3x5...5x5? What the what?
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Since you're in a deficit calorie wise, you're not really going to gain much muscle. So I don't know if the criteria for choosing one rep/set over another matter as much. Or maybe they do in that you can still focus on building strength at least. Stronglifts is definitely good for that.1
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SL 5x5 is probably a great starting program for you and you should be able to see significant increases in strength even in a calorie deficit. A lot of your initial gains will be due to neural adaptation, which is basically your existing muscles learning to work more efficiently. While you might not put on much new muscle, you can get significantly stronger.1
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So I set up Strong Lifts 5x5, it says for my row I lift 5lbs...
The bar at my gym weighs 15lbs....should I just start with an empty bar then? Or use 5lb dumb bells?
I was doing rows with the dumbbells at 15lbs...0 -
CranstonJ2016 wrote: »Thanks for all the info guys
I might try an actual 5x5...
People at the gym probably thought I was ridiculous lol
Not really...
3x5 and 5x5 are "heavy" programs designed for optimal gains in strength...power lifters typically work in the 1-5 rep range at a high % of their 1RM. Lighter weight and more reps would train more muscular endurance...I usually do lighter weight with higher reps when I'm in season for cycling..CranstonJ2016 wrote: »So I set up Strong Lifts 5x5, it says for my row I lift 5lbs...
The bar at my gym weighs 15lbs....should I just start with an empty bar then? Or use 5lb dumb bells?
I was doing rows with the dumbbells at 15lbs...
I'm not sure I follow...if you were doing 15 Lbs at a higher rep range, why would you do less weight with a lower rep range?0 -
I don't know. I didnt understand that either. The app told me to log in my best. So squats lets say, i put that I squat 60lbs and wants me to start the program squatting 30lbs...i'll do it i guess but i thought that was a tad backwards..0
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CranstonJ2016 wrote: »I don't know. I didnt understand that either. The app told me to log in my best. So squats lets say, i put that I squat 60lbs and wants me to start the program squatting 30lbs...i'll do it i guess but i thought that was a tad backwards..
How many times do you squat 60 Lbs? It's asking for your 1RM...the maximum weight you can lift one time...you should be lifting at a high % of your 1RM on this type of program.0 -
Ohhhhh *kitten*...i didnt see that part...so should I manually change the stats then?
I don't really know what my 1RM is. I squatted 60lbs 4 days ago at 5x12...0 -
CranstonJ2016 wrote: »So I set up Strong Lifts 5x5, it says for my row I lift 5lbs...
The bar at my gym weighs 15lbs....should I just start with an empty bar then? Or use 5lb dumb bells?
I was doing rows with the dumbbells at 15lbs...
Start at the weights you were doing before. The program will adjust as you increase for each exercise you successfully complete. If you were doing rows with 15 pound dumbbells (assuming 15 pounds in each hand) you would start rows with a 30 pound barbell. If your 60 pound squats were for more than one rep ( I think you said you were doing 12x5's) start at 60 and let the weight catch up to you.
At any time you can change the weight that the program tells you to do. Be careful with this, the weights can raise quickly and catch up to you. At the lighter weights, work on your form to keep to good so once it gets heavier you have the form you need going forward.
Again, my suggestion is to start each exercise as what you had been doing and let the weight catch up to you. It gets heavier ;-)
I didn't know my one rep max on anything either. All my work was with multiple reps and sets.2 -
CranstonJ2016 wrote: »So I set up Strong Lifts 5x5, it says for my row I lift 5lbs...
The bar at my gym weighs 15lbs....should I just start with an empty bar then? Or use 5lb dumb bells?
I was doing rows with the dumbbells at 15lbs...
Start at the weights you were doing before. The program will adjust as you increase for each exercise you successfully complete. If you were doing rows with 15 pound dumbbells (assuming 15 pounds in each hand) you would start rows with a 30 pound barbell. If your 60 pound squats were for more than one rep ( I think you said you were doing 12x5's) start at 60 and let the weight catch up to you.
At any time you can change the weight that the program tells you to do. Be careful with this, the weights can raise quickly and catch up to you. At the lighter weights, work on your form to keep to good so once it gets heavier you have the form you need going forward.
Again, my suggestion is to start each exercise as what you had been doing and let the weight catch up to you. It gets heavier ;-)
I didn't know my one rep max on anything either. All my work was with multiple reps and sets.
