Stronglifts 5x5?

chocolatecroissant
chocolatecroissant Posts: 155 Member
in Fitness and Exercise
Hi. I had planned to start Stronglifts 5x5 today as my new year strength programme. However I was advised to start by practising the moves with lighter weights. I did so but struggled and wondered what prior training people had done before starting the 5x5 programme as I wonder if it is designed for the more advanced strength trainer? My background is mainly in gym work and running with more traditional weights work using lower weights and higher reps. Should I build up with another programme before starting the 5x5 programme? Many thanks in advance for your advice.

Replies

  • ITcrackerjack
    ITcrackerjack Posts: 3 Member
    From everything I've read you can (and he even recommends it for beginners) start with just the bar (45lbs). He has it planned out for you from beginning to being pretty strong. Did you get his ebook and spreadsheet?
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    Stronglifts IS a beginner's weight program. Start with the 45lb bar (if you can*) on all exercises. Stay low on the weights until you are sure you have your form down.

    *Stronglifts was designed for men. It doesn't take into account that 45lbs might be too heavy for some people (women). If it is too heavy (probably only for the upper body stuff) switch to dumbbell versions of that exercise, possibly starting with 10-15lb dumbbells in each hand.
  • chocolatecroissant
    chocolatecroissant Posts: 155 Member
    *Stronglifts was designed for men. It doesn't take into account that 45lbs might be too heavy for some people (women). If it is too heavy (probably only for the upper body stuff) switch to dumbbell versions of that exercise, possibly starting with 10-15lb dumbbells in each hand.

    Thanks - that makes sense as even just with the bar the squats hurt my back so I'll try dumbbells. I'm amazed it's meant to be a beginners programme though!
  • LaurenAOK
    LaurenAOK Posts: 2,475 Member
    I agree, start with dumbbells if you have to. And on the exercises he says to start higher (I think he says to start at 65 for rows and deadlifts? I can't quite remember) I started with just the bar anyway. You can adjust the program to your own needs. It is a great program, and you WILL get strong fast!
  • _SABOTEUR_
    _SABOTEUR_ Posts: 6,833 Member
    *Stronglifts was designed for men. It doesn't take into account that 45lbs might be too heavy for some people (women). If it is too heavy (probably only for the upper body stuff) switch to dumbbell versions of that exercise, possibly starting with 10-15lb dumbbells in each hand.

    Thanks - that makes sense as even just with the bar the squats hurt my back so I'll try dumbbells. I'm amazed it's meant to be a beginners programme though!

    Barbell squats shouldn't hurt your back, so it may be that your form is bad. Ask someone who works at your gym to give you some pointers.
  • wellbert
    wellbert Posts: 3,924 Member
    youtube 'so you think you can squat'
    watch it all.
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    *Stronglifts was designed for men. It doesn't take into account that 45lbs might be too heavy for some people (women). If it is too heavy (probably only for the upper body stuff) switch to dumbbell versions of that exercise, possibly starting with 10-15lb dumbbells in each hand.

    Thanks - that makes sense as even just with the bar the squats hurt my back so I'll try dumbbells. I'm amazed it's meant to be a beginners programme though!

    Barbell squats shouldn't hurt your back, so it may be that your form is bad. Ask someone who works at your gym to give you some pointers.

    Yeah, I was going to say the same thing. Make sure your form is right. If you don't have anyone to help you watch a lot of videos, practice without the bar watching yourself in the mirror. Then try again with the bar.

    If you still can't do the 45lbs I'd suggest looking into "pile squats" where you hold one dumbbell vertically in the middle of your body with both arms.
  • chocolatecroissant
    chocolatecroissant Posts: 155 Member
    Thanks guys. I'm going to work on my squat form due to a weak lower back and start back on this when improved.
  • tasturgill
    tasturgill Posts: 3 Member
    If you still can't do the 45lbs I'd suggest looking into "pile squats" where you hold one dumbbell vertically in the middle of your body with both arms.

    Could also do the same with a kettle bell (goblet squat).

    I would definitely focus on technique and form before you move into any heavier weight. The big lifts like bench, squat and deadlift will expose weaknesses very quickly if not done correctly.
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    practice with lighter weights to make sure you have the form right.

    obviously if you have past issues and injuries that havent completely healed you're not going to have proper form since you're going to need to fix those issues first.

    try finding a PT to show you the correct form. there are few movements in SL, but they are easy to screw up.

    also dont sell yourself short on starting with the oly bar. since these are complex movements, you're engaging multiple muscles. also many of these movements require you to engage your core, which helps with strength. so for instance, overhead preses are easier when i engage my core muscles and keep them tight than when i dont. that means i can lift more.
  • zaph0d
    zaph0d Posts: 1,172 Member
    It's designed for the untrained and novice lifter. You've picked a fine program.
  • Nerdy_Rose
    Nerdy_Rose Posts: 1,277 Member
    I mainly did cardio and barbie weights (5 lbs) before starting StrongLifts 5x5. I started with just the bar.

    Aaaand 7 months later: http://www.myfitnesspal.com/topics/show/832536-the-answer-to-how-do-i-tighten
  • jimmmer
    jimmmer Posts: 3,515 Member
    Could also do the same with a kettle bell (goblet squat).

    I would definitely focus on technique and form before you move into any heavier weight. The big lifts like bench, squat and deadlift will expose weaknesses very quickly if not done correctly.

    I'd recommend this suggestion - goblet squats done properly force you to track your knees out over your toes due to your elbows sliding inside your knees on the way down. They ingrain knee mechanics that will minimise knee problems at heavier weights.

    As for lower back pain - could be weak core strength. Planks strengthen the girdle of muscle and can't be recommended highly enough if you've got a weak core.

    If core strength isn't an issue, it may be that you're not activating your core properly. Breathe to your diaphragm to engage the whole of your abdomen, then squat with the held breath. You can release a bit of air on the way back up if you like. At the top breathe out fully, then repeat.

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