Stronglifts vs P90x vs Crossfit vs ???
Robbnva
Posts: 590 Member
Ok so I am 2 weeks into stronglifts and I love doing it but I have some issues because I have nobody who can check my form and if somebody is already using the racks I don't have the time in my day to wait cause that pushes my workouts from under an hour to an hour and a half. (for example went yesterday evening and gym was super packed and just had to give up and do something else and went early this morning instead)
So I was just curious about all of the other programs out there and which ones would be a decent alternative. My main goal is losing weight which I am doing with a deficit, but I also want to put on a little muscle and keep doing my jogs 2 to 3 x a week. What are people's thoughts about other programs and should I try those or stick with Stronglifts
So I was just curious about all of the other programs out there and which ones would be a decent alternative. My main goal is losing weight which I am doing with a deficit, but I also want to put on a little muscle and keep doing my jogs 2 to 3 x a week. What are people's thoughts about other programs and should I try those or stick with Stronglifts
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P90X is a good workout...but also Body Beast. It is also a beachbody program.0
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Why can't you work in with the person already using the rack?
Crossfit can be expensive depending on the gym (box) you go to. Your experience there can vary vastly depending on the box as well. Some can be culty, some not. Some can have great trainers, some not.
P90X is a workout DVD and I think a somewhat expensive one.
If you're already paying for a gym membership, I don't see why you'd switch for more expensive options. Just ask to work in. And realize that going after work/dinner time, is going to be really busy at most gyms, especially in the first few weeks of the new year and post-big storm0 -
I had the same problem you did when I started: the gym would be packed and the equipment I needed would be in use. I made my own gym at home and never looked back.
Really, you're comparing apples to oranges with Stronglifts vs. P90X vs. Crossfit. They all have their pros and cons. They will all assist you in losing weight, but your diet is more important for that. If you love lifting, see yourself sticking with it long term, and have the space, get the equipment and work out at home. You'll never have an excuse to miss a workout again.0 -
If you have the time/money Crossfit is awesome. It combines HIIT with Olympic lifting so you get the benefits of calorie busting cardio plus building muscle. Also, since the classes are typically small you get a lot of individual coaching so you know you're doing the moves correctly and safely.0
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I'm on round 4 of Body Beast personally and love it. I have stuff to do the workouts at home, but also take the routine to the gym when I have the option.0
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Unfortunately for those of us that like to train a specific way, the best time of day to go is early morning. It sucks to get up early at times but it's the best way to maintain consistency in your training. Not to mention it sets you up well for the rest of your day.
- P90x is more or less a form of HIIT and although it may have some "strength-esq" exercises, it is primarily a form of conditioning than strength-training. The strength benefits will be limited
- CrossFit: This can also be categorized as HIIT but there is better strength benefit. Overall this is more of a General Physical Preparedness (GPP) way of exercising than pure strength training or pure cardio. There is some strength benefit but generally speaking the strength benefit is limited because the strength programming (acute variables) are generally poor and limited to the experience of the box coach. Because CF is so popular and followed by the press, injury rates are more readily available and it's generally considered that CF has a high incidence of injuries. The reason for these injuries is because you have compound exercises done in an exhausted state. As with any form of exercise, there is good and bad about CF. I would say that CF is a good way to "get in shape" but possibly with a higher risk of injury.
- Strength Training (Starting Strength, StrongLifts, 5/3/1, Westside, Cube, etc...): These methods will apply a means of progressive overload that will focus on improving your strength. I would consider these a "pure" strength training method that will help maximize strength gains. There is injury risk with these methods as well if the exercises are not done correctly, don't let people "kid" you on that one. The downside to these programs is that you need to add some other form of conditioning (cardio) depending upon your goals.
Based on what I see in your post (lose weight, gain strength, and jog) I would say that you want to stick with a Strength Training method. Losing weight is largely influenced by nutrition and I'm not sure if one form of exercise augments fat loss any better than another. Strength Training will obviously help you get stronger and improve muscle mass and will also help you be more efficient in your jogging, as you get stronger your body requires less effort to move. That's just my opinion on your question.0 -
Losing weight and getting stronger is fairly easy - just requires a proper diet, proper strength training, and some consistency/patience.
Losing weight and adding muscle is pretty difficult. Requirements are similar to above, but it takes sooooo much longer that the consistency/patience part becomes really hard for people as they don't see results as clearly or as quickly.
As for the programs... all program are "good", it just depends on how well they fit with your goals. The 3 you mentioned are all probably fine, though strong lifts is probably a bit better as it has progression built into the program, while the others don't, at least not specifically.0 -
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You could probably pick any program out of a hat and you'd have some decent measure of success as long as you followed the program consistently. As far as sticking with 5x5 or switching only you can answer if it's something you should do. If having your workouts potentially run long is a dealbreaker then so be it. Just make sure you aren't seeking out dealbreakers with every program you decide to try. If you do then the program isn't the issue.
