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Ara Bruno
Fitness Guru
Posts: 774
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 # Posted: 8 Feb 2008 17:44


I am following this Stronglifts 5x5 program:
http://stronglifts.com/stronglifts-5x5-beginner-st rength-training-program/

I was wondering about your thoughts... is it a good program? Should I be doing more or less? Should I stick with it? I am starting week 2 on Saturday.. any and all thoughts on this would be much appreciated. Thanks!
Dean Grimshawe
Fitness Guru
Posts: 1177
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 # Posted: 8 Feb 2008 17:53 - Edited by: wayofthewarrior


I love the 5x5 programme myself. How many times a week are you doing the routine?

Wait a minute, I just read it. 3 times a week.

Go for gold son!!
Dave Nicholson
The Master
Posts: 2094
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 # Posted: 8 Feb 2008 17:54


Stick with it for 2-3 months and see how you feel then.. I think it's a great program. I wouldn't be doing any more than the 5X5 program, unless you work on stretches, etc like glute activation to improve your squat/dl/row.

Make sure to have a nice protein shake w/ some carbs right after your workout, and get plenty of rest. With the squat in every workout, you'll do well gaining muscle and burning fat.

What are lifting for the exercises now? And you're using the barbell and not machines, right?
Dean Grimshawe
Fitness Guru
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 # Posted: 8 Feb 2008 17:58


It's not a great routine if building muscle is your chief aim, or if you want to be a bodybuilder.

However, as far as strength, performance and muscle density is concerned, it's a beauty.

I did this type of routine 5 times a week once for a period and I was chewing on iron bars as snacks. Those were the days!!
Dave Nicholson
The Master
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 # Posted: 8 Feb 2008 18:04


You must have been hungry ALL the time... I was doing it 3x/week and that's when I started adding food to each 'meal'
Ara Bruno
Fitness Guru
Posts: 774
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 # Posted: 8 Feb 2008 18:07 - Edited by: Bruno43


In all reality I would love to build muscle but think I need to get my muscles used to lifting. I am using the barbell and no machines. I am doing squats 3 days a week, barbell row every other one, bench press every other one, deadlifts every other one, overhead press every other one. I can't do pullups or dips yet /shame

My ultimate goal is to build muscle though.. so should I be doing more?

Edit: Ultimate goals is to build muscle and burn fat/lose weight...
Dave Nicholson
The Master
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 # Posted: 8 Feb 2008 18:17


Perfect for now! We've got a while to go before people will even be able to see our muscle very well, so it's best to concentrate on compound movements like the ones here, with progressive loading. Only supplement with an isolation exercise when it will help you with the compounds.

I know it's not best, but I am doing assisted pull-ups/dips now... Since I started, I've moved up from not quite 1, to doing 3.5, and dips I've gone from doing a couple at full assistance to dropping over 20lbs of assistance and doing 3 sets of 6-7 reps... So keep trying!
Minu ~
The Master
Posts: 2592
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 # Posted: 8 Feb 2008 18:21


Quoting: nicholman
I know it's not best, but I am doing assisted pull-ups/dips now...


What could be wrong with strengthening the very muscles you'll be needing for those one day, (full-on), moves?

I think it's great, Dave.
Splint Chesthair
Fitness Guru
Posts: 471
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 # Posted: 8 Feb 2008 19:16


I think everyone should start out with something like Stronglifts, rather than the 3x10 isolated exercises that are so popular. The Stronglifts routine has you doing more actual work than 90% of the people in the gym. Stronglifts focuses on heavy weights so your arms will get bigger without doing bicep/tricep exercise. You can't do heavy deadlifts/barbell rows without getting big arms.

And pull-ups, oh man, definitely make it a goal to be able to do a bunch. I can't believe how much bigger and more defined my arms got from doing pull-ups, and lats! Holy crap, one day I caught a glimps in the mirror as I was leaning over and I thought I had a tumor on my side.
Dave Nicholson
The Master
Posts: 2094
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 # Posted: 8 Feb 2008 19:21


LOL! "Stronglifts.... Growing Tumors since 2006"

I can't wait until I'm doing real pull-ups! And by the end of the year, one handstand press, hopefully...

I think it's a great routine, but I wouldn't recommend it to anyone not familiar with the equipment already - squats, deadlifts, and bent rows can be a bit overwhelming at first... The rest are pretty much obvious...
Shawn W.
Fitness Guru
Posts: 490
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 # Posted: 8 Feb 2008 21:23


I agree with splint. DO what your doing for the next few months then look at branching out to something different that isolates a little more. Every few months switching things up will also help keep your body from adapting as fast.

As far as Pullups, I did 9 chinups today with perfect form (vs swinging) and wow I felt great getting there. Was just a month ago i had terrible form with lots of swinging that I was able to do 6-7.

I'm just excited to see how your starting weights and ending weights look at the end of the program Ara. Keep a journal and post it when you finish. It will help you to see where you started and where you ended up.
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