Should I start Stronglifts 5x5?

sr_1995
sr_1995 Posts: 32 Member
edited November 23 in Fitness and Exercise
I am male 22 yrs old, height- 170cm, weight- 65kg, Body fat%- 14.6%. I have been going to the gym for the past 3 months, but my gym trainer 2 months ago put me on a weight loss diet ( went down by 3 kgs to 65).

Should I go for Stronglifts 5x5 program at this stage?
If I go for this program, then can I also do my different body part exercises like I do (I currently go 6 days a week in gym with each day exercise for different body part)?
Also will this program be beneficial on my current diet plan?

Thanks for help and sorry for bad grammar if any.

Replies

  • malibu927
    malibu927 Posts: 17,562 Member
    How long have you been lifting? What is your goal in terms of your weight?

    Stronglifts is three days of full-body and the other four days of rest (or cardio). Your body needs those rest days to give your muscles time to recover, so it isn’t recommended to lift on the other days.

    Any form of strength training is beneficial during weight loss in order to help you retain muscle mass.
  • sr_1995
    sr_1995 Posts: 32 Member
    Thanks for the reply, currently I am doing different body parts in different days like chest exercise 1 day then biceps or triceps etc the other.
    I haven't been lifting separately for eg when it's leg day I do squats, and when it's chest day I do bench press with other chest exercises.

    What if I just do the other exercises of that body part during rest days instead of lifting?
  • ecjim
    ecjim Posts: 1,001 Member
    Yes - or you can do Starting Strength or Gray Skull -they are all full body programs - pick one and stay with it and stop the 1 body part per day you won't need it - go for a walk on the off days or play a sport- Eastcoast Jim
  • sr_1995
    sr_1995 Posts: 32 Member
    Lol ok thanks for the help. I will implement the 5x5 program from next week then.
  • cgvet37
    cgvet37 Posts: 1,189 Member
    Stronglifts is a good program.
  • misnomer1
    misnomer1 Posts: 646 Member
    sr_1995 wrote: »
    I am male 22 yrs old, height- 170cm, weight- 65kg, Body fat%- 14.6%. I have been going to the gym for the past 3 months, but my gym trainer 2 months ago put me on a weight loss diet ( went down by 3 kgs to 65).

    Should I go for Stronglifts 5x5 program at this stage?
    If I go for this program, then can I also do my different body part exercises like I do (I currently go 6 days a week in gym with each day exercise for different body part)?
    Also will this program be beneficial on my current diet plan?

    Thanks for help and sorry for bad grammar if any.

    Stronglifts is good for overall strength. It will increase all your main lifts and develop your body proportionately.
    However, you will work out 3 days a week. Maximum 1 more day as an assistance day for arm work which i dont recommend because you need to get used to the SL program first to know its ins and outs. 6 days a week gym is out of the question with SL5x5. The need for rest and recovery is very high with the programme.

    the programme is beneficial on any diet plan unless the calorie deficit is drastic for you (ie more than 0.25-0.5kg loss a week, try to lose lower than this weekly)
  • LiftHeavyThings27105
    LiftHeavyThings27105 Posts: 2,086 Member
    I am doing Strong Lifts 5x5 and I have been lifting weights since I was 14 (so, for 36 years). I like Strong Lifts 5x5. It is a good overall, general beginner's program. I am getting stronger.....it focus is the Squat (which I love). It has a Week A and a Week B schedule. So, Bench and Dead Lifts will be once one week and twice the other week. Not a bad balance. Rows and OHP (Overhead Press) are the other exercises.

    I have made several modifications to this program, but that is specific to me and NOT something that I would recommend to someone beginning. As-is, this is a pretty solid program for beginners.

    You do increase weights on each Skill every workout. This can add up after a few weeks. So, don't let ego get in the way. Also, there is a spread sheet for this and an app (both iPhone and Android). I really like that part (the spread sheet and the app). I *never* took my phone into the gym.....do now (because of the app). This - for those reasons - is a really good beginner's program.

    There is also a stated way to handle stalls. And, you will stall at some point. Everyone does.....you can not (normally speaking) continue to increase the weight on each lift. This program has a 'stall progression' as a part of the program.

    Keep in mind that you will need to feed the machine. Get used to eating more! And, recovery will be huge. You will be doing things (I am guessing, anyway) that you have never done before. Making an educated guess, anyway.

    There are lots and lots of other programs out there. Pick one and stick to it. That would be my biggest piece of advice. Look them all over, pick one and go for it!
  • sr_1995
    sr_1995 Posts: 32 Member
    Thanks guys for your feedback. I will go 3 days a week now after getting this response from everyone.
  • jemhh
    jemhh Posts: 14,261 Member
    Do you want to be cutting? You're 5'7 & 143 lbs.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    sr_1995 wrote: »
    I am male 22 yrs old, height- 170cm, weight- 65kg, Body fat%- 14.6%. I have been going to the gym for the past 3 months, but my gym trainer 2 months ago put me on a weight loss diet ( went down by 3 kgs to 65).

    Should I go for Stronglifts 5x5 program at this stage?
    If I go for this program, then can I also do my different body part exercises like I do (I currently go 6 days a week in gym with each day exercise for different body part)?
    Also will this program be beneficial on my current diet plan?

    Thanks for help and sorry for bad grammar if any.

    Lol...No...you either do a split or a full body program...you don't do both. A full body program like SL 5x5 should be run 3x per week on non consecutive days and rest in between for recovery...some light to moderate cardio on non lifting days at most.
  • sr_1995
    sr_1995 Posts: 32 Member
    jemhh wrote: »
    Do you want to be cutting? You're 5'7 & 143 lbs.

    I was thinking about it too,I also created another discussion forum about it. I am looking to add muscle mass from now.
    I guess I will try to go to maintenance cal for 1 week then go 250-400 cal above my maintenance cal from the next week onwards.
  • sr_1995
    sr_1995 Posts: 32 Member
    cwolfman13 wrote: »

    Lol...No...you either do a split or a full body program...you don't do both. A full body program like SL 5x5 should be run 3x per week on non consecutive days and rest in between for recovery...some light to moderate cardio on non lifting days at most.

    Yeah now I understand and will try to go for 3 days only.
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