StrongLifts is the best app I’ve ever used if you are willing to pay for the full features.
This is the critical reason it beats Starting Strength as a beginner program.
In my opinion, people should read Starting Strength to learn the form of the movements, but they should use the StrongLifts program.
Why?
- Rows are better than Power Cleans for the average lifter - StrongLifts starts with the bar, so no ego lifting - 5x5 early on with no warmup sets transitions to 3x5 with warmup sets after the deload, so it becomes Starting Strength anyways - Automatically adjust the weight and calculates warmup sets - Recording sets is as easy as a push of a red circle - Rest timers - Graphs for main lifts - you can add your own assistance lifts free form (not recommended until you are done with the standard program)
more volume = more gains, but only if you can recover from that volume
the entire framework of novice LP routines is based on the assumption that you will receive a stimulus, recover from the stimulus, and adapt before your next training session (so all of that happens within 48 hours)
unless you are some kind of freak of nature, you will probably not recover completely from 5x5 squats with any appreciable weight in time to see a performance increase in 48 hours, you will still have some fatigue that has not been dumped, and this fatigue will continue to accumulate until you see a drop in performance (wtf why did I go from 5x5 @ 275 to 4,4,3,3,2 @ 280 Jow Forums pls help me do i have low test??)
rippetoe basically just titrated the amount of volume until he reached an amount that would be enough of a stimulus for most people while also not accumulating too much fatigue, that turned out to be somewhere in the neighborhood of 3x5
Leo Sanchez
Which version of the barbell row should I be doing for SL? Pendlay?
James Martin
mehdi says pendlay
pendlays are the best in terms of sports carryover and pretty light on your lower back if you have the flexibility and form down
though if you go with bodybuilder style rows (not letting the bar to the ground) it won't be the end of the world
Juan Price
It's an LP program - beginners will see serious gains.
That being said, the app is a buggy mess. Find the program online and track it in another workout app, or even just a notebook.
Carter Nguyen
yes, pendlay.
Daniel Rivera
last year I went from 45lb squats to 315 in four months. I had problems with OHP but still maxed at 155 before having to deload. got good definition in my legs, back, some in arms (with skullcrusher and curls added later), and chest, but still had a fat gut, and my actual weight only very gradually lowered. a series of long trips without working out automatically deloaded my program and then I broke my leg so I never got to max out my squats or DLs. Im made 1pl DLs on monday and will hit 1pl squats again on friday.
Never thought of that, kinda makes sense, thanks! So for how long should one do SS? Until you can pull decent weight? Is that around what, twice bodyweight for deadlift or something?
