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12

We get a lot of this type of question: "we know X, but can we scientifically prove X?" The answer, almost invariably in the field of strength training, is no. Science is dead; long live science There's an enormous number of variables in strength training: nutrition, hormones, time of year, mood, prior training, genetics, exercise selection, proper form, ...


11

Given the additional information you've posted, it sounds like you are simply hitting a wall. Those are good numbers on the squats and deadlifts, so it's possible that you're not recovering (perhaps from too little sleep?), but it doesn't sound like that's the case. I would see if switching to 3x5 instead of 5x5 allows you to progress. When I started with ...


10

Between this post and the prior one asking for 5x5 squat help, I strongly recommend seeing a qualified personal trainer and also your Dr. for a physical prior to any more exercising. Based on your posts, you're overweight, out of shape and do not have a background in weightlifting, this is a combination that could get you SERIOUSLY injured. Stop, get a ...


10

Deload Deload. Significantly. 10% at a minimum, more likely 20% for such a significant break. I tried to start back where I had left off after a one-week break, and it messed up my progress significantly in the short and long term. Think of it this way: say you started with a 1RM of 135, and squatted, say, 95x5x5. By squatting increasingly heavy weights ...


9

Keep in mind that the bench and rows are using smaller muscles than the squats and deads. However for the rows to be that far behind the bench tells me you started the bench higher than the program would otherwise specify. In truth your rows should be another 20lbs heavier than your bench. There are usually two reasons why you can't make a lift: The ...


9

Medhi has different articles to cater to different populations with SL 5x5 being the perfect fit no matter where you are... Want to gain weight and look like an Adonis? Want to lose weight and get stronger at the same time? Etc. The important thing is that you open your sights to other sources of information. The facts are: Any weightlifting program ...


9

If you are on StrongLifts 5x5, a beginner program, then the problems associated with endurance training and max effort training won't be severe enough to worry about. First, a 5K takes less than an hour to complete. Second, you haven't gotten to the place in your training where you really have to choose which way you need to go. Now, to keep your 5K ...


8

The reason you only do 1x5 with deadlifts is because you already are doing 5x5 squats, making the deadlift an almost redundant exercise. As Mehdi says, since they target a lot of the same areas, by the time you get to your deadlifts you will be GLAD that you only have 1x5 to do. At the beginning when the weights are very light, you will certainly feel like ...


8

As a beginner is about the only time you can lose fat and build muscle at the same time. So, my suggestions for getting started: Keep your diet in check. Nutrition helps you lose the weight while still getting enough energy to get your work done. 1g protein per pound of body weight. Stay light on the carbs, only post workout if you can do that. Pay ...


7

It's not a problem: In fact rowing is a good warmup exercise before you lift. You can do your rowing after you lift on the same day Do lighter rowing on your days off Conditioning work is different than lifting work, and as long as the rowing is low intensity it will not interfere with your lifting. If you want some high intensity rowing sessions, it's ...


7

I've seen you ask and answer questions, so I'm certain you have most of the theoretical answers you seek. Now, to make them realistic (aka broscience that's working for me). Don't eat when you are hungry. Eat when it's appropriate. Don't eat because you feel like it; eat because you don't want your body clinging to the fat you have. It's not just about ...


6

Stronglifts works quite well for women, as long as some adjustments are made. Do note that these tips may not be applicable to all, but certainly to those rather new to lifing weights (Stronglifts is a beginners programme, after all) Lower the starting weights. This can be tricky, if your gym doesn't have any bars which allow you to go lower than 20kg. If ...


6

I follow a version of the 5x5 program and have found it VERY helpful in developing strength with a side benefit of additional calorie burn (during/post workout). If your real focus is on weight loss - and I'll assume it body fat (BF%) loss you're looking for - you should really focus on your diet. A complete exercise program + diet is key to any weight ...


