StrongLifts 5x5 - Starting Weight?
Vorcha
Posts: 126
Another generic post on this topic, undoubtedly, but I want to start lifting.
I'm 5'9" and around 205lbs, I know what exercises to do but I quite frankly have no idea what weight to start on. I know it's largely down to personal strength, though out of interest: what worked best for you?
I'm 5'9" and around 205lbs, I know what exercises to do but I quite frankly have no idea what weight to start on. I know it's largely down to personal strength, though out of interest: what worked best for you?
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Replies
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I really enjoyed Stronglifts when I first started lifting and hope you do too!
For me, I started off with the empty bar (45 lbs) for everything and then increased by 5 or 10 lb every workout (as the program suggests). If the empty barbell was too light, I still did steady increases instead of adding a lot of weight at once because I wasn't sure how much I could handle yet and I didn't want to break myself lol. If the empty barbell was too heavy, then I moved down to the lighter bars and used those until I worked my way up. Hope this helps!
ETA: Woo this was my 500th post! haha.0 -
Bar weight until you are comfortable with the movement.
If you don't know how to do them, ask a trainer.
Look at youtube videos
or buy Starting Strength.
Then slowly, and progressively add weight.0 -
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a broom stick to practice form.
then the bar.0 -
http://www.youtube.com/watch?v=muUlkGSEfWs
check out my vid.
what are your goals? strong lifts is a very strength based muscle building program. I have done it. but got very strong but didn't really see any body changes. are you just wanting strength? or body changes?
Voted most likely to try selling you something in this topic.0 -
Absolutely, just start with the minimums:
Bench = 45 lbs (bar)
Press = 45 lbs (bar)
Squat = 45 lbs (bar)
Deadlift = 90 lbs
Row = 65 lbs
If it's too light for you, try AMRAP on the last set (As Many Reps As Possible), up to say, 10 reps. The point of starting light is to give yourself room to improve (being untrained and working at your maxes will not yield the best results), and also give your body a chance to adapt (not just your muscles, but your tendons and joints too, which adapt much slower).0 -
Another generic post on this topic, undoubtedly, but I want to start lifting.
I'm 5'9" and around 205lbs, I know what exercises to do but I quite frankly have no idea what weight to start on. I know it's largely down to personal strength, though out of interest: what worked best for you?
You're "supposed" to start with the empty bar, according to the program. However, if you've done the lifts before (which it sounds like you haven't), then if you go to stronglifts.com and download the spreadsheet/tracker, you can input your current lifts (weights and reps) and it'll give you customized results.
That said, for you I'd recommend the empty bar.0 -
that's not a very fair statement.
I have also done strong lifts 5x5. curious what her goals are its definetly not for everyone.0 -
that's not a very fair statement.
I have also done strong lifts 5x5. curious what her goals are its definetly not for everyone.
You posted a link to a vid that had nothing to do with StrongLifts - but rather a BeachBody product.
And you're a BB "Coach."
C'mon, man.0 -
http://www.youtube.com/watch?v=muUlkGSEfWs
check out my vid.
what are your goals? strong lifts is a very strength based muscle building program. I have done it. but got very strong but didn't really see any body changes. are you just wanting strength? or body changes?
Then you were probably eating too much or doing something else wrong. Stronglifts on a calorie deficit will definitely change one's body.0 -
http://www.youtube.com/watch?v=muUlkGSEfWs
check out my vid.
what are your goals? strong lifts is a very strength based muscle building program. I have done it. but got very strong but didn't really see any body changes. are you just wanting strength? or body changes?
Voted most likely to try selling you something in this topic.
^ Lol
OP: if you are new to lifting you will see dramatic changes to body composition on a strength based routine, especially while in a caloric deficit (which you can't really build much muscle during, if any at all), and you will build a good base of strength which you can later change the type of routine based on your goals, but best to max out results in a proven strength based routine first.0 -
Absolutely, just start with the minimums:
Bench = 45 lbs (bar)
Press = 45 lbs (bar)
Squat = 45 lbs (bar)
Deadlift = 90 lbs
Row = 65 lbs
If it's too light for you, try AMRAP on the last set (As Many Reps As Possible), up to say, 10 reps. The point of starting light is to give yourself room to improve (being untrained and working at your maxes will not yield the best results), and also give your body a chance to adapt (not just your muscles, but your tendons and joints too, which adapt much slower).
I don't think many women could start at 90 for deads, and 65 for rows.... I think bar for everything for women.0 -
I myself started with about 50% of what I would normally lift and then adhere to the protocol. You do not want to start too heavy. The start of it all is to perfect form so that when you get to the heavy weight you have form down.0
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if you arent familiar with the movements (or hell even if you THINK you are) start with something like a PVC pipe or broom handle to practice the form .
i personally think if you're new that's it better to start as light as possible, that way you won't rush into a stall. if the bar is too heavy for you for some of the lifts then you can also use those body bars if your gym has them. they usually come in 9, 11, 15, 18 and 25s.
past that, your gym might have a shorter oly bar, those are 25 pounds and they can be used to progressively reach 45 pounds.
if you start with the empty bar and it's too light just keep at it and practice on form. once you get to heavier weights where your 5 reps will be challenging you dont want to be having issues with form then0 -
OP: if you are new to lifting you will see dramatic changes to body composition on a strength based routine, especially while in a caloric deficit (which you can't really build much muscle during, if any at all), and you will build a good base of strength which you can later change the type of routine based on your goals, but best to max out results in a proven strength based routine first.
Seconded. Strength should be your primary focus. The stronger you are, the better you can do everything else.
