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[Veezy]

I've said this before and people agreed with me. So, since it seems to be popping up, I'll say it again.

Stronglift 5x5 program is an absolutely terrible LP program for one simple reason. The amount of volume that you do with the lifts causes you to prematurely stall and leave little room for anything besides the basic lifts. All of the advanced 5x5 programs are done with the goal of having a day with less intensity and more volume (see texas method for an example). SL 5x5 will cause you to stall. It's better to do a 3x5 program and, should you feel the need, throw in some conditioning or accessory exercises. GS LP is good for that.

For example:

I'm new. Never touched a bar. Work out a few weeks and my squat gets to on day A 225. My next work out is 230 on squat on day B.

On the 3x5 program, day A is 3375lbs of volume and day B is 3450lbs of volume. That's 75lbs more volume over three sets of 5, and a PR should I be a novice, with only a day or two gap. That's great progress for anybody.

On the 5x5 program, day A is 5625lbs of volume. Day B is 5750lbs of volume. That's a 125lb jump over a day or two. While that doesn't seem like a lot, for a novice hitting their plateau, it is. As it has been said, tis easier to get stuck than it is to get unstuck.

So, if you're a novice, and you want to progress and have some wiggle room for some fitness work besides just three lifts, do Grayskull or Starting Strength. GS and SS you could, at 2.5 to 5lb jumps, for over a year. SL isn't going to work that long. Do what you will, but you'll probably get more out of the 3x5 work sets.

 

[Mr.City]

Yesterday was deadlift day and one of the trainers, looking to get a client, came up to me and told me that I will kill my back if I continue to do deadlifts. LOL. He said my form was perfect--not that it means much coming from him. I learned most my lifts from SS.

I just find it funny that normal deadlifts are considered terrible for your back, when you have olympic and powerlifters doings them for years, at a much greater frequency, and they don't have an epidemic of back injuries, no more so than any other athlete.

Wait, he said deadlifts will cripple you for life and then complemented your form?

Anyway, I feel one of the main reasons why deadlifting is demonized is that people can't really teach it right or don't have faith in their ability in their teaching or trainee's ability to learn. If someone can't set their back during a deadlift and hurts their back, then someone gets sued/fired/etc. However, the alternative is to not do anything that strengthens the back, leaving it weak and prone to injury.

I used to workout at a community college gym where this trainer, hell of a nice guy, kept saying that I would destroy my knees squatting. I asked him to show me the right way to squat, and I would guess, he broke at the knees and kept a vertical back. For you newer posters who don't understand what I'm saying, try this by leaning against a wall and sliding down. No one squats this way; no one.

Edit: To add to Veezy's post, if you can get enough stress from a 3x5 workout to drive an adaption to get stronger, why do more work? I suspect the 5x5 comes from Medhi's, the creator of SL, ignorance of programmning or his way of adding more volume for more mass.

 

[reilo]

I saw a LA Fitness trainer attempt to teach this scrawny little kid who never lifted in his life how to deadlift. Poor kid will get himself hurt because the trainer absolutely didn't know how to teach him properly, nor did he know the nuances of it.

 

[Mr.City]

I saw a LA Fitness trainer attempt to teach this scrawny little kid who never lifted in his life how to deadlift. Poor kid will get himself hurt because the trainer absolutely didn't know how to teach him properly, nor did he know the nuances of it.

I can counter with a worse story unfortunately.

I workout at an underground gym (quite literally, it's a basement of an old apartment) and I see what seems to be a couple. The boyfriend is teaching his girlfriend how to deadlift (she looked amazing btw). For the reminder of this story, for reasons that will become clear, I rename the boyfriend "Dickhead McGee.

He shows how to deadlift with some decent form. He then tries to get this girl, who seems be a complete novice at lifting weights, to deadlift 135 on her first. She was simply not strong enough to lift the bar from the floor or hold her back in extension. Rather then guide, he yells at her to try harder. In addition to be a buffoon, he's also dumb as a bag of rocks since this gym has technique plates and lighter bumper plates that would have allowed her to practice the movement.

 

[Echoes of Pink]

I've said this before and people agreed with me. So, since it seems to be popping up, I'll say it again.

Stronglift 5x5 program is an absolutely terrible LP program for one simple reason. The amount of volume that you do with the lifts causes you to prematurely stall and leave little room for anything besides the basic lifts. All of the advanced 5x5 programs are done with the goal of having a day with less intensity and more volume (see texas method for an example). SL 5x5 will cause you to stall. It's better to do a 3x5 program and, should you feel the need, throw in some conditioning or accessory exercises. GS LP is good for that.

For example:

I'm new. Never touched a bar. Work out a few weeks and my squat gets to on day A 225. My next work out is 230 on squat on day B.

