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TOPIC: Stronglifts or Starting Strength

 
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March 15, 2012 8:10 AM
QUOTE:

The iphone app is pretty awesome. I don't have an iphone but my lifting partner does. It's cool. It tells you what weight you are supposed to be at, times your rests, and if you can't finish a set it gives you this encouraging message. Something like "It's okay, failures are part of the game, just don't go up weight next."


^^^I like this aspect of stronglifts over starting strength. In starting strength, you *must* be adding weight every workout. If you're not, it calls for a deload. I didn't follow this advice when I did SS.
March 15, 2012 8:18 AM
Yeah I don't think adding 5 lbs a workout is too realistic for those of us who are fun sized. My progression isn't linear, sometimes nothing, sometimes 5 lbs/wk, others 10 lbs/ wk, but not 5 lbs per workout! I think the iPhone app allows you to alter the increment, and also the starting weight for the workout.

Would you recommend deloading when starting this or a similar program?

I noticed also some of these programs call for using a % of your 1RM. How exactly do you determine your 1RM? Right now I'm on 3x8 so not sure what I could safely do for less reps.
  13657057
March 15, 2012 8:21 AM
I don't do either so I'm not going to comment on what is better. But I did want to say I use the Jefit app for my android. You can make your own program on there and it's free.
March 15, 2012 8:25 AM
QUOTE:

Yeah I don't think adding 5 lbs a workout is too realistic for those of us who are fun sized. My progression isn't linear, sometimes nothing, sometimes 5 lbs/wk, others 10 lbs/ wk, but not 5 lbs per workout! I think the iPhone app allows you to alter the increment, and also the starting weight for the workout.

Would you recommend deloading when starting this or a similar program?

I noticed also some of these programs call for using a % of your 1RM. How exactly do you determine your 1RM? Right now I'm on 3x8 so not sure what I could safely do for less reps.


Honestly, I'd start with the bar (or much lower than you've been doing) then try the 5lbs every time. You'd be surprised how you can blow past your old weights. I was stuck at 95 on squats forever. I think I started at 65 on Strong Lifts. Moved all the way up to 115 before I had a failure.

And yeah, it'd probably be a good idea to take a week off before starting. I did.
March 15, 2012 8:26 AM
QUOTE:

I don't do either so I'm not going to comment on what is better. But I did want to say I use the Jefit app for my android. You can make your own program on there and it's free.


Your progress in that short time is incredible. I want to shed BF% that easily without the cardio I hate, hehe.
  13657057
March 15, 2012 8:26 AM
QUOTE:

I don't do either so I'm not going to comment on what is better. But I did want to say I use the Jefit app for my android. You can make your own program on there and it's free.


Yeah, I use this. But it's not nearly as cool as the strong lifts app. It's a pain in the ass to go from your routine back to the logs to find out how much you did last time, then add 5. Strong Lifts does all that for you.
March 15, 2012 8:30 AM
Both Strong Lifts and Starting Strength are both novice barbell programs which are proven and designed for linear progression. You cannot go wrong choosing one over the other. You will progress along nicely on both of them should you follow them as prescribed.

I followed Starting Strength for 6 solid months never missing a workout. It worked well for me. I've recently swapped to Strong Lifts ONLY because of the iPhone app and it saves me time from having to prepare workout sheets the night before / morning of my workout.
March 15, 2012 8:34 AM
Get the SS book by Mark Rippetoe. It explains the proper technique for every lift and some useful assistance exercises as well. That book and the accompanying DVD are money well invested.

The Stronglifts program is a copy of Bill Starr's 5X5 program and the person is very good at promoting his site on the Net.
  2446909
March 15, 2012 9:06 AM
QUOTE:

Both Strong Lifts and Starting Strength are both novice barbell programs which are proven and designed for linear progression. You cannot go wrong choosing one over the other. You will progress along nicely on both of them should you follow them as prescribed.

I followed Starting Strength for 6 solid months never missing a workout. It worked well for me. I've recently swapped to Strong Lifts ONLY because of the iPhone app and it saves me time from having to prepare workout sheets the night before / morning of my workout.


Did you have to lower the weight at all to be able to do 5 sets instead of 3? I can't imagine adding another set after completing my 3 sets of 5. I'm totally spent.
March 15, 2012 9:09 AM
QUOTE:

QUOTE:

I don't do either so I'm not going to comment on what is better. But I did want to say I use the Jefit app for my android. You can make your own program on there and it's free.


Your progress in that short time is incredible. I want to shed BF% that easily without the cardio I hate, hehe.


Do I smell a new Intermittent Fasting member?
www.leangains.com

Go forth and be a low fat guru!
  7369177
March 15, 2012 9:15 AM
Bump
Edited by Z_I_L_L_A On March 15, 2012 9:42 AM
  11450638
March 15, 2012 9:31 AM
QUOTE:

QUOTE:

I don't do either so I'm not going to comment on what is better. But I did want to say I use the Jefit app for my android. You can make your own program on there and it's free.


Yeah, I use this. But it's not nearly as cool as the strong lifts app. It's a pain in the ass to go from your routine back to the logs to find out how much you did last time, then add 5. Strong Lifts does all that for you.



Hmmm, when I'm on my exercise it shows me in small print what my last log was.
March 15, 2012 9:35 AM
QUOTE:

QUOTE:

QUOTE:

Starting strength lacks to many imprtant muscle groups . You'll come off it with no rear delts, lats, upper back. It's a great program bit it needs small modifications.


She could add chin ups to the mix.


