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MyFitnessPal Community

5 x 5 Stronglifts: Am I Doing This Wrong?

amyn73

Hello!
I am starting 5 x 5 Stronglifts this week and I have wondered if I am doing it wrong. Should you be dying at the end of your workout? I am lifting as heavy as I can get but it doesn't kill me. I am sore after a workout but I guess with my workouts being mostly cardio in the past, I expect to be sweaty and wore out afterward. Thanks.

Replies

MalcolmX1983

As long as you're progressing, you're fine.
Just try and hit failure on the last rep.
No, we don't want you die:)

jemhh

Stronglifts has you start with low weight so you may not be feeling anything at this point. But also, no, you shouldn't necessarily be dying at the end of your workout. Pain or soreness or wanting to vomit aren't indicators of workout effectiveness. Often people are sore when they first start working a muscle or movement that hasn't been worked in awhile but after the first session or two the soreness is gone.

ew_david

Just wait...

SezxyStef

amyn73 wrote: »

Hello!
I am starting 5 x 5 Stronglifts this week and I have wondered if I am doing it wrong. Should you be dying at the end of your workout? I am lifting as heavy as I can get but it doesn't kill me. I am sore after a workout but I guess with my workouts being mostly cardio in the past, I expect to be sweaty and wore out afterward. Thanks.

I don't ever remember being sweaty and wore out...at the end of the workout.

After a set yes but rest periods are to gather yourself together again....

quiksylver296

Have you downloaded the app? Are you using it? Do you use the 90 second to 3 minute break period between sets? Did you start with bare bar (45 pounds)?

gwhizeh

You don't need to be sweaty. If followed, there is plenty of rest between sets. As it progresses, it will get harder but even then I found I didn't sweat much. Now recovery from all the squats..... lol. Keep going with it, the program works well for strength.

EDIT: Not sure of your strength level, but if you just started, lifting as heavy as you can is wrong. If you can't do the bar, start at a comfortable weight. Focus should be on form first, then progression.

sammyliftsandeats

OP,
I started Stronglifts just this past week too. I wasn't dying but I definitely felt like I worked some muscles.

That being said, it generally hits me after the workout about 24 hours after.

MalcolmX1983

_dracarys_ wrote: »

Just wait...

Mwahahahaha
This

eandasher

These type of workouts are for breaking down muscle, not to fatigue them. you're trying to build mass overall and so you don't have to build up your heart rate, just target the right muscles and put them under heavy load. This type of workout will also not necessarily make you 'stronger' its more for appearance, rather than practical application. Focus on good lifting technique, form, and finding your lifting tempo. You'll have crazy gains for your first year of serious lifting, but after that it'll slow down. Good luck

BuccaneersFan

I would strongly suggest that you do not overdo it for the first week or two, especially if you've never lifted before. You'll just end up overly sore and then the quality of your subsequent workouts will suffer. The most important thing to remember is proper form, if you do not have proper form you are very likely to injure yourself and the lift is also less effective. If your very sore you're more likely to break form.

Mike02209

My daughter and I started Strong Lifts 4 weeks ago, and at first the Olympic Bars even unweighted were a bit much for her (they are 45lbs) so she opted to use some of the straight curling bars to begin with.

_benjammin

The first few weeks to a month should be relatively easy. Video yourself and make sure your form is correct.

MalcolmX1983

eandasher wrote: »

These type of workouts are for breaking down muscle, not to fatigue them. you're trying to build mass overall and so you don't have to build up your heart rate, just target the right muscles and put them under heavy load. This type of workout will also not necessarily make you 'stronger' its more for appearance, rather than practical application. Focus on good lifting technique, form, and finding your lifting tempo. You'll have crazy gains for your first year of serious lifting, but after that it'll slow down. Good luck

gwhizeh

ummm yeah. If done properly, It will make you stronger. lol.

amyn73

Thanks for all the input. Glad I'm not gonna die. Glad I'm on the right path. I will download the app to structure my workout. I do have to do bare bar for my presses but my squats and deadlift are heavier. I will take it slow, though, as advised.

hill8570

amyn73 wrote: »

Thanks for all the input. Glad I'm not gonna die. Glad I'm on the right path. I will download the app to structure my workout. I do have to do bare bar for my presses but my squats and deadlift are heavier. I will take it slow, though, as advised.

All good moves. If you're already "lifting as heavy as you can", you're doing the the program incorrectly. For the first few weeks, you need to be lifting low enough weights that you can ingrain the proper form / movement, so that when you start hitting challenging weights you don't injure yourself. The 5lb per lift (10lb on deadlift) ramp on SL is very rapid, so you'll be struggling pretty quickly. Probably should go out and invest in a couple of 1.25lb plates now, so you can ramp the push lifts at 2.5lb per.

