Supplemental post, I touch on warming up, stretches, and routines a bit, I like your info on rep ranges and isolation versus compound (while I do harp on excessive cardio and the group is named "*kitten* Cardio", I do touch on it as far as benefits):


http://www.myfitnesspal.com/topics/show/864338-f-cking-strength-training-101

Hey Sara,

Thanks for the post... wise words of wisdom! One quick favor... would you consider editing your original post to include you tube videos of proper form for some of the basic exercises (bench, squat, deadlift, row, etc)?

I know... I could stup being a lazy sob and google myself... just thought it would be helpful to others (ehem... selfishly... me) to have everything in one spot.

Thanks!

Dave

See:

http://www.myfitnesspal.com/topics/show/864338-f-cking-strength-training-101

Wonderful post, as always.


I noticed you said stretching isn't necessary prior to lifting. I know better than to cold stretch, but I generally do 5-7 minutes of dynamic stretching, then 3-5 minutes of jumping rope prior to starting warm-up sets.

My question is, since the dynamic stretching generally gets my heart rate up almost as high as jumping rope, would it be safe to assume the combo of dynamic stretching plus jumping rope is a sufficient cardio warm-up?

There is actually evidence that stretching prior to and during lifting can be detrimental to your strength (in that session). Stretching afterwards is beneficial, however.

Hey Sara, great info as always. Slightly OT, but do you do any plyos before your lifts? We tend to warm up and then do a couple sets of dynamic plyos, then strength (5/3/1), then assistance work (8-10reps) and cool down...

Hey Sara, great info as always. Slightly OT, but do you do any plyos before your lifts? We tend to warm up and then do a couple sets of dynamic plyos, then strength (5/3/1), then assistance work (8-10reps) and cool down...

I do 3 minutes on the elliptical if I am lucky (not the best I know)...then I just do the warm ups for the main lifts, then assists (6 - 12, depending)..I get on the elliptical for a slow arsed 12 minute session after that.

Pretty similar to my old program except the plyos. I'm not sure the effect but my strength coach likes them. For bench we'd do stuff like clap-pushups or heavy wall balls... box jumps for squats and deads etc...

Man I can't wait to train again!!

I have a few noob questions...

Just started stronglifts (http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/) last week per Sara's suggestion

When looking at the program, there are essentially 2 workouts... If lifting 3 days a week (M,W,F), do you always flip flop (one week you do the first workout twice on M,F and the following week you do that one once on W... Or, do you always do the first one twice a week on M,F?

Is the goal to add 5lbs to the routine each week, or each time you repeat a workout. Asked differently, since you do squats on each workout, should I be addin five pounds every time I do squats?

Thx!

-D

Thanks Sara!

So if you increment each lift each session, how much should you starting weight increase between sessions?

So, in summary:
1 – 5 reps = strength
6 – 12 reps = hypertrophy
12+ = endurance

So, the appropriate rep ranges really depend on your goals as well as your overall lifting program. Most ‘standard’ programs focus on the upper end of the strength range so benefits of both strength and some hypertrophy are gained.

With Stronglifts 5x5 -- does one benefit from both strength and hypertrophy?

^ Yes, you will make progress in both.