Pages: [1]   Go Down
Print
Author Topic: stronglift question i feel stupid to ask..  (Read 439 times)
kh2soldier
Regular Gnome
**

Reputation Power: 1
kh2soldier is starting out.
Posts: 184


View Profile Awards
« on: October 01, 2011, 10:27:57 PM »

for SL's Do I add weight every time i repeat the day of the workouts?
like AxBxA
a: 40 pounds
b: 40 pounds
a: 45 pounds....


or every WEEK i repeat?


catch my drift?
Logged

5'11' 15 years old, 130-ish Pounds
Little Sprite
Resident Woodland Creature
Moderator
Hypergnome
*****

Reputation Power: 11
Little Sprite has been heard.Little Sprite has been heard.
Posts: 5190


Diabetic Extraodinnaire

  • Awards Given for excellent postings explaining ideas and concepts. Given for tirelessly and competently discussing and answering questions.

  • View Profile Awards
    « Reply #1 on: October 01, 2011, 10:57:20 PM »

    for SL's Do I add weight every time i repeat the day of the workouts?
    like AxBxA
    a: 40 pounds
    b: 40 pounds
    a: 45 pounds....


    or every WEEK i repeat?


    catch my drift?

    Every time you do the lift.  So every time you squat, you add 5 lbs.  Every time you bench, you add 5 lbs, etc.  So you add 15lbs/week for the squat, 5 or 10 for bench, 5 or 10 (until this becomes too much then you swtich to 2.5 or 5) for press, and 5 or 10 for the deadlift. 
    Logged

    MercNil
    Hypergnome
    *****

    Reputation Power: 5
    MercNil is starting out.
    Posts: 10973

  • Awards Given for tirelessly and competently discussing and answering questions.

  • View Profile Awards
    « Reply #2 on: October 02, 2011, 04:12:35 AM »

    add the smallest increments available to you. Smiley 2.5 kg or 5 lbs - standards
    Logged
    Anton
    Pingu #2
    Übergnome
    ****

    Reputation Power: 13
    Anton has been heard.Anton has been heard.
    Posts: 2147


    I don't mind a little +rep...

  • Awards Given for tirelessly and competently discussing and answering questions. Given for excellent postings explaining ideas and concepts.

  • View Profile Awards
    « Reply #3 on: October 02, 2011, 04:23:49 AM »

    A point on safety: don't ever ramp your work sets though. Technique is more important than weight.
    Logged
    MercNil
    Hypergnome
    *****

    Reputation Power: 5
    MercNil is starting out.
    Posts: 10973

  • Awards Given for tirelessly and competently discussing and answering questions.

  • View Profile Awards
    « Reply #4 on: October 02, 2011, 04:27:02 AM »

    A point on safety: don't ever ramp your work sets though. Technique is more important than weight.

    I agree.  ramping up weights is one of the reasons why so many people left ss and sl.  Smiley  listen to your body.
    Logged
    rm082e
    Bulking Gnome
    ***

    Reputation Power: 3
    rm082e is starting out.
    Posts: 560


  • Awards Given for excellent postings explaining ideas and concepts.

  • View Profile Awards
    « Reply #5 on: October 02, 2011, 05:10:50 AM »

    And don't push it too hard. By all means try to go up 2.5kg/5lbs. per session, but if you're failing lifts it's time to back off and hold steady for a while.
    Logged

    First honest pull-up in my entire life - 10/28/2010
    kh2soldier
    Regular Gnome
    **

    Reputation Power: 1
    kh2soldier is starting out.
    Posts: 184


    View Profile Awards
    « Reply #6 on: October 02, 2011, 08:54:25 AM »

    cool, thanks guys Cheesy
    Logged

    5'11' 15 years old, 130-ish Pounds
    Alex Hawkins
    Regular Gnome
    **

    Reputation Power: 5
    Alex Hawkins is starting out.
    Posts: 395


    Just do it


    View Profile Awards
    « Reply #7 on: October 07, 2011, 04:53:21 AM »

    I disagree with adding the smallest weights available to you. Well, unless you are happy with slow progression that is. If you can add more weight safely, then do it. SL is based around working from the bar weight and slowly adding weight. Mehdi is a marketeer, he isn't as clued up as others who have spent time in competitive lifting, like Mark Rippetoe. His program is excellent.

