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6

Bent over rows are not bad for your back when you are used to handling the weight. However, when your bent over row (AKA Pendlay Row) is pretty close to your deadlift weight, as happens on SL5x5, then it's hard to balance it all out. For example, I'm an over 500 lbs deadlifter and can comfortably row 200 lbs for reps. Get too much over that and and I'm ...


6

Your training really depends on your goals. There are several factors that program writers have to consider: Training effect: will this help you achieve goal X? In this case increase in muscle mass. Recovery: how quickly can someone train again if they do this routine once. Or what can they do while the body is recovering from some earlier work. As ...


5

Is my 5x8 adaptation a good or bad idea? I don't think it is a good idea. The 5x5 format is for a purpose, to do heavy lifts for many sets, to add strength. Increasing reps per set will lead to more work yes, but you will lift less on the next sets, leading to a more endurance focused workout. What difference will 5x8 have on my ...


5

If physique is your primary goal, then your changes are not bad. However, it does require some adjustments to how you approach progression. First and foremost, volume is the #1 determiner of how much muscle you put on (citation). There are a wide variety of ways to increase volume. One strategy is to maintain the same weight while you increase volume: ...


4

First, understand that stress in any form depresses your immune system. Lifting weights is a training stress, and in particular deadlifts can really push you over the edge. The goal is that when the stress is lifted and you recover you are at a stronger position. I have no idea what your current stats are with the squat, bench, deadlift, overhead press, ...


4

My advice will be a bit different, but there's some preliminary things to understand first: Determine the nature of your soreness first: Back pump (where there is an uncomfortable tightness in the lower back) is normal and nothing to be concerned about. Sharp pain, or even a dull pain that is different from general tightness is a symptom of bad form which ...


4

I think you touched on your problem in your notes. A common problem with beginners is that they tend to lose torque when starting the pull. I've seen this many times: a beginner will set up behind the bar, get into a great position, load up, then start the pull. Immediately their butt will shoot up, their spine will over-arch in one direction or another ...


3

5x8 changes the program drastically. It will be harder to add weight regularly, and the stimulus will tend more towards endurance and hypertrophy than strength. I'm not sure that's a good idea but you're free to see how it goes. I would say that you're dramatically changing the character of the program by doing that while also adding so many assistance ...


3

I wouldn't sweat the difference in weights you can do on one versus the other, there can be a lot of good reasons for that. The angles, range of motion, and muscle involvement all shift. On heavy barbell rows, despite your best efforts, your chest will drop a bit to meet the bar. On the lever machine, you can't get away with that. On a pure row, the weight ...


3

yes it does leave out the lower back, hips and hamstrings you use to help generate power resulting in far less weight used BUT... you get more stimulation on the target areas like the middle traps and lats no you have not Simply put if you want to gain lots of mass in your genral back then go with the pendaly or normal bent over rows but if you want to ...


3

Lower back pain is commonly caused by improper form. Squats, DL's, and rows will do this to you if you allow your lumbar to go into flexion during any parts of the lifts. Film yourself when squatting, deadlifting, etc, and see if you are maintaining extension or going into flexion. My experience is this is why low back pain persists. Also, word to the ...


2

You aren't telling us about your diet or sleep schedule. Both these factors are important when considering illness. [This part should be a comment, but I can't comment yet] Answer: If it is directly related to going to the gym you might want to make sure you are washing your hands thoroughly after a gym session. The gym is a great place for germs to spread. ...


2

I started 5x5 in May 2014, and the workouts have lengthened to 1.5--2 hours depending on which workout I'm on (shorter for Deadlift day). For reference, my current lifts: Squat: 240 Bench: 160 OH Press: 95 Deadlift: 285 I switched to 3x5 on squats on 10/1. I will be 62 in December. I've deloaded three times on squats, 4 times on OH press, but not on ...


2

First off, and most importantly - A belt should not be a fix for bad form! That said, a sore back is common when deadlifting. You should get a professional - a real professional - not your local gym-head or 5 $ a hour trainer to coach you. Good form is crucial, especially on heavy exercises. The money you invest in learning the basics will come back ...


2

IMO, a belt shouldn't be necessary until you get to a weight about 2 times your bodyweight, if even then. Fix your form, don't try to patch the problem with a belt. If your back is hurting, you're probably leaning forward and rounding your back to compensate for tight hip flexors or limited ankle dorsiflexion. Video or have someone else video you while you ...


