Stronglifts or Starting Strength
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Both Strong Lifts and Starting Strength are both novice barbell programs which are proven and designed for linear progression. You cannot go wrong choosing one over the other. You will progress along nicely on both of them should you follow them as prescribed.
I followed Starting Strength for 6 solid months never missing a workout. It worked well for me. I've recently swapped to Strong Lifts ONLY because of the iPhone app and it saves me time from having to prepare workout sheets the night before / morning of my workout.0 -
Get the SS book by Mark Rippetoe. It explains the proper technique for every lift and some useful assistance exercises as well. That book and the accompanying DVD are money well invested.
The Stronglifts program is a copy of Bill Starr's 5X5 program and the person is very good at promoting his site on the Net.0 -
Both Strong Lifts and Starting Strength are both novice barbell programs which are proven and designed for linear progression. You cannot go wrong choosing one over the other. You will progress along nicely on both of them should you follow them as prescribed.
I followed Starting Strength for 6 solid months never missing a workout. It worked well for me. I've recently swapped to Strong Lifts ONLY because of the iPhone app and it saves me time from having to prepare workout sheets the night before / morning of my workout.
Did you have to lower the weight at all to be able to do 5 sets instead of 3? I can't imagine adding another set after completing my 3 sets of 5. I'm totally spent.0 -
I don't do either so I'm not going to comment on what is better. But I did want to say I use the Jefit app for my android. You can make your own program on there and it's free.
Your progress in that short time is incredible. I want to shed BF% that easily without the cardio I hate, hehe.
Do I smell a new Intermittent Fasting member?
www.leangains.com
Go forth and be a low fat guru!0 -
Bump0
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I don't do either so I'm not going to comment on what is better. But I did want to say I use the Jefit app for my android. You can make your own program on there and it's free.
Yeah, I use this. But it's not nearly as cool as the strong lifts app. It's a pain in the *kitten* to go from your routine back to the logs to find out how much you did last time, then add 5. Strong Lifts does all that for you.
Hmmm, when I'm on my exercise it shows me in small print what my last log was.0 -
Starting strength lacks to many imprtant muscle groups . You'll come off it with no rear delts, lats, upper back. It's a great program bit it needs small modifications.
She could add chin ups to the mix.
Learning chin ups/pullups (can't do them yet) take care of all of the supposed deficits he's referring to?
put chin ups/ pullups on your bench day .. drop the power cleans. and replace them with a BB rows or something along those lines. also i do suggest you put in some type of rear delt exercise on the dead-lift day. and if you still have energy, work your triceps aswell. dips r pretty solid.0 -
I don't do either so I'm not going to comment on what is better. But I did want to say I use the Jefit app for my android. You can make your own program on there and it's free.
Your progress in that short time is incredible. I want to shed BF% that easily without the cardio I hate, hehe.
Do I smell a new Intermittent Fasting member?
www.leangains.com
Go forth and be a low fat guru!
say what?0 -
Stronglifts starts everything with the empty bar (well, except rows and deads), and then you add 5 pounds every session until you can't finish all your reps. Then you stay at that weight until you can. Fail 3 consecutive sessions, and you deload 10%. I actually like the way it progresses, there's no guesswork needed.Yeah I don't think adding 5 lbs a workout is too realistic for those of us who are fun sized. My progression isn't linear, sometimes nothing, sometimes 5 lbs/wk, others 10 lbs/ wk, but not 5 lbs per workout! I think the iPhone app allows you to alter the increment, and also the starting weight for the workout.
Would you recommend deloading when starting this or a similar program?
I noticed also some of these programs call for using a % of your 1RM. How exactly do you determine your 1RM? Right now I'm on 3x8 so not sure what I could safely do for less reps.0 -
Starting strength is a great book and a great program, but unless you are an athlete and have access to a coach, you may not want to learn the power clean. I strained my neck and was out for four months doing power cleans, and still have problems with it on occassion. It is a very challenging lift to learn on your own. I do my own variation of starting strength now:
Workout A:
Squat
Bench
Deadlift
Calf Raises
Workout B:
Squat
Overhead press
Rows
Pullups
I sometimes add direct tricep work on the last day of the week.0 -
bump
Sorry to interrupt. Carry on
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Remove the calf raises and pull-ups, and you are doing the Stronglifts routine, which isStarting strength is a great book and a great program, but unless you are an athlete and have access to a coach, you may not want to learn the power clean. I strained my neck and was out for four months doing power cleans, and still have problems with it on occassion. It is a very challenging lift to learn on your own. I do my own variation of starting strength now:
Workout A:
Squat
Bench
Deadlift
Calf Raises
Workout B:
Squat
Overhead press
Rows
Pullups
I sometimes add direct tricep work on the last day of the week.
