Stronglifts 5x5 vs. NROLFW/Smith Machine for Bench?

JTick
JTick Posts: 2,131 Member
in Fitness and Exercise
2 questions in one topic!

1. I am in stage 4 NROLFW. Recently, I've gotten just a little bored with it. I feel like I'm doing so many different moves, it's hard to keep track, and I really don't like having to rely on carrying a paper and pen around with me to track my lifts. I started looking at Stronglifts, and today I did the workout A (squats, bench, deadlift).

Is it really this simple? Do I really only need to do 3 different moves at the gym? I've been doing 7-8 different thing, and this just seems so simple! And the deadlift is only 1 rep for 5 sets? Or is that 5 reps 1 set?

2. Right now, I am using dumbbells to bench with. I work out at Snap Fitness, and the one by my house doesn't really have a place to bench. They have a flat bench machine, and incline bench machine, dumbbells as heavy as I could ever need, a Smith machine, and one squat rack that I could potentially pull a bench over to and use as a bench, but if anyone is squatting then I can't do that.

Which of these is my best option? I'm getting to weights with my bench where it is already difficult to get the dumbbells up without dropping them on my head. I know that machines aren't as good as a barbell, and I also know that the Smith provides really limited movement. Do these matter as much for bench press, when the movement is more of a straight line than a deadlift or squat? Advice please!

Replies

  • JTick
    JTick Posts: 2,131 Member
    bump
  • JTick
    JTick Posts: 2,131 Member
    bumpity bump bump bump
  • AthanatosXIX
    AthanatosXIX Posts: 1
    Hey JTick! My girlfriend and I have been doing SL 5x5 all summer, making all kinds of gains and shedding fat. Yes, it really is that simple, and it works better than anything I've ever done before. It's her first time lifting barbell free weights this way and she's been doing really well with it. 5x5 is something you ease into. The stronger you get, the more weight you're lifting, the more intense of a workout you get with just those three lifts. When we started 5x5 we also felt a bit annoyed by the simplicity and had the urge to do more. The longer we stick with it and the heavier the weights become, the happier we are that it's just those 3 exercises. If you are going to do SL 5x5 right, the way it's explained in the ebook, with consistency you will get the weight to a point where you're satisfied with the workout. You're supposed to be upping the weights you lift by 5lbs every time you work out, but I don't know if that's realistic for everyone.

    To maintain proper form and avoid injury I believe it is ideal to use free weight barbells for every workout. If your gym doesn't have these basics and you really want to get into 5x5, I recommend joining a different gym. I occasionally supplement dumbbells for some exercises when suffering from joint pain and don't feel as satisfied with my workout when I do. SL5x5 is meant to be done as prescribed, with free weight barbells. Not dumbbells, not the smith machine.

    As for deadlifts right now we're doing 3x5. The purpose is to avoid putting massive strain on the lower back when you're doing heavy weights squatting and deadlifting in the same day.
  • tryin08
    tryin08 Posts: 41 Member
    I am also at a Snap Fitness and had the exact same question. Too bad we aren't at the same location, we could work together. I am only on day 2 though of stronglifts. I just used the dumbbells last time, but would also love to answer to the question.
  • JTick
    JTick Posts: 2,131 Member
    Hey JTick! My girlfriend and I have been doing SL 5x5 all summer, making all kinds of gains and shedding fat. Yes, it really is that simple, and it works better than anything I've ever done before. It's her first time lifting barbell free weights this way and she's been doing really well with it. 5x5 is something you ease into. The stronger you get, the more weight you're lifting, the more intense of a workout you get with just those three lifts. When we started 5x5 we also felt a bit annoyed by the simplicity and had the urge to do more. The longer we stick with it and the heavier the weights become, the happier we are that it's just those 3 exercises. If you are going to do SL 5x5 right, the way it's explained in the ebook, with consistency you will get the weight to a point where you're satisfied with the workout. You're supposed to be upping the weights you lift by 5lbs every time you work out, but I don't know if that's realistic for everyone.

    To maintain proper form and avoid injury I believe it is ideal to use free weight barbells for every workout. If your gym doesn't have these basics and you really want to get into 5x5, I recommend joining a different gym. I occasionally supplement dumbbells for some exercises when suffering from joint pain and don't feel as satisfied with my workout when I do. SL5x5 is meant to be done as prescribed, with free weight barbells. Not dumbbells, not the smith machine.

    As for deadlifts right now we're doing 3x5. The purpose is to avoid putting massive strain on the lower back when you're doing heavy weights squatting and deadlifting in the same day.