StacyChrz

I am just about to finish my 2nd week of SL and I love it. I feel like I've worked out but not like I'm dying. I can tell it's getting harder, though.

amyn73

Thanks for the last 2 comments. I am picking up more weights today, in fact! VI am looking forward to ramping up!!

StacyChrz

Oh, and the app is really helpful and easy to use.

worsthorse

eandasher wrote: »

These type of workouts are for breaking down muscle, not to fatigue them. you're trying to build mass overall and so you don't have to build up your heart rate, just target the right muscles and put them under heavy load. This type of workout will also not necessarily make you 'stronger' its more for appearance, rather than practical application. Focus on good lifting technique, form, and finding your lifting tempo. You'll have crazy gains for your first year of serious lifting, but after that it'll slow down. Good luck

huh? "will not necessarily make you stronger"? stronglifts is a progressive weight training program. if you follow it, increasing your weights over time, you will get stronger. that's how you lift the heavier weights.

eandasher

Any type of workout you'll 'improve' on and get stronger in terms of being able to lift more weight especially if you are just starting out. I was using the term 'stronger' in regards to "practical strength application". For this I feel body weight exercises such as push ups, pull ups, running, body weight squats are a better use of your time. Those types of workouts are the ones that leave you feeling more exhausted. If you are trying to build more toward endurance muscle you might be better off doing 4 sets of 8-12 reps using 'medium' weight. Being able to lift a lot of weight doesn't mean you'll 'look stronger'. If you look at a power-lifter vs. body builder's appearance hopefully that makes more sense. 4x4's and 5x5's are more bodybuilder style of lifting.

It just depends on your overall goals though. Some type of weight training like calf lifts are bad for you if you run track at a certain point there are diminishing returns. Me for instance I've been training crazy reps / volume for more endurance, but I have fast twitch muscle fibers so this will hopefully help me increase my PR's for heavy weight. That is my running theory I'll see if it pays off tomorrow after 7 weeks of training.

So overall that's my advice read and try different workouts, keep track of what you are doing. See if you are making progress toward your goals. Measure everything that you wanna improve such as biceps, legs, waist, etc. Give any program you start a timeframe, and see if you are improving. Your body will adapt to any type of workout in 2-3 weeks so you should be aware of that as well. You will have to use different amounts of weights, reps, and lifting to keep up a good rate of progression. Hope this helps sorry for any confusion, all the best good luck to everyone

LazSommer

eandasher wrote: »

Any type of workout you'll 'improve' on and get stronger in terms of being able to lift more weight especially if you are just starting out. I was using the term 'stronger' in regards to "practical strength application". For this I feel body weight exercises such as push ups, pull ups, running, body weight squats are a better use of your time. Those types of workouts are the ones that leave you feeling more exhausted. If you are trying to build more toward endurance muscle you might be better off doing 4 sets of 8-12 reps using 'medium' weight. Being able to lift a lot of weight doesn't mean you'll 'look stronger'. If you look at a power-lifter vs. body builder's appearance hopefully that makes more sense. 4x4's and 5x5's are more bodybuilder style of lifting.

It just depends on your overall goals though. Some type of weight training like calf lifts are bad for you if you run track at a certain point there are diminishing returns. Me for instance I've been training crazy reps / volume for more endurance, but I have fast twitch muscle fibers so this will hopefully help me increase my PR's for heavy weight. That is my running theory I'll see if it pays off tomorrow after 7 weeks of training.

So overall that's my advice read and try different workouts, keep track of what you are doing. See if you are making progress toward your goals. Measure everything that you wanna improve such as biceps, legs, waist, etc. Give any program you start a timeframe, and see if you are improving. Your body will adapt to any type of workout in 2-3 weeks so you should be aware of that as well. You will have to use different amounts of weights, reps, and lifting to keep up a good rate of progression. Hope this helps sorry for any confusion, all the best good luck to everyone

Please stop.

worsthorse

eandasher wrote: »

Any type of workout you'll 'improve' on and get stronger in terms of being able to lift more weight especially if you are just starting out. I was using the term 'stronger' in regards to "practical strength application". For this I feel body weight exercises such as push ups, pull ups, running, body weight squats are a better use of your time. Those types of workouts are the ones that leave you feeling more exhausted. If you are trying to build more toward endurance muscle you might be better off doing 4 sets of 8-12 reps using 'medium' weight. Being able to lift a lot of weight doesn't mean you'll 'look stronger'. If you look at a power-lifter vs. body builder's appearance hopefully that makes more sense. 4x4's and 5x5's are more bodybuilder style of lifting.

It just depends on your overall goals though. Some type of weight training like calf lifts are bad for you if you run track at a certain point there are diminishing returns. Me for instance I've been training crazy reps / volume for more endurance, but I have fast twitch muscle fibers so this will hopefully help me increase my PR's for heavy weight. That is my running theory I'll see if it pays off tomorrow after 7 weeks of training.

