Is this enough for a heavy lifting plan?

AntWrig

Exercise selection isn't one of the foundational principles one needs to concern him or herself with. Sure, we should choose economical movements - meaning movements that call on the highest number of muscles/joints to execute (i.e. compound exercises). Think along the lines of planes of motion. For example,

Template A:
Squat
Bench
Row

Template B:
Deadlift
Overhead Press
Chin-up

These two templates can be viewed similarly as follows:

Template A:
Quad dominant movement
Horizontal Pressing
Horizontal Pulling

Template B:
Posterior Chain dominant movement
Vertical Pressing
Vertical Pulling

Any compound exercises that "fit the bill" of each given movement plane will suffice. Which are right? Depends on the individual, skill level, injuries, what you've been doing, equipment availability, etc, etc.

That is the core of the program for the time being and that could work well for a long time. Once the core is established you can add in accessory stuff like single-leg dumbbell Romanian deadlifts, bicep curls, single-leg squats, tricep extensions, planks, side planks, etc, etc.

To fit this into a weekly format, you could do something like:

Monday: Template A
Tuesday: Metabolic (cardio) work
Wednesday: Template B
Thursday: Metabolic work
Friday: Template A
Saturday: Metabolic work
Sunday: Off

The following week everything would be the same, however the resistance training would be BAB instead of ABA. Hope that helps!

Not bad.

deninevi

Exercise selection isn't one of the foundational principles one needs to concern him or herself with. Sure, we should choose economical movements - meaning movements that call on the highest number of muscles/joints to execute (i.e. compound exercises). Think along the lines of planes of motion. For example,

Template A:
Squat
Bench
Row

Template B:
Deadlift
Overhead Press
Chin-up

These two templates can be viewed similarly as follows:

Template A:
Quad dominant movement
Horizontal Pressing
Horizontal Pulling

Template B:
Posterior Chain dominant movement
Vertical Pressing
Vertical Pulling

Any compound exercises that "fit the bill" of each given movement plane will suffice. Which are right? Depends on the individual, skill level, injuries, what you've been doing, equipment availability, etc, etc.

That is the core of the program for the time being and that could work well for a long time. Once the core is established you can add in accessory stuff like single-leg dumbbell Romanian deadlifts, bicep curls, single-leg squats, tricep extensions, planks, side planks, etc, etc.

To fit this into a weekly format, you could do something like:

Monday: Template A
Tuesday: Metabolic (cardio) work
Wednesday: Template B
Thursday: Metabolic work
Friday: Template A
Saturday: Metabolic work
Sunday: Off

The following week everything would be the same, however the resistance training would be BAB instead of ABA. Hope that helps!

This one is right on the money!

natalie412

bump

Rae6503

Best for tine: total body work out 3 times a week.

thefuzz1290

Remember, with training sometimes less is more. 3-4 days weight training in the gym is enough for the average (non-drug using like someone said) person. In all honesty, you can get a good enough workout using the big 3 (squats, deads, bench) only.

I've never done Stonglifts 5x5, but I've used Madcow's 5x5 and I had great success.