10 votes
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Why are deadlifts so much more taxing than other workouts (say squats)?

After reading your comments to John P's quite accurate answer, I think the question you're really asking is "why are deadlifts so much more taxing than squats" (maybe rename the title if I'm accurate ...
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7 votes
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Stronglifts Adaptation Questions

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 ...
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7 votes

Struggling with barbell row and overhead press - StrongLift

Squat - 110 lbs BP - 75 lbs Row - 80 lbs OHP - 55 lbs DL - 165 lbs As you can see the barbell row and the OHP are lagging behind. Your row is stronger than your bench press which is actually ...
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  • 14.9k
7 votes

Why am I not seeing any change in body composition or weight?

"almost a month ago" - Almost? ALMOST A MONTH?! I'm going to be harshly honest here; come back in a year, and give me the new numbers. If you can't stick with the program for at least a year, this ...
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  • 17.3k
7 votes
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Should beginners be doing Rounded Back Deadlifts in a beginner strength training program?

There's the answer in the general case, and there's the answer for this case. First this case, then the general. You Are Fucking Around Starting Strength, but with carrying exercises...StrongLifts, ...
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7 votes
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Can a routine be designed around deadlifts?

5x5 deadlift is absolutely fine, but not during the SL5x5. As Aequitas nails on the head, the Stronglift 5x5 program already includes 5x5 squats, 3 days a week, and as such, your legs, glutes and ...
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7 votes
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Doubts about the SL 5X5 program

What happens if I reach a limit? What if I fail to get 5 reps What if I keep failing at the same weight You will probably reach your 5x5 limit on OHP quickly, the program tells you to deload and ...
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  • 6,954
7 votes

Is Stronglift 5 x 5 really suitable for all beginners? Even those with messed up muscle imabalances?

I'm not so sure if it's suitable for me. Mainly because I suffer from bad anterior pelvic tilt, hip shift, weak quads, and rounded shoulders. None of these things are actually problems - either for ...
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6 votes

Weight lifting always leading to illness

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 ...
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6 votes

Pendlay Row: It doesnt connect the lats

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, ...
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6 votes
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Did walking & stretching on my rest day made my lower back sore?

You're sore Wednesday because you squatted Monday. Soreness from lifting can easily last two or three days, and even get worse on later days. It's called Delayed Onset Muscle Soreness or DOMS. ...
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6 votes
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Scapular contraction: should I always do it?

The bottom line is you want your shoulder in a neutral position. That doesn't necessarily mean full scapular retraction, but it's a cue that helps a lot of people. Considering your level of ...
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6 votes
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Is StrongLifts 5x5 for powerlifting or bodybuilding?

Stronglifts is a novice program. Stronglifts is neither a powerlifting, nor a bodybuilding program. It is a novice linear progression. It is well suited for novice lifters who have the capacity to ...
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5 votes
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Will a full-body routine like this be effective for muscle mass gain?

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....
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5 votes
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Why do deadlifts hurt my lower back

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 ...
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  • 4,494
5 votes

Stronglifts Adaptation Questions

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 ...
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  • 2,725
5 votes

Why are deadlifts so much more taxing than other workouts (say squats)?

5×5 stands for five sets of five reps. These are the sets and reps you do on every exercise except Deadlifts. Deadlift is only one set of five reps (1×5) because doing more would beat you up. Plus, ...
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5 votes
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Holding weights on bench press flyes

I'll preface this by saying this is purely my opinion based on many years of training and experience as a trainer. I, personally, would not perform “one more set with heavy weight stretching my ...
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  • 6,641
5 votes

Should I grind or should I fail?

Injuries will hinder your progress more than lifting lighter. Focus on technique if you want long term gains.
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  • 63
5 votes
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Should I grind or should I fail?

There's acceptable "grind" and unacceptable grind, and I don't trust novices to tell the difference. Someone in your position--which I assume means, a beginner doing a novice program with an ...
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5 votes
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At what point is it worth using a powerlifting belt?

TLDR: I am going to argue that you should use a lifting belt whenever you decide that powerlifting is the sport that you want to invest money in to. You do not have to use a belt, but it can benefit ...
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  • 6,056
4 votes

What should be the correct time to wear a belt (if any)?

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 ...
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4 votes

Critique my SL + Greyskull hybrid

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 ...
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4 votes

Workout buddy deadlifts 1200?

A 1200 pound deadlift would be a world record in any category (raw/equipped etc), so yeah he's lying. There doesn't seem to be a world record in standing military press, but the highest numbers I'm ...
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  • 2,725
4 votes
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Preventing upper back from rounding while squatting

Deadlift properly It's almost impossible to remotely determine what the trouble is, but: during deadlift, while pulling, my upper back is rounding but once I reach the top most position, ...
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4 votes
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How to safely release the bar in the power rack when doing squats?

The safety bars should be set a few inches below the lowest the bar could conceivably go during a successful squat. This way, if the squat goes wrong in any way, you just lower yourself to the bottom ...
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4 votes
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How should squat form change based on proportions?

Caveat: Proportions is an indicator of how your squat form could look. Actually measuring your limb and torso lengths and trying to mathematically deduce "correct" form is rarely beneficial, and can ...
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  • 715
4 votes

Balance issues with the overhead press

Without seeing you press, I'm uncertain what's causing your imbalance. However, you may be able to improve your balance in the press by: Picking a point of focus. Before beginning each repetition &...
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4 votes

Will I gain mass effectively with this program? Slightly modified stronglifts 5x5

Yes, you can do 7 workouts every 2 weeks instead of 3 per week. Mark Rippetoe has stated that doing a Starting Strength workout every second day is fine for a novice, and that the normal 3-per-week ...
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4 votes

Used to Do StrongLifts But Now Have to Work-Out at Home due to COVID-19

Unfortunately, unless you have a good home gym set up, you aren't going to be able to carry on with the StrongLifts program. Sorry, but that's just the way it is. Now, focusing on the positive, ...
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