StrongLifts: Bad for obese people?

melkorsbane

I'm starting to feel like this StrongLifts routine isn't right for me where I am. 5 sets of 5 reps, increasing 5 pounds for each exercise each time you do it (you do them on alternate days). There are only 5 exercises total. While this could probably help build strength in the full 12 weeks of the application, I don't feel like it's doing enough to burn down the weight and inches.

TO BE FAIR - I haven't had a single solid week without some type of interruption. And this might be the uncomfortable tightness in my hamstrings right now, but part of me wants to quit this program for a slightly more traditional 3x10 program of about 8 exercises. Thoughts?

wellbert

You aren't going to start shedding pounds in weight training. In fact, you are likely to gain a lot of water weight at first, and keep some of it while training.

There's a reason these programs are so highly recommended and used for beginners and this style of program has been taught by professional strength trainers for decades.


Why do some currently-useless 3x10 accessory exercise (Like curls, or someshiz) and work your biceps, when you could be doing squats or deadlifts in the same amount of time and working every muscle group in your body?

Nopedotjpeg

I'm starting to feel like this StrongLifts routine isn't right for me where I am. 5 sets of 5 reps, increasing 5 pounds for each exercise each time you do it (you do them on alternate days). There are only 5 exercises total. While this could probably help build strength in the full 12 weeks of the application, I don't feel like it's doing enough to burn down the weight and inches.

TO BE FAIR - I haven't had a single solid week without some type of interruption. And this might be the uncomfortable tightness in my hamstrings right now, but part of me wants to quit this program for a slightly more traditional 3x10 program of about 8 exercises. Thoughts?

I'm going to have to say you're BSing yourself right now. You can't judge a program if you're not consistent with it. Novice strength training isn't different because someone is obese. Actually, doing compound lifts primarily and high volume like 5x5 will burn more calories than doing isolation exercises. But, If you want to do another program, then so be it, but if you plan on doing 8 different frilly where none of them are compound lifts, then you're cheating yourself.

As far as the hamstring tightness goes, make sure you're doing warm-up sets before each exercise and stretch, and foam roll if you have one, after each workout.

thistimeismytime

You do NOT have to do Stronglifts to get results. If you don't like it, don't do it. My husband was a (natural) competitive bodybuilder for 10 years, and he used a split program, working out 5x week, one bodypart at a time. I'm sure StrongLifts is fine and will get results also, but it irritates me when people act like there is only ONE way to get results....it's untrue. Pick something and stick with it, challenge your body and it will change...period.

melkorsbane

Right now I'm at 449 pounds. I want to burn down this weight. The thought behind this was that as I built up some muscle doing weights, that it would help burn off more weight as I did other things. Further, in the beginning when I started with weights (initially I was doing only cardio), my intention was to do just enough weights to retain muscle as cardio can also burn muscle. With this in mind, do you think that I could get good results from continuing forward with StrongLifts?

Nopedotjpeg

You do NOT have to do Stronglifts to get results. If you don't like it, don't do it. My husband was a (natural) competitive bodybuilder for 10 years, and he used a split program, working out 5x week, one bodypart at a time. I'm sure StrongLifts is fine and will get results also, but it irritates me when people act like there is only ONE way to get results....it's untrue. Pick something and stick with it, challenge your body and it will change...period.

Nobody said there's only one way, but a 5x a week bodypart split routine is ridiculous for someone who is a true novice. Bodybuilders use that type of program after they've been training for a while already.

Nopedotjpeg

Right now I'm at 449 pounds. I want to burn down this weight. The thought behind this was that as I built up some muscle doing weights, that it would help burn off more weight as I did other things. Further, in the beginning when I started with weights (initially I was doing only cardio), my intention was to do just enough weights to retain muscle as cardio can also burn muscle. With this in mind, do you think that I could get good results from continuing forward with StrongLifts?

How long have you been doing it for? What's been your progression on each lift so far? Are you able to fully squat (being obese as well, I know this can be a challenge)? Have you been consistently losing weight while doing this program? Is your eating plan in check?

wellbert

Split programs are focused on more intermediate-advanced lifters.
Starting Strength/Stronglifts are designed to take full advantage of beginner's gains where muscle groups can benefit from being worked out multiple times per week. It is the most efficient starting point.
That's why they are so strongly recommended here.

Phrak

Diet is for weightloss, lifting weights is so you dont look like crap once you lose all the weight. Dont use weightlifting to lose weight.

BrettPGH

Maybe this will help. I've been doing stronglifts and I'm still overweight, not obese any longer, but still a bit heavy.

Stronglifts is 3 days a week. Do cardio the other 3 days and take one day off. I think doing that is the perfect combination of strength training to work on muscle and cardio to burn fat.

