Stronglift 5*5 Confusion.

psuLemon

http://strengtheory.com/complete-strength-training-guide/

You may want to take some time to read some of Greg Nuckols stuff. But most beginner programs, should only be run beginner programs for 3 months to a year (some variation based on your starting point and progress). But if you struggle to increase volume, and after deloads, if you still struggle to make any type of linear progression, it may be worth moving to another, more advanced training program.

BrianKMcFalls

psuLemon wrote: »

http://strengtheory.com/complete-strength-training-guide/

You may want to take some time to read some of Greg Nuckols stuff. But most beginner programs, should only be run beginner programs for 3 months to a year (some variation based on your starting point and progress). But if you struggle to increase volume, and after deloads, if you still struggle to make any type of linear progression, it may be worth moving to another, more advanced training program.

I kinda say follow any plan at least 3 months. A completely untrained individual starting with the empty bar should have six months in them easy, especially if they are using micro plates. They might not be able to stay at 5x5 on OHP, but failing at one lift might not mean they've exhausted simple linear progression on the other lifts. What would you recommend then? More assistance work on problem lifts, a totally new program? I've heard people recommend continued LP on the unfailed lifts, while switching up the program for the failed lifts only.

lorrpb

cwolfman13 wrote: »

unnichaacko wrote: »

davidcliff wrote: »

You get used to it. Are you using the mobile app? If not, I found it helpful to figure out any deloading.

Good idea. I am yet to start to use it. I should download it before the next workout. So, you progress each week with 5lbs and it continues till?

'till whenever is clever. not everyone's goal is to be a power lifter and squat a gazillion pounds. One issue I tend to have with these programs is that people inevitably get wrapped up in them being the be all and end all. There are many ways to train, and frankly linear periodization (i.e. working in the same set/rep scheme) is not how most strength and conditioning coaches train their athletes long term.

5x5 is a great program, particularly for building a good foundation of strength...but from there, there are many ways to train. I primarily run undulating, non-linear periodization cycles throughout the year as my primary focus is general fitness and athleticism...so basically, I work in a different set and rep range every workout...it's winter so I'm strength (heavy) focused but with quite a bit of moderate (hypertrophy) work in there...when cycling starts, my heavy work will drop to almost nil.

^^THIS is one of the most sensible things I've ever read on here! Thanks @cwolfman13!!

cerise_noir

I don't add weight at every workout. Last time I followed the program adding the recommended weights at every workout and it was just too much for my body. Listen to your body.

I edit the weights in the app at every workout. And when I do add weight, I opt for fractional plates (1 1/4lb either side) and move up from there.

psuLemon

BrianKMcFalls wrote: »

psuLemon wrote: »

http://strengtheory.com/complete-strength-training-guide/

You may want to take some time to read some of Greg Nuckols stuff. But most beginner programs, should only be run beginner programs for 3 months to a year (some variation based on your starting point and progress). But if you struggle to increase volume, and after deloads, if you still struggle to make any type of linear progression, it may be worth moving to another, more advanced training program.

I kinda say follow any plan at least 3 months. A completely untrained individual starting with the empty bar should have six months in them easy, especially if they are using micro plates. They might not be able to stay at 5x5 on OHP, but failing at one lift might not mean they've exhausted simple linear progression on the other lifts. What would you recommend then? More assistance work on problem lifts, a totally new program? I've heard people recommend continued LP on the unfailed lifts, while switching up the program for the failed lifts only.

I agree, following the program for at least 3 months (unless you hate it) is a good place to start. And with untrained people, it can even be over a year.

My recommendations would be based on a few factors; 1. Are still enjoying the program, 2. making progress in other lifts, and 3. have already deloaded and followed the recommendations of the program. If all of those have been checked, and if you feel comfortable, you could alter the program slightly to incorporate non linear progressive, adding accessories and/or alter volume (take a 3 day and make it a 4 day (OHP more frequently, but less loads each day). Alternately, if you are not experienced enough, or are not working with a coach, I would then suggest moving to another program (like the ones found here)