Stronglifts 5x5?
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I did SL but with 3 sets instead of 5. I thought 5 was overkill personally. Especially when starting strength has you doing 3. I didn't do that program because I was scared of the cleans or whatever they're called.
I liked it a lot. I saw changes in my body quickly and I was able to increase my strength quickly.
I haven't worked out in several years however at this point because I've been sucking at life. I do want to get back into it though. Starting back at the bottom
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not to Hi-Jack this....but I'm doing stronglifts....now second guessing that decision. everyone says (until now) its the way to go. the phone app makes tracking your lifts a breeze also. Starting Strength...only book form? not app?
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those budget short racks you mentioned are pretty much all the same 2x2 square tubing with thin 14 or so gauge walls. Having done this same research last year I purchased the titan t-3 short rack which I believe is 80 inches tall it uses 2x3 tubing with 11 gauge wall thickness and has many available attachments and accessories. Its a clone of the much nicer rogue r3 rack and can use some if not all the attachments made for the rogue rack but the finish is not the prettiest thing.
I used sl5x5 for about 6 months. I hurt my back doing this program but it was my fault not the fault of the program. I've built myself back up now and am lifting heavier than I was at the end of 5x5. as an observation on the overhead press. if your cleaning each weight that you increase on the ohs then your clean will progress at that speed and if your doing starting strength your clean will be much more than you can overhead press very soon.
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lsutton484 wrote: »those budget short racks you mentioned are pretty much all the same 2x2 square tubing with thin 14 or so gauge walls. Having done this same research last year I purchased the titan t-3 short rack which I believe is 80 inches tall it uses 2x3 tubing with 11 gauge wall thickness and has many available attachments and accessories. Its a clone of the much nicer rogue r3 rack and can use some if not all the attachments made for the rogue rack but the finish is not the prettiest thing.
I used sl5x5 for about 6 months. I hurt my back doing this program but it was my fault not the fault of the program. I've built myself back up now and am lifting heavier than I was at the end of 5x5. as an observation on the overhead press. if your cleaning each weight that you increase on the ohs then your clean will progress at that speed and if your doing starting strength your clean will be much more than you can overhead press very soon.
Cool, thanks for the info! So the Titan T-3 short rack is 80" tall? That would just fit in my basement with 1-2" of clearance left. I'll have to check into that one. Sounds like it's a bit more sturdy than the other ones I've been looking at.0 -
Just checked their website, it says it's 82 1/4" tall, not 80". Are you sure on your measurement?0
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Soozier Ultimate Strength Training Power Lifting Cage Squat Rack plus TDS Padded J Cups for Power racks
Sold by: NEW YORK BARBELL OF ELMIRA CORP.
don't recall the height but I almost made a mistake buying something else because my bar was the one inch, 6' bar because all my plates are 1". one of the wider racks would not have worked. the above works perfectly with a 6' one inch bar. and the Jcups are the bomb. WELL worth the extra price.
The rack has enabled me to safely lift in my home. After lifting a little while, I'm REALLY glad i'm in a rack for squats and bench press. safety first.0 -
Just got off the phone with Fitness Factory. They said they could sell me a Body Solid GPR378 rack for $499 (listed at $595). It's a little more than I wanted to spend, but it's much sturdier with 11" gauge steel and 3x3 tubing. It's also 80" tall which would fit in my basement and not be as short as some of the other short racks I've been looking at.
If we ever move to a larger house (likely in a few years) then I may get a larger basement and would be able to add the lat attachment as well. Seems like this one would be one I could buy once and use it for life vs buying a cheaper model now, then selling it, and upgrading later on.
I'll have to think about it. There was a rack on CL for $150 but it looks to be kind of cheap compared to some of the others I've looked at. With my basement being only 82" tall it really limits you on options when searching on CL too as most racks are 82" or taller.
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the titan rack is indeed 82 1/4 The top of the posts come above the attachment points for the pulp bar by a bit and it could be cut down to about 81 7/8 fairly easily but no one likes to cut on their brand new stuff. I do have a friend who uses that body solid rack although I've never seen it in person I watched a video where he squated and reracked 450lbs on it. He's done some modifications to it to allow him to use rogue accessories and had a custom pulp monkey bar attachment built for it.1
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Tomk652015 wrote: »not to Hi-Jack this....but I'm doing stronglifts....now second guessing that decision. everyone says (until now) its the way to go. the phone app makes tracking your lifts a breeze also. Starting Strength...only book form? not app?
iPhone has an app that includes both SS and SL called Strength Club. You get SS Novice for free and have to pay for SS Advanced and SL.