On the 3x5 program, day A is 3375lbs of volume and day B is 3450lbs of volume. That's 75lbs more volume over three sets of 5, and a PR should I be a novice, with only a day or two gap. That's great progress for anybody.

On the 5x5 program, day A is 5625lbs of volume. Day B is 5750lbs of volume. That's a 125lb jump over a day or two. While that doesn't seem like a lot, for a novice hitting their plateau, it is. As it has been said, tis easier to get stuck than it is to get unstuck.

So, if you're a novice, and you want to progress and have some wiggle room for some fitness work besides just three lifts, do Grayskull or Starting Strength. GS and SS you could, at 2.5 to 5lb jumps, for over a year. SL isn't going to work that long. Do what you will, but you'll probably get more out of the 3x5 work sets.

According to the SL program, you only start off with 5X5 at the beginning of the program which is an empty Olympic barbell. The additional 2 sets is more for technique practice then anything else. You then progress by adding 5 pounds with 5X5 until you hit two deloads then you drop the number of sets to 3X5 which is exactly what you are saying. It also has you do 5 lifts (Squat, Deadlift, Bench Press, Overhead Press, and Row), not 3.

SL does heavily discourage accessory exercises and conditioning, but every plan is modifiable in the end. I added dips and chin ups to it.

 

[Jason's Ultimatum]

I see a guy bring his young kid in the gym doing DLs. Their form is absolutely horrible, and there are times where I feel like walking up to them and telling them the proper form.

 

[Brolic Gaoler]

I see a guy bring his young kid in the gym doing DLs. Their form is absolutely horrible, and there are times where I feel like walking up to them and telling them the proper form.

I don't really know what to do in these situations. I don't want to be "that" guy. The most I've ever done is run over and emergency spot someone or stop them before they unrack a bar that the weights are not set correctly.

 

[reilo]

I can counter with a worse story unfortunately.

I workout at an underground gym (quite literally, it's a basement of an old apartment) and I see what seems to be a couple. The boyfriend is teaching his girlfriend how to deadlift (she looked amazing btw). For the reminder of this story, for reasons that will become clear, I rename the boyfriend "Dickhead McGee.

He shows how to deadlift with some decent form. He then tries to get this girl, who seems be a complete novice at lifting weights, to deadlift 135 on her first. She was simply not strong enough to lift the bar from the floor or hold her back in extension. Rather then guide, he yells at her to try harder. In addition to be a buffoon, he's also dumb as a bag of rocks since this gym has technique plates and lighter bumper plates that would have allowed her to practice the movement.

smh.

Some people need to be humbled.

 

[DR2K]

Working out with a cold, should I bother?

 

[Mr.City]

Working out with a cold, should I bother?

http://www.70sbig.com/blog/2011/02/dont-train-sick/

 

[DR2K]

http://www.70sbig.com/blog/2011/02/dont-train-sick/

Read through most of it, very insightful. Guess I'll just wait it out a day or 2 more.

 

[abuC]

He might be a crackhead but Dmx makes great workout music. Having a great day at the gym right now, thanks Crackman X.

 

[Petrie]

Working out with a cold, should I bother?

At the gym? No. That makes you an asshole.

 

[kehs]

At the gym? No. That makes you an asshole.

You can strengthen your muscles at the gym, why not your immune system?

 

[DR2K]

At the gym? No. That makes you an asshole.

Eh, in a society of assholes it wouldn't make me feel too bad. Being new years eve and all I doubt there would be much of anyone there.

 

[balddemon]

I see a guy bring his young kid in the gym doing DLs. Their form is absolutely horrible, and there are times where I feel like walking up to them and telling them the proper form.

Please go tell him. Just go up to him and say something like, "Hey is it alright if I give you some advice for deadlifts?" It's something I really wish someone would've done for me when I started out. I had to film myself and get critiqued here speaking of which, I think it's about time to do that again now that I can do 315. But yeah, I would say something, especially since Deadlifts are a serious exercise and will seriously hurt you if you do them wrong. Don't want that little kid getting a hernia before high school.

 

[Petrie]

You can strengthen your muscles at the gym, why not your immune system?

Going and spreading whatever you have makes you a dick, but im sure its commonplace.

 

[kehs]

Going and spreading whatever you have makes you a dick, but im sure its commonplace.

It's the physiological equivalent of helping someone with their form.

 

[cuevas. PhD.]

I've said this before and people agreed with me. So, since it seems to be popping up, I'll say it again.

Stronglift 5x5 program is an absolutely terrible LP program for one simple reason. The amount of volume that you do with the lifts causes you to prematurely stall and leave little room for anything besides the basic lifts. All of the advanced 5x5 programs are done with the goal of having a day with less intensity and more volume (see texas method for an example). SL 5x5 will cause you to stall. It's better to do a 3x5 program and, should you feel the need, throw in some conditioning or accessory exercises. GS LP is good for that.