So overall that's my advice read and try different workouts, keep track of what you are doing. See if you are making progress toward your goals. Measure everything that you wanna improve such as biceps, legs, waist, etc. Give any program you start a timeframe, and see if you are improving. Your body will adapt to any type of workout in 2-3 weeks so you should be aware of that as well. You will have to use different amounts of weights, reps, and lifting to keep up a good rate of progression. Hope this helps sorry for any confusion, all the best good luck to everyone

bro science alert
the nonsense-per-sentence density of this post exceeds recommended daily consumption limits.

julie_broadhead

If you started with either 50% of you 1 rep max, an empty Olympic bar, or some other modest weight and are using great form, you are doing SL5x5 correctly. Don't worry, it's going to start to feel really heavy soon;-)

MalcolmX1983

eandasher wrote: »

Any type of workout you'll 'improve' on and get stronger in terms of being able to lift more weight especially if you are just starting out. I was using the term 'stronger' in regards to "practical strength application". For this I feel body weight exercises such as push ups, pull ups, running, body weight squats are a better use of your time. Those types of workouts are the ones that leave you feeling more exhausted. If you are trying to build more toward endurance muscle you might be better off doing 4 sets of 8-12 reps using 'medium' weight. Being able to lift a lot of weight doesn't mean you'll 'look stronger'. If you look at a power-lifter vs. body builder's appearance hopefully that makes more sense. 4x4's and 5x5's are more bodybuilder style of lifting.

It just depends on your overall goals though. Some type of weight training like calf lifts are bad for you if you run track at a certain point there are diminishing returns. Me for instance I've been training crazy reps / volume for more endurance, but I have fast twitch muscle fibers so this will hopefully help me increase my PR's for heavy weight. That is my running theory I'll see if it pays off tomorrow after 7 weeks of training.

So overall that's my advice read and try different workouts, keep track of what you are doing. See if you are making progress toward your goals. Measure everything that you wanna improve such as biceps, legs, waist, etc. Give any program you start a timeframe, and see if you are improving. Your body will adapt to any type of workout in 2-3 weeks so you should be aware of that as well. You will have to use different amounts of weights, reps, and lifting to keep up a good rate of progression. Hope this helps sorry for any confusion, all the best good luck to everyone

MalcolmX1983

jemhh

MalcolmX1983 wrote: »

Made me think of:

AlphaCajun

eandasher wrote: »

Any type of workout you'll 'improve' on and get stronger in terms of being able to lift more weight especially if you are just starting out. I was using the term 'stronger' in regards to "practical strength application". For this I feel body weight exercises such as push ups, pull ups, running, body weight squats are a better use of your time. Those types of workouts are the ones that leave you feeling more exhausted. If you are trying to build more toward endurance muscle you might be better off doing 4 sets of 8-12 reps using 'medium' weight. Being able to lift a lot of weight doesn't mean you'll 'look stronger'. If you look at a power-lifter vs. body builder's appearance hopefully that makes more sense. 4x4's and 5x5's are more bodybuilder style of lifting.

It just depends on your overall goals though. Some type of weight training like calf lifts are bad for you if you run track at a certain point there are diminishing returns. Me for instance I've been training crazy reps / volume for more endurance, but I have fast twitch muscle fibers so this will hopefully help me increase my PR's for heavy weight. That is my running theory I'll see if it pays off tomorrow after 7 weeks of training.

So overall that's my advice read and try different workouts, keep track of what you are doing. See if you are making progress toward your goals. Measure everything that you wanna improve such as biceps, legs, waist, etc. Give any program you start a timeframe, and see if you are improving. Your body will adapt to any type of workout in 2-3 weeks so you should be aware of that as well. You will have to use different amounts of weights, reps, and lifting to keep up a good rate of progression. Hope this helps sorry for any confusion, all the best good luck to everyone

You're not supposed to drink the bong water. 4x4 and 5x5 are STRENGTH training programs. Emphasis on... "strength".

eandasher

Yes applying the scientific method to your training is bro science. Saying that you should have goals in mind for why you are training bro science. Having an idea what you are training for is bro science. Saying there is a difference between functional and strength training bro science. Saying that you'll get gains doing any kind of physical training is bro science.

