New Rules of Lifting for women/Stronglifts

Whambam087
Whambam087 Posts: 170
in Fitness and Exercise
Has anyone had (or is) having success with these programs. No isolation moves, seriously? Can you really make significant gains in strength and tone just focusing on the big compound lifts, with out all the other fluff?

And another concept that seems mind boggling, well at least with new rules of lifting is the diet. Instead of really restricting your calorie intake, they recommend eating 2,000 or if you want to lose weight only cutting 300 calories a day, leaving you with 1700 calories...seems like a lot! But at the same time I've tried diets where I overly restrict (again and again), because they promise quick results, but I can never stick with them so they seem to do more harm in the long run then good...and besides I don't have much weight to lose maybe 5-10 pounds, so I probably should be aiming for a lower weight loss per week anyways, right?

Replies

  • joannasaurusrex
    joannasaurusrex Posts: 83
    Compound moves work every muscle in the body - that's why they're so effective.

    I've never done a bicep curl in my life and I have guns that all the curlers in my gym would die for :)
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
    My success come from doing both program, no isolation moves. Compounds work your whole body in less time.

    Try it, obviously what you did before didn't worked because they were overly restricting, try something new, you might be pleasantly surprised. Did you read the books, they explain everything.

    Good luck
  • andiechick
    andiechick Posts: 916 Member
    Bought this book but haven't read it yet. Gonna have to give it a go!
  • LishieFruit89
    LishieFruit89 Posts: 1,956 Member
    My success come from doing both program, no isolation moves. Compounds work your whole body in less time.

    Try it, obviously what you did before didn't worked because they were overly restricting, try something new, you might be pleasantly surprised. Did you read the books, they explain everything.

    Good luck

    ^This.

    1700 calories may not even be enough calories for you depending on your stats.
  • My_Own_Worst_Enemy
    My_Own_Worst_Enemy Posts: 218 Member
    Compound moves work every muscle in the body - that's why they're so effective.

    I've never done a bicep curl in my life and I have guns that all the curlers in my gym would die for :)

    This is a great post. But to add, you dont need a barbell in order to achieve great results. You can also do these compound movements using bodyweight exercises (burpees) or other training tools like a kettlebell or sandbag.
  • Flyersteve18
    Flyersteve18 Posts: 53 Member
    My success come from doing both program, no isolation moves. Compounds work your whole body in less time.

    Try it, obviously what you did before didn't worked because they were overly restricting, try something new, you might be pleasantly surprised. Did you read the books, they explain everything.

    Good luck

    ^ This. Compounds are king. Isolation movements for the regular lifter is wasted time in the gym, unless you are going to compete, and are in the advanced stage of lifting.

    Def get Starting Strength as well, such a good read. Both Stronglifts and Starting Strength work for both Men and Women. You will not get big as a woman like a bodybuilding, that is a complete myth (unless you are on roids).

    Eating more (closer to your TDEE around 10-20% below your TDEE instead of 50%+ below) will cause you to not destroy your metabolism and cause you to lose weight slower, but healthier.
  • saradord
    saradord Posts: 129
    I just started doing stronglifts 5x5 yesterday and ILOVE IT , I know I do it 3 days a week alternating workouts but what do I do in the day in between?should I do cardio?? thanx!!
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    Has anyone had (or is) having success with these programs. No isolation moves, seriously? Can you really make significant gains in strength and tone just focusing on the big compound lifts, with out all the other fluff?

    And another concept that seems mind boggling, well at least with new rules of lifting is the diet. Instead of really restricting your calorie intake, they recommend eating 2,000 or if you want to lose weight only cutting 300 calories a day, leaving you with 1700 calories...seems like a lot! But at the same time I've tried diets where I overly restrict (again and again), because they promise quick results, but I can never stick with them so they seem to do more harm in the long run then good...and besides I don't have much weight to lose maybe 5-10 pounds, so I probably should be aiming for a lower weight loss per week anyways, right?

    I am having great success. I lift 3x a week only compound movements. I have gone from Benching 45lbs to 105lbs, bodyweight squats to 140lbs.

    I eat 1600-1700 calories a day everyday and lose weight consistently and no restrictions...I eat kfc, dq, quiznos, chocolates, pop, ff, eggs, bacon etc.

    My success tho is not measured by the scale...it is measured by my bf%, clothing size and strenght gains. All of which is going well along with the scale.
  • Homemaker57
    Homemaker57 Posts: 106 Member
    Saradord, a lot of women that lift don't do any cardio. Personally I'm about to start 5x5, and on the inbetween days I'm going to continue doing about 30 min of cardio as I work my way through the Couch to 5k program.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    I've had tons of success with compound lifting. I started with Stronglifts and now I do 5/3/1. I have added some accessories but in the beginning I just did the basics. The changes to my body have been awesome.

    You definitely should have a small deficit with only 5-10 lbs to lose.
  • Whambam087
    Whambam087 Posts: 170
    Well so far the all the responses have been encouraging! I think I'd like to definitely give it a shot. From my experience yes, I have been getting results doing compounds and isolation moves, but it's just very time consuming, and it seems the more exercises I squeeze in a workout the less energy I can devote to each one. So it seems appealing to really devote myself to just a couple exercises that provide you the most bang for your buck, because they're working your whole body then to spread myself thin trying to do a lot. Why not? lol

    Now nutrition is 90% of results and that's where I've been most stumped. I fell into the diet trap of really restricting my calories, and obsessing about the number scale. That hasn't worked lol so I am going to try to fuel my body better and the results may be slower, but they'll be more maintainable. But yeah I would rather be toned and tight and weigh more than fluffy and weigh less.
  • HWeatherholt
    HWeatherholt Posts: 283 Member
    I bought the book almost 2 years ago and started it, but only got in 2 or 3 workouts and didn't finish those because I could keep my balance in the ball or do a push-up.

    I have since lost 30 pounds and decided to give it a try again.

    Did my first workout Monday and finished all but 2 push-ups and 2 prone-jack knifes (on balance ball). Going to the gym in a few and going to try the second one. Hoping for the best but not sure since I'm still sore from Monday.
  • HWeatherholt
    HWeatherholt Posts: 283 Member
    I bought the book almost 2 years ago and started it, but only got in 2 or 3 workouts and didn't finish those because I could keep my balance in the ball or do a push-up.

    I have since lost 30 pounds and decided to give it a try again.

    Did my first workout Monday and finished all but 2 push-ups and 2 prone-jack knifes (on balance ball). Going to the gym in a few and going to try the second one. Hoping for the best but not sure since I'm still sore from Monday.

    I finished Workout 2!!!!

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