Just start with the minimums. I swear you will never regret it, and if you follow SL 5x5's progression, things will get heavy as hell in just a few months anyways.I don't think many women could start at 90 for deads, and 65 for rows.... I think bar for everything for women.
That's fine too, of course. Just make sure you prop the bar up on something at the bottom of the lift. It's not go to slow down the weight using tension on your tendons. Maybe prop some dumbbels up on their sides so you can rest the bar at the bottom.
You'll see other lifters just dropping the weight all the time. It's not a lack of control, they are trying to preserve their joints. Just look at the way Stronglifts instructs you to do the Pendlay Row and you'll see what I mean. You're supposed to drop them, and the back of your knees will thank me 0 -
Absolutely, just start with the minimums:
Bench = 45 lbs (bar)
Press = 45 lbs (bar)
Squat = 45 lbs (bar)
Deadlift = 90 lbs
Row = 65 lbs
If it's too light for you, try AMRAP on the last set (As Many Reps As Possible), up to say, 10 reps. The point of starting light is to give yourself room to improve (being untrained and working at your maxes will not yield the best results), and also give your body a chance to adapt (not just your muscles, but your tendons and joints too, which adapt much slower).
I don't think many women could start at 90 for deads, and 65 for rows.... I think bar for everything for women.
nope nope nope
the broomstick and bar for everyone who is starting.
I see guys who can't properly do these things starting out "light" weights when they should be on the bar.
Ego must get checked at the door: FOR EVERYONE.0 -
Yep0 -
hard to say. I didn't see huge body changes with strength because strength also starts in joints and tendons first. also if your on a cal def by a lot you will probably lose strength and muscle on something like strong lifts. great program if you want strength.
keep in mind most power lifters don't look like body builders for that reason.0 -
That's fine too, of course. Just make sure you prop the bar up on something at the bottom of the lift. It's not go to slow down the weight using tension on your tendons. Maybe prop some dumbbels up on their sides so you can rest the bar at the bottom.
I used to use one of those old Rebok steps in the middle of the barbell.0 -
There are few reasons not to start conservatively and none of them really apply to beginners. I think Mehdi suggests that everyone should start with the bar.
If you can already deadlift 400 pounds for 5 reps though I think you can probably start a little higher (:p).0 -
doesn't mean much. just sharing my journey. they get a bad rep cause there a lot of bad ones.
also I have strong lift experience, so just helping out0 -
hard to say. I didn't see huge body changes with strength because strength also starts in joints and tendons first. also if your on a cal def by a lot you will probably lose strength and muscle on something like strong lifts. great program if you want strength.
keep in mind most power lifters don't look like body builders for that reason.
But in a deficit a body builder workout wouldn't build much muscle either, but you will be stronger at the end if you did a strength program, giving you a better platform to start from if you want to bulk after, or continue with strength.0 -
hard to say. I didn't see huge body changes with strength because strength also starts in joints and tendons first. also if your on a cal def by a lot you will probably lose strength and muscle on something like strong lifts. great program if you want strength.
keep in mind most power lifters don't look like body builders for that reason.
Powerlifters and body builders have different goals, which is why they don't look the same. Apples to oranges.0 -
hard to say. I didn't see huge body changes with strength because strength also starts in joints and tendons first. also if your on a cal def by a lot you will probably lose strength and muscle on something like strong lifts. great program if you want strength.
keep in mind most power lifters don't look like body builders for that reason.
This is completely wrong.0 -
hard to say. I didn't see huge body changes with strength because strength also starts in joints and tendons first. also if your on a cal def by a lot you will probably lose strength and muscle on something like strong lifts. great program if you want strength.
keep in mind most power lifters don't look like body builders for that reason.
This is completely wrong.
I would agree with his statement for experienced lifters. Beginners should see phenomenal strength gains in a deficit, even without building much or any muscle.0 -
hard to say. I didn't see huge body changes with strength because strength also starts in joints and tendons first. also if your on a cal def by a lot you will probably lose strength and muscle on something like strong lifts. great program if you want strength.
keep in mind most power lifters don't look like body builders for that reason.
This is completely wrong.
He has a shake to help with that.0 -
hard to say. I didn't see huge body changes with strength because strength also starts in joints and tendons first. also if your on a cal def by a lot you will probably lose strength and muscle on something like strong lifts. great program if you want strength.
keep in mind most power lifters don't look like body builders for that reason.
This is completely wrong.
I would agree with the statement for experienced lifters, beginners should see phenomenal strength gains, even in a deficit, without building much muscle.
Good point. Therefore, I'd like to amend my previous statement to, "This is 95% wrong - 100% wrong for the OP."0 -
oh for fugs sake.
Strength gains are completely different than muscle gains. as someone already said APPLES TO UNICORN POOP.
okay she said apples to oranges. but whatever.
Haven't we beat that enough to death already?
You cannot gain muscle on a deficit.0 -
Start with the bar if you want to do SL. That's the program design.0
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hard to say. I didn't see huge body changes with strength because strength also starts in joints and tendons first. also if your on a cal def by a lot you will probably lose strength and muscle on something like strong lifts. great program if you want strength.
keep in mind most power lifters don't look like body builders for that reason.
But in a deficit a body builder workout wouldn't build much muscle either, but you will be stronger at the end if you did a strength program, giving you a better platform to start from if you want to bulk after, or continue with strength.
true but most bodybuilders have the muscle and losing that fat is what they do then. worth a shot for sure.
I also found strong lifts got kinda boring, after awhile I was squatting 350 and wa slike, man do I really wanna squat that today lol0
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