Just looking for easier, more general rules I can follow as I'm a total beginner and the examples in the book was a bit too specific for me to be able to pull something general from them. Like, you start with empty bar, then add how much, how many times, until you reach the target? And also, do you do this for just the first squat exercise, or do you warm up similarly for the 2 exercises coming after that as well? And if so, should you start with the empty bar each time? Or? I'm a complete newb, so wondering if anyone could give me a more general way to warm up. 5 x 135lbs => 5th and final set of 5 reps with your work weight.5 x 135lbs => 4th set of 5 reps with your work weight.5 x 135lbs => 3rd set of 5 reps with your work weight.5 x 135lbs => 2nd set of 5 reps with your work weight.5 x 135lbs => first set of 5 reps with your work weight.3 x 90lbs => 1 set of 3 reps with the 45lbs bar + 22.5lbs/side.2×5 45lbs => 2 sets of 5 reps with the empty Olympic bar.Then here's how your training would look like. Today actually feeling little sore but threw in 3 sets of curls after the deadlift / squats and overhead presses.Never jump straight into your work weight, warm-up first.
#How to do stronglifts 5x5 how to
Ill start to log hours slept heart rate when wake.Īlso reading about how to much protein will hurt your kidneys but really dont think im on that strict of a diet to do that.
#How to do stronglifts 5x5 free
Night i get munchies so i eat a apple and carrots then rice cakes 2 or 3 that are 50 calories each fat free carmel ones with some milk. Lunch: hardboil egg 1 or 2 with hot sauce, tunafish sandwich, some sun chips and fruitĭinner: cottage cheese(same non fat) with tunafish and grill chicken breast and tomato's with carrots and other veggies with hot sauce and pepper Most the time this is what i eat switch up dinner sometimes to beans rice with little cheese and chicken or steak too.īreakfast : cottage chesse non-fat with fruit and then small bowl shredded wheat with frosting with 1% milk, (so i guess i have been switching it up between tuna and salmon and looks liek salmon is better for me as far as mercury content so ill eat mostly that now i guess) Interesting says if i eat 4oz of tuna a day every day the week then i have 215% Thank you good points, i eat same thing almost now everyday, My friend said i eat to much fish tho and to watch out for mercury but i will check on that now. I have spent much of 20 in it only to hurt myself trying to come back too fast and have an asshat in the gym bump into my weights.
My plan is to complete my project and get that on-board for 2012. Both will more than likely need surgery, but I am too busy this year to schedule. I am dealing with two major injuries now that have made it impossible to hit the gym. In a year you will have transformed, keep up with it for 5 to 10 and you will majorly be transformed and 'different' than those around you. You have to know it won't happen overtime, but if you go down for a week or month that you just pick up where you left off. You have to realize injuries and sidelining will happen. Those latter two the cause for many injuries when working too fast. You are pulling into the equation a lot more muscle fibers, tendons and ligaments. So i dont increase the weight after each time just do 5 of the same weight then next time add 10 pounds? (i messed up and did 5 sets of 1 and added 10 pounds each time last time i did it) I just reread it and noticed it said 1 set of 5 and not 5 sets of 1 ugh.Īgain sorry for my lack of brain =P any replys be nice even if to make fun of meĪnother important thing when starting 'stronglifts', since they are large compound motions the risk for injury goes up much more. So i been adding 20 then 10 then 10 then 10 (just working with what i got) Id love to throw in some more exercises besides the 3 sets of 5 (just doesnt seem like enough) Had some more questions but i forgot what they are (guess didnt sleep enough last night =) )Īlso says for dead lifts to just do one set of 5. I been doing every other day lifting for while now with cardio and ab's on my day off.ĪLso the program says to increase by only 5 pounds for each set, but i dont have alot of tiny 2.5 pound weights to put on each side. So im doing StrongLifts and it says to do 5x5 and wait 48 hours between each one, but why take the weekends off? says most people do mon wed fri.
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