Stronglifts 5 x 5
josiereside1
Posts: 199 Member
Anyone doing, and advice for a newbie. I have lifted weight in the past but not heavy for a very long time. I have had neck surgery which has definitely affected my upper body strength and also have arthritic knees.
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Replies
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Follow the program. Start from the bar.
If the bar is too heavy, start with a lighter bar.
He has vids on his site on how to do each exercise. Watch them.
Video yourself each set, watch and correct.
Focus on form & technique.
Let the weight come with time.
Join the Stronglifts group here on MFP.0 -
Follow the program. Start from the bar.
If the bar is too heavy, start with a lighter bar.
He has vids on his site on how to do each exercise. Watch them.
Video yourself each set, watch and correct.
Focus on form & technique.
Let the weight come with time.
Join the Stronglifts group here on MFP.
this0 -
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I would recommend you start with calisthenics. Build a strong foundation and once you are proficient at it do weights. Depends on what your goal is however. 5 by 5 will definitely build strength. Add me bro0
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Honestly, get cleared by the doctor since you've had surgery.
Then follow this advice:Follow the program. Start from the bar.
If the bar is too heavy, start with a lighter bar.
He has vids on his site on how to do each exercise. Watch them.
Video yourself each set, watch and correct.
Focus on form & technique.
Let the weight come with time.
Join the Stronglifts group here on MFP.
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Hey there! I just started yesterday. I'm on a MWF schedule. Feel free to add me and good luck!
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I just started today! I think I'm cheating though...I'm doing the exercise sequence but adding way more weight (I didn't want to start out with just the bar). Couldn't figure out how to change that without having to buy the app.
Feel free to add me though!0 -
devilwhiterose wrote: »I just started today! I think I'm cheating though...I'm doing the exercise sequence but adding way more weight (I didn't want to start out with just the bar). Couldn't figure out how to change that without having to buy the app.
Feel free to add me though!
There's a reason they have you start with the bar, but oh well.
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lemonsnowdrop wrote: »devilwhiterose wrote: »I just started today! I think I'm cheating though...I'm doing the exercise sequence but adding way more weight (I didn't want to start out with just the bar). Couldn't figure out how to change that without having to buy the app.
Feel free to add me though!
There's a reason they have you start with the bar, but oh well.
Sigh...0 -
What is the reason they have you start with the bar?0
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Has your doctor ok'd you to lift?
Also, it you have an arthritic knee, squatting 3 x a week may be too much for it. Try to be aware of aches and pains. DOMS (muscle soreness) is fine - but it you get joint pain, I would ease back - possibly try squatting just 2 x a week.0 -
lemonsnowdrop wrote: »devilwhiterose wrote: »I just started today! I think I'm cheating though...I'm doing the exercise sequence but adding way more weight (I didn't want to start out with just the bar). Couldn't figure out how to change that without having to buy the app.
Feel free to add me though!
There's a reason they have you start with the bar, but oh well.
Sigh...
Is that not right? I'm new to lifting. I thought that jumping into it too quickly and aggressively puts you at risk for injury, but your less than informative reply leads me to think otherwise.0 -
devilwhiterose wrote: »I just started today! I think I'm cheating though...I'm doing the exercise sequence but adding way more weight (I didn't want to start out with just the bar). Couldn't figure out how to change that without having to buy the app.
Feel free to add me though!
What is your 5RM, with good form?0 -
lemonsnowdrop wrote: »lemonsnowdrop wrote: »devilwhiterose wrote: »I just started today! I think I'm cheating though...I'm doing the exercise sequence but adding way more weight (I didn't want to start out with just the bar). Couldn't figure out how to change that without having to buy the app.
Feel free to add me though!
There's a reason they have you start with the bar, but oh well.
Sigh...
Is that not right? I'm new to lifting. I thought that jumping into it too quickly and aggressively puts you at risk for injury, but your less than informative reply leads me to think otherwise.
You are correct - however, you do not necessarily start with the for your working set. If you are a new lifter you start with the bar and then add weight slowly to see what you can easily do.
Explanation here:
"The weight you use is going to be determined by the amount you can do for 5 repetitions with proper execution and technique.
