5x5 Stronglifts

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  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited March 2018
    Strongerxthanxyesterday wrote: »
    Wisdom is with those who deload.

    If the programming is not optimal or the lifter is over reaching, deloads might be necessary to reset. I can see it useful if one believes in intesity based programming, certainly not an automatic need on volume based with adequate intensity for muscle stimulas.

    Good programming/coaches allows for proper recovery relative to the intensity and frequency doses.

    I haven't had a deload in over a year other than the taper before my meets. My strength is through the roof since switching to optimal programming instead of cookie cutter programs.

    Deloads can be literally choke the life out of some programs from decent to terrible.
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    edited March 2018
    Chieflrg wrote: »
    Jonnydebrasco wrote: »
    Good for you with the gains. I would be careful as you add weight you can get injured easy. Also when you finish you circuit 5x5 try doing squats with a bit more reps like 12 10 8 6 for mass or 4 X 10.
    I'm mass gaining so 10 8 5 3 1 for me.
    But hey good work and watch your posture

    Do not do this.

    If anything Stronglifts has a bit too much volume as written for optimal gains. Extra volume outside of the program will set in fatigue much sooner and effect your progress. There is a method to a program. Adequate stress, recovery, and adaptation. The idea to strength training is creating minimal stress to drive ideal adaptation, not add more stress than needed.

    Also bad form is the cause of injury, not more weight by itself exactly. Why bad form compounded with heavier weight is more dicey, it's not the weight at blame. One can injure themselves with bad form with light weight fairly easily. Form is king for progress and prevention of injury.

    yep I injured myself with a 15lb weight one time because my form was a bit off and I didnt realize it. I hear a loud pop in my glute and it knocked me to my knees. needless to say it took months to heal. and trust me at that time I was lifting a lot more than 15lbs prior to that. it was just a day I wanted to do light weights.
  • Strongerxthanxyesterday
    Strongerxthanxyesterday Posts: 81 Member
    Deloads are part of the 5x5 program.
  • richardgavel
    richardgavel Posts: 1,001 Member
    Strongerxthanxyesterday wrote: »
    Deloads are part of the 5x5 program.

    Technically, they are an optional part in response to stalling. Some programs use deloads as a scheduled part of it, irrespective of your progress.
  • Davidsdottir
    Davidsdottir Posts: 1,285 Member
    Strongerxthanxyesterday wrote: »
    Deloads are part of the 5x5 program.

    Hmm. They weren't when I ran it five years ago. Must've added that since then.
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