New to program, have questions

walkinthedogs

Hi - I just joined this group because I have finally decided the 5x5 Stronglifts is the program I would like to start for strength training. I can cardio the crap out of anything but I'm not adept at weights. I've done quite a bit of research and have ordered the book Starting Strength but I haven't read it yet. I have also watched videos on the stronglifts for proper form and will have a trainer walk me through the sets to make sure my form is correct once I get my membership at Anytime Fitness, so I feel like in theory, I understand what to do. I'm not completely new to using weights, I have used gyms that taught deadlifts etc., but I still feel like I don't know what I'm doing and that is really hard for me to get going and do something when I feel inadequate, but I'm determined to get this started. But all that aside, here's my questions and sorry if they are stupid, but I have to ask. I read that you are supposed to add weight each week to each lift, do you have to add each week or should I practice for a few weeks before I start to add weight. For some reason I feel like I shouldn't add weight right away and I don't know why I feel this way. Is it good or bad to also do a few other weight bearing exercises, like tricep dips and pull ups, pushups, bicep curls and leg presses? Or is that over doing it? I know these are prob silly questions, but I feel really stupid when it comes to weights. Plus any advice you can give me on getting started or things you wish you knew when you started would be great. I'm always open to idea's and advice. I'm actually excited to get started, just, well, scared.

walkinthedogs

Thank you for your response. The gym I will be using has a cage with the safety bars and the trainer will show me how to use them. So, what you are saying is that I need some self confidence, lol, jk, I know that is the truth right there. But this is where I've really struggled. So let's say I am working on the squats and after my warm up, I start my set with 50lbs, then 2nd set, I add 5 so I'm at 55 and the very last set I would be at 70? I think that's where I am quite confused. And I know you are right, once I get started and gain some confidence, I'm going to rock this workout I guess for some reason, I can't get the idea our of my head that since there are only 3 "moves" it will encompass everything I need to gain strength. It just feels like I should have to do more. I need to get that thought out of my head. Thank you.

_TastySnoBalls_

Thank you for your response. The gym I will be using has a cage with the safety bars and the trainer will show me how to use them. So, what you are saying is that I need some self confidence, lol, jk, I know that is the truth right there. But this is where I've really struggled. So let's say I am working on the squats and after my warm up, I start my set with 50lbs, then 2nd set, I add 5 so I'm at 55 and the very last set I would be at 70? I think that's where I am quite confused. And I know you are right, once I get started and gain some confidence, I'm going to rock this workout I guess for some reason, I can't get the idea our of my head that since there are only 3 "moves" it will encompass everything I need to gain strength. It just feels like I should have to do more. I need to get that thought out of my head. Thank you.

No, you do 5 sets of 5 reps at the same weight. You increase your work weight by 5 lbs on your next training day. Read the sticky thread in this group, lots of good info and cuts right down to the nitty gritty. good luck.

walkinthedogs

Thank you for clarifying that skimpstah. I got it now. Except for the "sticky thread". Not sure what that means. I know you just rolled your eyes. That's ok, I did too.

lwoodroff

Sticky means they are pinned on the first page so even if nobody writes in them they stay at the top. Have a read through. There are 5 moves by the way not 3... But the sticky explains it all!

walkinthedogs

You guys are so awesome. Got the sticky notes now, that totally makes sense and I should have figured that out but didn't click. I have read those and will read again because there is a lot to them and don't always have time in one sitting. I think because I'm sort of nervous (I don't really know why) about starting this, I tend to have a mental block and I'm not able to sensibly think through it, so bear with me. So there are 5 moves, but you only do 3 in A and then the other 3 in B, right? However, the squats are in A & B, so that move remains in both workouts and I have done and had my squats critiqued so I think I've got the squats down, just need to add weight to my squats. You do squats 3 x's a week and then alternate the other 4 depending on if you are doing A or B. I've also done deadlifts so I am familiar with those as well. I am absolutely sure I am overthinking this and making it harder than it is (I tend to do that with everything) and I know once I get started (Friday!) it will fall into place and I'll be like, man you are a ding dong, get over it and lift already. Thanks for the help! I just need some handholding.

_TastySnoBalls_

not rolling eyes at all. I love to help if i can, that's the best part of this group IMO. And I'd be nervous too, but lifting is so empowering, you will grow to love it i'm sure. I felt a little more at ease when i started because i had done years of bodypump classes before. so i was able to learn proper form in several different movements and already had that down when starting stronglifts.

5 moves: squats, bench press, overhead press, deadlifts, barbell rows

workout A: squats, bench press, barbell rows
workout B: squats, overhead press, deadlifts

alternate between each every day you lift. If you have a smartphone, there is a pretty neat app you can download that will help you keep track of everything. Search "stronglifts 5x5" in your play/app store

walkinthedogs

I don't have a smartphone as of now, maybe one day I'll get current with electronics as well. Thank you again. You have totally clarified a lot for me and I'm moving from nervous to excited to get started. I will review the lifts again before I get started and I'm sure the trainer that is going to walk me through the moves will know them. I feel so much better about getting this started now. :bigsmile:

ErinRibbens

You're doing fine, if we all knew what we were doing, we wouldn't be here, either! I know for sure I've learned it all the hard way and made plenty of stupid mistakes and probably continue to do so. Just don't give up!

walkinthedogs

I just finished my first workout of the 5X5. Squat 45, Bench Press 45 and Barbell Row 75. Those are probably sad numbers, but it is what it is. I started to squat 75, but there was no way I was going to do all of them so I dropped it down. Have to say I loved it. And as "simple" as the concept is, it was a lot tougher than I thought it would be. And what I mean by that is, I think 3 moves, 5 times through for each, about 30 minutes, but not even 30 continuous minutes, no problem, but by the end, I was sweating and felt like I got a good workout in. My legs are jello and I can definitely "feel" the muscle use. I am so glad I ran across this program and this group. And now that I got the first one under my belt, the intimidation factor goes way down.

lwoodroff

it's better to start out low as the weights build very quickly.

it should be Pendlay row not barbell row by the way (check the stickies for video).. basically flat back and the bar comes straight up and down, not like a body pump row where you lift it along your thighs)..

well done for getting started!

walkinthedogs

Thank you, I can feel it today, that's for sure. I think I did the Pendlay row correctly. The website I was watching the video's on is the Stronglifts 5x5 with Mendhi and he calls them Barbell Rows so that 's what I called them, but I'll watch the stickies too and make sure I've got the right exercises. I was also using the Smith machine at my gym because I don't have a spotter, but after reading more, I think I'll switch to the power rack that they have. I intend to one day get my own equipment so I can do it at home, but they are a little pricey. Thanks again for all your help.

rlw911

Welcome to SL!

As Lydia said, you should start with the 45 lb barbell, as Mehdi recommends, even for the big, strong dudes. The weight builds quickly and you'll be lifting higher numbers before long. And, definitely switch to the squat rack. You won't need a spotter, because the bar will catch on the safety bar. The Smith machine puts your body in an unnatural position and you can actually get hurt more on it. Plus, it doesn't work the same muscles as doing the squats unassisted.

If you want to watch more videos, search "Pendlay Rows" on YouTube. There's an instructional video by Greg Pendlay, the guy the rows are named after.

Also, don't forget your warm-up sets. There's some decent info in that sticky, too. That was one thing I found confusing when I first started, two whole months ago. The ladies here are always willing to help with questions.