The way the "first day" is explained in Starting Strength, the trainee warms up with the bar, then adds a bit of weight and does a set of 5. The bar speed will be identical from set to set. Continue to add weight and do sets of 5 until the speed of the barbell begins to slow.. Keep the weight there and perform 2 more sets with this weight. That is your first "3 sets of 5" workout for that exercise.
Yes, this is low. It allows for a certain fudge factor that is present when dealing with a novice's ability to evaluate his own technical performance.
Generally, if a newb says "I benched 135 x 5 for the first time, my technique was great!", what he really means is that "I benched 135 x 5, but I probably should've only used about 120 or 125"
Be on the safe side, start lighter than you think you need to, and go from there. This also helps develop a base of conditioning with slightly less weight than absolute max, which helps reduce initial DOMS.
Let me say that once again.
Start off using weight that is LOWER than you think you can handle, and progress upward. It is better to use weight that is too light than weight that is too heavy."
From here: http://startingstrength.wikia.com/wiki/FAQ:The_Program
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I dont remember much of 5x5. But Ive started with the bar for every single exercise when I started. Then I went up in weight every single time I went to the gym. Start light. Get your form down. Progressive overload.0
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Thanks all. I am not new to weight training, have done P90X and other stuff. It has been years since my neck surgery. The only reason I stated that was because I just lack upper body strength due to it. Regarding my knees, I only plan on doing this twice a week because that is what my schedule allows as I am also a runner and need to get my runs in. I plan on starting with just the bar first few days, unless it is way to easy. I believe my gym only has Smith machine so may have to adapt some things.0
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josiereside1 wrote: »Thanks all. I am not new to weight training, have done P90X and other stuff. It has been years since my neck surgery. The only reason I stated that was because I just lack upper body strength due to it. Regarding my knees, I only plan on doing this twice a week because that is what my schedule allows as I am also a runner and need to get my runs in. I plan on starting with just the bar first few days, unless it is way to easy. I believe my gym only has Smith machine so may have to adapt some things.
Those machines are the devil. Your gym doesn't have squat racks? If that's the case, you need to find a new gym.0 -
madhatter2013 wrote: »josiereside1 wrote: »Thanks all. I am not new to weight training, have done P90X and other stuff. It has been years since my neck surgery. The only reason I stated that was because I just lack upper body strength due to it. Regarding my knees, I only plan on doing this twice a week because that is what my schedule allows as I am also a runner and need to get my runs in. I plan on starting with just the bar first few days, unless it is way to easy. I believe my gym only has Smith machine so may have to adapt some things.
Those machines are the devil. Your gym doesn't have squat racks? If that's the case, you need to find a new gym.
Someone else told me they would help with my form. Cannot afford a different gym so I have to use what I have available.
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josiereside1 wrote: »madhatter2013 wrote: »josiereside1 wrote: »Thanks all. I am not new to weight training, have done P90X and other stuff. It has been years since my neck surgery. The only reason I stated that was because I just lack upper body strength due to it. Regarding my knees, I only plan on doing this twice a week because that is what my schedule allows as I am also a runner and need to get my runs in. I plan on starting with just the bar first few days, unless it is way to easy. I believe my gym only has Smith machine so may have to adapt some things.
Those machines are the devil. Your gym doesn't have squat racks? If that's the case, you need to find a new gym.
Someone else told me they would help with my form. Cannot afford a different gym so I have to use what I have available.
Honestly, I would use dumbbells over the smith machine.0 -
josiereside1 wrote: »madhatter2013 wrote: »josiereside1 wrote: »Thanks all. I am not new to weight training, have done P90X and other stuff. It has been years since my neck surgery. The only reason I stated that was because I just lack upper body strength due to it. Regarding my knees, I only plan on doing this twice a week because that is what my schedule allows as I am also a runner and need to get my runs in. I plan on starting with just the bar first few days, unless it is way to easy. I believe my gym only has Smith machine so may have to adapt some things.
Those machines are the devil. Your gym doesn't have squat racks? If that's the case, you need to find a new gym.
Someone else told me they would help with my form. Cannot afford a different gym so I have to use what I have available.
The Smith machine made my knee pain worse.
