Stronglifts...use smith machine or not? HIIT after?

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  • dlwyatt82
    dlwyatt82 Posts: 1,077 Member
    I just noticed yo only do 1 set for deadlifts...5 reps!

    Correct. I guess 5x5 deadlifts when you're already doing 5x5 squats the same day is pretty brutal. Never tried it; the 1 set is hard enough as it is. :smile:
  • wellbert
    wellbert Posts: 3,924 Member
    I just noticed yo only do 1 set for deadlifts...5 reps!

    Correct. I guess 5x5 deadlifts when you're already doing 5x5 squats the same day is pretty brutal. Never tried it; the 1 set is hard enough as it is. :smile:

    5x5 deadlifts is pretty much impossible once you put serious weight on the bar - and it doesn't take long since this one goes up 10lbs a set.
  • dlwyatt82
    dlwyatt82 Posts: 1,077 Member
    5x5 deadlifts is pretty much impossible once you put serious weight on the bar - and it doesn't take long since this one goes up 10lbs a set.

    I hear that... when I pulled my 5th rep on Saturday, I wasn't facing the mirror, but I suspect my face looked a bit like Sylvester Stallone in Rocky... lips twisted all weird, vaguely groaning something unintelligible. :laugh:
  • DizzyLinds
    DizzyLinds Posts: 856 Member
    I'm defor going to whack my weight up on deadlifts as I currently do 5x5 on deadlifts on my leg days at the moment. Instead of doing 40kg I'll try aim higher than this if it's just one set of 5.
  • dlwyatt82
    dlwyatt82 Posts: 1,077 Member
    You can probably push your deadlift weight to at least as much as your squat for 1 set of 5 without trouble. Just make sure you're not compromising your form if you try to make the jump all at once. You could add 20lbs per workout instead of 10 until it catches up, as an alternative.
  • wellbert
    wellbert Posts: 3,924 Member
    I'm defor going to whack my weight up on deadlifts as I currently do 5x5 on deadlifts on my leg days at the moment. Instead of doing 40kg I'll try aim higher than this if it's just one set of 5.

    You'll be adding 10lbs (About 5kg) every workout on deadlifts when you do SL5x5. Don't get ahead of yourself though. Just stick to the program. Deadlifts are a huge 'core check' exercise.
  • DizzyLinds
    DizzyLinds Posts: 856 Member
    Thanks! I'm looking forward to this as I'm finding I'm spending far too long in the gym and still not getting the results I want. I keep hearing that compound lifts are the way forward for overall conditioning and strength. Will try add in some short HIIT after if I can.
  • dlwyatt82
    dlwyatt82 Posts: 1,077 Member
    What you're doing out of the gym is just as important. Make sure you're eating enough food (at a calorie surplus would be best; based on your profile photo, it doesn't look like you need to focus on cutting any more fat right this minute), and sleep as well.
  • mmapags
    mmapags Posts: 8,934 Member
    No Smith.

    If I do it HIIT it's on a non-lifting day.

    What Rae and others have said. With the Smith, you get an unnatural range of motion and you don't work the stabilizers. Stay with free weights. Also, both strength training and HIIT impact the CNS. It is highly recommeded to do them on different days. If you want to get in some cardio on lifting days, do LISS or regular cardio after lifting.
  • DizzyLinds
    DizzyLinds Posts: 856 Member
    What is LISS?

    Oh, I really do need to cut more...my prob area are my thighs. I seem to have got results on top half but it's moved to bottom half!
  • McBully4
    McBully4 Posts: 1,270 Member
    Smith machine squats put a huge shearing force on your knees and back due to the lack of a natural lifting curve. It also does it to a lesser extent on the other lifts.

    Smith machines are good for inverted rows, that's about all.

    inverted-row.jpg
  • DizzyLinds
    DizzyLinds Posts: 856 Member
    I might try and incorporate these!
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    always use free weights.
  • mmapags
    mmapags Posts: 8,934 Member
    What is LISS?

    Oh, I really do need to cut more...my prob area are my thighs. I seem to have got results on top half but it's moved to bottom half!

    Low Intensity Steady State. Something like walking or bike riding at no greater than 70% max HR.
  • DixiedoesMFP
    DixiedoesMFP Posts: 935 Member
    I started out with the Smith machine because I didn't know any better at first; when I switched over, I saw vast improvements in physique and it works my core more
  • cunfewzed1
    cunfewzed1 Posts: 80
    No Smith machine.

