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    An issue with stronglifts

    I follow basically the stronglifts 5x5 with a few modifications for over a year now. I have had good progress in size and strength, however two days after I work out my legs are still sore. They simply can't recover fast enough. My upper body and core will be fine, even my glutes, it is really just quads and hams.

    I'll give you a real quick glance over of what I do, alternating workouts every day, usually 3 times a week.

    A-
    Squats 5x5
    Bench 5x5
    Barbell row 5x5
    Calf press 5x5
    Weight dips 3x8
    Pullups 1xfailure

    B-
    Squats 5x5
    Press 5x5
    Deadlift 1x5 (work up to max 5 set)
    Weight curls 3x8
    Ab work
    So I am considering cutting squats to only one of these days. Is that a bad idea? Do I need to focus more on food/rest for recovery? If I should, which day should keep squats?

    #2
    Stronglifts is supposed to be a squat heavy workout, so cutting out the squats would pretty much defeat the purpose of it, BUT Stronglifts 5x5 is a BEGINNER workout. It's for people who have a general "get stronger" goal and haven't been lifting prior. If you've been doing it for a year you are probably ready to move to a lower rep, higher weight program, or some other program that is tailored more for your specific goals as opposed to general broad spectrum strength training.
    Post up your lift numbers, your body weight, and your strength goals and you'll get better info than just posting the routine.

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      #3
      What are you doing to facilitate recovery?

      Comment


        #4
        Also, just to make sure we're clear, anything Emevas says is 10000% more correct than anything I say. So if he contradicts me on any point, he has the correct.

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          #5
          Lets not promote dogma on a website against it. I can be wrong just like anyone else, and you could know something I don't.

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            #6
            On this particular topic, that's unlikely. But I concede the point that I might have something useful to contribute.

            Comment


              #7
              Originally posted by Emevas View Post
              What are you doing to facilitate recovery?
              This would be the logical question, yes.

              Miscellaneous aspects to consider:
              -sleep (quality and quantity)
              -diet in general (quality, quantity, frequency)
              -vitamin/mineral levels (esp. potassium)
              -post-workout nutrition
              -other supplement options (creatine, glutamine, etc.)
              -general warm-up (cardiovascular)
              -specific warm-up (light weight)
              -post-workout cooldown
              -general conditioning

              I guess the other question is: how long has this been going on?

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                #8
                You can still workout when your muscles are sore. Soreness is not necessarily a indicator that the muscles aren't ready for another workout. I don't think my legs were ever completely fresh when i was doing weights. If you have been seeing good gains for a year, few injuries and none of the other signs of overtraining why go messing with your workout plan?

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                  #9
                  Originally posted by Emevas View Post
                  What are you doing to facilitate recovery?
                  I try to sleep get 8 hours a night of sleep, but to be fair I probably usually get more like 7. I also try to eat as much as I can, but being in college cafeteria I rely on cafeteria. Meaning I have to stuff about three times a day, and it isn't the greatest quality. I do drink whole milk a ton.

                  As for other things, I stretch randomly throughout the day, and bike most places which theoretically would give my legs mild exercise and blood flow. I am 6'4.5'' at 177 as of today, squatting 190 for 5x5. (I know, tall and skinny does not make a good squatter). Goals are pretty simple, I am looking to gain weight and power. Sang makes a good point, perhaps I should just lift while sore. On the other hand, I have heard what kintaton said before, that at some point sl is not ideal. What would be the best way to modify it? I have read some plans based on cycles, but I will be honest that my schedule can be erratic and I doubt that I could stick well enough to cycles.

                  I hope that is all the info you need, and thanks for any help.

                  Comment


                    #10
                    Biking might actually be what's harming your recovery, due to the seated position you're taking to get to another seated position in your close, you're putting stress on your hip flexors and shortening them.

                    I personally wouldn't modify the program at this point. I've run a similar program of Pavel's 3-5 using a 5x5 approach for up to 1.5xbodyweight on squats with no issues with recovery. I'd experiment with the biking, and maybe try some light bodyweight squats to get blood flowing into the area to help recover, and keep up the cals.

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                      #11
                      What weights are you squatting and what is your bodyweight?
                      I think it very likely it's time you moved to some other program.

                      I also think Stronglifts is suspect in that the guy basically takes everything from SS, and then adds 2 extra sets to the squat for basically no reason I can see except to rebrand SS to his shit. I've read Rip say 5x5 every day for novices is too much volume in his opinion.

                      I hate the smarmy, petty commercialism that permeates everything on the Stronglifts site.

                      Comment


                        #12
                        Are you following the full Stronglifts routine? The squats include an extra 2-3 sets of warm-up with lighter weight, and you could be straining your legs if you just jump right into the 5x5 full weight routine.

                        Comment


                          #13
                          Originally posted by achiral View Post
                          What weights are you squatting and what is your bodyweight?
                          I think it very likely it's time you moved to some other program.

                          I also think Stronglifts is suspect in that the guy basically takes everything from SS, and then adds 2 extra sets to the squat for basically no reason I can see except to rebrand SS to his shit. I've read Rip say 5x5 every day for novices is too much volume in his opinion.

                          I hate the smarmy, petty commercialism that permeates everything on the Stronglifts site.
                          I've seen decades of beginners benefit from a 5x5 before Rip had been writing books.

                          Just because one guy wrote a book doesn't mean he's the sole authority on weights. That said, stronglifts is vastly different from SS due to the fact that Stronglifts doesn't advocate olympic lifts for a beginner athlete, and Stronglifts also has some hypertrophy work and horizontal pulling thrown in to help improve work capacity of a new athlete.

                          I did great training 5x5 every time I trained up until a 400lb work set deadlift at a bodyweight of 200lbs, and I had my wife running a similar program as a rank beginner with great results.

                          Comment


                            #14
                            Originally posted by achiral View Post
                            I've read Rip say 5x5 every day for novices is too much volume in his opinion.
                            Good thing Stronglifts is 3x/week, not every day.

                            Originally posted by achiral View Post
                            I hate the smarmy, petty commercialism that permeates everything on the Stronglifts site.
                            Yeah, they should totally lock up all their stuff in a book and sell it for money instead. That'd be much less commercial.

                            Comment


                              #15
                              My experience in the Stronglifts program was that if I didn't stretch out straight after lifting for at least 10-15 minutes, I would ache a lot for the next few days. Are you stretching as part of your warm down? What sort of thing are you doing?

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