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lishie_rebooted wrote: »josiereside1 wrote: »madhatter2013 wrote: »josiereside1 wrote: »Thanks all. I am not new to weight training, have done P90X and other stuff. It has been years since my neck surgery. The only reason I stated that was because I just lack upper body strength due to it. Regarding my knees, I only plan on doing this twice a week because that is what my schedule allows as I am also a runner and need to get my runs in. I plan on starting with just the bar first few days, unless it is way to easy. I believe my gym only has Smith machine so may have to adapt some things.
Those machines are the devil. Your gym doesn't have squat racks? If that's the case, you need to find a new gym.
Someone else told me they would help with my form. Cannot afford a different gym so I have to use what I have available.
The Smith machine made my knee pain worse.
I have actually used the Smith machine before with no issues.
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After reaching my goal weight and really improving my cardio, flexibility, etc thru almost daily exercise, I did the SL 5x5. I wanted a good program since prior to that I was doing a mish mash of machine and some isolation lifting.
It is a great program to follow and the Ap is nice. I stopped doing arm curls and with the SL 5X5 my arms are actually more defined.
I did not start with the empty bar since I had been lifting for 8 months. Just use your judgment on where to start. The weight does move up quickly and was a real challenge by the 3rd month. At 43 I think it was moving up too quickly for me so I modified the program and only do 3X5 at heavy weight and 2 at progressively lighter weight (pyramid style). I also don't increase the weight until I have two consecutive successful 3X5s.
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josiereside1 wrote: »lishie_rebooted wrote: »josiereside1 wrote: »madhatter2013 wrote: »josiereside1 wrote: »Thanks all. I am not new to weight training, have done P90X and other stuff. It has been years since my neck surgery. The only reason I stated that was because I just lack upper body strength due to it. Regarding my knees, I only plan on doing this twice a week because that is what my schedule allows as I am also a runner and need to get my runs in. I plan on starting with just the bar first few days, unless it is way to easy. I believe my gym only has Smith machine so may have to adapt some things.
Those machines are the devil. Your gym doesn't have squat racks? If that's the case, you need to find a new gym.
Someone else told me they would help with my form. Cannot afford a different gym so I have to use what I have available.
The Smith machine made my knee pain worse.
I have actually used the Smith machine before with no issues.
A smith machine is good for the first few squats to help with the basics of form but it keeps you stationary and does nothing for balance. You could use the smith machine for weeks a get that weight up there pretty high but as soon as you go to a squat rack, you'll have to lose the weight on the bar some because you'll be contending with balance issues. The smith machine would be great for everyone if every person moved the same exact way every time but we don't.0 -
madhatter2013 wrote: »josiereside1 wrote: »lishie_rebooted wrote: »josiereside1 wrote: »madhatter2013 wrote: »josiereside1 wrote: »Thanks all. I am not new to weight training, have done P90X and other stuff. It has been years since my neck surgery. The only reason I stated that was because I just lack upper body strength due to it. Regarding my knees, I only plan on doing this twice a week because that is what my schedule allows as I am also a runner and need to get my runs in. I plan on starting with just the bar first few days, unless it is way to easy. I believe my gym only has Smith machine so may have to adapt some things.
Those machines are the devil. Your gym doesn't have squat racks? If that's the case, you need to find a new gym.
Someone else told me they would help with my form. Cannot afford a different gym so I have to use what I have available.
The Smith machine made my knee pain worse.
I have actually used the Smith machine before with no issues.
A smith machine is good for the first few squats to help with the basics of form but it keeps you stationary and does nothing for balance. You could use the smith machine for weeks a get that weight up there pretty high but as soon as you go to a squat rack, you'll have to lose the weight on the bar some because you'll be contending with balance issues. The smith machine would be great for everyone if every person moved the same exact way every time but we don't.
Unfortunately, a Smith is my only option. I don't think I would be able to hold the weight I need to in dumbbells that is necessary for the squats. Just got to work with what I have!
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Follow the program. Start from the bar.
If the bar is too heavy, start with a lighter bar.
He has vids on his site on how to do each exercise. Watch them.
Video yourself each set, watch and correct.
Focus on form & technique.