OP, I have personally used SL when I started lifting in July of 2014. I really enjoyed the program and improved my strength. I took time off from lifting heavy from March 2016 through March of this year due to pregnancy, recovery and lack of time with a newborn. When I started back up again, I went back to my trusty SL program. Now my problem is lack of consistency because my morning routine has been non-existent due to getting the baby ready, we are busy in the evenings with our 2 older children and I just flat out don't like working out after work. (Totally on me and not anyone else.
)
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SemperAnticus1643 wrote: »Tomk652015 wrote: »not to Hi-Jack this....but I'm doing stronglifts....now second guessing that decision. everyone says (until now) its the way to go. the phone app makes tracking your lifts a breeze also. Starting Strength...only book form? not app?
iPhone has an app that includes both SS and SL called Strength Club. You get SS Novice for free and have to pay for SS Advanced and SL.
OP, I have personally used SL when I started lifting in July of 2014. I really enjoyed the program and improved my strength. I took time off from lifting heavy from March 2016 through March of this year due to pregnancy, recovery and lack of time with a newborn. When I started back up again, I went back to my trusty SL program. Now my problem is lack of consistency because my morning routine has been non-existent due to getting the baby ready, we are busy in the evenings with our 2 older children and I just flat out don't like working out after work. (Totally on me and not anyone else.)
I'll have to check into the app stuff. Sounds cool!
I know how that goes. When we had our kids our whole fitness routine got turned upside down. I maintained my weight well for nearly 10 years and then when we had kids I put on a lot of weight. I went from 195 or so up to 228 at my fattest. I've since dropped back down to 190-195 and gone back up to 205-210 several times over the years. It's hard to stay fit when you have little kids and work full time and have other obligations too on top of that, but it is what it is. Either you make the effort or you buy bigger clothes, it's one or the other I've found haha!
I've been taking walks in the evening now after the kids are in bed and then 3 times a week I lift weights in the basement once they're asleep in bed. I try to get down there by 9:30 or so because if I wait too long then I run out of steam from the day and I just go to bed haha! I tried the morning routine once and it was not for me, I'm not a morning person at all, better off staying up later. Whatever works though.0 -
Tomk652015 wrote: »not to Hi-Jack this....but I'm doing stronglifts....now second guessing that decision. everyone says (until now) its the way to go. the phone app makes tracking your lifts a breeze also. Starting Strength...only book form? not app?
Starting Stength has an app in iPhone or Android format. It costs $10.
There is also a very Starting Strength website; no longer so for SL. The app developer was no the site the last time I was there doing beta development & looking 4 feedback, but that was awhile ago.
Mark Rippetoe is also active on the site and will give you free "advice" but, fair warning, he's NOT PC and if you ask him what he thinks is a stupid question, get ready to be abused.
The main thing is NOT to ask him if it's ok to this or that instead of what he's written ib his books.
The standard answer to that will be: YNDTFP - - You're not doing the f#cking program. "
LOL!!
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mrsnattybulking wrote: ». . . I am guilty of doing more DL sets than it calls for... so much work to load that bar only for 1 set... pffft
Both SL & SS only require 1set for DLs but the objectives to use your absolute max 3 or 5 rep set doing it but doing it only once a week always also seemed too limited.
So, I quickly switched to doing 3x5 DLs with the wt that, when using a lift calculator, would equal my then 1RM PR.
I currently use 4x6 routine doing DLs which I find most effective for my goals/needs.
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I started with Stronglifts. It's a good basic program and the app makes it even easier to follow. It doesn't need much equipment. A rack and barbell and you are good. I'm doing Strong Curves now, and liking the results, but I do so miss the simplicity of SL.0
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Tomk652015 wrote: »not to Hi-Jack this....but I'm doing stronglifts....now second guessing that decision. everyone says (until now) its the way to go. the phone app makes tracking your lifts a breeze also. Starting Strength...only book form? not app?
If you read the book, an app is useless.0 -
I also ordered the Starting Strength book. Going to read that over the next week or so. Should be ready to roll later this month with everything. Got a nice rack picked out (haha!) and got all my weights/bars, etc. Just need to find one more nice used bench on CL and I should be good to go.1
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mrsnattybulking wrote: ». . . I am guilty of doing more DL sets than it calls for... so much work to load that bar only for 1 set... pffft
Both SL & SS only require 1set for DLs but the objectives to use your absolute max 3 or 5 rep set doing it but doing it only once a week always also seemed too limited.
So, I quickly switched to doing 3x5 DLs with the wt that, when using a lift calculator, would equal my then 1RM PR.
I currently use 4x6 routine doing DLs which I find most effective for my goals/needs.
