Stronglifts 5x5

zamphir66
zamphir66 Posts: 582 Member
edited November 2024 in Fitness and Exercise
So, as of yesterday I completed the first workout in the beginner's regimen. It was my first time going into the free weights section and really "owning" it. And: I felt like a freaking rock star the rest of the day, for some reason. Anyway... I have some questions for the gurus on here.

* what comes 'after' stronglifts? I understand that the body gets adjusted to things and needs a change-up. what might you recommend after 3 months? just keep going?

* is a weight belt a must-have? can I wait until the weights are a bit heftier?

* my form on barbell row feels really strange. like, it doesn't hurt, it just seems like an unnatural position. is that something I'll get used to?

* I'm very "wobbly" even with an empty bar. is that my lack of strength in the stabilizing muscles? something that will just improve with time and effort?

Thanks ahead of time for advice and responses.

Replies

  • Drewlssix
    Drewlssix Posts: 272 Member
    * whatever you want, the only adjustment your body will need if you want to gain is increasing weight/reps/power depending on goals and you can diversify your movements. Or you can lift for maintenance if you like where you are. Psychologically most people crave change or they get bored and give up. Do what's right for you.

    * a belt can help at any stage but may never be needed, let your ability to maintain form and your goals be determining factors.

    * yes, being new to free weights you are bound to be wobbly even unladen. You can practice with an empty bar or a stick, or you can proceed as you are and just concentrate on form and be honest about your limits.

    And lastly, enjoy your self :) the beginning is a great time. You feel immediate results and it's encouraging. Shortly it will become routine and you will not nessecarily 'feel' every session. But like weight loss there is a greater reward down the line, stick with it and one day you will be surprised at your transformation.
  • Drewlssix
    Drewlssix Posts: 272 Member
    Oops, skipped the barbell row question, have someone check your form regularly. Perhaps post video here for the local experts to critique.
  • DavPul
    DavPul Posts: 61,406 Member
    As a flat out beginner SS will work for you for quite a long time. Don't worry about the next program right now because as you become proficient your goals and needs will change. Any decision you make about the next program right now will be obsolete after a year of progress. A belt can wait. The exercises will feel more normal after you get used to them and your body begins adapting to what you're asking of it.
  • auddii
    auddii Posts: 15,357 Member
    edited March 2015
    All the previous are good answers. I've run stronglifts mixed with some breaks from lifting an dabbling in other programs for two years. I found I needed a mental break first. My body is still doing great with the program. That said, I finally feel like I'm hit the max of my linear gains (I'm failing a lot). So I'm thinking of switching to an intermediate program.

    I still have not purchased a belt.

    My form on barbell rows still sucks. I just got a smart phone able to video myself, and turns out my form is horrible, and I wasted two years of rows. Don't make my mistake; get form critique. There's a group called eat, train, progess, and the have a form critique thread.

    Stabilization will come. Make sure you have good form before progressing. That said, I feel like my form is worse on my bar only warmup sets because it's easier to "lock" yoursel f into a tight form under more weight. Again, form critique can really help here.

    Eta: I ran sl for over a year before even thinking about a break or switching. And i kept coming back to it because I love the simplicity and the gains I make on it.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    DavPul wrote: »
    As a flat out beginner SS will work for you for quite a long time. Don't worry about the next program right now because as you become proficient your goals and needs will change. Any decision you make about the next program right now will be obsolete after a year of progress. A belt can wait. The exercises will feel more normal after you get used to them and your body begins adapting to what you're asking of it.

    cosign
  • hesn92
    hesn92 Posts: 5,965 Member
    I was really wobbly and awkward the first couple times with an empty bar. You get used to it
  • zamphir66
    zamphir66 Posts: 582 Member
    One day at a time -- understood.

    As for form, I am signed up now for a PT session just to check form before the weights get too hefty.
  • zamphir66
    zamphir66 Posts: 582 Member
    So one -or two- more questions:

    I'm doing C25K on alternate days. That isn't overtraining, is it? I completed it before but then life got in the way so I started over. My goal is to reach 10K comfortably by the end of summer.

    On the strength side, I have in my mind a 400lb deadlift. That would be satisfying, and I think be a rare accomplishment, yes?
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    zamphir66 wrote: »
    So one -or two- more questions:

    I'm doing C25K on alternate days. That isn't overtraining, is it? I completed it before but then life got in the way so I started over. My goal is to reach 10K comfortably by the end of summer.

    On the strength side, I have in my mind a 400lb deadlift. That would be satisfying, and I think be a rare accomplishment, yes?

    Depends on your age and genetics. You'll have to find out for yourself if it's too much work. Running and lifting will impact each other, you will probably have to strike a compromise at some point. But as a beginner you can make huge gains with both.

    400lb deadlift, depends on your gender and size and age and all that. A 400lb deadlift for a woman is pretty rare, most women seem to start to peter out in the 300-350lb range. For a smaller man it's not bad either. Depends on how much work and intensity you're willing to put in.
  • JTick
    JTick Posts: 2,131 Member
    For the belt - I waited until my lifts were pretty heavy to purchase one. You need to let your core strengthen, and throwing a belt on right away can hamper that. I started to belt my squats at 175 lbs, and deadlifts at 225 lbs. I'm a woman and weigh 170 lbs for perspective.
  • zamphir66
    zamphir66 Posts: 582 Member
    edited March 2015
    DopeItUp wrote: »
    400lb deadlift, depends on your gender and size and age and all that. A 400lb deadlift for a woman is pretty rare, most women seem to start to peter out in the 300-350lb range. For a smaller man it's not bad either. Depends on how much work and intensity you're willing to put in.

    I know Stacey on Nerd Fitness did 400, so that was kind of my benchmark. I am what you would call a smaller man. 35 yrs old. Never in terrible shape but never in tremendous shape either.

  • yusaku02
    yusaku02 Posts: 3,472 Member
    zamphir66 wrote: »
    I'm doing C25K on alternate days. That isn't overtraining, is it? I completed it before but then life got in the way so I started over. My goal is to reach 10K comfortably by the end of summer.
    Definitely not overtraining. C25k really coddles new runners so you could pair that with just about anything and not have it be overtraining.
  • kandeye
    kandeye Posts: 216 Member
    I do 5x5 and c25k on alternate days. I am on week 5 of c25k and week 8 of stronglifts. like someone mentioned you just have to see how you feel.
  • zamphir66
    zamphir66 Posts: 582 Member
    kandeye wrote: »
    I do 5x5 and c25k on alternate days. I am on week 5 of c25k and week 8 of stronglifts.

    Rawk On.

    My thighs felt like they'd been tenderized yesterday but today feel great.



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