Lifting Help???

soldiergrl_101
soldiergrl_101 Posts: 2,205 Member
in Fitness and Exercise
I just started that 5x5 lifting routine yesterday. How do you know if your lifting enough or not? Am I supposed to be able to get through all 5 sets without hurting or should I be struggling each set? I was lifting somewhere between 20lbs-70lbs depending on the lift, but im not sure if I was lifting enough. I am a little sore today but not too bad, I have had worse. Also is there a reason you only do 5 reps why not 10, is it bad if you do more?

Replies

  • Immerito
    Immerito Posts: 105 Member
    edited May 2015
    Add five pounds to each workout next session. You shouldn't be in pain (be injured) but you will likely feel soreness.
  • soldiergrl_101
    soldiergrl_101 Posts: 2,205 Member
    Its not physical pain just soreness, but i felt like I could have kept going thats why I am not sure I lifted enough? Is there a place where I can see what my bench mark should be or get up to?
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    soldiergrl_101 wrote: »
    Its not physical pain just soreness, but i felt like I could have kept going thats why I am not sure I lifted enough? Is there a place where I can see what my bench mark should be or get up to?

    I use this site http://www.strstd.com/
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    With 5x5 you are supposed to just start with the bar. The idea is to add weight slowly, following the programme. You will be adding 5lbs per session so it wont take long for that to quickly add up and become more challenging. When following the programme it is not intended that you work to failure, so although you may feel you could have done more reps, that is not the way it is supposed to be used. Just add weight next session.

    Oh, and just because you are not sore does not mean you didn't have a good workout.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    If you're talking about SL5x5, they should have a spreadsheet and discuss the progression plan. Just use those tools and stick to their progression as there is a rhyme and reason for it. The weight is light at first but that's fine as it will accumulate quickly, so it's very important that you follow the progression as discussed or you'll end-up failing and find yourself frustrated with the progress. Remember that soreness has nothing to do with a workout being good or not. Soreness is just a sign that your body did something it couldn't efficiently accommodate and now has to begin adapting. If anything it means you're probably in better shape than you thought and your body was able to handle what you did just fine. Just be patient, it will get more challenging in-time. Cheers!
  • Deena_Bean
    Deena_Bean Posts: 906 Member
    Download the stronglifts app to your phone - works well and tells you what to do. Play with the numbers as needed...
  • Of_Monsters_and_Meat
    Of_Monsters_and_Meat Posts: 1,022 Member
    Right now you should be more concerned with getting the form of each lift correct as opposed to max weight. It is a linear progression, so it will add up quickly, don't worry.
  • jenncalicollins617
    jenncalicollins617 Posts: 79 Member
    Deena_Bean wrote: »
    Download the stronglifts app to your phone - works well and tells you what to do. Play with the numbers as needed...
    Of_Monsters_and_Meat wrote: »
    Right now you should be more concerned with getting the form of each lift correct as opposed to max weight. It is a linear progression, so it will add up quickly, don't worry.

    Exactly
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    KarenJanine wrote: »
    With 5x5 you are supposed to just start with the bar. The idea is to add weight slowly, following the programme. You will be adding 5lbs per session so it wont take long for that to quickly add up and become more challenging. When following the programme it is not intended that you work to failure, so although you may feel you could have done more reps, that is not the way it is supposed to be used. Just add weight next session.

    Oh, and just because you are not sore does not mean you didn't have a good workout.

    Bingo. Just follow the program. It may be light to start, it won't be for long.
  • kdiamond
    kdiamond Posts: 3,329 Member
    You have good advice. Start with the bar and add 5 pounds each time until it isn't easy anymore.
  • DesertGunR
    DesertGunR Posts: 187 Member
    DopeItUp wrote: »
    KarenJanine wrote: »
    With 5x5 you are supposed to just start with the bar. The idea is to add weight slowly, following the programme. You will be adding 5lbs per session so it wont take long for that to quickly add up and become more challenging. When following the programme it is not intended that you work to failure, so although you may feel you could have done more reps, that is not the way it is supposed to be used. Just add weight next session.

    Oh, and just because you are not sore does not mean you didn't have a good workout.

    Bingo. Just follow the program. It may be light to start, it won't be for long.

    The program is setup to provide you with success if you follow it. Do not rush, it will take time for your body to adjust to each exercise. They are all compound exercises and activate more muscles and stabilizers than you have currently used. Download the app or the spreadsheet to help you track yourself properly. I guarantee that if you follow the program in about 12 weeks you will be struggling to keep up. Even when that happens the program is setup to get you past that and you will gain tremendous amounts of strength in the progress.

    Your muscles will be sore in the beginning since they have not been used like this before. Everyone of us has felt that and it will pass and that is the point of the mandatory rests days.

    Good Luck and good lifting.
  • franola12
    franola12 Posts: 45 Member
    DesertGunR wrote: »
    DopeItUp wrote: »
    KarenJanine wrote: »
    With 5x5 you are supposed to just start with the bar. The idea is to add weight slowly, following the programme. You will be adding 5lbs per session so it wont take long for that to quickly add up and become more challenging. When following the programme it is not intended that you work to failure, so although you may feel you could have done more reps, that is not the way it is supposed to be used. Just add weight next session.

    Oh, and just because you are not sore does not mean you didn't have a good workout.

    Bingo. Just follow the program. It may be light to start, it won't be for long.

    The program is setup to provide you with success if you follow it. Do not rush, it will take time for your body to adjust to each exercise. They are all compound exercises and activate more muscles and stabilizers than you have currently used. Download the app or the spreadsheet to help you track yourself properly. I guarantee that if you follow the program in about 12 weeks you will be struggling to keep up. Even when that happens the program is setup to get you past that and you will gain tremendous amounts of strength in the progress.

    Your muscles will be sore in the beginning since they have not been used like this before. Everyone of us has felt that and it will pass and that is the point of the mandatory rests days.

    Good Luck and good lifting.

    well put! Thanks

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