10

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 on that). If that's the case, I'd offer these up: Deadlifts put much more load on your thoracic spine, arms, shoulders, rhomboids, and hands. You can see ...


7

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 ...


7

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, ...


7

Mehdi gives an answer to this question in the Stronglifts Report. It is not based on actual science, but rather anecdotal evidence, I quote it here. (Page 58) Watch out by the way with people telling you to do half Squats instead of hitting parallel. Half Squats are NOT safer for your knees, they can actually destroy them because they cause muscle ...


7

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 ...


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 ...


7

Hopefully, I can help you sort through some of the information. I think you have every right to be skeptical of the claims on the Stronglifts site, Medhi does tend to overstate things and not dig deep at all. However, broscience is still useful when actual science doesn't have any information on the subject. The good news is that there is still some ...


7

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: ...


7

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 really good, I think your numbers look terrific to be honest. Just keep on the program. The overhead press is probably one of the toughest lifts out there. People ...


7

"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 just isn't for you. In terms of health and fitness, nothing of value happens in a month. If it did, there'd be no fat people, and everyone would have rippling 6-...


7

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 lower back will constantly be in a state of recovery. Adding a lot of sets of deadlifts on top of this will very likely hinder your progress, as you might never ...


7

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 move to 3x5 after 3-4 sessions of failure. The website has all the information on deloading. Essentially though, yes, you will reach a point of doing the same ...


6

Octagonal plates interfere with proper strength training Octagonal plates have no reason to exist, and are actively counterproductive to working out properly. Octagonal or otherwise non-round plates make many fundamental barbell exercises from the floor--including cleans, snatches, and most importantly deadlifts--awkward. Upon putting plates down, the bar ...


6

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 ...


6

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. ...


6

The thing that concerns me is this: Here is my problem. 2 weeks ago I got squeezed by the 142.5kg (314lbs) barbell while doing squats. Nothing really bad happened because I have squat rack, but I felt a little needle pinch in my left upper belly (just under my ribs). I have a mental picture of your upper body folding forward creating an impingement. ...


6

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, ...


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

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. Since waking up this morning, my lower back is very sore. It is as if I did a heavy workout. I don't understand why this happened. This wasn't as sore yesterday. ...


6

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 experience, and the fact you came off of injury I would advise you to use that scapular retraction, but only to the point where your shoulder is in a neutral position. ...


5

It sounds like you want whole-body exercises to lose fat mass, and you want upper-body exercises to improve aesthetics by improving the ratio of upper to lower body size. One option in this scenario is to use a program that is more specific to your upper body, such as GreySkull LP (Linear Progression). It is still a novice's linear strength progression, but ...


5

There are a number of squat variations, and they are all good exercises: front squat, high bar back squat, zercher squats, goblet squats. The mobility issues can be temporary if you work at them intelligently and over time. So I'll address the question in two parts. First is the question you explicitly asked: By all means substitute front squats in place ...


5

Doing something like StrongLifts 5x5, Starting Strength, or Madcow on a calorie deficit is like running into a headwind. It will be harder to make good progress with the weights. Essentially, you will run out of energy before you feel like you are really challenging your strength. There's nothing magical about any of the programs I listed, but the lot of ...


5

Step 1: consult a doctor to determine: If it's really hemorrhoids The severity if it is And the protocol to remedy it. If the hemorrhoid was caused by lifting, then know it won't get any better if you continue lifting the way you do. You can work through minor hemorrhoids, but refine your technique. Step 2: fix your form You'll find that you need to ...


5

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 the ...


5

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 ...


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 progress compared ...


5

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, Squatting three times a week will get you stronger at Deadlifts since it works similar muscles. Read more: http://stronglifts.com/5x5/ From the page explaining ...


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