Was recommended not to do Stronglifts..

kenzienal
kenzienal Posts: 205 Member
edited November 18 in Fitness and Exercise
Started back in the gym last night, and was planning to begin Strong-lifts. But when I got there, someone I trust greatly, and who has a decent amount of knowledge/success with lifting recommended I don't do that program. Once I showed him the app and told him the routine, he recommended against it. He recommended I only work out on one muscle group at a time, especially being that I had never lifted before. He said he use to do a program similar to Strong-lifts, but it only ever helped him maintain, and he didn't see the gains that he does while doing this workout. He does the Wendler's 5/3/1 but he also has been lifting for 10+ years. The 5/3/1 is not what he is having me do, he's having me do 5x5's with focus on one muscle group a session.

So he had me do the following workout:

Barbell Bench Press - 5x5 at 55lbs (last set being 65lbs)
Chest Flys - 3x10 at 20lbs (I wasn't putting as much effort in as I should have)
Rope Pulldown Tricep Extensions - 3x10 at 40lbs

I also then went and walk/ran a mile.

Now this is my first time back to working out in a month and first time ever lifting so yes, I didn't go as hard as I could of. Thursday he said we will be doing Deadlifts, and Back/Leg Accessory Workouts, along with me doing a 30 min walk/run warm-up.

But how do you feel about his recommendation not to do Strong-lifts due to working too many muscle groups in one day? Would just like to hear everyone's opinions.
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Replies

  • leajas1
    leajas1 Posts: 823 Member
    edited May 2017
    I started/learned on a 5 day split and had amazing success (Muscle for Life's/Mike Matthews's Thinner, Leaner, Stronger). I didn't know until I got on MFP two years later that that's not how most people start out. I much prefer 5/4 day splits to full body or upper/lower splits, but I think that's just because it's what I'm used to. I think, in the end, as long as you stick with a program and get really good guidance on form, you'll be successful. It all comes down to what you prefer and how committed you are.

    ETA: If you look at my profile pics, that's two years of work on a 5-day split. Do your own research and decide what sounds good to you, but then stick with it, because you'll continue to get opposing views. TLS is written in a way that beginners can use/understand, so if you're thinking about doing a 5 or 4 day split I would highly recommend checking it out.
  • T0M_K
    T0M_K Posts: 7,526 Member
    well i think the very point of Stronglifts is to do exactly that. Compound exercises bring you overall strength as was stated. its good to get this base first...according to all the research i've done.

    strong lifts is a widely popular program that has brought a lot of success in gaining strength but it isn't the only way to do things.

    maybe try googling compound weight training vs not and decide how you would like to proceed.
  • rybo
    rybo Posts: 5,424 Member
    I very much disagree with him.
    That's not to say you wouldn't progress following his advice, but you would be much better off in the long run to start out with SL
  • TR0berts
    TR0berts Posts: 7,739 Member
    _dracarys_ wrote: »
    As I recall, you're the one who has the knee issue and is not wanting to squat with weight? That would be the ONLY reason I'd tell you not to do Stronglifts, since you'd squat every workout. His reasoning sounds very brosciency and I'd disregard his advice completely.

    Oh, yeah, I forgot that. And, yes, I'd agree with this wholeheartedly.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    edited May 2017
    TR0berts wrote: »
    My thoughts? That guy has absolutely no clue what he's talking about. What he has you doing will have you getting pretty much nowhere. 1x/week training is fine for intermediate/advanced lifters that actually need that much recovery time. As a beginner, you'll certainly see more benefits to more frequent training/stimulus.

    StrongLifts is one of the best beginner programs out there for a reason.

    That^^ All of it.

    ETA: You're all over the board, @kenzienal. Pick a beginner program (Wendler's 5/3/1 is NOT a beginner's program). Stick with it for 6 months. Evaluate your results and go from there.
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    _dracarys_ wrote: »
    As I recall, you're the one who has the knee issue and is not wanting to squat with weight? That would be the ONLY reason I'd tell you not to do Stronglifts, since you'd squat every workout. His reasoning sounds very brosciency and I'd disregard his advice completely.

    Even if that was the case, trading SL for 5/3/1 still doesn't make any sense. OP would be better off tweaking the squat portion of SL, wouldn't she? While sticking with SL programming for the other lifts?
  • ew_david
    ew_david Posts: 3,473 Member
    edited May 2017
    jjpptt2 wrote: »
    _dracarys_ wrote: »
    As I recall, you're the one who has the knee issue and is not wanting to squat with weight? That would be the ONLY reason I'd tell you not to do Stronglifts, since you'd squat every workout. His reasoning sounds very brosciency and I'd disregard his advice completely.

    Even if that was the case, trading SL for 5/3/1 still doesn't make any sense. OP would be better off tweaking the squat portion of SL, wouldn't she? While sticking with SL programming for the other lifts?