A:
Squats
Bench
Pendlay Row
B:
Squat
Overhead Press
Deadlift0 -
Yeah I don't think adding 5 lbs a workout is too realistic for those of us who are fun sized. My progression isn't linear, sometimes nothing, sometimes 5 lbs/wk, others 10 lbs/ wk, but not 5 lbs per workout! I think the iPhone app allows you to alter the increment, and also the starting weight for the workout.
Would you recommend deloading when starting this or a similar program?
I noticed also some of these programs call for using a % of your 1RM. How exactly do you determine your 1RM? Right now I'm on 3x8 so not sure what I could safely do for less reps.
Honestly, I'd start with the bar (or much lower than you've been doing) then try the 5lbs every time. You'd be surprised how you can blow past your old weights. I was stuck at 95 on squats forever. I think I started at 65 on Strong Lifts. Moved all the way up to 115 before I had a failure.
And yeah, it'd probably be a good idea to take a week off before starting. I did.
Echoing this sentiment. I'm in the same boat (only I made it to Stage 3 of NROLFW before I finally decided I needed to give it up!!) and have been doing Stronglifts for 2 months. I started out with the bar -- which was a step backwards from where I'd been with NR -- and I'm amazed at how quickly I've progressed.
Also the iPhone app is awesome, very helpful tool to coach through deloading.0 -
Just being a fly on the wall.0
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What I didnt like about stronglifts was when I filled out the spreadsheet, it showed me the weight progression, and I was having to do one set and change weight on the barbell, do one set and change weight on the barbell, etc. It was too time consuming to stop after pretty well every set. I understand the whys of having to do it, but I couldn't.0
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What? You don't change weight after every set. Unless you are talking about warm up sets, which has nothing to do with Stronglifts.
You up the weight every time you start a new workout.0 -
What I didnt like about stronglifts was when I filled out the spreadsheet, it showed me the weight progression, and I was having to do one set and change weight on the barbell, do one set and change weight on the barbell, etc. It was too time consuming to stop after pretty well every set. I understand the whys of having to do it, but I couldn't.
I don't think you are doing it right. You should be at the same weight for each set during a workout.0 -
Were you doing 5 of one exercise and then 5 of another? you should do all 5 sets of each, at the same weight, before moving to the next exercise...right?0
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you should do all 5 sets of each, at the same weight, before moving to the next exercise...right?
Yes.0 -
This. You totally weren't doing it right. For example, day 1 of SL 5x5 should be Squats, 5 reps, 5 sets at 45lbs. then 5 reps, 5 sets of bench presses at 45lbs, then 5 reps and 5 sets of barbell rows at 60lbs. Not much weight changing going on here.What I didnt like about stronglifts was when I filled out the spreadsheet, it showed me the weight progression, and I was having to do one set and change weight on the barbell, do one set and change weight on the barbell, etc. It was too time consuming to stop after pretty well every set. I understand the whys of having to do it, but I couldn't.
I don't think you are doing it right. You should be at the same weight for each set during a workout.0 -
I don't do either so I'm not going to comment on what is better. But I did want to say I use the Jefit app for my android. You can make your own program on there and it's free.
Your progress in that short time is incredible. I want to shed BF% that easily without the cardio I hate, hehe.
Do I smell a new Intermittent Fasting member?
www.leangains.com
Go forth and be a low fat guru!
Going off on this tangent, Dan I've been reading this blog a bit now, and I'm confused on how you would organize/set up a IF schedule/calorie intake. He does a lot of myth debunking, and discussion of the benefits, but I'm not seeing where you can clearly set something up individually.0 -
Without even reading a lot of that, I do know many people practice the IF schedule of fast for 16 hours, then eat all your day's calories in 8 hours.I don't do either so I'm not going to comment on what is better. But I did want to say I use the Jefit app for my android. You can make your own program on there and it's free.
Your progress in that short time is incredible. I want to shed BF% that easily without the cardio I hate, hehe.
Do I smell a new Intermittent Fasting member?
www.leangains.com
Go forth and be a low fat guru!
Going off on this tangent, Dan I've been reading this blog a bit now, and I'm confused on how you would organize/set up a IF schedule/calorie intake. He does a lot of myth debunking, and discussion of the benefits, but I'm not seeing where you can clearly set something up individually.0 -
bump0
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Exactly
Without even reading a lot of that, I do know many people practice the IF schedule of fast for 16 hours, then eat all your day's calories in 8 hours.I don't do either so I'm not going to comment on what is better. But I did want to say I use the Jefit app for my android. You can make your own program on there and it's free.
Your progress in that short time is incredible. I want to shed BF% that easily without the cardio I hate, hehe.
