Another newbie here
jo_marnes
Posts: 1,601 Member
Hi all,
I've just started stronglifts 5 x 5 after finishing NROL4W and NROL supercharged. Looking forward to increasing my max lifts even more :-)
I was taken aback by the speed of the workout..... so need some accessory lifts. What kind of thing are people doing? Is there anything recommended? Couldn't see much on the stronglifts website. I know the workouts will get longer as the weights increase as I'll need more rest between sets. I just need some extra bits to add in the meantime.
Look forward to chatting with you all :-)
Jo xx
I've just started stronglifts 5 x 5 after finishing NROL4W and NROL supercharged. Looking forward to increasing my max lifts even more :-)
I was taken aback by the speed of the workout..... so need some accessory lifts. What kind of thing are people doing? Is there anything recommended? Couldn't see much on the stronglifts website. I know the workouts will get longer as the weights increase as I'll need more rest between sets. I just need some extra bits to add in the meantime.
Look forward to chatting with you all :-)
Jo xx
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Replies
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I am not doing any yet, but the ones I liked when my trainer had me for an hour were bench/bb curl supersets, squat/goblet squats supersets, DB press after the bench, lat pull downs, and back hyper extension on the stand/machine (love those).0
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And welcome!0
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I have heaps of ideas for accessory lifts, that's not the issue. I just am not 100% sure how to choose ones which will complement the program successfully without putting certain muscle groups under too much strain0
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Accessories are really a matter of preference. I often do skull crushers to target the triceps/upper abs, straight leg deadlifts for the hamstrings, lunges or split squats sometimes when I forget that I hate lunges and split squats, chest flies, box jumps or jumping lunges when I want a little cardio, etc.
Pull ups/chin ups (assisted, too) are popular as they complement the OHP; like rows are to bench press. People often throw in push ups, too.
Targeted ab work would also be fine if you want because even though you're using your whole body in 5x5, you don't really strain your core. I do planks, Russian twists, leg raises, etc. when I want a little extra.
I think the key is focus on the main lifts and not overexert yourself on the accessories. I usually keep the weight lighter and do three sets of eight to 12. I also don't get too caught up with progressive loading on these.
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Thanks for that :-)
Totally with you on the split squats - ouchy!0 -
Another option is to look up Ice Cream Fitness 5x5. It is basically Stronglifts with accessory work.
http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout0
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