For example:

I'm new. Never touched a bar. Work out a few weeks and my squat gets to on day A 225. My next work out is 230 on squat on day B.

On the 3x5 program, day A is 3375lbs of volume and day B is 3450lbs of volume. That's 75lbs more volume over three sets of 5, and a PR should I be a novice, with only a day or two gap. That's great progress for anybody.

On the 5x5 program, day A is 5625lbs of volume. Day B is 5750lbs of volume. That's a 125lb jump over a day or two. While that doesn't seem like a lot, for a novice hitting their plateau, it is. As it has been said, tis easier to get stuck than it is to get unstuck.

So, if you're a novice, and you want to progress and have some wiggle room for some fitness work besides just three lifts, do Grayskull or Starting Strength. GS and SS you could, at 2.5 to 5lb jumps, for over a year. SL isn't going to work that long. Do what you will, but you'll probably get more out of the 3x5 work sets.

You don't seem to know how stronglifts works. You do 5x5 until you stall, then Deload then when you stall Again you deload and switch to 3x5 on the lift you stalled. Then when you Deload twice on 3x5 you switch to 1x5 (on an exercise to exercise basis).

This pretty much adresses all your concerns about lifting too much. This works for beginners because they can make faster gains than more advanced lifters and advanced lifters can make gains while not destroying their bodies.

 

[Cooter]

On a cloud right now! I got 2 muscle ups last Wed, 3 this Wed, and I just got four. Fuck yeah!

 

[Jason's Ultimatum]

post pics of urself plz k thnx bye

 

[Cooter]

post pics of urself plz k thnx bye

Posted this a few months back but here it is again.

 

[GiJoccin]

http://www.70sbig.com/blog/2011/02/dont-train-sick/

Meh, he seems to say that if it's a cold, it's OK

Viruses we don't treat simply because they're over too fast for drugs to be of any help, and 99% of the time they don't cause anything more than a head cold.

My understanding is if it goes below your throat, as in, if you're coughing up colored phlegm, you shouldn't work out. But if it's just a sore throat or head cold, you can keep lifting.

I wouldn't do something completely draining, like run for 10 miles, but should be fine with just lifting.

 

[Brolic Gaoler]

Meh, he seems to say that if it's a cold, it's OK

Viruses we don't treat simply because they're over too fast for drugs to be of any help, and 99% of the time they don't cause anything more than a head cold.

My understanding is if it goes below your throat, as in, if you're coughing up colored phlegm, you shouldn't work out. But if it's just a sore throat or head cold, you can keep lifting.

I wouldn't do something completely draining, like run for 10 miles, but should be fine with just lifting.

I wouldn't take health advice from that guy. You don't treat a virus because you can't treat a virus, you can only build antibodies and vaccinate against a virus. Everything you "treat" is bacterial.

If you go to the gym with an infectious illness (virus or otherwise) you're a piece of shit.

 

[X-Frame]

I am not excited for all the New Year's resolution'ers starting next week.

The good news is that 90% of them will be targeting the cardio machines which I don't use.

 

[Great King Bowser]

On the eve of the new year, here's my most recent lift records.

Squat: 110kg 5x5
BP: 70kg 5x5
Barbell Row: 60kg 5x5
Deadlift: 140kg 1x5
OHP: 40kg 5x5
Weighted Chin-up 20kg x4
Weighted Dips 15kg x 8

Bodyweight: 60kg

 

[Jason's Ultimatum]

I am not excited for all the New Year's resolution'ers starting next week.

The good news is that 90% of them will be targeting the cardio machines which I don't use.

They'll be gone in a few weeks. Just hang in there.

 

[entremet]

They'll be gone in a few weeks. Just hang in there.

It's funny how true that is.

The second rush is early spring, where people are getting ready to get beach bodies in just a few months. lol.

 

[Brolic Gaoler]

I am not excited for all the New Year's resolution'ers starting next week.

The good news is that 90% of them will be targeting the cardio machines which I don't use.

Yeah, last year my golds went nuts with treadmills, the rumor is this year we will be getting all new free weights. I'm not holding my breath. I hope there's more women than men this season.

 

[kylej]

Saw an empty Dunkin Donuts iced coffee and food bag in the locker room at the gym this morning. Starting the New Year off right.

 

[Brolic Gaoler]

Saw an empty Dunkin Donuts iced coffee and food bag in the locker room at the gym this morning. Starting the New Year off right.

This is a no shit post.

I got in my car after a session earlier this week and meant to post this.

The radio had an advertisement for planet fitness, they said they have free tootsie rolls for their members and once a month free pizza night.


The fuck?!?

 

[balddemon]

This is a no shit post.

I got in my car after a session earlier this week and meant to post this.

The radio had an advertisement for planet fitness, they said they have free tootsie rolls for their members and once a month free pizza night.