Do I smell a new Intermittent Fasting member?
www.leangains.com
Go forth and be a low fat guru!
Going off on this tangent, Dan I've been reading this blog a bit now, and I'm confused on how you would organize/set up a IF schedule/calorie intake. He does a lot of myth debunking, and discussion of the benefits, but I'm not seeing where you can clearly set something up individually.
Some will fast longer but that is what I do.
My last meal is somewhere between 7 and 8 then I don't eat until lunch around noon.0 -
Didn't read the entire thread yet, but I recommend the DVD to accompany the Starting Strength book. It shows Rippetoe coaching several different people through the big lifts... it really helped me, as I'm learning form from home. No coach, no gym. This DVD was just as important as the book itself. I got the 2nd edition book, not the 3rd edition Kindle because I wanted all the diagrams intact. That said, I plan to get the 3rd edition Kindle at some point because the Press is modified somehow.0
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Yes, I like the videos of that, fairly detailed information on form, for sure. Especially compared to what you'd find out on Youtube.Didn't read the entire thread yet, but I recommend the DVD to accompany the Starting Strength book. It shows Rippetoe coaching several different people through the big lifts... it really helped me, as I'm learning form from home. No coach, no gym. This DVD was just as important as the book itself. I got the 2nd edition book, not the 3rd edition Kindle because I wanted all the diagrams intact. That said, I plan to get the 3rd edition Kindle at some point because the Press is modified somehow.0 -
Yes, I like the videos of that, fairly detailed information on form, for sure. Especially compared to what you'd find out on Youtube.Didn't read the entire thread yet, but I recommend the DVD to accompany the Starting Strength book. It shows Rippetoe coaching several different people through the big lifts... it really helped me, as I'm learning form from home. No coach, no gym. This DVD was just as important as the book itself. I got the 2nd edition book, not the 3rd edition Kindle because I wanted all the diagrams intact. That said, I plan to get the 3rd edition Kindle at some point because the Press is modified somehow.
Indeed. And I got my *kitten* busted and chewed on the SS forum for mentioning I'd googled and watched random YouTube vids of Rippetoe to learn form. Warning: If you post on SS forums, read the bible first. Your *kitten* will be handed to you otherwise.0 -
I'm all about the compound lifts. Why complicate things when you can "keep it simple stupid" and get the same results. That's why I'm interested in these programs.
Also, I enjoy looking like a badass in the man cave portion of the gym.
I feel you. Totally badass0 -
This. You totally weren't doing it right. For example, day 1 of SL 5x5 should be Squats, 5 reps, 5 sets at 45lbs. then 5 reps, 5 sets of bench presses at 45lbs, then 5 reps and 5 sets of barbell rows at 60lbs. Not much weight changing going on here.What I didnt like about stronglifts was when I filled out the spreadsheet, it showed me the weight progression, and I was having to do one set and change weight on the barbell, do one set and change weight on the barbell, etc. It was too time consuming to stop after pretty well every set. I understand the whys of having to do it, but I couldn't.
I don't think you are doing it right. You should be at the same weight for each set during a workout.
She was probably referring to the warmup sets. Yes, there is plenty of weight swapping going on. It's not the funnest thing in the world, but that's life. And t's an itty bitty extra workout, slugging all those plates around.
For example, my squats tonight will look something like this including warmup
45 x 5 x2
95 x 5
145 x 3
195 x 2
245 x 5 x 3 (these 3 are the work sets; the rest were warmps)0 -
This. You totally weren't doing it right. For example, day 1 of SL 5x5 should be Squats, 5 reps, 5 sets at 45lbs. then 5 reps, 5 sets of bench presses at 45lbs, then 5 reps and 5 sets of barbell rows at 60lbs. Not much weight changing going on here.What I didnt like about stronglifts was when I filled out the spreadsheet, it showed me the weight progression, and I was having to do one set and change weight on the barbell, do one set and change weight on the barbell, etc. It was too time consuming to stop after pretty well every set. I understand the whys of having to do it, but I couldn't.
I don't think you are doing it right. You should be at the same weight for each set during a workout.
She was probably referring to the warmup sets. Yes, there is plenty of weight swapping going on. It's not the funnest thing in the world, but that's life. And t's an itty bitty extra workout, slugging all those plates around.
For example, my squats tonight will look something like this including warmup
45 x 5 x2
95 x 5
145 x 3
195 x 2
245 x 5 x 3 (these 3 are the work sets; the rest were warmps)
How did you arrive at that many shifts of weights for warmups? I thought we were supposed to do 1/3 of our work weight for 2 sets of 5, then 1 set of 3 with half the weight then go into the work weight... I want to make sure I warmup right so that when I get into the heavier lifts I'm not hurting myself...0
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