Stronglifts 5x5 3.5 Days?

**PerseusStoned** · Posted On: 10/16/2011 2:46pm

Hey everyone. I know, I know noobs aren't supposed to even think about modifying basic lifting programs, but as Medhi addressed almost every other possible modification in his report but this one I figured it might warrant discussion.

I would like to work-out and rest 3.5 days a week, as opposed to the traditional 3 day work-out, rest for 4. Would that work for someone with four months of gym experience prior to starting the program or is the extra day of rest needed for complete CNS recovery?

**Cullion** · Posted On: 10/16/2011 3:13pm

Leave the programme alone until you reach a plateau.

**jspeedy** · Posted On: 10/16/2011 5:24pm

Originally Posted by PerseusStoned

Hey everyone. I know, I know noobs aren't supposed to even think about modifying basic lifting programs, but as Medhi addressed almost every other possible modification in his report but this one I figured it might warrant discussion.

I would like to work-out and rest 3.5 days a week, as opposed to the traditional 3 day work-out, rest for 4. Would that work for someone with four months of gym experience prior to starting the program or is the extra day of rest needed for complete CNS recovery?

I'm not sure what you're saying can you explain more? Are you saying you want to lift the full three days as the program outlines then do half of a workout? How do you workout and rest 3.5 days?

**PerseusStoned** · Posted On: 10/16/2011 5:46pm

Originally Posted by jspeedy

I'm not sure what you're saying can you explain more? Are you saying you want to lift the full three days as the program outlines then do half of a workout? How do you workout and rest 3.5 days?

You're right, sorry should have been way more specific. I would like explore alternating my rest and workout days continuously. This is a result of being able to work-out freely and not on scheduled days.

Traditionally Stronglifts is performed Monday, Wednesday, Friday. An example two weeks of what I am talking about would go:
Monday - workout
Tuesday - rest
Wednesday - workout
Thursday - rest
Friday - workout
Saturday - rest
Sunday - workout
Monday - rest
Tuesday - workout
etc.

**It is Fake** · Posted On: 10/16/2011 5:53pm

Why.?

**PerseusStoned** · Posted On: 10/23/2011 10:00am

Originally Posted by It is Fake

Why.?

To try to get results faster, but based on Cullion's response and further research I'm going with the 2 days of rest are necessary to learn to "walk".

**1point2** · Posted On: 10/23/2011 11:43am

Your plan will make you progress faster for a short period of time. Your plan will also make you stall and get stuck faster, and at lower weights, than if you didn't meddle with the program.

Normal recovery between workouts is 1 day, but the once-weekly 2-day recovery period is very important as well. When you're adding weight each workout, you rarely *fully* recover between workouts--you're just able to lift more anyway. The 2-day recovery is crucial for getting a more complete recovery.

Remember: you don't build muscle by lifting weights. You build muscle by sleeping and eating and taking it easy after lifting weights. If you neglect recovery and don't get sufficient rest, you will stop getting bigger and stronger.

Don't get greedy. If you feel you won't be getting enough work in the beginning, do Rippetoe's 3x5 instead, because it starts at higher weights than Mehdi's 5x5.