The fuck?!?

Yeah they also have free bagels and cream cheese in the mornings on the 2nd Tuesday of each month. The pizza is the 1st Monday of each month. You would not believe how many more people show up to work out on the pizza Mondays lol.

Nothing wrong with Tootsie Rolls though. In between sets of deadlifts I walk up to the counter and grab one and walk back eating it for my rest.

I mean, it's a reward for working out, right?!

 

[Brolic Gaoler]

Yeah they also have free bagels and cream cheese in the mornings on the 2nd Tuesday of each month. The pizza is the 1st Monday of each month. You would not believe how many more people show up to work out on the pizza Mondays lol.

Nothing wrong with Tootsie Rolls though. In between sets of deadlifts I walk up to the counter and grab one and walk back eating it for my rest.

I mean, it's a reward for working out, right?!

Wow.

 

[abuC]

This is a no shit post.

I got in my car after a session earlier this week and meant to post this.

The radio had an advertisement for planet fitness, they said they have free tootsie rolls for their members and once a month free pizza night.


The fuck?!?

LMAO, I'm not even going to lie, I was thinking of going to Planet Fitness cause it was $10 a month, then I read they don't even have barbells at a lot of locations.

 

[ezrarh]

Planet fitness is an abomination. The worst kind of shit that comes from America.

 

[fredrancour]

LMAO, I'm not even going to lie, I was thinking of going to Planet Fitness cause it was $10 a month, then I read they don't even have barbells at a lot of locations.

I tthink it's company policy to not have barbells because barbells scare the ill-informed beginners that the company markets itself to. They just have smith machines.

 

[balddemon]

That's the thing - some are worse than others. The one I go to has barbells and allows deadlifting and HC/PC, but they don't have any power racks, so it's hard to OHP and Squat. Others have no benches except machines, which is a travesty. However, mine used to have a couple Power Racks but got rid of them for a new line of machines lol. Like, wtf, that's a terrible idea.

 

[Mr.City]

Planet Fitness is not a gym.

http://www.youtube.com/watch?v=qBRG4RkE51Q

Edit:

http://www.youtube.com/watch?v=dxwr7DJcfxI

 

[FallingEdge]

I'm lucky in the sense that my 24 hour fitness membership is free because the company I work for pays for everyone who wants one. It is a fantastic perk.

And I finally got 5 reps @ 225 for bench. Hell yeah!

 

[rando14]

Planet Fitness is not a gym.

http://www.youtube.com/watch?v=qBRG4RkE51Q

Edit:

http://www.youtube.com/watch?v=dxwr7DJcfxI

Whoa was that lady doing 200 lb clean and presses? Very cool.

 

[Jason's Ultimatum]

Hmm. Read a good way to practice doing muscle ups is to get some platforms where it's easier to get up over the bar. I'll try that Monday.

 

[Brolic Gaoler]

I'll just leave this here.

http://www.youtube.com/watch?v=pURfC5CZkGs&feature=related

 

[Petrie]

Happy New Year fitgaf. Good luck with all your goals in 2012.

 

[entremet]

Happy New Years. Pretty tame NYE for me. Three rounds of Gin and Tonics and a shot of Jack. Wasn't in the getting wasted mood for some reason.

 

[abuC]

Happy new years to all in here.


My goals for this year is to bench 415lbs, and I've decided Im going to try my best to push through the pain associated with my right knee and get my squats to atleast a respectable point. I think a lot of it is mental right now, the knee is bad but it's held for squats before, just won't ever be able to go super heavy.

 

[entremet]

Happy new years to all in here.


My goals for this year is to bench 415lbs, and I've decided Im going to try my best to push through the pain associated with my right knee and get my squats to atleast a respectable point. I think a lot of it is mental right now, the knee is bad but it's held for squats before, just won't ever be able to go super heavy.

Is that a 1rep max? That's pretty impressive regardless. Get to eating, bro! lol.

 

[Mr.City]

Happy new years to all in here.


My goals for this year is to bench 415lbs, and I've decided Im going to try my best to push through the pain associated with my right knee and get my squats to atleast a respectable point. I think a lot of it is mental right now, the knee is bad but it's held for squats before, just won't ever be able to go super heavy.

What's your current bench?

 

[Cooter]

New Years goals. Hmm...

10 muscle ups
Squat 405
Bench 345
DL 500
Press 205

All while staying at 185.

 

[abuC]

Is that a 1rep max? That's pretty impressive regardless. Get to eating, bro! lol.

Yeah, just 1 rep is all I need, hell 405 would cut it too lol, just want to join the 400 club.

What's your current bench?

I've done 355 for 1 rep, so I'm a ways off from doing 415 but Im hoping it's possible.

 

[DR2K]

They'll be gone in a few weeks. Just hang in there.

At my old Gym they stuck around until Feb. . .