Strong lift 5x5 help
PaigeMed
Posts: 27 Member
I'd really like to start the 5x5 program. I love weights but usually just do stuff from home.. I would like to step it up. I've been reading a little about the 5x5 and wondering if anyone has any suggestions on how to go about it. I'm 5'5 125 pounds. I'm a cardio lover but Like I said I've been trying to add in more weight training. Are you still able to do much cardio once you begin this program?
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Replies
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Start here
https://stronglifts.com/5x5/1 -
prattiger65 wrote: »Start here
https://stronglifts.com/5x5/
That is the exact site I was reading..0 -
The program is really straight forward. Follow it exactly as written. Note, there is also an app that can log your progress.0
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So you read it, then watch the videos, then ask specific questions or just start it. Then watch even MORE videos, follow the app, and film yourself for form checks.1
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What specific questions do you have?0
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How bad is it to keep cardio in my mix 3-4 times a week on off days at least?cerise_noir wrote: »What specific questions do you have?
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I alternate running days with Stronglifts. Works fine for me.2
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Has anyone done it and loved their results?0
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There is a whole strong lifts group. Then you have http://community.myfitnesspal.com/en/discussion/977538/halp-heavy-lifting-made-me-supah-bulky where many of the women used Stronglifts.0
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I can pick up heavy things, get the lids off jars, and walk up any hill in my neighborhood without breaking a sweat. I also get to eat lots of food now. I'm happy with those results.paigemedlock855 wrote: »Has anyone done it and loved their results?4 -
I tried a 5x5, my conclusion.. gained some size in a few weeks but I cut it short because I found the heavy weights low reps more taxing on my joints especially with trying to progressively overload0
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paigemedlock855 wrote: »
How bad is it to keep cardio in my mix 3-4 times a week on off days at least?cerise_noir wrote: »What specific questions do you have?
If your cardio is moderate to low intensity, I don't see it being a problem. I would cut back the number cardio sessions to 2 or 3 so that you have one or two full rest days.1 -
Just go for it. At the beginning, you won't notice much and legs will hardly be sore. You can always do your cardio after your round with the 5x5 since you can easily be done in a half an hour. Once the weights get heavy, either cardio or lifting is going to have to become main priority. Not saying you'll have to stop one or the other, just might have to choose which one you want to push harder at. Good luck1
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there's a women's group here, with lots of sl lifters. probably more than one of them, actually. it's nice to have company.
to your specific questions, i cycle a lot and lifting has sort of blunted that a little. but it's a matter of choice. turned out i like lifting even more than the biking, so that's how it happened.1 -
canadianlbs wrote: »there's a women's group here, with lots of sl lifters. probably more than one of them, actually. it's nice to have company.
to your specific questions, i cycle a lot and lifting has sort of blunted that a little. but it's a matter of choice. turned out i like lifting even more than the biking, so that's how it happened.
I cycle too. That's my thing, I don't want to give that up I just want something more, thank you. Definitely going to try it.1 -
michaelroberts90475 wrote: »Just go for it. At the beginning, you won't notice much and legs will hardly be sore. You can always do your cardio after your round with the 5x5 since you can easily be done in a half an hour. Once the weights get heavy, either cardio or lifting is going to have to become main priority. Not saying you'll have to stop one or the other, just might have to choose which one you want to push harder at. Good luck
Thank you. Going to try it and see how I like it.0 -
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also @sijomial and @NorthCascades may have useful info?3
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I cycle and weight train and yes, it does cause a conflict.
My normal routine normally is alternate days 3 or 4 days cardio (mostly cycling or cycle related) and 3 days weight training.
In winter my focus is mainly weights and legs get worked in the gym - I have to accept that will impact my cardio/bike training.
In spring to autumn my priority is cycling and I do very little leg strength work in the gym. My legs get worked more than enough from my riding and other cardio training.
I balance out the recovery / training performance conflicts as best I can. If I can fit in leg strength work in the cycling season it's nearly always at the beginning of the week. Often that means training when legs already fatigued from the previous weekend's ride(s). Obviously if I'm recovering from a really long ride then I simply need to give legs recovery time.
You pick your priority and accept the compromise really. My routine is flexible (weather, recovery, event prep, everyday life...) and I do have to listen to my body and adjust based on fatigue levels.
Yes you can do a lot of cardio while doing weights (I did 4000+ miles last year) but have reservations if you could do a rigid 5x5 program 12 months a year if your priority is cycling above a more leisure riding level.
Caveat - bear in mind I'm a lot older than you, got an extensive collection of old injuries and I've been strength training longer than you have been alive!
There is always a place for suck it and see then adjust accordingly.
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paigemedlock855 wrote: »Are you still able to do much cardio once you begin this program?
