Anyone lifting heavy every day?

Hello! I've been lifting for a couple months now, I do Stronglifts 5x5. I love it! I want to lift every day now! I was wondering if anyone lifts heavy most days and if you do could you share what your workout schedule looks like or give me some advice about how to switch to lifting more often? I dont really know what moves to do either if I want to lift everyday, I have a home gym with a bench, a power rack, standard 45lb 7ft bar and 150lbs of weights. Also, I dont do cardio really, is it bad to only lift? Thank you for the advice!
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Replies

  • Plates559
    Plates559 Posts: 869 Member
    You don't NEED cardio. 30 min a week is more then sufficient.

    I recently finished this program, so you can see how often I lift "heavy". Its not a beginner program though:

    PantsParty_zps78d888ad.jpg

    I would just start with new rules, or Strong Lifts, or Starting Strength (mark rippetoe)
  • Plates559
    Plates559 Posts: 869 Member
    dang it too big, i'll try again
  • Plates559
    Plates559 Posts: 869 Member
    PantsParty_zps78d888ad-1.jpg
  • Plates559
    Plates559 Posts: 869 Member
    what ever i suck.
  • Plates559
    Plates559 Posts: 869 Member
    As you can see I pretty much always lift at or above 70% 1RM... what you can't see is I am building up to a progressive 90%+ The sets and reps are dropping but weight is increasing.
  • _lizzie_
    _lizzie_ Posts: 130
    :laugh: Thanks you guy's!
  • DavPul
    DavPul Posts: 61,406 Member
    Don't lift everyday. Your muscles recover and grow during the rest days. And even if you alternate muscle groups, your CNS still needs rest. Enjoy your rest days. They're important
  • wellbert
    wellbert Posts: 3,924 Member
    I lift 5 days a week. heavy squats twice, deadlifts once, bench twice. pendlay rows twice, chin ups/dips once, and some accessories.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Don't lift everyday. Your muscles recover and grow during the rest days. And even if you alternate muscle groups, your CNS still needs rest. Enjoy your rest days. They're important

    ^^agreed
  • _lizzie_
    _lizzie_ Posts: 130
    Don't lift everyday. Your muscles recover and grow during the rest days. And even if you alternate muscle groups, your CNS still needs rest. Enjoy your rest days. They're important

    ^^agreed
    Really? I feel like I could do more. Maybe I just need to lift more on the days I do lift?
    :sad:
  • Plates559
    Plates559 Posts: 869 Member
    Try it out. If you feel like you aren't getting enough sleep, or getting stressed too easily, starting to cheat on your diet, then you can tone it down a notch. But if you are capable then DO IT!
  • californiagirl2012
    californiagirl2012 Posts: 2,625 Member
    Hello! I've been lifting for a couple months now, I do Stronglifts 5x5. I love it! I want to lift every day now! I was wondering if anyone lifts heavy most days and if you do could you share what your workout schedule looks like or give me some advice about how to switch to lifting more often? I dont really know what moves to do either if I want to lift everyday, I have a home gym with a bench, a power rack, standard 45lb 7ft bar and 150lbs of weights. Also, I dont do cardio really, is it bad to only lift? Thank you for the advice!

    Cool setup at home!!! :)

    No don't have to do cardio. I know a lot of fit people who simply hate cardio and only lift. I like running, but I had to put lifting first and cardio 2nd. I still do just as much of each and lift fairly heavy every day, but I change it up A LOT!

    The routine I do consists of weight lifting first and cardio second, but I still do cardio (mainly running). I change up everything all the time. My running is sometimes long easy runs, sometimes HIIT, sometimes shorter medium pace runs.

    My weight routine changes each day, each week, Circuits, Intermittent Super Sets, Fibonacci Pyramids, X-sets, Progress Venus Pyramids, and some splits, constantly changing it up, everything a variety of Strength, Hypertrophy, and Endurance.

    I did the same thing, 10x4, for years and years and my shape didn't change until I changed up my weight routine. Here's just a few examples of changing it up (each section is one day, totally random out of my books of routines). Each routine is done for a 2-4 weeks but it depends, constantly changing, each day is a different set of exercises, never the same day twice.