I can't remember what SS says but in Practical Programming there is a section for women and he suggests that women use multiple sets across for DL. I don't have it in front of me or I'd give the page number. Anyway, I too like the multiple sets across rather than one max set.0 -
Rack has been ordered! Should arrive sometime late next week. Hoping to get a nice bench by then and then I'll be ready to roll! Looking forward to doing a new program/routine!0
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Tomk652015 wrote: »not to Hi-Jack this....but I'm doing stronglifts....now second guessing that decision. everyone says (until now) its the way to go. the phone app makes tracking your lifts a breeze also. Starting Strength...only book form? not app?
If you read the book, an app is useless.
This is why I like Stronglifts. The app is absolutely fantastic. It has plate calculators, tells you how much to add automatically, and gives you an option to deload at the right times. It even told me when I should decrease to 1 pound increments on my bench. No book is going to do all that math and tracking for me. I'm using a notebook and the calculator on my phone currently and it is so tedious compared to the SL app. I've tried many tracking apps and haven't found one that compares.0 -
I own the SS app, which has an e-version of the book. I've never used the SL app, but the SS app sounds similar to the SL premium (paid app), warm-up sets, plate calculation, rest timers.0
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jennybearlv wrote: »Tomk652015 wrote: »not to Hi-Jack this....but I'm doing stronglifts....now second guessing that decision. everyone says (until now) its the way to go. the phone app makes tracking your lifts a breeze also. Starting Strength...only book form? not app?
If you read the book, an app is useless.
This is why I like Stronglifts. The app is absolutely fantastic. It has plate calculators, tells you how much to add automatically, and gives you an option to deload at the right times. It even told me when I should decrease to 1 pound increments on my bench. No book is going to do all that math and tracking for me. I'm using a notebook and the calculator on my phone currently and it is so tedious compared to the SL app. I've tried many tracking apps and haven't found one that compares.
No, the book teaches how to do that for yourself which is the point I'm making. Knowing why/how to lift for training trumps just doing it prescribed reps an app tells you.
Besides if you are deload more than 2-3 in the time it takes to do either program...YANDTP.
The book touches on how to program for yourself as well as how to lift with proper form and you might fail at a lift outside of the weight room. Something an app is not able to teach you. It prepares you well.
In long term goals, the book is gold and my experience of good/bads of 35+ years of lifting weights... SS book>SL app everytime.
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Maybe I'll try the app out, but I already ordered the book, so I'm going to read it through and through and give all those lifts a shot.0
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Lots of people here say that they use or have used the SL 5x5. So have I.
I got injured doing it. Not the fault of the program. My fault but the program encourages continually pushing the weight up each session and as a novice I did so w/o proper regard for my capabilities at the time and w/o proper form. Something all novices should pay attention to in order to avoid such injuries.
Same. Despite joining a females SL group on here and reading extensively about the program, I still managed to mess up my IT band from squatting too heavy one night. I followed the program exactly, but I should have known to make an exception on increasing my weight that night. Listen to your instincts! In the future I plan to increase more on a weekly basis rather than per workout.
It took two months to fully heal, and then I stopped being able to afford my gym (luckily it was a month to month arrangement anyway). I hope to get back to lifting this summer but I'll have to completely start over. For me, it was exhausting on even a small calorie deficit. I expect it to go much better when I'm eating maintenance. Why am I sticking with SL? Because it clearly works when you do things correctly, I feel I know it well, I like it being 3x a week, and the app is really helpful/perfect for people like me who don't like reading a book for a lifting program or doing plate math.1 -
Maybe I'll try the app out, but I already ordered the book, so I'm going to read it through and through and give all those lifts a shot.
experience of starting strength was: first read-through gave me the basic ideas. then as i kept lifting and kept peeling back layers in my familiarity with my own body and how it wants to do things, i'd keep coming back to the book and some point that went right over my head the first time would suddenly fall into place and help me.
so for me it's more of an ongoing technical reference source than a one-and-done read. and there are parts of it it that i've adapted or disregarded, but getting there has been more a matter of my own experience.
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^ Cool, thanks for the feedback!0
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jennybearlv wrote: »Tomk652015 wrote: »not to Hi-Jack this....but I'm doing stronglifts....now second guessing that decision. everyone says (until now) its the way to go. the phone app makes tracking your lifts a breeze also. Starting Strength...only book form? not app?
If you read the book, an app is useless.
This is why I like Stronglifts. The app is absolutely fantastic. It has plate calculators, tells you how much to add automatically, and gives you an option to deload at the right times. It even told me when I should decrease to 1 pound increments on my bench. No book is going to do all that math and tracking for me. I'm using a notebook and the calculator on my phone currently and it is so tedious compared to the SL app. I've tried many tracking apps and haven't found one that compares.
No, the book teaches how to do that for yourself which is the point I'm making. Knowing why/how to lift for training trumps just doing it prescribed reps an app tells you.
Besides if you are deload more than 2-3 in the time it takes to do either program...YANDTP.
