question on lifting

jardimgirl
jardimgirl Posts: 522 Member
in Fitness and Exercise
I started doing the compound movements that the stronglifts program has designed and I fell like I can't add 5 pounds every workout cause 1: I don't have 5 pound weights and 2: the weight still is heavy so I've been adding 10 lbs every week. Would I still have good results?

Replies

  • jardimgirl
    jardimgirl Posts: 522 Member
    I started doing the compound movements that the stronglifts program has designed and I fell like I can't add 5 pounds every workout cause 1: I don't have 5 pound weights and 2: the weight still is heavy so I've been adding 10 lbs every week. Would I still have good results?
  • amybg1
    amybg1 Posts: 631 Member
    Is this a serious question? Think about it, really...If you up the weight by 10 pounds a week as opposed to 5 will you see progress? Hmm...Well, the obvious answer is YES! And not very many people who are doing a challenging weight can up their weights EVERY workout so you generally see an increase in weight once a week. Unless...Anyone?
  • PumpJockeyy
    PumpJockeyy Posts: 98 Member
    You're progress will probably stall faster jumping up 10 instead of 5. It may be fine now but 5-10 weeks down the road you may not be able to hit the required reps/sets. Slow and steady wins the race when gaining strength/muscle
  • mschicagocubs
    mschicagocubs Posts: 774 Member
    You're progress will probably stall faster jumping up 10 instead of 5. It may be fine now but 5-10 weeks down the road you may not be able to hit the required reps/sets. Slow and steady wins the race when gaining strength/muscle
  • jardimgirl
    jardimgirl Posts: 522 Member
    Ty! I asked cause on the stronglifts program it says to go up 5 pounds each workout ( so 15 pounds up every week)
  • Ashes_To_Beast
    Ashes_To_Beast Posts: 378 Member
    Going up that fast can cause sirious injury. If you follow that principle you will have added 180lbs in 12 weeks. Focus on a weight that (assuming your on a 5x5 program) brings you to the point you can't do a 6th rep. When you feel it's getting easier add more weight and experiment. Always focus on form before weight. If you can't perform the exercise properly you'll end up with injuries instead of progress. And to really get the most out of your work out you need proper form.
  • jardimgirl
    jardimgirl Posts: 522 Member
    Going up that fast can cause sirious injury. If you follow that principle you will have added 180lbs in 12 weeks. Focus on a weight that (assuming your on a 5x5 program) brings you to the point you can't do a 6th rep. When you feel it's getting easier add more weight and experiment. Always focus on form before weight. If you can't perform the exercise properly you'll end up with injuries instead of progress. And to really get the most out of your work out you need proper form.
  • jardimgirl
    jardimgirl Posts: 522 Member
    That's what I thought but I was gettiny s****** on cause I wasn't addong weoght every workout
  • Ashes_To_Beast
    Ashes_To_Beast Posts: 378 Member
    I don't know who would be s****** on you for that but as long as their is some progress and your unable to do a 6th rep like I mentionned your on the right track. The person doing the s*** obviously has no concern for your health and well being.
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    Always focus on form before weight. If you can't perform the exercise properly you'll end up with injuries instead of progress. And to really get the most out of your work out you need proper form.

    ^EXACTLY. Form is the MOST important thing. Some of the form videos I see posted here for the Compound lifts are scary to watch.

    In reality after a short amount of time you will either stall or not be able to go up 5lbs on Bench Press & Overhead Press. These are very hard lifts for most women to make big progress, being we tend to be weaker in the upper body then men. I'd suggest either getting some 2.5 lb weights and/or some fractional weights.
  • andezz99
    andezz99 Posts: 56 Member
    I'm not sure how this program determines or establishes the "start" weight that allows for you to add weight in "increments" every week. My thought is that you started with some kind of baseline like a 1 rep max of X. For example, if your 1RM for a bench press was 100 lbs, you may be assigned a starting workout of 5 sets of 6 at a 60% 1RM (60#'s) with a goal of having some difficulty getting the last reps up. The following week may be asked to do 5 sets of 4 at 80% 1RM (80#'s) with a goal of having some difficulty getting to last few reps. The adding of weight in increments of 5-10 lbs should be safely within the comfort level of your fitness but still bring you to a near fatigue point. If you can safely add 10 lbs instead of 5 lbs, your reps or sets may need to be adjusted but keep in mind, high weight and less reps vs. lower weight and high reps have different impacts on your fitness. In' all programs, keep it safe but if you walk away fatigued in your muscle or cardio levels, your getting a workout.
  • dixiewhiskey
    dixiewhiskey Posts: 3,333 Member
    If I were you, I'd really look into getting some 2.5lb weights..
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I'm not sure how this program determines or establishes the "start" weight that allows for you to add weight in "increments" every week. My thought is that you started with some kind of baseline like a 1 rep max of X. For example, if your 1RM for a bench press was 100 lbs, you may be assigned a starting workout of 5 sets of 6 at a 60% 1RM (60#'s) with a goal of having some difficulty getting the last reps up. The following week may be asked to do 5 sets of 4 at 80% 1RM (80#'s) with a goal of having some difficulty getting to last few reps. The adding of weight in increments of 5-10 lbs should be safely within the comfort level of your fitness but still bring you to a near fatigue point. If you can safely add 10 lbs instead of 5 lbs, your reps or sets may need to be adjusted but keep in mind, high weight and less reps vs. lower weight and high reps have different impacts on your fitness. In' all programs, keep it safe but if you walk away fatigued in your muscle or cardio levels, your getting a workout.

