Started Stronglifts 5x5. Is it enough??

gollywog

hey guys, have just started 5x5's.
I am enjoying it so far. i love the steady progression.

Sometimes however it feels like I'm barely in the door of the gym before I'm finished and leaving. I add in some sets of 3x8 isolation lifts after each main workout but it still seems like I'm not doing a lot.

Is this programme enough to build muscle and strength? Or are there ways I can improve it to speed up progress??

Thanks guys,
P

Alf Veedersane

You've only started.

In time you'll find the workouts take longer and longer and you won't have much in you for doing other exercises.

But by all means work something else in for now when it's not overly taxing.

It's a tried and tested program for building muscle and strength, provided you do your bit as regards nutrition, sleep, etc. as well

gollywog

Ah that's good news then. I genuinely am enjoying this kind of training so I was hoping for that response.

I have been lifting for roughly a year. Was 64kg, I am now 79kg. I have put on a little fat but nothing major.

I didn't start the programme with just the bar though, I started relatively heavy for me. Will this cause issues??

Sorry if the questions are dumb guys.

Alf Veedersane

It won't be an issue. It would just mean you'd hit a plateau sooner than you would if you started with the bar.

All I'll say is trust it and keep going. Especially since you enjoy it.

gollywog

Alf Veedersane wrote: »

It won't be an issue. It would just mean you'd hit a plateau sooner than you would if you started with the bar.

All I'll say is trust it and keep going. Especially since you enjoy it.

great stuff! thanks for the help

Chancer3001

If you're finished too quickly, could you not lift heavier weights and take a minute extra recovery?

Say instead of benching 60, 2 minutes off then going again, bench 70, 3 mins off??

Deano7788

Chancer3001 wrote: »

If you're finished too quickly, could you not lift heavier weights and take a minute extra recovery?

Say instead of benching 60, 2 minutes off then going again, bench 70, 3 mins off??

One of the main points of stronglifts (and SS) though is that you build up gradually through Linear Progression, and not go heavy straight off. Making a jump like that would kind of defeat the point.

Alf Veedersane

Chancer3001 wrote: »

If you're finished too quickly, could you not lift heavier weights and take a minute extra recovery?

Say instead of benching 60, 2 minutes off then going again, bench 70, 3 mins off??

That's a YNDTP strike.

chriity139

Once you are anywhere near your 5 rm on a compound exercise this program will really take it out of you but if you are only new to it keep doing what your doing and increase little by little each week.

What I usually do is do my 5x5 on a compound exercise at the start, would be finished in 20mins or so including my warm up sets then I would do lighter accessory moves which might take another 45-60mins.

If you have any questions feel free to mail me as I have been through my fair share of 5x5 programs.

deadlybuzzman

I've just started madcow which isn't a whole lot different and as the first few sets of squats were quite easy I paused at the bottom of each rep for a couple of seconds and the same for bench.
Instant fix!

Alf Veedersane

deadlybuzzman wrote: »

I've just started madcow which isn't a whole lot different and as the first few sets of squats were quite easy I paused at the bottom of each rep for a couple of seconds and the same for bench.
Instant fix!

Yeah but you know when you should be hitting your 5RM on that so the first 4 weeks or so are going to feel easy.

guile4582

I am thinking of doing 5x5 soon, sorry to butt in, but does this mean I go from deadlifting 110kg for 3x12 (exercise in my current routine) back to an empty bar?

Taylor365

If you can deadlift 110kg 3x12 i would have thought you'd have enough sense to figure out where to start on the 5x5 program....

gollywog

hey guys,
I am a beginner, have only been lifting for a year roughly. But I am quite comfortable with the compound lifts.

Im 5'9'' and weigh 79kg.

My 1RM bench is 80kg (I started 5x5 @60kg)
My 1RM deadlift is 185kg (I started 5x5 @ 130kg)
I havent done a back squat 1RM yet but today i did 5x5 @ 85kg comfortably.

How does all that sound?

Blacktie.

gollywog wrote: »

hey guys,
I am a beginner, have only been lifting for a year roughly. But I am quite comfortable with the compound lifts.

Im 5'9'' and weigh 79kg.

My 1RM bench is 80kg (I started 5x5 @60kg)
My 1RM deadlift is 185kg (I started 5x5 @ 130kg)
I havent done a back squat 1RM yet but today i did 5x5 @ 85kg comfortably.

How does all that sound?

