Stronglifts 5x5 questions...

marie_2454

I really want to start this program, but I workout at Planet Fitness...sigh. I'm moving in a few months, so switching to a real gym isn't really an option right now. I'm not new to weight lifting, but in the past I've generally lifted 8-15 reps at a moderately difficult weight. I've basically decided that I want to really start lifting heavy, push myself more, & get stronger. I like this plan because it's short & sweet, but I'm not sure if I should actually start it if I don't have access to a barbell & plates. I know the smith machine isn't ideal, but it's all I've got right now. That being said, what are your thoughts on using a smith machine for this program?
Thanks!

MoreBean13

It would be better to use dumbbells than the smith machine. If you're just starting, the weights they have in DBs might hold you over until you outgrow them. If you want, do primarily dumbells and use the smith to mix it up occasionally, but the smith machine takes balance out of the picture so you won't properly develop the necessary stabilizing muscles, so you'll have a hard time transitioning to a bar.

dynamitegalxo

5x5 is designed for use with plates and a bar. if you can't use that set of equipment, you're going to set yourself up for injury, disappointment, and failure. wait it out until you can move to a more conducive gym setting. i mean, you could in theory bench press with dumbells, but DB deadlifts are NOT the same thing and you can't squat (in the manner intended by 5x5) at all with them.

perhaps get into some bodyweight exercise in the meantime? convict conditioning is a scary sounding book with a seriously killer program.

MoreBean13

5x5 is designed for use with plates and a bar. if you can't use that set of equipment, you're going to set yourself up for injury, disappointment, and failure. wait it out until you can move to a more conducive gym setting. i mean, you could in theory bench press with dumbells, but DB deadlifts are NOT the same thing and you can't squat (in the manner intended by 5x5) at all with them.

perhaps get into some bodyweight exercise in the meantime? convict conditioning is a scary sounding book with a seriously killer program.

That's just not true. You can deadlift and squat with dumbbells......they're just modified versions.

Factory_Reset

5x5 is designed for use with plates and a bar. if you can't use that set of equipment, you're going to set yourself up for injury, disappointment, and failure. wait it out until you can move to a more conducive gym setting. i mean, you could in theory bench press with dumbells, but DB deadlifts are NOT the same thing and you can't squat (in the manner intended by 5x5) at all with them.

perhaps get into some bodyweight exercise in the meantime? convict conditioning is a scary sounding book with a seriously killer program.

That's just not true. You can deadlift and squat with dumbbells......they're just modified versions.

QFT

I started SL 5x5 with dumbbells. All lifts. I've since bought a rack and barbell. Dumbbells are very doable though.

ngyoung

Dead lifts are meant to be started with the bar elevated by the plates. You should be able to start the 5x5 with DBs but for lifts you'd want them set on something that puts them at the same height the barbell would be. Once you start getting to challenging weights the DBs may not work well.

Weighted squats should still be fine holding DBs on each shoulder and just focus on good form as well. Hopefully by the time the weight starts to actually get challenging you can find a new gym. When you do switch I would back down on the weight some to allow for any support muscles that didn't get engaged using DBs get a chance to catch up.

MisterDerpington

Smith Machine. Not even once. I would modify the program to use dumbbells as well. If there's nothing at the right height to set the dumbbells on, I would replace the Deadlifts with Romanian Deadlifts using dumbbells. Squats can be replaced with Goblet Squats or Dumbbell Front Squats. The Rows, Bench, and OHP are a bit easier of a translation from barbell to dumbbell.

marie_2454

Well crap! Lol thanks for all the input. I wasn't even thinking about how much the Smith machine isolates and restricts movement. Dumbbells was a nice thought, and I could use them for the upper body lifts, but not for deadlifts and squats; I need heavier weights than I can hoist over my shoulder and grip. Guess I'll just have to wait until after I move and join a real gym to start. In the meantime I'll just keep lifting, doing a mix of free weights and machines.

That being said, if my goals are still to get stronger and drop some body fat, how many reps and sets should I be doing? I was thinking of going back to 3x8. Before I was lifting somewhat heavy-ish, but I could've done a few more reps with the weight I was using, so now I'm thinking I'll lift heavier to where the last set is more like 6-8 reps? Thoughts?

ngyoung

Hell if it is a money issue and moving soon some gyms will give you a free 2 week guest trial pass

marie_2454

Hell if it is a money issue and moving soon some gyms will give you a free 2 week guest trial pass

It's not really a money issue. I'm moving in early December, and most of the gyms where I am now you have to pay a joining fee, then a year membership or pay cancellation fees. As a full time student, I feel it would be kinda stupid to cancel my current membership (I'd still have to pay another month), then pay to join somewhere else for only 2-3 months before having to cancel and then pay another joining fee. The gym I'm planning on joining once I move doesn't have a branch where I live now, so I can't just transfer my membership either. The timing just sucks right now.

MoreBean13

Well crap! Lol thanks for all the input. I wasn't even thinking about how much the Smith machine isolates and restricts movement. Dumbbells was a nice thought, and I could use them for the upper body lifts, but not for deadlifts and squats; I need heavier weights than I can hoist over my shoulder and grip. Guess I'll just have to wait until after I move and join a real gym to start. In the meantime I'll just keep lifting, doing a mix of free weights and machines.