6

Strength alone? It's okay to want to do more than just strength training. The thing to realize, however, is that the initial period where you start lifting heavy can be very productive if you focus on it, and much less productive if you try to chase two rabbits at the same time. StrongLifts, like Starting Strength and other 3x5 or 5x5 programs, is based ...


6

The exercise famous for being hard on the knees is the leg press - not squat. If the squat is done with the correct depth (hip lower than the knee) so that the change of direction is NOT done while the knees are at right angles, it shouldn't hurt the knees. If you get some soft knee wraps you might be able to convince her to squat with those. If not - I ...


6

I will say that I have had more stress on my knees from martial arts training than I ever had from heavy squats. The book Starting Strength has some good information on why this is. The important and critical factor is getting the hips below the knees before changing directions. The depth causes certain things to happen that protect the knees: Posterior ...


6

Officially, all accessory workouts have been removed from the StrongLifts program because people were getting too strung up over them. Accessory workouts are supplemental--they should only serve to assist with your individual goals. However, people were falling into the "more is better" trap and adding all of the accessory workouts into their routine (to ...


6

Step 1: Detail your goals, and prioritize them. You will find that building a good base of strength will help take you a long ways toward your goals. Step 2: Figure out how you should be eating to address your immediate goals. While you are a beginner, you can cut body fat and gain strength at the same time. However, you may start hitting plateaus ...


6

Don't Drop Your Deadlift! Don't listen to StrongLifts' recommendation of dropping your deadlift weight by more than 50%. It's a 5x5 program with deadlifts at 1x5, so you should be dropping the weight a little bit, perhaps 20 or 25%, but definitely not from 425 to 190. You would lose strength or at least leave strength gains on the table. With your numbers, ...


6

Presuppositions The presuppositions in this question are mistaken. A) It is possible to gain muscle and lose fat at the same time if the conditions are right. B) It's not true that one should not change one's training program while cutting--one should still do some heavy lifting, but the program should change. The point of heavy lifting during a cut is to ...


5

Deadlifts are only 1x5 because you should be moving a vastly heavier weight with them than with anything else. The deadlift is the most efficient of the lifts and allows the most load. That's great, except that doing sets across is generally not necessary with a novice's sets of five, and doing additional sets with any real weight makes for a brutal ...


5

Stronglifts starts out very light, but once you reach significant weights, you will need every precious hour of rest and recovery you can get. Heavy squats done 3 times a week (plus deadlifts and all the rest) are demanding enough on the body that doing extra biking or running will ruin your lifting progress and leave you feeling lethargic and weak. If you ...


5

In case you have not seen them, there are three sites on the StrongLifts page itself dedicated to increasing mobility. Shoulder dislocations Shoulder pec stretches Thoracic Extension on roller Of those I have only been doing the shoulder dislocations. Contrary to what the author of stronglifts says I would not recommend using a flexible band. This only ...


5

Typically, no. What I've been doing is getting through the warmups as quickly as I can without rushing. When I'm done with the warmup work, I allow myself a proper amount of rest before the first work set. How much rest you need really depends on you. If you have a head cold, or are running on too little sleep, you may need an extra few seconds after ...


5

I'll assume you are a novice lifter (since you're doing stronglifts), with a goal of strength. You don't need additional tricep work. Triceps are worked every workout with either bench press or overhead press. If you have the capacity for extra arm work at the end of a workout that included benching or pressing 5x5, you must be just beginning stronglifts. ...


5

Unless your goals include having a strong back-squat there is nothing wrong substituting them with front squats I'd be curious to know why your physio would suggest one of the other, but I strongly recommend heeding her advice. But both variants are useful for building powerful legs, and while front squats will engage your quads more than back squats. While ...


5

Right now, today, I could back squat 100kg for five. But if I were starting a per-workout linear progression like StrongLifts, it would be a terrible idea to start with 100kg. Even 90kg would be ill-advised. I don't want to start lifting at my 5RM or even a high percentage of it. I want to leave some space as a buffer so that I can continue to add weight. ...



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