    OP said he prefers 5/3/1, but isn't suggesting she do 5/3/1. But yes, I agree that wouldn't make any sense either. Basically, the guy is regurgitating bad info he's heard.
  • leajas1
    leajas1 Posts: 823 Member
    jjpptt2 wrote: »
    kenzienal wrote: »
    Started back in the gym last night, and was planning to begin Strong-lifts. But when I got there, someone I trust greatly, and who has a decent amount of knowledge/success with lifting recommended I don't do that program. Once I showed him the app and told him the routine, he recommended against it. He recommended I only work out on one muscle group at a time, especially being that I had never lifted before. He said he use to do a program similar to Strong-lifts, but it only ever helped him maintain, and he didn't see the gains that he does while doing this workout. He does the Wendler's 5/3/1 but he also has been lifting for 10+ years. The 5/3/1 is not what he is having me do, he's having me do 5x5's with focus on one muscle group a session.

    So he had me do the following workout:

    Barbell Bench Press - 5x5 at 55lbs (last set being 65lbs)
    Chest Flys - 3x10 at 20lbs (I wasn't putting as much effort in as I should have)
    Rope Pulldown Tricep Extensions - 3x10 at 40lbs

    I also then went and walk/ran a mile.

    Now this is my first time back to working out in a month and first time ever lifting so yes, I didn't go as hard as I could of. Thursday he said we will be doing Deadlifts, and Back/Leg Accessory Workouts, along with me doing a 30 min walk/run warm-up.

    But how do you feel about his recommendation not to do Strong-lifts due to working too many muscle groups in one day? Would just like to hear everyone's opinions.

    On a different note, you say you trust him greatly, yet here you are questioning him. So which is it? I'm not saying you shouldn't do your homework, but at the end of the day, you gotta trust someone/something, and commit to it.

    There is a saying - "If you have 2 watches, you never know what time it is."

    Similarly, if you have multiple people coaching/guiding you, you'll never know what to do.

    Yep. If you're like me, you're going to feel weird at the gym if you decide not to follow his advice. Just remember this is for you. If he's a friend to be trusted, then he'll help you reach your potential with the plan you choose.
  • jemhh
    jemhh Posts: 14,261 Member
    I think that most beginners are better off doing full body workouts than body part (or "bro") splits or even upper/lower splits. You can recover a lot easier than people who are more advanced (certainly more easily than somebody who has been lifting for 10 years) and it just makes sense to take advantage of that. Whether it is SL or AllPro's or Fierce 5 or something else, I would stick with full body for now.
  • Azdak
    Azdak Posts: 8,281 Member
    I'm not the biggest stronglifts fan, but, in this case, your friend is 100% wrong. Research is pretty definitive that a 3x/wk, whole-body lifting program gives the best results for someone starting out. Personally, I prefer a routine with more exercises and fewer sets/exercise than SL, but the principle is the same: whole-body routine, 3x per week. Actually, recent research that I have come across is kind of "bleh" about split routines in general, even for more experienced lifters.
  • sgt1372
    sgt1372 Posts: 3,997 Member
    OP: I agree w/others that your friend is wrong in his advice to you. His suggested program will get you no where as a beginner.

    Stronglifts, Starting Strength and the original Reg Park's 5x5 are designed for beginners to gain strength quickly and efficiently. However, they are all design using squats 3x's/wk at the heart of the program.

    So, if you have issues w/doing squats, none of these programs will work as designed and you'll need to either modify SL or do something else.

    Just don't ONLY do what your "friend" is suggesting. If you feel the need to do as he has suggested to placate him, fine, but you need to do other things beyond what he has suggested to make any progress as a beginner. Just keep that in mind.
  • not_a_runner
    not_a_runner Posts: 1,343 Member
    quiksylver296 wrote: »
    TR0berts wrote: »
    My thoughts? That guy has absolutely no clue what he's talking about. What he has you doing will have you getting pretty much nowhere. 1x/week training is fine for intermediate/advanced lifters that actually need that much recovery time. As a beginner, you'll certainly see more benefits to more frequent training/stimulus.

    StrongLifts is one of the best beginner programs out there for a reason.

    That^^ All of it.

    ETA: You're all over the board, @kenzienal. Pick a beginner program (Wendler's 5/3/1 is NOT a beginner's program). Stick with it for 6 months. Evaluate your results and go from there.

    Quoting to reiterate.


    quiksylver296 ran stronglifts for (hopefully I don't misquote you!) about a year before stalling out and switching to something else. She just deadlifted over 350 lbs at a PL meet, and has some killer muscle mass to boot. I'd say SL is a great base building program!
  • kenzienal
    kenzienal Posts: 205 Member
    Well let me just start off with, he is NOT an idiot. Sorry guys, name calling is just not a thing of mine when it comes to people i dont personally know, so I dont really like him being name called when none of you know him. If he didnt know what he was talking about, he wouldnt have the success he has reached now. Granted, every person is different and he admits my plan and his plan will be different. What works for him, will not work for me. He has encouraged me to do whatever program I want, and will help me with whatever program I choose, but this is the plan he offered for me, and offer to tailor to me. I took him up on that advice since I am a beginner and don't know left from right when it comes to lifting.