The book touches on how to program for yourself as well as how to lift with proper form and you might fail at a lift outside of the weight room. Something an app is not able to teach you. It prepares you well.
In long term goals, the book is gold and my experience of good/bads of 35+ years of lifting weights... SS book>SL app everytime.
I'm currently about 1/4 of the way through a 1 year run of 5/3/1 I'm currently using an app. I use it to track things more so than to program and the fact that it has easily adjustable weights and reps along with rest timers makes it a good fit for me. While I didn't need the app for sl5x5 or starting strength as it just goes up reach workout till you can't anymore it was nice to have all those workouts charted. with small children I'd tell myself I was going to fill out a spreadsheet or lifting log someday but would run out of time so this way I just fill one out as I go along. I keep my phone in an old armband on the post of my rack so I don't smash it with weights or against something while I'm lifting.
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Started doing Starting Strength last week instead of Stronglifts. We'll see how it goes. I got the book, read through a lot of it, still have more to go, and have gotten through 4 workouts now. Into my second week. I can see how it builds strength, it's pretty tough, and the weights haven't even gotten crazy yet haha!
I ended up just making a spreadsheet to follow. I have a projected tab and an actual tab. I have projected out what I think my progress should look like and then the actual I will fill in with real world results. I'm an accountant so it was like second nature to me haha!
I started off pretty light on all the weights just to give myself time to adjust to this type of program, practice form, and give myself some room for progression as time goes on. So far I like it though!2 -
My vote would easily be for Starting Strength. The book is one of the most comprehensive books on compound movement. It is a gold standard on how to do the basic movements. So much so that even experienced coaches and lifters reference it.
I did both and the lower amount of sets on Starting Strength was a bonus in 2 ways. I was out of gym quicker on those days when time mattered. More importantly I felt I was able to move up in weights easier and causing progressive overloads.
Starting Strength is much better supported and stronger community outside of this forum. If you research other strength or bodybuilding forums they will nod to SS as a decent novice program while SL 5x5 is not as highly regarded. More so in powerlifting community than in bodybuilding but still. The reason is the lack of the specificity of the program. Some very knowledgeable lifters and coaches recommend only Bench/Squat/Deadlift for a powerlifting novice program. Every workout the same until stalls. This is because these are the 3 lifts for the sport. SS focuses more on them then SL. Heck on SL you only deadlift 1time a week. Deadlifts are 40% of most powerlifters weight during competition and bent over rows/overhead press are 0% of total.
Recommendation:
Starting Strength for at least 3 months unless you find you really like powerlifting then maybe move to something like Izzy Narvaez's novice program at https://www.powerliftingtowin.com/ a bit early. It's free and a better for a powerlifter but maybe not overall. After the 3 months determine what your personal body goals are. SS will lay a great foundation to build whatever body you can genetically build.
In terms of apps I wouldn't waste my money on either SL or SS one. They are too program specific. I use Strong because you can create custom routines you can add either into it. When you move on to a more complicated bodybuilding or powerlifting program you can easily add that into it also.1 -
^ Yeah I've read a lot of the book already and I agree, there is a ton of great information in there that I had zero experience or exposure to prior to reading it. I never even used a barbell in my life until just recently in the last week or two. I'm sure my form is far from perfect, but at least I have a reference guide, and plenty of videos from Mark to show how to do it right.
I've been trying to follow the program to the tee as best I can. At 210lbs I'm not going to be doing GOMAD though, and I highly doubt I need 6000 calories a day, think that's geared more towards skinny teens looking to put on weight. He references 3500 calories a day for folks over 20% bodyfat which would be me, so I've been sticking to 3200-3500 calories a day which is just a bit above my maintenance. I lost about 5-7 lbs from late May to late June, so I can afford to pack a few more pounds back on for the sake of gaining some strength.
I just made a spreadsheet in Excel to track my progress. I set up one for my projection of what each workout should be and then my actual results from each workout to fill out as I go along. I plan on doing this for 3 months. Not looking to become a powerlifter or set any new world records, just want to gain some strength and build some muscle and then from there try to shed some fat so that I can actually see some of that muscle!1 -
^^^ i'm a solid rippetoe fan, but i have to concede the old walrus threw a few ideas into the third edition that i've parted company with. the overcomplication of overhead press is one of those, but the gallon-o-milk thing i never took seriously since it was obvious that he wasn't talking to me in that part.1
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It's a pretty good book for someone just starting out like myself. Nice to have a good reference like that.
I agree, no way I'm doing GOMAD. Not when I'm already 210lbs at 5'11" haha! I need to lose weight, not gain weight! I'm just eating at maintenance or slightly above right now while I do the program so I don't get too tired/sore/recovery too slowly, etc. Once 3-4 months goes by I'll drop the calories down some to drop some fat and switch to a higher rep, slightly less weight type program.1
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