    NOTE: This is designed for women, there is a similar version for men, but this could give you some ideas on changing things up with your own routine.

    One day:
    Intermittent Super Set:
    Set Type Exercise sets reps Rest (sec)
    Regular Curl & Press 3 13 60
    Super Set Standing Dumbbell Curls + Push Up 3 8 + 10 60
    Regular Reverse Lunge 3 13 60
    Superset Bowler Squat + Stiff Leg Deadlift 3 8 + 8 60
    Regular Squat & Front Raise 3 13 60
    Superset Bent Lateral Raise + Pullovers 3 8 + 10 60
    Regular One Arm Dumbbell Row 3 10 60
    Super Set Stability Ball Curl Up + Stability Ball Roll Out 3 13 + 13 60

    Another day weeks later:
    Fibonacci Pyramid Sets:
    Exercise: Bowler Squat
    Weight Sets Reps
    Light 1 21
    Rest 30 Seconds
    Moderate 1 13
    Rest 45 Seconds
    Heavy 1 8
    Rest 60 Seconds
    Heaviest 1 5
    Rest 60 Seconds
    Heavy 1 8
    Rest 45 Seconds
    Moderate 1 13
    Rest 30 Seconds
    Light 1 21
    do the same pattern with 5 more exercises, for example
    Exercise: Standing Lateral Raise
    Exercise: Step Ups
    Exercise: Pullovers
    Exercise: Stiff Leg Deadlift
    Exercise: Incline Dumbbell Press


    Another day weeks later:
    X-sets:
    X-Set 1
    Push-Ups + Bent Dumbbell Row
    Exercise Sets Reps
    Push-Up + Bent Dumbbell Row 1 13 + 5
    Push-Up + Bent Dumbbell Row 1 8 + 8
    Push-Up + Bent Dumbbell Row 1 5 + 13
    Rest 90 seconds
    Bent Dumbbell Row + Push Up 1 13 + 5
    Bent Dumbbell Row + Push Up 1 8 + 8
    Bent Dumbbell Row + Push Up 1 5 + 13
    Rest 90 seconds before moving to next X-set
    Then the same pattern for 3 more x-sets, for example:
    X-Set 2 Squats + Stiff Leg Deadlift
    X-Set 3 Pullovers + Lateral Raise
    X-Set 4 Dumbbell Curls + Overhead Tricep Extension

    Another day weeks later:
    Progressive Venus Pyramid:
    Set 1 Reps
    Rest
    (secs)
    Standing Dumbbell Shoulder Press 21
    Set 2 (do the following two exercises
    back to back with no rest)
    60
    Standing Dumbbell Shoulder Press 13
    Standing Lateral Raise 8
    Set 3 (do the following 3 exercises back to
    back to back with no rest)
    60
    Standing Dumbbell Shoulder Press 7
    Standing Lateral Raise 7
    Upright Row 7
    Set 4 (do the following two exercises
    back to back with no rest)
    60
    Standing Dumbbell Shoulder Press 13
    Standing Lateral Raise 8
    Set 5 60
    Standing Dumbbell Shoulder Press 21
    Rest 90 seconds before moving to next Progressive
    Venus Pyramid
    Set 1 Reps
    Rest
    (secs)
    Bent Dumbbell Row 21
    Set 2 (do the following two exercises
    back to back with no rest)
    60
    Bent Dumbbell Row 13
    One Arm Dumbbell Row Wide 8
    Set 3 (do the following 3 exercises back to
    back to back with no rest)
    60
    Bent Dumbbell Row 7
    One Arm Dumbbell Row Wide 7
    Bent Lateral Raise 7
    Set 4 (do the following two exercises
    back to back with no rest)
    60
    Bent Dumbbell Row 13
    One Arm Dumbbell Row Wide 8
    Set 5 60
    Bent Dumbbell Row 21
    Rest 90 seconds before moving to next Progressive
    Venus Pyramid
    Set 1 Reps
    Rest
    (secs)
    Pullovers 21
    Set 2 (do the following two exercises
    back to back with no rest)
    60
    Pullovers 13
    Stability Ball Rollout 8
    Set 3 (do the following 3 exercises back to
    back to back with no rest)
    60
    Pullovers 7
    Stability Ball Rollout 7
    Stability Ball Curl Up 7
    Set 4 (do the following two exercises
    back to back with no rest)
    60
    Pullovers 13
    Stability Ball Rollout 8
    Set 5 60
    Pullovers 21