It's subject to the individual and their goals.
If the cardio is intense or very taxing, it will take a hit on your lifting progress more th Gan you weren't doing both . Basically choose which is your primary goal and work behind that one with the other.
That being said, you can. I was running every day from 5-13 miles while also SL 5x5 to regain strength after cancer treatments and the program did very well for me, but I also had many years of lifting experience and am a athlete so my lifts had alot of wiggle room from starting with only a Oly bar. I exceeded my goals of running by far so it's possible. A good rule with lifting or running is to make sure you get lots of sleep.
Btw cardio has its good points for lifting, especially when you get heavy but that's something to think more about later.
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I alternate days with SL5x5 and running. I like it just fine. "Love" seems a little over the top ;-).
On SL days, I start with the rowing machine to warm up, do the assigned program (use the app on your phone, it keeps track of your weights and reps, times your resting period, increases your weight per the program and can be modified as you see fit. There are times I have "deloaded" just because I felt that my form was suffering and with a lighter weight I could improve my form and, therefore, be better going forward.), and then do some cool down stretches.
On running days, I run for about an hour at the ever popular conversational pace. Once racing season comes around, soon, I'll be focusing more on running and doing SL5x5 twice a week.
Sunday is my scheduled rest day.
You have to pay attention to your body. If you feel that you need an "unscheduled" rest day, take it. If you feel that the program is getting ahead of you, lower your weight. Don't fear failure, it is part of improvement. You won't know where the line is until you try to cross it, and you do feel great when it is overcome.
Start light, the weight will catch up to you pretty quickly. Focus on proper form. Enjoy all of you activities.3 -
Jtalaskamom wrote: »paigemedlock855 wrote: »
How bad is it to keep cardio in my mix 3-4 times a week on off days at least?cerise_noir wrote: »What specific questions do you have?
If your cardio is moderate to low intensity, I don't see it being a problem. I would cut back the number cardio sessions to 2 or 3 so that you have one or two full rest days.
Yeah, I can't do as much cardio with heavy weights. The weight training has helped improve my pace and I'm so much stronger when I run (don't get injured anymore), but doing weights AND running is a lot of work (and repair) for your body, so in order to not wreck myself, I cut down the cardio to 2-3 days myself. I do weights 2-3 days as well. Cutting down on the cardio hasn't hurt my running at all. In fact, I'm performing better, because I'm stronger now and I give myself adequate rest. Somebody more energetic and more competitive than me could probably do more, but I'm happy with my results, so I'm sticking with my program. Good luck!
3 -
I cycle and weight train and yes, it does cause a conflict.
My normal routine normally is alternate days 3 or 4 days cardio (mostly cycling or cycle related) and 3 days weight training.
In winter my focus is mainly weights and legs get worked in the gym - I have to accept that will impact my cardio/bike training.
In spring to autumn my priority is cycling and I do very little leg strength work in the gym. My legs get worked more than enough from my riding and other cardio training.
I balance out the recovery / training performance conflicts as best I can. If I can fit in leg strength work in the cycling season it's nearly always at the beginning of the week. Often that means training when legs already fatigued from the previous weekend's ride(s). Obviously if I'm recovering from a really long ride then I simply need to give legs recovery time.
You pick your priority and accept the compromise really. My routine is flexible (weather, recovery, event prep, everyday life...) and I do have to listen to my body and adjust based on fatigue levels.
Yes you can do a lot of cardio while doing weights (I did 4000+ miles last year) but have reservations if you could do a rigid 5x5 program 12 months a year if your priority is cycling above a more leisure riding level.
Caveat - bear in mind I'm a lot older than you, got an extensive collection of old injuries and I've been strength training longer than you have been alive!
There is always a place for suck it and see then adjust accordingly.
Thank you! I agree I need to listen to by body I just feel like I have to get some cardio in daily even if it's just 30 minutes on the spin bike or elliptical. Spring summer I do long rides 3-4 times a week and wanted to do strength training on my days off. I don't like taking days off I feel better after a workout even a small one. I started 5x5 today and liked it but I know it will get harder and take more energy as I go along. If my riding starts to suffer I will go back to wifint feee weights and just have to settle with that. I have. 700 mile ride this June (70 miles a day not too bad) and have to be in the best shape I can possibly be in!1 -
I alternate days with SL5x5 and running. I like it just fine. "Love" seems a little over the top ;-).
On SL days, I start with the rowing machine to warm up, do the assigned program (use the app on your phone, it keeps track of your weights and reps, times your resting period, increases your weight per the program and can be modified as you see fit. There are times I have "deloaded" just because I felt that my form was suffering and with a lighter weight I could improve my form and, therefore, be better going forward.), and then do some cool down stretches.