2

The Rippetoe video is fairly comprehensive, and I use it as the basis of my setup. The bar should feel almost like it's locked into your back when you find the spot. When you squeeze the shoulders together and get the bar in the right spot, there's sort of a groove that forms (or will form after some delt development). I take my grip, squeeze my shoulders ...


2

Use some calculator to calculate your macros, a simple one like this There are three major macronutrients, or macros for short : Protein, Carbohydrates and fats. Using the macro calculator you can calculate how much of each do you need daily. Fill those needs, and you will lose weight, if that is what you want. Use a site like myfitnesspal to track your ...


2

I will try to add additional information. Maybe these are not your cases, but it might help someone who has these problems and probably will allow you to think outside the box and will give an interesting direction to your thought. Do not think that everything goes down to reps, counting weight, eating right, etc. When you want to go to the max, you need to ...


2

I don't see the point in switching up your program instead of fixing your nutrition and sleep. Moreover, I don't see the point in doing this specific hybrid. If you want rows, try Phrak's GSLP: As is, you're making a lot of changes to parts of the program that have nothing to do with your stated desires for customization. Many seem both arbitrary or ...


2

It's a little hard to write this out, but when benching "power lifter style", I usually approach like this: Try to drive your shoulder blades into the bench. You want lots of positive and balanced contact between your upper back and the pad. You will be on the toes / balls of your feet, which helps to arch your back. Your feet will be nearly under your ...


1

Well it is very easy actually, use some calorie calculator to find out how much of calories you need. Then find a proper macro balance, that you think will work for you. For example, mine is 40% protein 40% carbs 20% fat. As a person who does stronglifts you might not find it good for. Good sources of carbs: ...


1

What helped for me were two things: Go a little deeper on the squats (just below parallel). It tends to relieve the pressure on the knees. Take longer rests between sets. I used to rest about 30 sec. to 1 minute between sets, but after having some pain in my knees I took 2-3 minutes of rest between sets & noticed to experience less pain. And most ...


1

This schedule looks pretty good! On the SL site he discusses how to break up rest when adding in intense cardio here. Assuming your core days are not too much, everything looks in order, though I'm a little curious about what that work consists of. Your core strength will be tremendously increased if you follow the SL plan with correct form. Just don't wear ...


1

pass, Since your goal is to develop functional strength, StrongLifts is a great program for that. To get the best of StrongLifts, it's recommended to perform them 3 times a week. One of the reasons is because since you're starting with a low weight (empty bar), it would take a longer time for you to start lifting heavy weights. Since core days are recovery ...


1

I don't think a high or low bar squat should necessarily cause knee pain: both are okay when performed correctly. As such, I wouldn't look at that as the cause of your issue. The low bar squat is "better" because you can push more weight. There are a lot of competitive level crossfitters that never low bar squat: their knees are fine. Regardless of all of ...


1

1) Some people (especially women) seem to have much more pronounced arches even when trying to be neutral. Bret Contreras has linked that a bit to more of an illusion resulting from differences in body composition (larger hips, larger butts, usually less back muscle tissue). But it's pretty common to see these crazy arched backs. Try standing up "straight" ...


1

Judging by your height and weight, you seem like you require a more beginners approach to weight lifting and power lifting is not recommended. Since you dont have a solid base, it will be very tough for you to mantain a proper form. I recommend you to start using machines for all the mentioned exercises, the machines prevent unwanted injuries and also ...


1

The routine you posted, as well as the one in the link you provided in the comments, take some ideas of High Intensity Training (HIT) to make single sets work. The general idea behind HIT is going as hard as you can, often using intensity techniques. Once the set is done, you gave it your all and there's nothing more to do, so you move on to the next ...


1

Hi Iain, Do you take multi-vitamins? If not, you need to add multi-vitamins to your daily intake. Vitamin C is especially needed for immune system boost. Since you've already sought medical help and nothing obvious could be found, I would start with taking the multi-vitamins. Our bodies can't produce all the nutrients it needs; that's why ...


1

I am doing stronglifts on a deficit (1760 calories a day). I am 5'7" and weigh 173. I was 172 when I started back on the program. I had to stop going to the gym for financial reason, and from October '14 to Feb '15 I gained 20 lbs. Over this first four weeks I shot up to 178lbs and I am now on a downward trend. My goal is to lean up (just not be a fat-ass ...



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