StrongLifts, Starting Strength, or something else?

I don't know a whole lot about Starting Strength, but I do know about StrongLifts because that's what I've been doing. With 5x5, you shouldn't be doing any accessory lifts. Your core should be working in pretty much all the lifts - you don't need "ab exercises" to build up your core. Your traps are worked with bent-over rows and your hamstrings are worked with deadlifts and squats. No need for supplemental lifts there. I'm with you a bit on the biceps but, again, SL 5x5 is designed so that the only lifting you do is what the program tells you to do. If you're going to do one of these programs, I'd suggest doing it like it should be done instead of modifying it.

I think it's great that you want to start over and focus on compound lifts, full body workouts, and form. No, I don't think these programs would be regressing too much. A year isn't all that much time - you're still technically a "beginner" by lifting standards. My husband lifted in high school for 4 years, then slacked off for the next 6ish years. When he started again, he did the bro split you described for almost a year before switching to 5x5. He plans to transition to an intermediate program within the next couple of weeks.

I have been lifting weights 3x to 4x weekly for a little over a year now. I'm happy with the results but realize that a couple of things are getting in my way of real improvement. The first was diet - I wasn't eating enough and I'm working with a nutritionist on setting that straight. The second is my lifting form and routine.

For a while I did a full body routine each time. Lately (past 6-7 months) I've been doing a split body routine (e.g., Chest/Triceps; Back/Biceps; Leg/Abs; Shoulders). I'm thinking that I want to get back to basics and learn to do the weights the right way. So my question is whether it makes sense for someone like me, with some experience and time with the weights to start on a program like StrongLifts 5x5 or Rippetoe's Starting Strength or would that be too regressive? Do I need a routine that is a bit more sophisticated to meet me where I am now or would I likely benefit from starting over as a rank n00b?

Postscript: If I did "reset" with a program like StrongLifts or Starting Strength, I'm thinking that I would also add in some exercises to hit my abs, traps, hamstrings, and biceps since those seem to get less attention in the programs that I mentioned.

Anyway … I'm interested in your opinions and experiences.

Find a plan that you like and you can stick with. You can progress on just about any plan that incorporates mostly compound lifts using heavy weight.

I have been lifting weights 3x to 4x weekly for a little over a year now. I'm happy with the results but realize that a couple of things are getting in my way of real improvement. The first was diet - I wasn't eating enough and I'm working with a nutritionist on setting that straight. The second is my lifting form and routine.

For a while I did a full body routine each time. Lately (past 6-7 months) I've been doing a split body routine (e.g., Chest/Triceps; Back/Biceps; Leg/Abs; Shoulders). I'm thinking that I want to get back to basics and learn to do the weights the right way. So my question is whether it makes sense for someone like me, with some experience and time with the weights to start on a program like StrongLifts 5x5 or Rippetoe's Starting Strength or would that be too regressive? Do I need a routine that is a bit more sophisticated to meet me where I am now or would I likely benefit from starting over as a rank n00b?

Postscript: If I did "reset" with a program like StrongLifts or Starting Strength, I'm thinking that I would also add in some exercises to hit my abs, traps, hamstrings, and biceps since those seem to get less attention in the programs that I mentioned.

Anyway … I'm interested in your opinions and experiences.

With Starting Strength, you don't go right to the empty bar to start, he has a relatively straightforward way of figuring your starting weights.

If you cannot bench press 1.5x bodyweight, squat 2x body weight, deadlift 2.5x bodyweight, chin up 0.5x bodyweight you are a beginner and need to focus on a program like starting strength. Not one damn bicep curl or tricep extension should be performed until you can hit these numbers.

Your progress to reaching these numbers should be fairly linear with a well designed program, not hitting any significant plateaus along the way.

Strength to body weight is a fantastic measurement to gauge progress. Big compound lifts, 3-4x week, lots of nutritious food and lots of rest is your ticket.

Good luck.

Haha. Where do you get these numbers? Bench press 1.5 bodyweight to not be a beginner. lulz. yet chin up .5 bodyweight?

You could take a look at these programs also.

http://www.canditotraininghq.com/free-strength-programs/

If you cannot bench press 1.5x bodyweight, squat 2x body weight, deadlift 2.5x bodyweight, chin up 0.5x bodyweight you are a beginner and need to focus on a program like starting strength. Not one damn bicep curl or tricep extension should be performed until you can hit these numbers.

Your progress to reaching these numbers should be fairly linear with a well designed program, not hitting any significant plateaus along the way.