Good points. The only thing I'd say is that to give something a good and consistent 12-weeks before saying "this doesn't work" or you don't like the results.0 -
hit the free weights at the gym, nothing like a good chest workout0
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the hassle of taking changing weights for starters. guys doing the bar plus150+lbs and I'm doing bar plus 10 or 15lbslishie_rebooted wrote: »Why can't you work in with the person already using the rack?
Guys doing a different type of lift then I am or for the bench press, there was already 2 or 3 guys working in and only 1 bench in the entire gym (kinda sucks)
P90x wouldn't cost me a dime except for buying the equipment as I have access to the DVDs.
But the bigger issue with stronglifts is I am sure my form is off and I do get pains every once in a while (like today doing barbell rows) and i'm worried I am going to get hurt.
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All of those programs are for different goals. I am a big advocate of SL 5x5 and what i would do if the rack was not available was to just DL with a shrug bar. Dont need a rack for that. If you need the rack for Presses just hop into the pressing machine. Not as effective IMO but try to get as close as you can to the lift.0
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The best thing you can do is get a video of your form and post it for pointers.
Keep in mind you can get nearly the same gains in pure strength at 3x5 as 5x5, but less practice on form and less muscle growth. But in terms of pure strength 3x5 is enough.
But each of those programs has different goals as others have stated. I address SL b/c I really know nothing of the other programs besides what I read on the internet.0 -
the hassle of taking changing weights for starters. guys doing the bar plus150+lbs and I'm doing bar plus 10 or 15lbslishie_rebooted wrote: »Why can't you work in with the person already using the rack?
Guys doing a different type of lift then I am or for the bench press, there was already 2 or 3 guys working in and only 1 bench in the entire gym (kinda sucks)
P90x wouldn't cost me a dime except for buying the equipment as I have access to the DVDs.
But the bigger issue with stronglifts is I am sure my form is off and I do get pains every once in a while (like today doing barbell rows) and i'm worried I am going to get hurt.
The thing with form is that you keep working to correct it, not quit entirely. Practice with a broomstick or something like that.0 -
the hassle of taking changing weights for starters. guys doing the bar plus150+lbs and I'm doing bar plus 10 or 15lbslishie_rebooted wrote: »Why can't you work in with the person already using the rack?
Guys doing a different type of lift then I am or for the bench press, there was already 2 or 3 guys working in and only 1 bench in the entire gym (kinda sucks)
P90x wouldn't cost me a dime except for buying the equipment as I have access to the DVDs.
But the bigger issue with stronglifts is I am sure my form is off and I do get pains every once in a while (like today doing barbell rows) and i'm worried I am going to get hurt.
Life's going to be a hassle so you might as well get used to it. I've worked in with people before.
Either adjust your time at the gym if you want to continue SL or deal with the hassle.
You could also switch gyms.
If you're going to spend the money on equipment for home, I'd skip P90x and create a home gym like @_dracarys_ mentioned. I made one as well when I moved. Best decision. I've had friends over to lift with me and still have to swap plates, I'm much weaker than my Marine friend. We dealt with the hassle.
As for form, watch more form videos. Practice with a broomstick. Record yourself and post the in ETP for critique.
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Seems like you've got a lot of reasons/excuses for why not. What do you want to do? What seems like a good fit for you?
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The best routine is the one you're going to follow.
Adherence and consistency are by far the biggest things in improving a fitness metric.
The "perfect programme" (whatever that is, lol) will do exactly zero for you if you hate it and only stick with it for two weeks.
A mediocre programme that you will stick with and progress on will do much more for you. It's often unsaid on these forums. But really, doing something, anything, and sticking with it is better than all the recommended routines in the world that you quit.0 -
Seems like you've got a lot of reasons/excuses for why not. What do you want to do? What seems like a good fit for you?
I only started stronglift because when I was asking for advice that was the popular suggestion and seemed easy enough. What I want is to continue losing weight and getting rid of fat (diet is doing this) and get some strength and tone up. I don't want to be a body builder or anything like that but I want to have some muscles.
The thing is when I read online about SL 5x5 I keep seeing stuff like building mass, getting jacked, etc and that doesn't interest me one bit.0 -
I lift at home. As much as I hate Walmart, their website does have really good prices on workout equipment, I got a weight bench w/rack for bench press and leg extension and a 100lb barbell set for around $100 (see profile pic), definitely less than P90X. The Body Beast program, which I think you can get for around $40 now, only requires dumbbells, at least that's what I've seen in the informercials that come on 100 times a day.
I know at some point I will outgrow my home gym, when that time comes, I'll look for a gym with more squat racks than treadmills.0 -
Seems like you've got a lot of reasons/excuses for why not. What do you want to do? What seems like a good fit for you?
I only started stronglift because when I was asking for advice that was the popular suggestion and seemed easy enough. What I want is to continue losing weight and getting rid of fat (diet is doing this) and get some strength and tone up. I don't want to be a body builder or anything like that but I want to have some muscles.