    Thanks for the reply! Unfortunately, joining another gym isn't an option right now. I work 3 part time jobs and attend evening classes...this is the only 24 hour gym available to me. I often work out in the late evening, and my only other option is not working out at all. I have to find a way to make it work with what I have.
  • Darrell916
    Darrell916 Posts: 110 Member
    I am starting stronglift 5x5 tomorrow, so I am hoping it goes good. I still haven't found out anything about cardio.
  • JTick
    JTick Posts: 2,131 Member
    I am starting stronglift 5x5 tomorrow, so I am hoping it goes good. I still haven't found out anything about cardio.

    I've just been doing some HIIT or short steady-state runs a couple times a week on the days I don't lift. I don't do anything intense though.
  • angelams1019
    angelams1019 Posts: 1,102 Member
    There's an app for that. (Stronglift 5x5)

    No more pen and paper! :)
  • Darrell916
    Darrell916 Posts: 110 Member
    Thank you, I will do some form of cardio and most likely more on non lifting days
  • Darrell916
    Darrell916 Posts: 110 Member
    I have the app on my phone
  • JTick
    JTick Posts: 2,131 Member
    Yes, I also downloaded an app to track my lifts. One of the reasons I am wanting to jump to this program is the ease of use over tracking NROLFW on paper.
  • Factory_Reset
    Factory_Reset Posts: 1,651 Member
    I started SL in April....LOVE IT! The only other program I really considered was Starting Strength. I really think either of those will be good. I'd heard some of the same complaints on new rules.

    Good luck!
  • jasonheyd
    jasonheyd Posts: 524 Member
    Is it really this simple? Do I really only need to do 3 different moves at the gym? I've been doing 7-8 different thing, and this just seems so simple! And the deadlift is only 1 rep for 5 sets? Or is that 5 reps 1 set?

    Yep, it is. :)

    Personally, I think two better (but equally "simple") routines are All Pro's Simple Beginner's Routine, and Mark Rippetoe's Starting Strength.

    http://forum.bodybuilding.com/showthread.php?t=4195843&page=1

    http://forum.bodybuilding.com/showthread.php?t=131379243&page=1

    With that said, I think the NROL stuff's really a different type of workout, so I don't think it's fair to say that any of All Pro, Rippetoe or Stronglifts are better than NROL (or vice versa).
    Which of these is my best option?

    I'd beg & plead with the owner/manager to get a basic bench-press rack. :)

    Smith machine's probably okay... My guess is that it's not as bad as using it with a squat, since it seems like there'd be less risk of injury with the bench press compared to the squat, but I doubt you'll get the full benefit of a standard bench press. But -- like I said -- that's just a guess & I'm far from an expert.
  • Shes1CraftyMama
    Shes1CraftyMama Posts: 152 Member
    I too am doing NROL4W and I love it. It does get kinda crazy, but as for the pen and paper, I put it on 3X5 cards and literally used string to tie a pencil to it. It is so small I wrap it around my water bottle (I have to have with me) or sometimes put it in my iPhone armband. I am looking at starting SL5X5 when I finish NROL because I really want the opportunity to kick it up a notch and doing higher reps I feel limits me. AND SL encourages failure where at NROL doesn't. As for using the Smith machine.... AVOID IT! You are not targeting all the same muscle groups because using a free barbell you have to account for balance and you are fully supporting the weight in ALL directions. This helps build muscle and strength. If you can get a barbell then use it. Find a flat bench wherever you can (do they have a pully machine where you do your lat pull downs, you may have enough bench there to lay on and do presses. Look around and get innovative. You would be surprised what you can do. And don't be afraid to do it! You may encourage someone else to lift the same way! GOOD LUCK!
  • malk2651
    malk2651 Posts: 55 Member
    A little off topic but the MFP app does have a section to record what you lifted at the gym in the diary section. GL in the weight room.
  • trelm249
    trelm249 Posts: 777 Member
    While SL may promote a Barbell Bench Press, there is nothing wrong with using dunbbells for the flat bench press.
    Some would argue that dumbbells would actually be better due to working the wrist and forearms more and isolating each side of the chest.

    Just make sure to use a weight that meets the goals of SL.
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    For the bench press, Dumbbells are superior in terms of how effectively the muscles are worked. The reason linear progression based programs advocate use of the barbell instead is because of primarily safety reasons. When working with a linear progression based program, you will be moving up in the weight you use very quickly, and for reasons involving grip and staging the weight, it is not safe to do this with dumbbells beyond a certain point. You will, relatively quickly, reach a weight where dumbbells are simply no longer a possibility for safety reasons.
  • jasonheyd
    jasonheyd Posts: 524 Member
    ... for reasons involving ... staging the weight ...

    Yep, that right there was the break point for me.

    I still use dumbbells for the warm-ups, but getting the heavy dumbbells into position for the work weight sets is a recipe for disaster. :)

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