    The starting weight for women is the bar for all lifts (45lbs) and I believe 90lb DL. And each time you get your 5x5 you add 5lbs to the next workout. For men it is different and they do add 10lbs per workout.

    Women may be able to add 10lbs per lift but it will get a lot heavier faster and cause stalls and can cause injury.

    To the OP 5lbs is what you shoudl be adding and you can get 2.5lb plates I have them. As well I own weighted collars that are 3.5lbs, along with fractional plates that can be bought on amazon or cheaper versions are big washers from hardware stores that fit on the bar and weigh anywhere between 3/4lb to 1.5lbs each.
  • rick_po
    rick_po Posts: 449 Member
    If I were you, I'd really look into getting some 2.5lb weights..

    Yeah, a great idea. Probably cost $5, maybe $10 max.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    If I were you, I'd really look into getting some 2.5lb weights..

    Yeah, a great idea. Probably cost $5, maybe $10 max.
    bought mine for 3$ each...:drinker:
  • quellybelly
    quellybelly Posts: 827 Member
    You're supposed to add 5 pounds every time you complete the 5x5 scheme, not after every workout. If an additional 5 pounds is too heavy, then you stay at the previous weight until you are able to complete it. You are compromising form if you start to do lifts that are too heavy for you and that can be dangerous! Stay safe and don't add weights until you are ready for them. No need to rush :)
  • josavage
    josavage Posts: 472 Member
    Perhaps your starting point was too high. My husband did stronglifts. When you fail, don't you need to drop your weight back down and then work your way back up? Also, get 2.5 lb plates so you can increase by 5 each workout.
  • dixiewhiskey
    dixiewhiskey Posts: 3,333 Member
    Perhaps your starting point was too high. My husband did stronglifts. When you fail, don't you need to drop your weight back down and then work your way back up? Also, get 2.5 lb plates so you can increase by 5 each workout.

    Yes and if you fail for the second or third time, you have to decrease by 10%. Better safe than sorry as hard as it might be to hear
  • bagge72
    bagge72 Posts: 1,377 Member
    I started doing the compound movements that the stronglifts program has designed and I fell like I can't add 5 pounds every workout cause 1: I don't have 5 pound weights and 2: the weight still is heavy so I've been adding 10 lbs every week. Would I still have good results?

    I think everyone is confused, so correct me if I'm wrong, but everyone thinks you are going up 10lbs a workout instead of 5lbs, but in reality you are going up 10lbs a week instead of the 15lbs so you are just going up a little bit less weight, but probably all at once, because the types of weights you are using is only allowing you to do that?

    If this is so, and it is heavy yes it is fine to go up a smaller amount of weight, it will just take you longer to progress.
  • jardimgirl
    jardimgirl Posts: 522 Member
    I started doing the compound movements that the stronglifts program has designed and I fell like I can't add 5 pounds every workout cause 1: I don't have 5 pound weights and 2: the weight still is heavy so I've been adding 10 lbs every week. Would I still have good results?

    I think everyone is confused, so correct me if I'm wrong, but everyone thinks you are going up 10lbs a workout instead of 5lbs, but in reality you are going up 10lbs a week instead of the 15lbs so you are just going up a little bit less weight, but probably all at once, because the types of weights you are using is only allowing you to do that?

    If this is so, and it is heavy yes it is fine to go up a smaller amount of weight, it will just take you longer to progress.

    Yes!! That is exactly what I mean! Thank you! And thx to everyone else for your responses! Xo

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