    I always do HIIT (or any cardio) after lifting. You can still be pretty efficient with time. If I'm HIIT'ing after lifting, my workout is normally 1.5 hours at the most.
  • DizzyLinds
    DizzyLinds Posts: 856 Member
    I was reading Lyle McDonald and it stated that HIIT is better to get rid of stubborn fat stores
  • cunfewzed1
    cunfewzed1 Posts: 80
    I was reading Lyle McDonald and it stated that HIIT is better to get rid of stubborn fat stores

    I think it's better for fat burn. Some do not. You'll find equal parts in both camps =)
  • kierstin1976
    kierstin1976 Posts: 123 Member
    HIIT after, I don't do it on leg days.
  • mmapags
    mmapags Posts: 8,934 Member
    I was reading Lyle McDonald and it stated that HIIT is better to get rid of stubborn fat stores

    As others have stated, there is debate about this and even Lyle sees HIIT and Steady State as burning the same fat over 24 hours. I like HIIT but as I've said, both Strength Training and HIIT impact the Central Nervous System. Doing them on the same day could cause excessive fatigue and delayed recovery. It is generally better to do them on different days. The poster who doesn't do legs on HIIT day has come up with something that can work. I do squats every weight workout and do HIIT on a different day when I do it.

    eta: Lyle aslo remommeds a protocol of HIIT for 15 minutes followed by about 45 minutes of LISS for stubborn fat. Again, I wouldn't do this on strength day.
  • Rae6503
    Rae6503 Posts: 6,294 Member
    He's also said that it isn't as great as people think:

    http://www.bodyrecomposition.com/fat-loss/steady-state-versus-intervals-and-epoc-practical-application.html

    http://www.bodyrecomposition.com/fat-loss/steady-state-versus-intervals-training-and-fat-loss-explaining-the-disconnect-pt-1.html

    http://www.bodyrecomposition.com/fat-loss/steady-state-versus-intervals-training-and-fat-loss-explaining-the-disconnect-pt-2.html



    Also, who has the link to the article about the HIIT for fat loss? I don't think I've read that one.
  • DizzyLinds
    DizzyLinds Posts: 856 Member
    Ok so possibly divide HIIT up and not use it on stronglifts days.

    So is the vot for LISS after stronglift training (3times per week) and HIIT twice a week?
  • jnh17
    jnh17 Posts: 838 Member
    He's also said that it isn't as great as people think:

    http://www.bodyrecomposition.com/fat-loss/steady-state-versus-intervals-and-epoc-practical-application.html

    http://www.bodyrecomposition.com/fat-loss/steady-state-versus-intervals-training-and-fat-loss-explaining-the-disconnect-pt-1.html

    http://www.bodyrecomposition.com/fat-loss/steady-state-versus-intervals-training-and-fat-loss-explaining-the-disconnect-pt-2.html



    Also, who has the link to the article about the HIIT for fat loss? I don't think I've read that one.

    HIIT ftw!

    http://​journals.humankinetics.com/​ijsnem-current-issue/​ijsnem-volume-22-issue-4-august​/​two-minutes-of-sprint-interval-​exercise-elicits-24-hr-oxygen-​consumption-similar-to-that-of​-30-min-of-continuous-enduranc​e-exercise
  • mmapags
    mmapags Posts: 8,934 Member
    He's also said that it isn't as great as people think:

    http://www.bodyrecomposition.com/fat-loss/steady-state-versus-intervals-and-epoc-practical-application.html

    http://www.bodyrecomposition.com/fat-loss/steady-state-versus-intervals-training-and-fat-loss-explaining-the-disconnect-pt-1.html

    http://www.bodyrecomposition.com/fat-loss/steady-state-versus-intervals-training-and-fat-loss-explaining-the-disconnect-pt-2.html



    Also, who has the link to the article about the HIIT for fat loss? I don't think I've read that one.

    Thanks Rae! Those the articles I was refering to. Yup, LISS after lifting would get my vote. The theory being the fat is mobilized into the blood stream and the LISS, which utlizes mostly fat as fuel, oxidizes it. Not my thoughts. Lyle's.

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