Sounds like your no.'s are all over the place. 185 kg 1RM deadlift with a 1RM ~100kg squat and 80kg bench? That seems bizarre to me!

gollywog

Blacktie. wrote: »

Sounds like your no.'s are all over the place. 185 kg 1RM deadlift with a 1RM ~100kg squat and 80kg bench? That seems bizarre to me!

yup i thought that aswell. My triceps need alot of work which i think is holding the bench back. So my trainer says anyway.

I only started back squatting a few weeks ago because of very tight shoulders, it was very uncomfortable to grip the bar at back so i just front squatted until then.

And i just find the deadlift an awful lot easier than the rest!!

gollywog

Did my 1RM squat today. 120kg @78. How is that in relation to my weight?

Alf Veedersane

Out of interest, why were you testing if you're following the program?

Ain't nuthin wrong with a squat that's a touch over 1.5 times your BW

TimeToShine

guile4582 wrote: »

I am thinking of doing 5x5 soon, sorry to butt in, but does this mean I go from deadlifting 110kg for 3x12 (exercise in my current routine) back to an empty bar?

Quit doing 12 reps of deadlifts!

Start at a weight you're comfortable with.

gollywog

Alf Veedersane wrote: »

Out of interest, why were you testing if you're following the program?

Ain't nuthin wrong with a squat that's a touch over 1.5 times your BW

To be honest I was on a rest day today but was seriously bored. Then I became curious about my max squat. So boredom and curiosity is why I was there today lol.

Cool I'm glad it's a decent squat. It's nice to see the progress I've made so far was very weak a year ago

Mellor

gollywog wrote: »

Did my 1RM squat today. 120kg @78. How is that in relation to my weight?

It's decent progression in relation to your time weight. But it's low compared to your strength/deadlift.

Is it a regular deadlift, from the floor, straight bar etc.

gollywog

Mellor wrote: »

It's decent progression in relation to your time weight. But it's low compared to your strength/deadlift.

Is it a regular deadlift, from the floor, straight bar etc.

OK I was thinking that. The most difficult part of back squatting for me is getting used to just having large weight sitting on my back. I don't have a lot of muscle mass as padding lol!

And yes iI deadlift the standard way, straight bar off floor

Taylor365

gollywog wrote: »

OK I was thinking that. The most difficult part of back squatting for me is getting used to just having large weight sitting on my back. I don't have a lot of muscle mass as padding lol!

And yes iI deadlift the standard way, straight bar off floor

You want to find the 'shelf' for squatting. Makes it much more comfortable.

gollywog

Taylor365 wrote: »

You want to find the 'shelf' for squatting. Makes it much more comfortable.

Ya I'll try moving it down a bit man cheers

Alf Veedersane

Keep your back tight...helps finding that 'shelf'.

gollywog

Alf Veedersane wrote: »

Keep your back tight...helps finding that 'shelf'.

Cheers for the tip man

Mellor

gollywog wrote: »

OK I was thinking that. The most difficult part of back squatting for me is getting used to just having large weight sitting on my back. I don't have a lot of muscle mass as padding lol!

And yes iI deadlift the standard way, straight bar off floor

Some people are built for squatting, others for pulling. So there's no set ratio. But the muscles used are similar, so i'd imagine that once you have the technique nailed in for squats you should make some quick progress. 140-150kg should be achievable imo.

Hows your hand position, specifically your grip?
Can make a huge difference with setting up comfortably.

gollywog

Mellor wrote: »

Some people are built for squatting, others for pulling. So there's no set ratio. But the muscles used are similar, so i'd imagine that once you have the technique nailed in for squats you should make some quick progress. 140-150kg should be achievable imo.

Hows your hand position, specifically your grip?
Can make a huge difference with setting up comfortably.

Hopefully that's true Mellor

As I said before I only started back squatting very recently as I had very tight shoulders, and couldn't grip the bar at the back comfortably. I've worked on flexibility and have gotten flexible enough to squat while holding it with a wide grip. Would this be affecting it?

Alf Veedersane

gollywog wrote: »

Hopefully that's true Mellor

As I said before I only started back squatting very recently as I had very tight shoulders, and couldn't grip the bar at the back comfortably. I've worked on flexibility and have gotten flexible enough to squat while holding it with a wide grip. Would this be affecting it?

Keep working on your shoulders. If you can bring your grip in a bit, it will help getting the bar in a comfortable, secure spot on your back.