Stonglift 5x5 - I have a few questions :-)

kmab1985 wrote: »

Hi All

Today I'm starting the Stronglifts 5x5 but have a few questions that I thought someone could please answer for me :-)

1. The article on Stronglifts webpage mentions starting at light weights but some of these "light weights" are to heavy for me, therefore can I start at my own light weight and then build up?
2. In my gym they have a Power Rack but I think its a safety one where the bar is not a "free weight", can I perform my deadlifts and squats using this?

Thanks muchly

If you mean a smith machine, definitely not for deadlifts. Theoretically it can be used for squatting, but I have never tried it personally, it just looks wrong to me, and I know I am nt the only one who feels this way

1) Yes, you should start with a weight you’re comfortable with and can use good form. Having good form is critical to success in strength training.

2) That is a smith machine and no, it is not good for squats and deadlifts. Having a set bar path does not allow you to strengthen many stabilizer muscles. Stick to a barbell. Does your gym have a squat rack?

3) If you do this program right, you probably won’t have the energy (and you’ll be sore) on those days in between. You can try them, but once you start adding weight, consider dropping them and moving to some other cardio program (running, elliptical, walking, etc.).

kmab1985 wrote: »

Sorry one more question. It says to have a rest day in between, I plan to do this Mon, Weds,Friday but I also enjoy doing bodypump and Insanity on Tuesdays and Thursday, can I still do these classes or do I HAVE to have those rest days...

x

You might be able to depending on your current level of fitness. I was in shape already when I started doing Stronglifts a few months ago and I am still able to do HIIT type workouts like, TurboFire HIIT 30, Insanity, and Insanity Max 30 on my days off from lifting. On the days when I do Stronglifts I will walk a few miles and not do any form of intense cardio. See how you feel when you start doing SL and go from there.

I use the texas method whic is similar but once a week you test your 5RM and then the workouts are 85% and 70% of that weight...

I don't see how starting at a lower weight is going to be helpful unless you need to first work on form (which you would need a knowldegable coach to help you)... nor do I think that you should always be able to add weight.. some weeks I have gains in my 5RM sometimes I don't... but every 2 weeks when I test my 1RM I do see the numbers go up

Also learn how to use a barbell properly... I avoid most machines and even the squat cage as its a quick way to develop bad habits

samhennings wrote: »

Ryudori wrote: »

Smith machines are terrible.

I tried doing a progressive lifting program using one (my old gym sucked and it was all I had access to), and trying to "squat" in one ended up giving me horrible hip pain. It doesn't allow for a natural ROM.

Plus, I had to re-learn all the lifts once I got to a real gym with free barbells. So best just skip that step...

I was thinking this earlier. My gym has one Smith machine and 1 squat rack - and Ive only ever seen people use the Smith if the squat rack is taken.

Then it occured to me, I dont actually know what the Smith Machine is for! Is there a particular type of exercise its meant for.

It is meant mainly for squats. Even though few people use it for this.
Some creative, but I think moe appropriate uses than squats, I have seen for it in real life, include stretches, inverted rows and to do crunches.

aggelikik wrote: »

ThisOrderedLife wrote: »

I use the texas method whic is similar but once a week you test your 5RM and then the workouts are 85% and 70% of that weight...

I don't see how starting at a lower weight is going to be helpful unless you need to first work on form (which you would need a knowldegable coach to help you)... nor do I think that you should always be able to add weight.. some weeks I have gains in my 5RM sometimes I don't... but every 2 weeks when I test my 1RM I do see the numbers go up

Also learn how to use a barbell properly... I avoid most machines and even the squat cage as its a quick way to develop bad habits

If she cannot start at the weights recommended, how isn't it helpful to start lighter? What other choice is there?

What I meant was the advice of the programme to start at 50% of 5RM... seems like a lot of lost weeks with small incremental gains to get back to where you were

kmab1985 wrote: »

I just did my first Stronglift workout A but on the barbell row I couldn't manage the 5 sets of reps, is this maybe because I had to much weight? or do I just need to really push myself? I had 10kg plates but the actual bar itself weighs 20kg's....

It's too heavy...lighten it up.

If you put on 5kg and it's still too heavy just use the bar but lay plates down to put the bar on so you can get a grip on it...

So if the bar is too much at the moment for a exercise, start off with dumbbells that are super easy and work your way up. The first few weeks of the program should almost feel like you really aren't working hard because the real purpose of the first few weeks is practice the exercise with perfect form. Doing that over many repetitions will help ingrain that motor pattern for when the weight does start to get challenging and form breaks down, you will know it and work to address rather than not know it and get hurt.
I would recommend not using the Smith Machine for anything dealing with the program. As some have stated, it causes you not to be able to utilize muscles for those movements for which the exercise is specifically chosen for. So if you are not going to do the exercise (a weighted squat is not the same as a squat in a Smith Machine), then why do the program?
I would recommend this group on MFP https://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women and read through the announcements for more details.

kmab1985 wrote: »

Hi All

Today I'm starting the Stronglifts 5x5 but have a few questions that I thought someone could please answer for me :-)

1. The article on Stronglifts webpage mentions starting at light weights but some of these "light weights" are to heavy for me, therefore can I start at my own light weight and then build up?
2. In my gym they have a Power Rack but I think its a safety one where the bar is not a "free weight", can I perform my deadlifts and squats using this?

Thanks muchly

For #2- is it a smith machine or a max rack?
Max Rack:


Smith Machine:


If it is the max rack, I don't really see an issue with using one. I have on occasion when both squat racks are taken at my gym. If it is the smith machine, I'd vote no.

kmab1985 wrote: »

Its a Max Rack, that first picture that they have in my gym!

The max rack bar is lighter than a regular Olympic bar ( I think it's 15lbs) so if you are having difficulty with the Olympic bar the max rack may be a good place to start. You don't get 100% free motion with it because of the bars on the side, so when you move to a regular squat rack with the free bar you may have some difficulty adjusting- just from personal experience.

AllanMisner wrote: »

samhennings wrote: »

Ryudori wrote: »

Smith machines are terrible.

I tried doing a progressive lifting program using one (my old gym sucked and it was all I had access to), and trying to "squat" in one ended up giving me horrible hip pain. It doesn't allow for a natural ROM.

Plus, I had to re-learn all the lifts once I got to a real gym with free barbells. So best just skip that step...

I was thinking this earlier. My gym has one Smith machine and 1 squat rack - and Ive only ever seen people use the Smith if the squat rack is taken.

Then it occured to me, I dont actually know what the Smith Machine is for! Is there a particular type of exercise its meant for?

Machines do have a place in strength training, but I usually reserve using them unless there is an injury we’re trying to work around. And there are some isolation movements (close grip bench press is one example) where the smith machine works well. For overall better strength training, stick to free weights, you’ll get a lot more out of each workout.

Cheers. Im new to stength training and so far just havent seen the point of the smith - though it sounds like it could become useful when I start looking at accesorie work