On running days, I run for about an hour at the ever popular conversational pace. Once racing season comes around, soon, I'll be focusing more on running and doing SL5x5 twice a week.
Sunday is my scheduled rest day.
You have to pay attention to your body. If you feel that you need an "unscheduled" rest day, take it. If you feel that the program is getting ahead of you, lower your weight. Don't fear failure, it is part of improvement. You won't know where the line is until you try to cross it, and you do feel great when it is overcome.
Start light, the weight will catch up to you pretty quickly. Focus on proper form. Enjoy all of you activities.
I started today with very little weight. 55 was my max. I have read so much about about the weight catches up I want to start very low and work on my form and breathing which needs help!0 -
I was training for a half marathon while doing StrongLifts and did great with both. 3 days of weights, 3-4 days running.1
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I just alternate my workouts, leaving at least one day in between my lifting days. If I lift in the morning M/W/F then I can run or cardio in the evenings or on T/Th. Right now, I lift Mon evening and Wed evening, run T/Th/Sat and do DVDs in the mornings. I also tried lifting Monday pm/Thursday am, run T/Th/sun, wed 6pk abs, DVDs in all other mornings. So yes, you can do cardio between lifting. Just give your body time to adjust.3
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Well I'm pretty sure I pulled my hamstring the other day and made it worse today. It was sore yesterday and this morning but nothing Major. As soon as I was done with my workout today it was obvious.. guess I'll be having to wait. This is my first injury in a year and I'm really depressed about it. Icing and resting it today hoping it's not major! Ugh this sucks!!!!0
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DancingMoosie wrote: »I just alternate my workouts, leaving at least one day in between my lifting days. If I lift in the morning M/W/F then I can run or cardio in the evenings or on T/Th. Right now, I lift Mon evening and Wed evening, run T/Th/Sat and do DVDs in the mornings. I also tried lifting Monday pm/Thursday am, run T/Th/sun, wed 6pk abs, DVDs in all other mornings. So yes, you can do cardio between lifting. Just give your body time to adjust.
@DancingMoosie I think I read on a previous post that you do SL 2 days a week, instead of the normal 3. Do you just skip one of the days or do all of the outlined exercises on each day? Do you mind outlining things for me a bit? I'm trying to get my schedule to do SL & pole simultaneously, which will be in a few weeks. But I can only workout 4 times a week, and both lifting and pole are very taxing on the body, so I need to have rest days, and I have to pole at least 2x a week in order to see good progress. I'm trying to get my plan together now so I'm not stressed about it in the gym.0 -
As many have said this is entirely based on your end goal. What exactly do you plan on gaining from this?
I'm using this to improve strength, endurance, and to perform better in OCRs.
I run/bike/swim 30 mins before lifting as a light warm up - just getting my HR to >60%. I push myself on the non-lifting days.
When I started lifting I did two critical things right. I attended a pro session with a pro body builder - she focused on form and we spent most of the beginning sessions lifting with a broomstick and perfecting form. The second was starting with Stronglifts. Personally I don't think the routine is nearly as critical as it is just following one, but the app makes this absurdly easy. Previously I would go to the gym, lift and focus on a certain group, but never followed a strict regimen. Since I incorporated the focus on form and the regimen of Stronglifts I am lifting heavier than ever before and experienced no injuries.0 -
DancingMoosie wrote: »I just alternate my workouts, leaving at least one day in between my lifting days. If I lift in the morning M/W/F then I can run or cardio in the evenings or on T/Th. Right now, I lift Mon evening and Wed evening, run T/Th/Sat and do DVDs in the mornings. I also tried lifting Monday pm/Thursday am, run T/Th/sun, wed 6pk abs, DVDs in all other mornings. So yes, you can do cardio between lifting. Just give your body time to adjust.
@DancingMoosie I think I read on a previous post that you do SL 2 days a week, instead of the normal 3. Do you just skip one of the days or do all of the outlined exercises on each day? Do you mind outlining things for me a bit? I'm trying to get my schedule to do SL & pole simultaneously, which will be in a few weeks. But I can only workout 4 times a week, and both lifting and pole are very taxing on the body, so I need to have rest days, and I have to pole at least 2x a week in order to see good progress. I'm trying to get my plan together now so I'm not stressed about it in the gym.
I've done SL5x5 two days a week during my focus on running period. I just do an A and a B workout each week. If I find that the program increases the weight too fast under this schedule, I just manually lower it to what I think is appropriate. It would go something like:
Mon-run, Tues SL A workout, Wed-run, Thurs SL B workout, Fri run, Sat long run, Sun rest.
I guess you could do a SL workout on the same day as a light workout in your other specialty, I don't, but I guess you could.2
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