Strength to body weight is a fantastic measurement to gauge progress. Big compound lifts, 3-4x week, lots of nutritious food and lots of rest is your ticket.

Good luck.

Haha. Where do you get these numbers? Bench press 1.5 bodyweight to not be a beginner. lulz. yet chin up .5 bodyweight?

I'm not sure about that either, where someone stalls out on a straight linear program like starting strength will depend on a lot of things (age being a big one, its a bit easier for a 22 year old guy to keep progressing linearly than it is a 36 year old).

Personally, I stalled out and couldn't keep making gains on starting strength around 1.5x body weight squats. I couldn't recover doing squats 3x a week like that and it was beating me down. I ended up switching to 5/3/1 at that point after about 7 months on starting strength and have been running that for nearly a year since. I'm still not quite to the thresholds the OP listed, but I'm close.

I don't know a whole lot about Starting Strength, but I do know about StrongLifts because that's what I've been doing. With 5x5, you shouldn't be doing any accessory lifts. Your core should be working in pretty much all the lifts - you don't need "ab exercises" to build up your core. Your traps are worked with bent-over rows and your hamstrings are worked with deadlifts and squats. No need for supplemental lifts there. I'm with you a bit on the biceps but, again, SL 5x5 is designed so that the only lifting you do is what the program tells you to do. If you're going to do one of these programs, I'd suggest doing it like it should be done instead of modifying it.

I think it's great that you want to start over and focus on compound lifts, full body workouts, and form. No, I don't think these programs would be regressing too much. A year isn't all that much time - you're still technically a "beginner" by lifting standards. My husband lifted in high school for 4 years, then slacked off for the next 6ish years. When he started again, he did the bro split you described for almost a year before switching to 5x5. He plans to transition to an intermediate program within the next couple of weeks.

This times infinity

i was a big fan of 5/3/1, a program developed by jim wendler.

it's split into four days- squats, dead lifts, overhead press, bench press. basically quads, hamstrings, shoulders, chest. and yes of course you work out your smaller muscle groups on the applicable day.

in for helpful info

I'd vote for Rip - he knows his stuff. Another author worth looking into is Bill Starr. Best of luck to you!

First, let's address some of the common mythology of training that has made it's rounds on the internet today.

1. Beginner Gains - probably the biggest myth today is that there is some kind of timeline for new lifters to make gains. People refer to this as "newbie gains" and it is an appalling term; it sounds like baby talk. There is no timeline for how long a beginner can make gains. We all know that beginners can make great gains because of several reasons: introduction to a new stimulus (training), improved coordination of the lifts and the fact that many beginners are in their prime for growth (hormones). Unfortunately, what few people realize is that while there may be an initial set of gains to be made, many of the lifts especially the upper body lifts, make their greatest progress after 10+ of training. Lifters need to let their bodies mature to handle some of the bigger weights. But there isn't a timeline for a beginner to make gains; it's not 6 months or 1 year. What a beginner must do is learn to properly do the lifts and to consistently use a program that allows him to make gains. You don't need to rush to make gains; all this will do is leave you, the beginner, with stalled lifts with neither the mind or body to make an intelligent decision on how to break through a plateau.

Okay, that's not mine but it's from a highly respected individual in the strength industry; I'll keep out names so we don't further de-rail this ridiculous conversation.

- Compound lifts such as Bench Press, Press, Squat, Deadlift - Yes, agree
- Using Full Body - If that's you're huckleberry then role with it, if not then do Upper / Lower splits.
- Random stats like DL'ing 2.5x BW before progressing from a "beginner" program... bull****, period. For a 220lb man that's a 550lb deadlift, most casual lifters just looking to be strong and healthy will never see that number.

Find a program that looks interesting to you be it, Starting Strength, StrongLifts, or 5/3/1. Focus on the principles it teaches you and do it exactly as planned for a while. If you don't believe in it, don't do it; do something else. All 3 of those are fine for ANY "novice" lifter. Unfortunately I think people get too caught-up with how many plates are on the bar each session. Check your ego at the door, work hard, recover, and build strength over time; this is a marathon not a sprint.

One thing to remember is that "beginner" gains are largely neuromuscular in nature and just your body adapting to the exercise itself.

Even with SL5x5 I would add in a little Core work. Yes the compound lifts will provide a lot of Core work, but your body still needs to gain some stability and much of that comes from your core. It can be something as simple as, front plank for time, side planks for time, back raises for 2-3 sets of 15 reps. Can even limit it to just the "A" workouts.