym to go to? Around here you can't just walk in and say I need to workout here today. You need a membership...even at the Y's etc. Just curious as I've heard it mentioned before that people hit up other gyms while travelling etc.
Several ways.- Some places will give you a free pass for a week or so if you tell them you are thinking of joining.
- Some gyms will let a member bring a guest for free based on their membership level.
- Some health insurance policies/employers have programs that allow you to go to any gym in the country that participates in the program with no additional fee.
- Gyms in my area offer short term memberships for students on break.
To add to that:
Certain places offer 10-visit passes or drop in fees. No signing a contract needed.
Thanks...I was just curious. I have 2 gym memberships and neither place offers any of those options.0 -
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How do you just randomly find a different gym to go to? Around here you can't just walk in and say I need to workout here today. You need a membership...even at the Y's etc. Just curious as I've heard it mentioned before that people hit up other gyms while travelling etc.
When I'm traveling for work I can usually find gyms with 1, 3 or 5 day passes.1 -
piperdown44 wrote: »How do you just randomly find a different gym to go to? Around here you can't just walk in and say I need to workout here today. You need a membership...even at the Y's etc. Just curious as I've heard it mentioned before that people hit up other gyms while travelling etc.
When I'm traveling for work I can usually find gyms with 1, 3 or 5 day passes.
Yeah, I've never found a gym that didn't offer some sort of pass. It was interesting though I was on a business trip with limited time and no car. A Planet Fitness was across the street, figured it was better than nothing. Their day guest pass was $20 the same a a premium monthly membership, told them to stick it. Especially since I've had the opportunity to work out at 2 gyms that make most top 10 most hardcore in the US and they only charged $10.
Also if you travel and get a guest pass, check the rules to see it is good for 24 hours or that calendar day. If you time it right by going in a bit earlier day 2 you can get 2 days of workouts for a 24 hour fee.2 -
It's better than nothing as noted above, and there can be different equipment based on your particular PF from my understanding. I would imagine you could try to maintain some semblance of a 5x5 routine but you will have to be very creative. I would look to see if there is something else nearby like a YMCA or municipal community centre that has a better selection of equipment.0
This discussion has been closed.
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