Functional vs. strength training in disabled elderly outpatients.
http://www.ncbi.nlm.nih.gov/pubmed/17251692
"RESULTS:
Both groups significantly improved their combined lower-extremity strength (hip abduction, ankle dorsiflexion, knee flexion, ankle plantarflexion, and knee extension) (P = 0.003), but no statistical difference between the ST and FT group gains (P = 0.203) was found."
Meaning both groups made gains, and there wasn't a big difference in the gains (however these are elderly people with reduced ability to make strength gains as it is)

Effect of strength and power training on physical function in community-dwelling older adults.
http://www.ncbi.nlm.nih.gov/pubmed/12586856
"RESULTS:
After baseline was controlled for, the Continuous Scale Physical Functional Performance test total score was significantly greater for the PT group than for the ST (p =.033) and C (p =.016) groups. Maximal strength was significantly greater for the ST group than for the C group (p =.015) after the intervention. There was no significant difference between groups for peak anaerobic power."

I'm saying there are thousands of ways to train there is no 'right way' you have to figure out how to optimize your own results, but that is something you only need to worry about after you are 4-5 years into training.

here are some more sites to check out not all of them are great or medical studies so take them with a grain of salt:
http://www.shapefit.com/exercise/functional-vs-traditional-training.html
http://breakingmuscle.com/strength-conditioning/getting-outside-the-box-the-definition-of-functional-strength
http://www.schwarzenegger.com/fitness/post/train-muscles-not-movements

Even that last link says "Bodybuilding IS Functional Training!
For example: Squats, deadlifts and lunges! These are all corner-stone exercise in both bodybuilding and sports (functional) strength programs. The same goes for upper-body training! "

I'm not saying any workout is the best workout, you have to find the best workout for you. This will come with time and learning from mistakes, but you'll learn a lot faster if you keep track of what you are doing, and applying the scientific method to your training. Believe in what you are doing, and expect results in 3-5 months. This is all my own opinion and from 5 years of working out i'm no personal trainer or doctor. Good luck and god bless.

50% Science
50% Magic
100% Results!

Edit: Again to answer the original question you're not suppose to be dead at the end of 5x5 as you are not taxing you Vo2 max or hitting your max or target heart rate. As many others have said continue with the program it is designed to get harder as you progress week to week. Don't be afraid to do a 30 minute cardio cool down. Also consider flexing the muscle group you just worked out in-between sets as this will help keep time under tension.

LolBroScience

eandasher wrote: »

Yes applying the scientific method to your training is bro science. Saying that you should have goals in mind for why you are training bro science. Having an idea what you are training for is bro science. Saying there is a difference between functional and strength training bro science. Saying that you'll get gains doing any kind of physical training is bro science.

Functional vs. strength training in disabled elderly outpatients.
http://www.ncbi.nlm.nih.gov/pubmed/17251692
"RESULTS:
Both groups significantly improved their combined lower-extremity strength (hip abduction, ankle dorsiflexion, knee flexion, ankle plantarflexion, and knee extension) (P = 0.003), but no statistical difference between the ST and FT group gains (P = 0.203) was found."
Meaning both groups made gains, and there wasn't a big difference in the gains (however these are elderly people with reduced ability to make strength gains as it is)

Effect of strength and power training on physical function in community-dwelling older adults.
http://www.ncbi.nlm.nih.gov/pubmed/12586856
"RESULTS:
After baseline was controlled for, the Continuous Scale Physical Functional Performance test total score was significantly greater for the PT group than for the ST (p =.033) and C (p =.016) groups. Maximal strength was significantly greater for the ST group than for the C group (p =.015) after the intervention. There was no significant difference between groups for peak anaerobic power."

I'm saying there are thousands of ways to train there is no 'right way' you have to figure out how to optimize your own results, but that is something you only need to worry about after you are 4-5 years into training.

here are some more sites to check out not all of them are great or medical studies so take them with a grain of salt:
http://www.shapefit.com/exercise/functional-vs-traditional-training.html
http://breakingmuscle.com/strength-conditioning/getting-outside-the-box-the-definition-of-functional-strength
http://www.schwarzenegger.com/fitness/post/train-muscles-not-movements

Even that last link says "Bodybuilding IS Functional Training!
For example: Squats, deadlifts and lunges! These are all corner-stone exercise in both bodybuilding and sports (functional) strength programs. The same goes for upper-body training! "

I'm not saying any workout is the best workout, you have to find the best workout for you. This will come with time and learning from mistakes, but you'll learn a lot faster if you keep track of what you are doing, and applying the scientific method to your training. Believe in what you are doing, and expect results in 3-5 months. This is all my own opinion and from 5 years of working out i'm no personal trainer or doctor. Good luck and god bless.

50% Science
50% Magic
100% Results!

Edit: Again to answer the original question you're not suppose to be dead at the end of 5x5 as you are not taxing you Vo2 max or hitting your max or target heart rate. As many others have said continue with the program it is designed to get harder as you progress week to week. Don't be afraid to do a 30 minute cardio cool down. Also consider flexing the muscle group you just worked out in-between sets as this will help keep time under tension.

You're all over the place....