Posted On:12/27/2010 5:27pm
Style: Muay Thai
Having realized I'm pretty much not going to get any bigger or stronger with just bodyweight stuff, I figure it's finally time to quit making excuses, man up and hit the iron. Stronglifts and Starting Strength look like they're the most commonly recommended for lifting noobs, and the only real differences I see are the number of sets, and whether or not you're doing power cleans or barbell rows. Is one or the other better suited, or is this pretty much just a case of "do whichever you like better, they're both good"?
Posted On:12/27/2010 9:55pm
Stronglifts current form sucks greatly compared to it's past version with push-ups and inverted rows for work capacity stuff. I advocate this routine in it's place
The power clean is the big difference. If you know how to clean and want to clean, do SS. If not, do the practical programming routine. Do NOT pick Starting Strength with no formal training in the power clean and attempt to learn it as you go. Not only will you spend a lot of time learning proper form that could be invested in training other movements heavier that will get you stronger, but more than likely you won't be at a level in your training where you would benefit more from direct power training over maximal strength training.
Last edited by Emevas; 12/28/2010 2:06am at .
You're a scrapper, I like that."-Ronin69
Posted On:12/28/2010 4:02pm
Interesting, and thanks for the link. What did Stronglifts used to look like?
Posted On:12/28/2010 4:12pm
I can't really find a link, but it was basically Squat-some sort of press-some sort of pull-bodyweight work
Posted On:12/28/2010 4:23pm
Previous Stronglifts version.
Bench Press 5x5
Inverted Rows 3xF
Reverse Crunch 3x12
Overhead Press 5x5
Prone Bridges 3x30sec
I loved doing the over head press, it makes you feel like a super hero
Posted On:12/28/2010 4:30pm
So looking at what SL used to be, and the routines on the FAQ there, I guess my question is if there's a practical difference between the 3x5 and the 5x5 methods.
Posted On:12/28/2010 4:34pm
5x5 has more training volume, which is more beneficial for a new lifter, as it allows more attempts to practice the squat with every training sessions.
3x5 v 5x5 is not worth worrying over though. In one you lift heavy stuff a lot, and in the other one you do a lot of lifting of heavy stuff. Most beginner programs will get the same results, you just pick the one you like and run with it.
Posted On:12/28/2010 4:41pm
Cool, thanks. I'm actually pretty excited to start, all the previous attempts I've made at lifting pretty much came before I was capable of setting a routine and staying with it long-term.
Posted On:12/28/2010 11:24pm
Style: Muay Thai n00b
I started SL 5x5 about a month ago after reading about it here and doing a lil' research on a whole flock of 5x5 options and while I'm still doing fairly light weights (lighter than when I did stints of lifting at college by at least half) my technique has improved a lot.
The main difference between the old and new SL is the "assistance" exercises (the pushup/pullup/crunches/etc) were dropped to an optional though I definitely keep doing them as the workout even with them is pretty quick and if you have the time why the hell not do them?
Either way just make sure you keep doin' squats and drinking milk and good things will happen sooner or later.
Posted On:1/06/2011 10:05pm
Okay, tomorrow is the first day I go to get my grunt on. As I understand it, I should basically do few warmup sets starting with the empty bar first, then add weight until the bar speed slows, and that's my starting weight to do my work sets with? I get the idea, but in what increments should I be adding weight? I don't think I caught that in the wiki up there.
Edit- Never mind, I found the warmup calculator. Handy.
Last edited by Neo Sigma; 1/06/2011 10:14pm at .
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