When I was heavier I just did cardio. Yes it got the weight off. But I was not happy with the way I looked at all. I was starting to get scrawny. Nobody wants that. That's not what you're after. I only wish I had started strength training sooner.

So it's entirely up to you if you want to continue lifting. But I'd say that if you stuck with it you'd be happier with the results you get.

Best of luck!

melkorsbane

How long have you been doing it for? What's been your progression on each lift so far? Are you able to fully squat (being obese as well, I know this can be a challenge)? Have you been consistently losing weight while doing this program? Is your eating plan in check?

In truth, only for a week or so. I can do the squats, but after I do them my quads and hamstrings are sore and tight afterwords. Maybe I'm not doing enough stretching. I guess I'm mostly concerned with wasting time. I know that no time doing physical exercise is really wasted, but I guess i'm looking for efficiency too?

melkorsbane

Maybe this will help. I've been doing stronglifts and I'm still overweight, not obese any longer, but still a bit heavy.

Stronglifts is 3 days a week. Do cardio the other 3 days and take one day off. I think doing that is the perfect combination of strength training to work on muscle and cardio to burn fat.

When I was heavier I just did cardio. Yes it got the weight off. But I was not happy with the way I looked at all. I was starting to get scrawny. Nobody wants that. That's not what you're after. I only wish I had started strength training sooner.

So it's entirely up to you if you want to continue lifting. But I'd say that if you stuck with it you'd be happier with the results you get.

Best of luck!

This sounds like a great idea! I'd considered it before, but I will admit the lazy in me wanted an extra rest day. I need to purge the lazy out of my system.

Nopedotjpeg

How long have you been doing it for? What's been your progression on each lift so far? Are you able to fully squat (being obese as well, I know this can be a challenge)? Have you been consistently losing weight while doing this program? Is your eating plan in check?

In truth, only for a week or so. I can do the squats, but after I do them my quads and hamstrings are sore and tight afterwords. Maybe I'm not doing enough stretching. I guess I'm mostly concerned with wasting time. I know that no time doing physical exercise is really wasted, but I guess i'm looking for efficiency too?

Compound exercises (multi muscle group exercises) that make up Stronglifts are the essence of efficiency. You work more muscles at once and thus burn more calories than doing isolation exercises.

BrettPGH

This sounds like a great idea! I'd considered it before, but I will admit the lazy in me wanted an extra rest day. I need to purge the lazy out of my system.

Well if you're body is hurting you might need the extra rest day. I have plenty of times. If you need it just take a day off cardio to rest. It's better to do the stronglifts 3 days a week as recommended. Plus you can always take it easy with a walk and count that as cardio.

Most important thing I could tell you is to really concentrate on form in the beginning. No matter how light you have to lift. Squats, deadlifts, these are tricky lifts to do right and a real easy way to hurt yourself if you do them wrong. Watch videos on Youtube to see how they're done, record yourself if you can to see what you're doing wrong.

412HeavyLifter

Doesn't matter what program you decide to do, if you aren't consistent NONE of them will work. I'm obese and I have a long way to go before I even see the benefits of lifting heavy but I sure FEEL the benefits. I'm definitely getting stronger and I'm losing inches like crazy. So keep lifting and LIFT HEAVY and get that protein in ya.

Nopedotjpeg

This sounds like a great idea! I'd considered it before, but I will admit the lazy in me wanted an extra rest day. I need to purge the lazy out of my system.

Well if you're body is hurting you might need the extra rest day. I have plenty of times. If you need it just take a day off cardio to rest. It's better to do the stronglifts 3 days a week as recommended. Plus you can always take it easy with a walk and count that as cardio.

Doing a little bit of walking followed by a stretching routine would be a great idea as well which could help with your muscle tightness.

thistimeismytime

You do NOT have to do Stronglifts to get results. If you don't like it, don't do it. My husband was a (natural) competitive bodybuilder for 10 years, and he used a split program, working out 5x week, one bodypart at a time. I'm sure StrongLifts is fine and will get results also, but it irritates me when people act like there is only ONE way to get results....it's untrue. Pick something and stick with it, challenge your body and it will change...period.

Nobody said there's only one way, but a 5x a week bodypart split routine is ridiculous for someone who is a true novice. Bodybuilders use that type of program after they've been training for a while already.

I never recommended 5x a week split, I was just saying he does not have to do stronglifts. I think Stronglifts is also ridiculous for a novice. Super-low reps, super-high weights, huge compound movements = great way for a lot of people to get injured. The creator of Stronglifts leads you to believe that a split program composed of compound and isolation exercises is ineffective... which is wrong. 3x a week split would be good for a novice...I've only been back in training for 3 months and I do a 5x week split. Not every program is for everyone. I'll leave you guys to your testosterone-filled debate now...sigh.

melkorsbane

Thanks all for the great feedback

melkorsbane

I never recommended 5x a week split, I was just saying he does not have to do stronglifts. I think Stronglifts is also ridiculous for a novice. Super-low reps, super-high weights, huge compound movements = great way for a lot of people to get injured. The creator of Stronglifts leads you to believe that a split program composed of compound and isolation exercises is ineffective... which is wrong. 3x a week split would be good for a novice...I've only been back in training for 3 months and I do a 5x week split. Not every program is for everyone. I'll leave you guys to your testosterone-filled debate now...sigh.

