Stronglifts 5x5 for Women

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adding extra lifts to the program

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  • gixbr
    gixbr Posts: 34 Member
    Some people around here have mentioned this program a few times:

    http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout

    I picked two exercises from the list that I wasn't already doing ( the whole workout takes 1.5 hours, yikes) and have been doing Tricep Extensions and incline curls (3x8) after every workout. Like girlie100 said, I think it all depends of how much time you have.

    ICF doesn't take 1.5 hours.
    Including my 10min cardio warm up, an extra warm up set of squats without weight, adding in calf raises, and stretching after, the longest ICF has taken me is 82min.

    I'm just going by what the program says: "Common time for the workout is around 1.5 hours.". I also saw another user here who mentioned it takes her 2 hours sometimes. You might not rest as much between sets.
  • marvybells
    marvybells Posts: 1,984 Member
    I got a door frame pull up bar off of woot.com for 20$. Its Iron Gym and came with some other crap I didn't want.
    I think I paid 45$ or so for the pullup assistance bands. I use the thinnest one to help stretch out my hips and hamstrings

    i have one that is supposed to fit my door frames ( i measured to be sure before i ordered) but it only fits the one over the basement stairwell and i'm too scared to do it there.
  • LishieFruit89
    LishieFruit89 Posts: 1,956 Member
    I got a door frame pull up bar off of woot.com for 20$. Its Iron Gym and came with some other crap I didn't want.
    I think I paid 45$ or so for the pullup assistance bands. I use the thinnest one to help stretch out my hips and hamstrings

    i have one that is supposed to fit my door frames ( i measured to be sure before i ordered) but it only fits the one over the basement stairwell and i'm too scared to do it there.

    I'd be way too scared too!

    If there anyway you can build one out on the wall using metal piping and elbows & such?
  • marvybells
    marvybells Posts: 1,984 Member
    I got a door frame pull up bar off of woot.com for 20$. Its Iron Gym and came with some other crap I didn't want.
    I think I paid 45$ or so for the pullup assistance bands. I use the thinnest one to help stretch out my hips and hamstrings

    i have one that is supposed to fit my door frames ( i measured to be sure before i ordered) but it only fits the one over the basement stairwell and i'm too scared to do it there.

    I'd be way too scared too!

    If there anyway you can build one out on the wall using metal piping and elbows & such?

    no i can't do anything like that because i don't own the house. i want to buy a pullup/dip station. i have plenty of room in the basement. i just have to check if the height of it will be ok with the low ceilings. There was one on sale on amazon for less than $90 a while back. i waited too long and now the price is jacked up. if it drops down between $80-90 again i might get it.
  • marvybells
    marvybells Posts: 1,984 Member
    Some people around here have mentioned this program a few times:

    http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout

    I picked two exercises from the list that I wasn't already doing ( the whole workout takes 1.5 hours, yikes) and have been doing Tricep Extensions and incline curls (3x8) after every workout. Like girlie100 said, I think it all depends of how much time you have.

    ICF doesn't take 1.5 hours.
    Including my 10min cardio warm up, an extra warm up set of squats without weight, adding in calf raises, and stretching after, the longest ICF has taken me is 82min.

    I'm just going by what the program says: "Common time for the workout is around 1.5 hours.". I also saw another user here who mentioned it takes her 2 hours sometimes. You might not rest as much between sets.

    Routine B took me just over 100 mins to complete today. The other day i did A and it was just as long.

    I don't think i could get it done faster without skipping over some stuff (I use http://warmupreps.com/ to determine my warm up sets, and I do not rest between exercises. My rests between sets are 3-4 mins on average except for the accessory work in the 3x8-10 range which was 1.5-2 mins.)

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