    My goal is not rapid progress, or body building. Its just overall health. I am 7lbs away from my goal weight, and minus a stomach pouch, am happier with my body now. This is just to keep active, and get away from the boring cardio I had been doing.

    For the person who said I am all over the place. How? I have been off this past month and have been asking for advice. I did a Jillian Michaels 90 Day Program and then took a month off. How is that all over the place? Unless you meant by advice, then yes I have been looking for advice all over the place.

    Also, not sure where the idea that I am only working out once a week came from. I will be working out 2-3 times a week. We have a pretty busy schedule and try to work out as much as we can around that.

    Squats were not something I really wanted to tackle, but was going to be willing to try. After much hemming and hauling, I think I like it better that I am not doing them. That is the core of SL, so obviously the SL app is not going to work for me.

    Yes, I trust the person who gave me this advice, and did not come here second guessing him. I came here to see others opinions of the advice. Everyone seems to believe different things when it comes to workout plans and after debating last night, I was curious to see others opinions.


    Look, I definitely understand what everyone is saying. That as I beginner I am able to work more than one muscle group a session. If anyone has any recommendations to what I should be adding to this routine he provided, I am all ears.
    jemhh wrote: »
    I think that most beginners are better off doing full body workouts than body part (or "bro") splits or even upper/lower splits. You can recover a lot easier than people who are more advanced (certainly more easily than somebody who has been lifting for 10 years) and it just makes sense to take advantage of that. Whether it is SL or AllPro's or Fierce 5 or something else, I would stick with full body for now.

    Thank you for this reply! This is something I am going to mention to him exactly as you said it. He will undoubtedly help me tailor a program to incorporate this.
  • cs2thecox
    cs2thecox Posts: 533 Member
    I did StrongLifts for almost a year and really liked it!
    The app was easy to follow, and I paid for the upgrade so I got the "plate math" thing and the warm up sets which was really useful.

    I eventually stopped because I plateaued totally on deadlifts and overhead press, and wasn't sure my squat form was particularly good.
    However, it gave me the weights bug, and I went off to find a trainer to give me a personalized plan that built on where I'd got to with StrongLifts.

    I'd recommend giving it a go!
  • rybo
    rybo Posts: 5,424 Member
    Since the overwhelming response was not to follow his plan...good luck not doing the most effective thing that you could be doing.

    Also, have you investigated why squatting causes you problems? There are a lot of squat variations and it's a basic human movement. Simple "not squatting" should be your absolute last resort, not your 1st option.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    edited May 2017
    rybo wrote: »
    Since the overwhelming response was not to follow his plan...good luck not doing the most effective thing that you could be doing.

    Also, have you investigated why squatting causes you problems? There are a lot of squat variations and it's a basic human movement. Simple "not squatting" should be your absolute last resort, not your 1st option.

    This was discussed in depth in her last thread...

    The one where she decided she was going to try SLs.

    But she's not "all over the board."
  • cqbkaju
    cqbkaju Posts: 1,011 Member
    edited May 2017
    quiksylver296 wrote: »
    ETA: You're all over the board, @kenzienal. Pick a beginner program (Wendler's 5/3/1 is NOT a beginner's program). Stick with it for 6 months. Evaluate your results and go from there.

    5/3/1 is perfectly fine for beginners -especially the 5's PRO variant with FSL- but something like SL5x5 will often show results faster if your recovery and diet are inline.
    In the long-term, they about break even but your squat will usually be higher in SS or SL5x5.

    Most people saying "5/3/1 isn't for beginners" have not read any of the books.
    I own all 3 books and have read them several times. Yes there are three books.

    If you have knee issues then something more gradual like 5/3/1 might be a better idea than SL5x5.
    I have had major reconstruction surgery on my left foot and leg -twice- so I know a little about the subject.

    That aside, I agree: your friend seems like an idiot ignorant. Is that better?
    If you didn't want opinions that conflict with his then why did you ask us for advice?

    Any program that focuses on compound lifts will provide superior results for a beginner than a bodybuilding bro-split.
    Starting Strength, SL5x5, 5/3/1, Thinner Leaner Stronger / Bigger Leaner Stronger and many more all agree on this and contradict what your friend is telling you.

    Notice how almost everyone here disagrees with your friend?
    Notice how your friend isn't even following the plan he recommends for you?
  • stanmann571
    stanmann571 Posts: 5,727 Member
    I'm so confused...

    Why would someone who's doing 531 badmouth SL.

    They aren't the same program...different focus and level, but they're kissing cousins.
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