    Mehdi preaches to people to start from the beginning, even if they have lifted before. Its slow progress, and I gave up and just added weight I was comfortable with. Squats I can slam the weight on, but others like OHP is where I am careful about adding a lot of weight. Basically the bigger the muscle group, the more weight you can add. I might add 2.5kg to my OHP each session, but I can add 5kg to my squat, and was adding 10kg in my early days.
    Logged

    Klapping gym boet
    Danny
    Österreicher
    Moderator
    Übergnome
    *****

    Reputation Power: 19
    Danny is going up.Danny is going up.Danny is going up.
    Posts: 4382


    Compound > Isolation


    View Profile WWW Awards
    « Reply #8 on: October 09, 2011, 11:39:48 PM »

    I disagree with adding the smallest weights available to you. Well, unless you are happy with slow progression that is. If you can add more weight safely, then do it. SL is based around working from the bar weight and slowly adding weight. Mehdi is a marketeer, he isn't as clued up as others who have spent time in competitive lifting, like Mark Rippetoe. His program is excellent.

    Mehdi preaches to people to start from the beginning, even if they have lifted before. Its slow progress, and I gave up and just added weight I was comfortable with. Squats I can slam the weight on, but others like OHP is where I am careful about adding a lot of weight. Basically the bigger the muscle group, the more weight you can add. I might add 2.5kg to my OHP each session, but I can add 5kg to my squat, and was adding 10kg in my early days.

    Adding weight too fast can kill the whole program and also lead to injuries because the ligaments and tendons aren't ready for the weight you're about to use yet. Think about this carefully before advising stuff like this.

    It's a dozen times better to progress gradually for many months than to make a couple of large jumps - stall and bring all progress to a halt.

    Also if you have an approach like "do it if you can handle it" your form will become extra-ordinarily terrible. I can guarantee you that. The small increments are there to slowly build up muscle and might while keeping form in check. If you sacrifice form for poundages you will sooner or later pay the price Smiley
    Logged

    My Progress Diary (:
    My Website


    5RM/1RM:
    SQ: 127 kg / 117 kg
    DL: 142 kg / 144 kg
    BP: 71 kg / 77 kg
    Row: 74 kg / 82 kg
    Press: 48 kg / 52 kg

    @1,79m | 80kg | 6-pack
    BergstromRapz
    Bulking Gnome
    ***

    Reputation Power: 1
    BergstromRapz is starting out.
    Posts: 503


    View Profile Awards
    « Reply #9 on: March 12, 2012, 02:59:49 PM »

    for SL's Do I add weight every time i repeat the day of the workouts?
    like AxBxA
    a: 40 pounds
    b: 40 pounds
    a: 45 pounds....


    or every WEEK i repeat?


    catch my drift?

    Every time you do the lift.  So every time you squat, you add 5 lbs.  Every time you bench, you add 5 lbs, etc.  So you add 15lbs/week for the squat, 5 or 10 for bench, 5 or 10 (until this becomes too much then you swtich to 2.5 or 5) for press, and 5 or 10 for the deadlift. 

    am i supposed to lower the weight increasings on Military Press when i stall on them?? i dont remember reading anything about that in the book.
    i thought it was only the DL i should do that on? Smiley
    Logged

    i accept all friend invites to talk fitness Smiley
    Compund over Isolation - Strength over Pump - Technique over Strength

    Currently doing Stronglift5x5
    Goals: ___ [where im at now]
    Deadlift: 180kg [113]
    Squat: 135kg [105.5]
    Bench: 100kg [83]
    Danny
    Österreicher
    Moderator
    Übergnome
    *****

    Reputation Power: 19
    Danny is going up.Danny is going up.Danny is going up.
    Posts: 4382


    Compound > Isolation


    View Profile WWW Awards
    « Reply #10 on: March 12, 2012, 11:35:25 PM »

    You could and should do that for every exercise. What's better? Stalling on a lift and just telling yourself "well I have to reset - too bad" or increase in smaller steps and still make progress?

    Also even if it's just 1-2kg per workout/week on the core exercises - this is something many intermediates/advanced trainees would kill for so don't think this is "nothing" Wink
    Logged

    My Progress Diary (:
    My Website


    5RM/1RM:
    SQ: 127 kg / 117 kg
    DL: 142 kg / 144 kg
    BP: 71 kg / 77 kg
    Row: 74 kg / 82 kg
    Press: 48 kg / 52 kg

    @1,79m | 80kg | 6-pack
    Pages: [1]   Go Up
    Print
    Jump to: