First week of stronglifts, Last week of stronglifts page

[BennettC]

Well I've just ended my first week of stronglifts, and it's going to be my last. I'm not seeing gains, I'm seeing losses. Hell I look more ripped after I swim than when I workout! After reading the stronglifts manual and looking at before and after picture and picture of Medhi, this is not going to give me this physique I want. I'm going back to a 3x10 split routine 4 days a week. After extensive research I feel this is going to be best and will give me the results I want. My training will look like this

3x10 for all exercises, 3rd set will be an isometric hold rather than repetitions
Monday: Chest and Shoulders
Bench Press
Incline Bench Press
Shrugs
Chest Dips
Push-ups

Tuesday: Arms
Chin-ups or neutral grip pull-ups
Tri-cep dips
Bicep curls (with curled barbell)
Revers Bicep Curls
French Curls

Wednsday: Rest

Thursday: Legs
Front Squats
Back Squats
Stiff Leg Deadlift
Leg Press
Calf Raises

Friday: Back
Overhand Pull-ups
Deadlifts
Hang Cleans
Overhead Press
Rows


What do you guys think?

[john_solo]

It seems like a lot of time spent in the gym. Wouldn't focusing on compound lifts/body movements be more efficient? I've been seeing strength gains with chins, military presses, squats, and pushups (5 rounds of 10 reps for each).

[BennettC]

an hour a day 4 days a week, only a day more than stronglifts. a lot of them are compound as well. but i like to work out a lot and i'd rather do isolation

[Rickmerr]

What happened to the basic tenets of Primal exercise?


From the Primal Blueprint:

The Conventional Wisdom approach to fitness is clearly not working! Stress is excessive, weight loss goals are compromised, and many are misguided to pursue narrow fitness goals that are unhealthy.

■Avoid Chronic Cardio (frequent medium-to-high intensity sustained workouts)
■Avoid Chronic Strength Training (frequent and/or prolonged sub-maximal lifting sessions ending in exhaustion)
■Avoid Regimented Schedules (instead, allow for spontaneous, intuitive variation in type, difficulty and frequency of workouts)


It would seem to me your narrow fitness goals (Vanity) are unhealthy.

[BennettC]

Ive read marks book and done his program for a while. I like to lift weights and id love for you to explain how lifting only four days a week is unhealthy lol. I mean you have people on here who train more than that and people who run freakin marathons, now that's not healthy. yes I want to be a bodybuilder, ill do what it takes and my diet is great. that's what matters most

[CE402]

One WEEK and you don't think it works? You must be quite the special snowflake then.

Or you're already strong.


Or you THINK you are, and started too heavy.

Height/weight?

5rm on press, bench, squat and deadlift?


If you're not squatting 1.5-2xBW, and pressing 3/4BW at your age, you have room to gain on a limited LP program. Do you want to get big and strong? Then quit fucking around. With that many exercises, and high-reps like that, you're wasting your time.

Do yourself a favor, read Rip's book. It's $10 on kindle. And also read Practical Programing, and it will explain why you don't need to program like that yet.

[BennettC]

I started with the bar just like he says. I've been training 8 months but did marks plan the last two months because I didn't have a gym membership. My goals are towards bodybuilding and I will get stronger as I'm still going to do progressive loading as long as possible. I'm reworked the plan above to only include 4 exercises per workout. Mehdi is not ripped, look at pictures of him. Height 5'10/ weight 157lbs

[CE402]

Where did I say do stronglifts?

And you didn't answer my question. How much can you squat?

[emerson]

I started with the bar just like he says.

You started with the bar and have been doing the program for a week? Did you really expect to see massive gains squatting really light weight for 5 sets across? Buy Starting Strength and Practical Programming, do the program as written and there is no reason as a healthy 18 year old you couldn't be asking yourself what to do next when you're stalling at around a 300 pound squat; until that point shut up, actually read the books and do the program longer than a week.

[BennettC]

Where did I say do stronglifts?

And you didn't answer my question. How much can you squat?

I can squat 200lbs, I weight 157 and have been training eight months. my first three months of training I really didn't know what I was doing. and 2 months this summer I couldn't lift because I stayed away from home with my brother. I stayed in shape with marks plan