That being said, if my goals are still to get stronger and drop some body fat, how many reps and sets should I be doing? I was thinking of going back to 3x8. Before I was lifting somewhat heavy-ish, but I could've done a few more reps with the weight I was using, so now I'm thinking I'll lift heavier to where the last set is more like 6-8 reps? Thoughts?

You can do single leg split squats with DBs and one-leg DLs.

taunto

5x5 is designed for use with plates and a bar. if you can't use that set of equipment, you're going to set yourself up for injury, disappointment, and failure. wait it out until you can move to a more conducive gym setting. i mean, you could in theory bench press with dumbells, but DB deadlifts are NOT the same thing and you can't squat (in the manner intended by 5x5) at all with them.

perhaps get into some bodyweight exercise in the meantime? convict conditioning is a scary sounding book with a seriously killer program.

That's just not true. You can deadlift and squat with dumbbells......they're just modified versions.

Would it give the same benefits though? I am finding it hard to imagine DL and squats with dumbells being effective.

MoreBean13

5x5 is designed for use with plates and a bar. if you can't use that set of equipment, you're going to set yourself up for injury, disappointment, and failure. wait it out until you can move to a more conducive gym setting. i mean, you could in theory bench press with dumbells, but DB deadlifts are NOT the same thing and you can't squat (in the manner intended by 5x5) at all with them.

perhaps get into some bodyweight exercise in the meantime? convict conditioning is a scary sounding book with a seriously killer program.

That's just not true. You can deadlift and squat with dumbbells......they're just modified versions.

Would it give the same benefits though? I am finding it hard to imagine DL and squats with dumbells being effective.

Why wouldn't it be effective? Weight is weight. The problem is when you outgrow the available DBs or you can't safely haul them up to lift (like the OP) enough weight. Then you have to get more creative, like split squats. I think PF has up to like 75lb DBs, which is good for up to 150lbs of DL...there's really no problem with db's for DLs, you just want to elevate them off the floor a little, like on a couple plates. For some people, it may actually be better because you can get a more natural movement, similar to using a hex bar (which I LOVE).

grantdumas7

Well crap! Lol thanks for all the input. I wasn't even thinking about how much the Smith machine isolates and restricts movement. Dumbbells was a nice thought, and I could use them for the upper body lifts, but not for deadlifts and squats; I need heavier weights than I can hoist over my shoulder and grip. Guess I'll just have to wait until after I move and join a real gym to start. In the meantime I'll just keep lifting, doing a mix of free weights and machines.

That being said, if my goals are still to get stronger and drop some body fat, how many reps and sets should I be doing? I was thinking of going back to 3x8. Before I was lifting somewhat heavy-ish, but I could've done a few more reps with the weight I was using, so now I'm thinking I'll lift heavier to where the last set is more like 6-8 reps? Thoughts?

You can do single leg split squats with DBs and one-leg DLs.

I was going to to recommend those exercises.

marie_2454

Well crap! Lol thanks for all the input. I wasn't even thinking about how much the Smith machine isolates and restricts movement. Dumbbells was a nice thought, and I could use them for the upper body lifts, but not for deadlifts and squats; I need heavier weights than I can hoist over my shoulder and grip. Guess I'll just have to wait until after I move and join a real gym to start. In the meantime I'll just keep lifting, doing a mix of free weights and machines.

That being said, if my goals are still to get stronger and drop some body fat, how many reps and sets should I be doing? I was thinking of going back to 3x8. Before I was lifting somewhat heavy-ish, but I could've done a few more reps with the weight I was using, so now I'm thinking I'll lift heavier to where the last set is more like 6-8 reps? Thoughts?

You can do single leg split squats with DBs and one-leg DLs.

I was going to to recommend those exercises.

Thanks everyone! I actually did squats & DL on the Smith machine today. I've been doing squats on it, & I prefer free weights, but I can't hold enough weights to lift as heavy as I want. This was the first time I tried DL on it so I started light. It's obviously not near as good as with a barbell & plates, but I liked that I can set it to stop at a comfortable height instead of resting on the floor. I honestly didn't even think of doing one leg squats & DL with dumbbells, & I've never tried them before, but I'm going to do that instead. I still like being able to use both legs though, so I'll probably end up rotating doing them in the smith machine & with dumbbells.

dynamitegalxo

5x5 is designed for use with plates and a bar. if you can't use that set of equipment, you're going to set yourself up for injury, disappointment, and failure. wait it out until you can move to a more conducive gym setting. i mean, you could in theory bench press with dumbells, but DB deadlifts are NOT the same thing and you can't squat (in the manner intended by 5x5) at all with them.

perhaps get into some bodyweight exercise in the meantime? convict conditioning is a scary sounding book with a seriously killer program.

That's just not true. You can deadlift and squat with dumbbells......they're just modified versions.

i didn't say you can't do them. that's not how the program is designed and you won't be doing it properly if you're doing "modified versions." l2readingcomprehension.