Let the weight come with time.
Join the Stronglifts group here on MFP.
this
QFT. I love SL.0 -
josiereside1 wrote: »madhatter2013 wrote: »josiereside1 wrote: »lishie_rebooted wrote: »josiereside1 wrote: »madhatter2013 wrote: »josiereside1 wrote: »Thanks all. I am not new to weight training, have done P90X and other stuff. It has been years since my neck surgery. The only reason I stated that was because I just lack upper body strength due to it. Regarding my knees, I only plan on doing this twice a week because that is what my schedule allows as I am also a runner and need to get my runs in. I plan on starting with just the bar first few days, unless it is way to easy. I believe my gym only has Smith machine so may have to adapt some things.
Those machines are the devil. Your gym doesn't have squat racks? If that's the case, you need to find a new gym.
Someone else told me they would help with my form. Cannot afford a different gym so I have to use what I have available.
The Smith machine made my knee pain worse.
I have actually used the Smith machine before with no issues.
A smith machine is good for the first few squats to help with the basics of form but it keeps you stationary and does nothing for balance. You could use the smith machine for weeks a get that weight up there pretty high but as soon as you go to a squat rack, you'll have to lose the weight on the bar some because you'll be contending with balance issues. The smith machine would be great for everyone if every person moved the same exact way every time but we don't.
Unfortunately, a Smith is my only option. I don't think I would be able to hold the weight I need to in dumbbells that is necessary for the squats. Just got to work with what I have!
Well, if that's your only option, it's better than nothing. Just know that if you happent o go from that machine to free weight squats, you most likely will not be able to put as much on the bar to start. 0 -
josiereside1 wrote: »madhatter2013 wrote: »josiereside1 wrote: »Thanks all. I am not new to weight training, have done P90X and other stuff. It has been years since my neck surgery. The only reason I stated that was because I just lack upper body strength due to it. Regarding my knees, I only plan on doing this twice a week because that is what my schedule allows as I am also a runner and need to get my runs in. I plan on starting with just the bar first few days, unless it is way to easy. I believe my gym only has Smith machine so may have to adapt some things.
Those machines are the devil. Your gym doesn't have squat racks? If that's the case, you need to find a new gym.
Someone else told me they would help with my form. Cannot afford a different gym so I have to use what I have available.
Actually, the exact opposite is true. The Smith machine forces your body into an unnatural striaght up/down positional form, and does not allow for natural range of motion. Therefore, not only are you forced into what the Smith machine will allow, but you're also not working your stabilizer muscles.
I started for about six weeks on the Smith machine, and got up to almost two plates (225lbs). When I transitioned to a gym with a squat rack, I deloaded to a single plate (135lbs), and promptly had to bail out of the lift as soon as I reached depth because it was either bailing, or falling over sideways because I neither had any idea, nor the correct muscles to stabilize myself on the way back up.
If you absolutely have to use it, then go for it, but remember that it likely has at least 25lb of resistance which turns a full weight olympic bar (45lb) into around 20lbs effectively, you'll hurt your form, and you won't work your stabilizers.0 -
I've read that the Smith machine doesn't help your core strength as well as free weights. You could practice goblet squats (dumbbell, Kettlebell, milk jug...) if you don't have access to a barbell. Push-ups and pull-ups and single-leg glute bridges are good for the core too.josiereside1 wrote: »Thanks all. I am not new to weight training, have done P90X and other stuff. It has been years since my neck surgery. The only reason I stated that was because I just lack upper body strength due to it. Regarding my knees, I only plan on doing this twice a week because that is what my schedule allows as I am also a runner and need to get my runs in. I plan on starting with just the bar first few days, unless it is way to easy. I believe my gym only has Smith machine so may have to adapt some things.
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devilwhiterose wrote: »I just started today! I think I'm cheating though...I'm doing the exercise sequence but adding way more weight (I didn't want to start out with just the bar). Couldn't figure out how to change that without having to buy the app.
Feel free to add me though!
What is your 5RM, with good form?
135lbs *kitten* to grass. I used to do 225 once upon a time before kids. I downloaded the 5x5 just to get back into a routine so I'm not wandering around the gym without a plan.
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