When to switch to intermediate strength training?

ganesha303

I've been doing Stronglifts 5x5 for a while and I am beginning to slow down greatly in gains on Bench Press, Overhead Press and Barbell Rows. How do you know when to more intermediate program? And can anyone discuss the various intermediate options and their merits?

Cathleenr

I'm not all that familiar with the Stronglift program, but with any strength routine, you should always be progressing. Each set should be heavier than the last, each day should challenge you. I'm not reccommending you always try to increase your 1 rep max, but if you can lift the weight you are at on a particular set for 10-15 reps and feel like you could do it again, you are not lifting enough. Mixing the exercises up so that you incorporate complex (those that involve more than one muscle group) and simple (one muscle group) will round out your program and contribute to your overall strength.

dsa171801

I generally do a weight that I can do one set of 10 with a little struggle on the 10th one. Then go up 5lbs and do a set of 8 with the 8th one being a struggle. move up another 5lbs and do a set of 6, 6th one being a struggle and if you can do 10, 8, 6 with not much of a problem the next time start off 5lbs heavier on the begining set then use the same method going up 5lbs on each set. This has always been good for me when strength training

ganesha303

I appreciate the feedback guys.

Perhaps someone who has experience with a strength program like Stronglifts or Rippetoe's 5x5 program can comment as well?

FoxyMcDeadlift

You switch when you no longer make linear progress on the majority (read 2 or 3) of the core lifts. Personally I think if your squat and your DL are still progressing you should just deload your presses and keep going

Look into Madcow, Texas Method or possibly 5/3/1

ganesha303

You switch when you no longer make linear progress on the majority (read 2 or 3) of the core lifts. Personally I think if your squat and your DL are still progressing you should just deload your presses and keep going

Look into Madcow, Texas Method or possibly 5/3/1

So one would generally not switch to an intermediate program for just the lifts they were plateauing on? I thought perhaps I should switch on BP, but keep 5x5 going on squats and DL's...

FoxyMcDeadlift

No, because each programme is a programme in its whole, the assistance is designed around the core programming. Also, you have other options aside from abandoning a programme which has given you good linear progress on all your lifts until this point. A lot of people underestimate the value of a deload. As you get stronger, and your beginner gains fade away, your progress will always slow and then you have to pick your battles. Try either deloading, or eating more, or both and you should be good