Thank you so much! Especially the 15lb dumbells to 30lb barbell, i wouldnt have thought to added the two together
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CranstonJ2016 wrote: »So I set up Strong Lifts 5x5, it says for my row I lift 5lbs...
The bar at my gym weighs 15lbs....should I just start with an empty bar then? Or use 5lb dumb bells?
I was doing rows with the dumbbells at 15lbs...
Start at the weights you were doing before. The program will adjust as you increase for each exercise you successfully complete. If you were doing rows with 15 pound dumbbells (assuming 15 pounds in each hand) you would start rows with a 30 pound barbell. If your 60 pound squats were for more than one rep ( I think you said you were doing 12x5's) start at 60 and let the weight catch up to you.
At any time you can change the weight that the program tells you to do. Be careful with this, the weights can raise quickly and catch up to you. At the lighter weights, work on your form to keep to good so once it gets heavier you have the form you need going forward.
Again, my suggestion is to start each exercise as what you had been doing and let the weight catch up to you. It gets heavier ;-)
I didn't know my one rep max on anything either. All my work was with multiple reps and sets.
I agree with all this. I started with the 45 lb bar on everything, because I had no idea what my 1RM would be. It was light at first, but it builds up quick!0 -
CranstonJ2016 wrote: »CranstonJ2016 wrote: »So is this not proper then? Am I doing more work than I need to?
Why couldnt the internet be this clear? Now I feel stupid lol
what are you goals? Dont feel stupid. you pick your programing based on your goals. 5x12 is more endurance than it is strength. Sure its good for you , but if you are trying to get strong, you could drop down into a lower rep range .
Oh ok...so...if I want to see more muscle definition I'd see it better doing a lower rep but slightly heavier weights?
Not necessarily. I run and do Body Pump, which is a class using barbells, but you do high reps and lower weight. I'm a female with a lot of muscle definition in my arms, shoulders, and legs, but I'm also on the low end of my BMI which is probably why they show. There are some ladies in the class that are stronger and do the exercises with heavier weights on the barbell but probably have about 40 lbs or more bodyweight than me, so their muscles don't show.0 -
Why to do so many? Your last rep has to feel really fatigued (burning to high degree of pain). If u do 3X12 it will be so hard and enough for female. Remember, your weight has to be such that your 12th one is really burning and u can not repeat that move anymore time. It takes little time to determine what weight u need for each move. But when u determine it u can continue every workout without taking time for guissing.0
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The idea of Stronglifts is to start doing the routines with much lower weights than you can handle in order to perfect your form, and then increase the weights on a regular basis until you get up to where you start to struggle doing 5 sets of 5. Start with an empty bar when squatting for example, which is 45 lbs. Form is everything when it comes to strength training because it helps you get the most out of each exercise and helps avoid injury. You can't build good form starting out near your max weights because you don't yet have a good base of strength to work with. Start slow, follow the program and you will see progress that will astonish you. It really works. If you are a real beginner I'd suggest not adding weight every workout as is usually suggested but perhaps every other workout, especially when you get closer to your max. I'd also suggest getting a personal trainer for a few sessions to work on your form, preferably someone who is into strength training and not a cardio specialist.CranstonJ2016 wrote: »Ohhhhh *kitten*...i didnt see that part...so should I manually change the stats then?
I don't really know what my 1RM is. I squatted 60lbs 4 days ago at 5x12...
Keep at it and you will shock and amaze yourself and your friends with your progress in 3 or 4 months. It's a great program.1 -
Actually if you want to see muscle definition, you just need to lose body fat. And lifting weights will help with a calorie deficit, but won't target an area to lose fat.CranstonJ2016 wrote: »CranstonJ2016 wrote: »So is this not proper then? Am I doing more work than I need to?
Why couldnt the internet be this clear? Now I feel stupid lol
what are you goals? Dont feel stupid. you pick your programing based on your goals. 5x12 is more endurance than it is strength. Sure its good for you , but if you are trying to get strong, you could drop down into a lower rep range .
Oh ok...so...if I want to see more muscle definition I'd see it better doing a lower rep but slightly heavier weights?
I clients that try to combine both strength and reps, so I might have them do 1 set of 10 reps, the next set 8 reps and the last set 6 reps of course increasing the resistance for each set.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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CranstonJ2016 wrote: »
People at the gym probably thought I was ridiculous lol
No they weren't. Most people aren't even paying attention.
If I happen to notice someone who looks new to gym and maybe a little lost, I always think to myself "Good for them, I hope they stick with it."
Now those guys who are doing curls in the squat rack....
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