Stronglifts 5x5 for Women

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Progressive overload

AbsoluteTara79
AbsoluteTara79 Posts: 266 Member
edited November 2024 in Social Groups
Clearly, this is a huge factor in the SL 5x5 program. But I started thinking about it more this weekend. @Canadianlbs - you take the credit for piquing my interest with a statement on one of the check-in threads about how you weren't going to add weight. "I DO WHAT I WANT!".

On the SL5x5 site, I don't recall much detail about this concept. And then I did a search on MFP forums and there are countless threads of people saying to make sure this is part of your program, but that's it...I couldn't find a single thread that actually explained the concept in any more detail, or what even counts as PO. I mean, I get the "why" relative to adaptations. But it felt like there would be more to it. So I googled...I haven't read much yet, but I thought it would be worth posting this article for discussion:

http://bretcontreras.com/progressive-overload/

I think this is a concept worth digging into more than "just add weight every time"...And it affirms, to me at least, that improving form even while NOT increasing weight IS progressing. And I think the premise of just throwing additional weight on every workout only works for a very short period of time. Anyway...love to hear other's thoughts or see other articles on the subject that people like. Maybe this is just a new revelation to me! :)

Replies

  • questionfear
    questionfear Posts: 527 Member
    Very interesting stuff. I was thinking about this a bit this week, because I have been enjoying newbie gains and continually adding on deadlifts, rows, and squats, and I know that will change as things get heavier. I decided I am just taking this one lift at a time, and if I don't feel right I will consciously stall and make sure my form/comfort is there.

    I did this once already by stalling myself on bench press at 70 for two workout rounds. I completed 70lbs once, but felt less than great about it and held there for one more round.

    Would be curious how others determine their pause/plateau points.
  • Annie81503
    Annie81503 Posts: 43 Member
    I was going to ask this same question. I am stalled at 135 with my squats. My two last sets are always kind of shaky as far as my form is. I know I can lift heavier, but should I wait to perfect my form before I go on adding more weight?
  • ScientificExplorerGirl
    ScientificExplorerGirl Posts: 535 Member
    @AbsoluteTara79‌ that is an outstanding article! I have read it before but liked the review/reminder!! Thanks for sharing that :-)
  • AbsoluteTara79
    AbsoluteTara79 Posts: 266 Member
    Annie81503 wrote: »
    I was going to ask this same question. I am stalled at 135 with my squats. My two last sets are always kind of shaky as far as my form is. I know I can lift heavier, but should I wait to perfect my form before I go on adding more weight?

    I've only been doing this for 2 months, so I'm not the best person to answer. But what I realized is that lifting can't just be a short-term thing. So I decided that I'm really going to invest in proper form and apply other principles beyond just "adding weight" to get to progressive overload. And I also injured my back squatting many years ago and it caused problems for years until I finally dealt with it through physical therapy. I really don't want to make that mistake again.
  • xcalygrl
    xcalygrl Posts: 1,897 Member
    Annie81503 wrote: »
    I was going to ask this same question. I am stalled at 135 with my squats. My two last sets are always kind of shaky as far as my form is. I know I can lift heavier, but should I wait to perfect my form before I go on adding more weight?

    Yes. Wait to have your form right before adding weight. If you move to a higher weight with bad form, your form can potentially get worse (leading you into injury territory). It's far better to stay at a weight a little longer than it is to bump up and end up injured.
  • Annie81503
    Annie81503 Posts: 43 Member
    Thanks!
    That is a great article by the way, it just seems like I am no progressing very fast anymore, but sounds like it is normal now.
  • EPICUREASIAN
    EPICUREASIAN Posts: 147 Member
    Good article that realigns peoples' expectations when it comes to weight training. I find it sometimes very difficult to get folks to understand that linear progression rarely coincides with reality.
  • TravelsWithHuckleberry
    TravelsWithHuckleberry Posts: 955 Member
    Annie81503 wrote: »
    Thanks!
    That is a great article by the way, it just seems like I am no progressing very fast anymore, but sounds like it is normal now.

    I've hit the point where adding 5 lbs. to my squats per session just isn't reasonable. So I'm doing 5 lbs. per week. Three sessions at the same weight makes me feel a lot more confident as I progress, even if it is slower. You just have to do what you feel is right for you -- there are no real "rules" about how to progress as long as you're not putting yourself in danger, you know? :)
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    . . . yeah, it wasn't me giving mehdi the finger, but i'm definitely in the cheering section on it.

    i seem to loop back quite frequently to work on my form again and try to consolidate it. basically, i guess my history has been a form of fairly conservative trial and error. i'll progress with my current best-known form until i find some good reason to re-think it (usually means that i hurt myself in some fairly-small way). then i'll take that and go back to square one and try to move forward again with that new factor erased. i've only done a couple of cycles of it so far, but it seems like each time my 'stop and go back' point moves a bit further ahead, so i'll take it.
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