    Another day weeks later:
    Strength: Exercises (supersets) Sets Reps Rest Weight Used/Notes
    Alternate Dumbbell Press + Bent Dumbbell Row Wide 3 7+7 180
    Dumbbell Curl + Dips 2 5+5 180
    Hypertrophy: Exercises (supersets) Sets Reps Rest Weight Used/Notes
    Sumo Deadlift + Curtsy Lunge and Leg Raise 3 12+8 120
    Dumbbell Squat + Bulgarian Split Squat 3 8+8 120
    Endurance: Exercises (supersets) Sets Reps Rest Weight Used/Notes
    Squat and Front Raise + Mountain Climbers 3 15+15 60
    Barbell Roll Out + Push Up and Leg Raise 3 15+15 60
    Y-Squat 3 30 60


    Another day weeks later:
    Hypertrophy Exercises Sets Reps Rest Weight Used/Notes
    T-Bend And Bench Step 3 10 120
    Reverse Lunge and Step Up 3 10 120
    Strength Exercises Sets Reps Rest
    One Leg Get Ups 4 7 180
    Stiff Leg Deadlift and Squat 5 5 180
    Endurance Exercises Sets Reps Rest
    Lunge Matrix 3 1 round 60
    Bowler Squat and Calf Raise 3 15 60
    Wide Stance Squat 4 20 60

    Another day weeks later:
    Exercises (supersets) Sets Reps
    Rest
    (secs) Weights Used/Notes
    Flat Dumbbell Press+ Bulgarian Split Squat and Press 4 12+8 120
    Curtsy Lunge With Dumbbells + Deadlift and Row 4 12+8 120
    Seated Curl And Tate Press+ T-Bend and Front Raise 3 12+8 120
    Narrow Stance Squat + Reverse Lunge and Press 3 12+8 120
    Lateral and Curl + Squat and Press 3 12+8 120
    Reverse Lunge and Step Up+ Venus Raise 2 12+8 120
    Plank 4 30 Sec hold 120
  • Plates559
    Plates559 Posts: 869 Member
    NOTE: This is designed for women, there is a similar version for men.

    Wait since when is there a difference in men and women when it comes to exercise?
  • Plates559
    Plates559 Posts: 869 Member
    Also this programming is over complicated. You could get so much more done in less time, if you cleaned it up a bit.
  • DavPul
    DavPul Posts: 61,406 Member
    Don't lift everyday. Your muscles recover and grow during the rest days. And even if you alternate muscle groups, your CNS still needs rest. Enjoy your rest days. They're important

    ^^agreed
    Really? I feel like I could do more. Maybe I just need to lift more on the days I do lift?
    :sad:

    That's a great way to feel. Use that to come in charged up and hit your workouts hard. When you go too often and too hard, it's fine for a while and then you hit a crushing wall that can be impossible to push thru
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    NOTE: This is designed for women, there is a similar version for men.

    Wait since when is there a difference in men and women when it comes to exercise?

    That is what I was wondering.
  • DaveRCF
    DaveRCF Posts: 266
    If you are doing Stronglifts, the weight will get challenging in the not-too-distant future for you. It's a great beginner program. I do it and have really enjoyed the progressive nature of the program. Plus it is so simple to do and you can usually sneak in some extra stuff at the end if you have any gas left in the tank (pull-ups, dips, gulp...curls, ab work). Glad you are enjoying the workouts so much.
  • _lizzie_
    _lizzie_ Posts: 130
    Wow, lots of great advice on here, Thank you!