FWIW - your advice was appreciated. StrongLifts appeals to me because it's simple, maybe not in execution, but there's not a lot of difficulty there. If you think something would be more efficient for me in maintaining muscle as weight is lost, please share it. Thanks!

Nopedotjpeg

You do NOT have to do Stronglifts to get results. If you don't like it, don't do it. My husband was a (natural) competitive bodybuilder for 10 years, and he used a split program, working out 5x week, one bodypart at a time. I'm sure StrongLifts is fine and will get results also, but it irritates me when people act like there is only ONE way to get results....it's untrue. Pick something and stick with it, challenge your body and it will change...period.

Nobody said there's only one way, but a 5x a week bodypart split routine is ridiculous for someone who is a true novice. Bodybuilders use that type of program after they've been training for a while already.

I never recommended 5x a week split, I was just saying he does not have to do stronglifts. I think Stronglifts is also ridiculous for a novice. Super-low reps, super-high weights, huge compound movements = great way for a lot of people to get injured. The creator of Stronglifts leads you to believe that a split program composed of compound and isolation exercises is ineffective... which is wrong. 3x a week split would be good for a novice...I've only been back in training for 3 months and I do a 5x week split. Not every program is for everyone. I'll leave you guys to your testosterone-filled debate now...sigh.

How are compound lifts a great way to get injured? Also, you clearly don't know much about these types of programs. You start pretty low (in fact Stronglifts recommends starting with just the bar). Yes you add weight each workout, but that's only if you complete the weight from the previous workout with proper form.

polo571

The weight your at now you need to watch your diet the most. Need to drink lots of water and get off the sugar and dependence on high fat foods that are bad for you. Start with walking and build up to using a eliptical machine. I suggest getting a body media and really be honest with calories in versuses calories out. Dude alot of us have been there. You will see huge results if you can get your diet in control. I remember when I started i ate 5 times a day. Portion control, water and getting mentally adapted was a huge start. The weight will come off if your honest. Keep on moving and congrats on taking that first step.

meerkat70

I find lifting tightens the appearance of my body fantastically, but I also do do cardio. At my heaviest, I used to walk - a lot. Then I started using the cardio equipment at gym (elliptical and static bike, primarily). And now I run and cycle outdoors.

I think the combination of heavy lifting and good cardio is a winning one. But I wouldn't abandon the lifting (though as an earlier poster mentioned, there's plenty of alternatives to strong lifts, if you don't get on with that particular programme).

Best of luck with whatever you decide, and well done for getting moving.

Lance_K

bump

melkorsbane

I think I'll keep driving forward with StrongLifts 3 days a week, and doing cardio (mix of walking/jogging and swimming) 3 days a week, and having a rest day. My diet is pretty good for the most part, I slip once in a while, but it's very manageable.

aj_31

I just started SL. I'm 5'2 169 lbs. I hope after the 12 weeks I show some improvement on my strength and my body.

You talked about being lazy. I was there for a long time. You have to force yourself not to be that way and eventually you'll have a thirst for working out. I know I do now. If I miss a day I go crazy.

If you need more of a 'easy' workout on the other days maybe take up swimming. Do you go to a gym? If so look into the lap pool and try that. That is a great way to work off the extra pounds. I'm taking my own advice with this and starting this weekend I'm going to do a little swimming. Its easy on your joints but a great workout.

BrettPGH

I think I'll keep driving forward with StrongLifts 3 days a week, and doing cardio (mix of walking/jogging and swimming) 3 days a week, and having a rest day. My diet is pretty good for the most part, I slip once in a while, but it's very manageable.

I think that's a solid plan. It's tough at first, believe me I know. But before you know it you start to really like the feeling of a heavy bar across your back. I feel myself getting stronger and that is all the motivation anyone ever needs. One day you'll be doing it with a smile on your face.

aj_31

I think I'll keep driving forward with StrongLifts 3 days a week, and doing cardio (mix of walking/jogging and swimming) 3 days a week, and having a rest day. My diet is pretty good for the most part, I slip once in a while, but it's very manageable.

Lol! You read my mind with the swimming.

allegedglobalconspiracy

Right now I'm at 449 pounds. I want to burn down this weight. The thought behind this was that as I built up some muscle doing weights, that it would help burn off more weight as I did other things. Further, in the beginning when I started with weights (initially I was doing only cardio), my intention was to do just enough weights to retain muscle as cardio can also burn muscle. With this in mind, do you think that I could get good results from continuing forward with StrongLifts?