The thing is when I read online about SL 5x5 I keep seeing stuff like building mass, getting jacked, etc and that doesn't interest me one bit.
5x5 routines are a kind of "sweet spot" between strength and mass gains. However, if you are in a calorie deficit, then you'll just get stronger and lose fat. You won't really gain much, if any, mass.0 -
and yes I do have reasons for things. I don't want to live in a gym, I don't want to get injured, I don't want to stand around waiting forever, and I want to make sure I am doing it correctly and unfortunately I don't have many friends and none of them lift and trainers cost money and don't really feel comfortable interrupting a stranger at the gym doing their workout to critique my form and tbh I have absolutely no idea how I would videotape myself without a tripod or something.0
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for example today doing dumbell rows my upper back was hurting when I was resting, and it still kind of sore now. When I google it I see results where it happened to somebody and and was told their form is probably wrong and gave suggestions on how to fix it but I can't tell if my form is bad or if the things I do to fix it are done properly.0
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I love CrossFit as it has helped me get very comfortable with weightlifting. But, as @lishie_rebooted said, your experience will vary depending on your CrossFit box, the trainers that develop the programming and the people who you are working out with. Case in point, I loved my CrossFit gym but they fired my trainer, so I am leaving to follow him because I don't the remaining trainers have the experience or interest to do as good of a job.
So, if you are interested in CrossFit, check out several gyms. Read the online reviews. Ask a lot of questions. Talk to the members. Do some due diligence. There should also be an onramping course.
Personally, two years in and I still love it. It got me off the treadmill and it put a barbell in my hands. It's the only work out that I've ever been able to stick to and that's enough for me!0 -
Your title had me rolling. "Stronglifts vs P90X vs Crossfit" is kinda like "Motorcycles vs Hula Hoops vs Garage Doors" they are all completely different things with completely different methods, philosophies and outcomes.
The only real advice I could give you for now is to educate yourself. Immerse yourself in material from reputable sources and work your azz off in the gym. Some recommended reading:
Starting Strength by Mark Rippetoe
5/3/1 by Jim Wendler
Watch the "so you think you can squat", "So you think you can deadlift" and "So you think you can bench press" series on youtube.0 -
yes I realize they all are different but they in some capacity help build muscle/strength and that's all I want.
edit - glad I can make you laugh
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I've done SL for 11 weeks now while eating on a deficit. Jacked isn't going to happen plus I think many of us just follow the lifting program and ignore a lot of the other stuff said from the creator and on the site because some of it comes off like the guy is a tool. Oh, I'm also 4'11.5 and female managing to lose weight mostly lifting and doing a little walking on the side.
You can rearrange the lifts as long as you get it done and adapt a little depending on the day. Sometimes the racks are taken so I'll do bench or something else first. I occasionally do a couple accessories and that helps take up waiting time. I also tend not to work in cause moving the weights, bar height, etc is a lot of hassle even if I'm up to using the 45's for squats.
Gyms have different busy times as mentioned. Maybe find somewhere else in your schedule. Around lunch time and from 4:30-8:00 pm the gym I attend is super busy. I don't bother lifting around 6 and even cardio is a struggle from the volume of people. However, it's 24 hour location. 11 pm is easy enough with the occasional young "bro" entertainment. Or do the 3x5 option if running short on time. It's all a matter of working on the moves and making it fit for you.
Form, ^ as addressed above already. Or someone at your gym location can do a form check, depending where you lift, etc.0 -
I love CrossFit as it has helped me get very comfortable with weightlifting. But, as @lishie_rebooted said, your experience will vary depending on your CrossFit box, the trainers that develop the programming and the people who you are working out with. Case in point, I loved my CrossFit gym but they fired my trainer, so I am leaving to follow him because I don't the remaining trainers have the experience or interest to do as good of a job.
So, if you are interested in CrossFit, check out several gyms. Read the online reviews. Ask a lot of questions. Talk to the members. Do some due diligence. There should also be an onramping course.
Personally, two years in and I still love it. It got me off the treadmill and it put a barbell in my hands. It's the only work out that I've ever been able to stick to and that's enough for me!
@PRMinx, I was thinking of you and your situation when I made that comment hahaha0 -
Seems like you've got a lot of reasons/excuses for why not. What do you want to do? What seems like a good fit for you?
I only started stronglift because when I was asking for advice that was the popular suggestion and seemed easy enough. What I want is to continue losing weight and getting rid of fat (diet is doing this) and get some strength and tone up. I don't want to be a body builder or anything like that but I want to have some muscles.
The thing is when I read online about SL 5x5 I keep seeing stuff like building mass, getting jacked, etc and that doesn't interest me one bit.
5x5 routines are a kind of "sweet spot" between strength and mass gains. However, if you are in a calorie deficit, then you'll just get stronger and lose fat. You won't really gain much, if any, mass.
Agreed. 5x5 is about perfect for you. But honestly, so is almost any other decent program.
Pick something you'll actually do and then go do it.0
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