Sets of 5 can build strength and induce hypertrophy in the novice lifter. Yes, StrongLifts will build muscle in novice lifters. Yes, StrongLifts is an effective strength training program for novices.īecause the novice lifter is able to both be stressed easily since they are assumed to have never engaged in a serious strength training program before as well as recovery rapidly, they have the ability to gain strength quickly. So in short, I'd clean up the form and see how far that takes you before you start messing with diet since it is an issue for you.Using Google Spreadsheets, the program becomes even easier to follow along. I emphasize form, because I'm coming off a 3 month recovery from an elbow injury in the program. As I understand diabetes, the issue is carbs, you need the carbs for instant energy in the workout, you need the protein to add muscle, and if you have the carbs managed, the fat is a wash. If you want to know the perfect form for a squat, look at this link:įrom your posts, I suspect you are not getting your hip joint below parallel, if you are not your squat will not go up as fast and you are at more risk of injury.Īs for the calorie issue, I'm no doc, you are probably going to have to find a way to get the calories up, maybe when you plateau on the squats, then add calories as you deload so you are only adding calories when you need to burn them. My rule is if the form is not spot on, then I don't count the rep. Start with the bar and be 100% focused on FORM on all of them but especially squats. Also you need more calories, especially protein to feed the growth.Īs mentioned above, FORM FORM FORM, did I mention FORM? You are training for endurance with high rep, low weight. To get bigger, it's low rep high, weight to force the size to get the strength for burst. Given my diet restrictions, and my unwillingness to try and eat more, my primary objective was to get bigger, not stronger (granted, wanted to get stronger up to a point where my strength was porportional to my caloric intake) hence, the more hypertrophic workout of lighter weight, more reps.
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From what I understand, unless you can bring in more calories, you won't get much stronger. This made no sense for me to pursue given the fact that my total caloric intake is just enough for me to maintain weight, not gain. I use to do the Max OT workout that stressed 4-6 reps with very heavy weight, but that seemed to me to be geared more towards strength gains. I figured that a hypertropy workout was probably more consistent with my diet restrictions and so reduced all of my weights down to a level that I could rep at least 10x. At my peak, I was bench pressing 3圆 225 lbs.
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I used to do a lot more weight, but I found due to my diet restrictions that going heavy for strength gains was inconsistent with my diet. Matt, you ask why I deadlift as much as I do? Here is my answer from above explaining why I went to a routine of 10 reps from the 4-6 reps I was doing. Can't figure out why my legs are so weak. It seems no matter how much time I put into it, I simply cannot budge from 165 lbs. My main complaint with this approach is the wall I seem to hit with my legs. Not sure if that was the right decision or not.
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What weight should I start with if I do this workout? I've downloaded the ap to my phone, but I didn't see any guidance on what weight to start with. My squat is really weak hence, I only can muster 4x5 of 165 lbs (admittedly with 7-9 minutes of rest in between sets and in questionable form). Is there something I can get out of this workout given the parameters I've written?Īlso, I press 75 lb dumbells 3x9. Drinking milk is also out of the question due to the sugar content of milk. Monkeying around with my diet to increase caloric intake is not something I want to mess with as I have very good control of my disease today. If I had my drothers, I'm probably prefer to weigh 5 - 10 lbs more, but tweaking my diet is problematic for me as I'm also a type 1 Diabetic that is insulin dependent. I have very little fat on me primarily due to frequent heavy weight workouts 3x / week and a high protein/fat, low carbohydrate diet. I'm interested in starting this workout, but I'm wondering whether it is a good fit for me. I've been following this thread since the beginning.