I use the StrongLifts 5x5 program, and it definitely giving me results in terms of strength gains, and the fact that it is all compound movements is great not just for caloric burn, but efficiency of the workout. The thing with aerobic and anerobic exercise is that you really need both. Cardio on its own will burn muscle first before it burns fat. I lost over 100 lbs doing mainly cardio, and I was skinny-fat, meaning I was smaller but not defined and doughy. Strength training on its own is effective, but you will actually likely gain weight as you do it, or not lose quickly. This freaks a lot of people outm and understandably so. Balancing the two will burn excess calories while preserving muscle mass, the reason is the body's evolutionary mechanism that says muscle is expendable, so you need to do some strength training to keep the lean muscle tissue you have (I have a friend who is a trainer and she says that the science is behind 3x per week of strength training to keep the body from burning muscle) in addition to cardio.

It's a matter of finding a balance between the two and being consistent.

Hopefully my ramble helps!

ArroganceInStep

Suggestions, assuming you want to stick with stronglifts:

1) Get a trainer or tape yourself doing the movements. Trainers are expensive, so I never had that option, but I do regularly setup my ipod and record myself doing squats to keep my form in check. Being critical of your form, especially early on, is the most important component of ANY workout routine in my opinion. You can compare your lifts to those found on youtube, or go through the stronglifts website to find videos of how the lift should look.

2) Diet, not exercise, is what is going to get you to lose weight. I started at 315, so a bit lower, but the theory still holds. Since your primary focus is shedding pounds, the vast majority of your attention should be on your diet. Exercise is still great for you, and will pay dividends once you do lose weight, but to lose weight you need to make sure that your diet is in check.

3) Rest, I would actually suggest against 3x a week workouts if you're feeling tightness. Assuming your schedule can handle the alternating workout days, try putting 2 days of rest between each lift. It'll change the days you lift but should give you a bit more downtime between workouts. You could put your cardio workouts on your rest days from lifting, or do that after lifting. I find that, particularly when the weight gets heavier, the added rest time really helps.

4) Diet. Did I mention this was important?

5) Workout selection. As stated previously, StrongLifts is one lifting option, but it isn't the only one. If you don't like it, you'll be less likely to stick with it. Find something you like and can stick with.

6) Diet. Did I mention this was important?

StartingAnewDay

Bieng obese, I started near your weight.. Here's my impression..

Stronglifts works for me because my form is better for my joints. I thought I would never squat again, hurt too bad, but following his guidelines, I can now squat again without knee pain. I know if my knee hurts now, my form is not good.

The OHP.. will do wonders for building strength you will need, I tore both my rotator cuffs trying various other programs, split/full body/ you name it, I tried it. Bieng our size we need to be EXTRA careful of our joints. carrying that weight around has already done some damage.

Deadlifts. They used to be murder on my back. Again, following his guide for form etc: Has taught me to use my other muscles to do the work. From an obese persons standpoint. This is the best thing out there.

Weight training in general at our size will help with the loose skin. No matter what, we WILL have a lot, but TRUST me, the awfulness of the saggy triceps, the belly skin to your knees.. Dude.. trust me.. coming from a beginning weight 400+ lb. woman, that got down low into the 200's and had to stop the weights for injuries,,,,, lost definition, strength and sees what the body could REALLY look like.. duuuuuudddddeeeee... strength train... all Imma say....

melkorsbane

Right now I'm at 449 pounds. I want to burn down this weight. The thought behind this was that as I built up some muscle doing weights, that it would help burn off more weight as I did other things. Further, in the beginning when I started with weights (initially I was doing only cardio), my intention was to do just enough weights to retain muscle as cardio can also burn muscle. With this in mind, do you think that I could get good results from continuing forward with StrongLifts?

I use the StrongLifts 5x5 program, and it definitely giving me results in terms of strength gains, and the fact that it is all compound movements is great not just for caloric burn, but efficiency of the workout. The thing with aerobic and anerobic exercise is that you really need both. Cardio on its own will burn muscle first before it burns fat. I lost over 100 lbs doing mainly cardio, and I was skinny-fat, meaning I was smaller but not defined and doughy. Strength training on its own is effective, but you will actually likely gain weight as you do it, or not lose quickly. This freaks a lot of people outm and understandably so. Balancing the two will burn excess calories while preserving muscle mass, the reason is the body's evolutionary mechanism that says muscle is expendable, so you need to do some strength training to keep the lean muscle tissue you have (I have a friend who is a trainer and she says that the science is behind 3x per week of strength training to keep the body from burning muscle) in addition to cardio.

It's a matter of finding a balance between the two and being consistent.

Hopefully my ramble helps!

Excellent information! Thank you!