Changing from stronglifts.

stej5639
stej5639 Posts: 57 Member
edited November 28 in Goal: Gaining Weight and Body Building
Ive been doing stronglifts 5x5 for some time now, about 5 months, including a 1 month break through injury. I have found my strength has improved a lot in this time and still enjoy the program. However, i am finding the recovery time too long, mainly with squatting every workout. I am thinking of changing to either PHUL or PPL, which still contain compaound lifts, but have more accessories and give a good split, which will help recovery. Are these workouts okay for beginners or am i better off sticking with stronglifts for a while?
Im male, 32, 64kg, 165cm, looking to gain weight, eating around 2750 -3000 calories per day.
Current lifts are, squat 80kg, bench 62.5kg, row 62.5kg, deadlift 90kg, ohp 32.5kg. My lifts arent that great compared with most, but i started with hardly anything on the bar and have worked up quite a lot. I know my other lifts are still improving, but feel like my squats are stalling due to doing them every workout. I feel like i miss gym days due to needing more recovery. Would a different split be a good idea?
Cheers,
Ste.

Replies

  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited September 2018
    Stronglifts is a novice program. A novice program will only take 3 months or so if ran optimally. You are at the point of not a beginner or novice. Simply put , you will benefit from more advanced programming. No need to rum a program that is not designed to accumulate enough stress for more than one session to adapt and progress.

    You can try one of those programs you mentioned and see how you respond. You will have results in any program initially since you will be sensitive to new programming. This is short term progress which is relatively easy to do. After a couple months you will have a better idea on how you well you respond once your body is more adapted to the volume and movements.

    Personally I feel "The Bridge" is near perfect program to transition from a novice program and continue progress for long term.

    *edited to add- You're squats are not stalling from doing them every work out. They are stalling because you are trying to add weight every workout which a novice can do. In simple terms, you have come to a point the intensity is no longer useful in driving adaptation in one session.

    A newer post novice needs to build up enough stress so they can add weight about once a week. The worse thing you can do in most cases in do less volume of a lift of strength is your goal.
  • stej5639
    stej5639 Posts: 57 Member
    Chieflrg wrote: »
    Stronglifts is a novice program. A novice program will only take 3 months or so if ran optimally. You are at the point of not a beginner or novice. Simply put , you will benefit from more advanced programming. No need to rum a program that is not designed to accumulate enough stress for more than one session to adapt and progress.

    You can try one of those programs you mentioned and see how you respond. You will have results in any program initially since you will be sensitive to new programming. This is short term progress which is relatively easy to do. After a couple months you will have a better idea on how you well you respond once your body is more adapted to the volume and movements.

    Personally I feel "The Bridge" is near perfect program to transition from a novice program and continue progress for long term.

    *edited to add- You're squats are not stalling from doing them every work out. They are stalling because you are trying to add weight every workout which a novice can do. In simple terms, you have come to a point the intensity is no longer useful in driving adaptation in one session.

    A newer post novice needs to build up enough stress so they can add weight about once a week. The worse thing you can do in most cases in do less volume of a lift of strength is your goal.


    Thanks for your reply. Strength is one of my goals, but i also want to add more hypertrophy and variation, which i think these programmes will give me. Ill take a look at the bridge too. Thanks again.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    Every program will give you hypertrophy if in a surplus. It is a well over thought plan if one does not have years of experience.

    Also some people respond to hypertrophy with lower reps better than higher. Just keep in mind. Adequate volume at a useful intensity is the key to all training.

    Good luck, let me know how things go.
  • stej5639
    stej5639 Posts: 57 Member
    Thanks again for your replies. Ill keep all this in mind when choosing my next program. Planning on eating in a surplus on a lean bulk until about march/april, depending on fat gain, then cutting. Ive never bulked before so hopefully it goes well. 👍
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