Learning chin ups/pullups (can't do them yet) take care of all of the supposed deficits he's referring to?


put chin ups/ pullups on your bench day .. drop the power cleans. and replace them with a BB rows or something along those lines. also i do suggest you put in some type of rear delt exercise on the dead-lift day. and if you still have energy, work your triceps aswell. dips r pretty solid.
March 15, 2012 9:55 AM
QUOTE:

QUOTE:

QUOTE:

I don't do either so I'm not going to comment on what is better. But I did want to say I use the Jefit app for my android. You can make your own program on there and it's free.


Your progress in that short time is incredible. I want to shed BF% that easily without the cardio I hate, hehe.


Do I smell a new Intermittent Fasting member?
www.leangains.com

Go forth and be a low fat guru!


say what?
  13657057
March 15, 2012 10:11 AM
QUOTE:

Yeah I don't think adding 5 lbs a workout is too realistic for those of us who are fun sized. My progression isn't linear, sometimes nothing, sometimes 5 lbs/wk, others 10 lbs/ wk, but not 5 lbs per workout! I think the iPhone app allows you to alter the increment, and also the starting weight for the workout.

Would you recommend deloading when starting this or a similar program?

I noticed also some of these programs call for using a % of your 1RM. How exactly do you determine your 1RM? Right now I'm on 3x8 so not sure what I could safely do for less reps.

Stronglifts starts everything with the empty bar (well, except rows and deads), and then you add 5 pounds every session until you can't finish all your reps. Then you stay at that weight until you can. Fail 3 consecutive sessions, and you deload 10%. I actually like the way it progresses, there's no guesswork needed.
Edited by tigersword On March 15, 2012 10:17 AM
March 15, 2012 10:15 AM
Starting strength is a great book and a great program, but unless you are an athlete and have access to a coach, you may not want to learn the power clean. I strained my neck and was out for four months doing power cleans, and still have problems with it on occassion. It is a very challenging lift to learn on your own. I do my own variation of starting strength now:

Workout A:
Squat
Bench
Deadlift
Calf Raises

Workout B:
Squat
Overhead press
Rows
Pullups


I sometimes add direct tricep work on the last day of the week.
Edited by RonnieBigGunz On March 15, 2012 10:18 AM
March 15, 2012 10:19 AM
bump

Sorry to interrupt. Carry on :)
  8557012
March 15, 2012 10:21 AM
QUOTE:

Starting strength is a great book and a great program, but unless you are an athlete and have access to a coach, you may not want to learn the power clean. I strained my neck and was out for four months doing power cleans, and still have problems with it on occassion. It is a very challenging lift to learn on your own. I do my own variation of starting strength now:

Workout A:
Squat
Bench
Deadlift
Calf Raises

Workout B:
Squat
Overhead press
Rows
Pullups


I sometimes add direct tricep work on the last day of the week.

Remove the calf raises and pull-ups, and you are doing the Stronglifts routine, which is
A:
Squats
Bench
Pendlay Row

B:
Squat
Overhead Press
Deadlift
Edited by tigersword On March 15, 2012 10:22 AM
March 15, 2012 10:25 AM
QUOTE:

QUOTE:

Yeah I don't think adding 5 lbs a workout is too realistic for those of us who are fun sized. My progression isn't linear, sometimes nothing, sometimes 5 lbs/wk, others 10 lbs/ wk, but not 5 lbs per workout! I think the iPhone app allows you to alter the increment, and also the starting weight for the workout.

Would you recommend deloading when starting this or a similar program?

I noticed also some of these programs call for using a % of your 1RM. How exactly do you determine your 1RM? Right now I'm on 3x8 so not sure what I could safely do for less reps.


Honestly, I'd start with the bar (or much lower than you've been doing) then try the 5lbs every time. You'd be surprised how you can blow past your old weights. I was stuck at 95 on squats forever. I think I started at 65 on Strong Lifts. Moved all the way up to 115 before I had a failure.

And yeah, it'd probably be a good idea to take a week off before starting. I did.


Echoing this sentiment. I'm in the same boat (only I made it to Stage 3 of NROLFW before I finally decided I needed to give it up!!) and have been doing Stronglifts for 2 months. I started out with the bar -- which was a step backwards from where I'd been with NR -- and I'm amazed at how quickly I've progressed.

Also the iPhone app is awesome, very helpful tool to coach through deloading.
March 15, 2012 10:27 AM
Just being a fly on the wall.
March 15, 2012 10:28 AM
What I didnt like about stronglifts was when I filled out the spreadsheet, it showed me the weight progression, and I was having to do one set and change weight on the barbell, do one set and change weight on the barbell, etc. It was too time consuming to stop after pretty well every set. I understand the whys of having to do it, but I couldn't.
  4803990
March 15, 2012 10:30 AM
What? You don't change weight after every set. Unless you are talking about warm up sets, which has nothing to do with Stronglifts.

You up the weight every time you start a new workout.
March 15, 2012 10:30 AM
QUOTE:

What I didnt like about stronglifts was when I filled out the spreadsheet, it showed me the weight progression, and I was having to do one set and change weight on the barbell, do one set and change weight on the barbell, etc. It was too time consuming to stop after pretty well every set. I understand the whys of having to do it, but I couldn't.


I don't think you are doing it right. You should be at the same weight for each set during a workout.
March 15, 2012 10:35 AM
Were you doing 5 of one exercise and then 5 of another? you should do all 5 sets of each, at the same weight, before moving to the next exercise...right?
  11657894
March 15, 2012 10:41 AM
QUOTE:

you should do all 5 sets of each, at the same weight, before moving to the next exercise...right?


Yes.
Edited by deekaydee On March 15, 2012 10:42 AM

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