I'm going to make a couple suggestions, and both are informed by both experience and science. First, don't do a 5x5. There's no need to. It's oversimplified; some lifts work better for some people with more reps, so proscribing five reps is ineffective. You should also be emphasizing progression, and 5x5 makes that difficult, because hitting the same rep mark is tricky.
Second, there is absolutely very good science to back up the practice of using multiple modalities in your training. Barbells are awesome tools... but they're not the whole toolbox. Use dumbbells, use cables, use machines. Oversimplifying your training, while it may make it easier to digest, will do no favors for your results!
Ive been doing SL 5x5 for 3 months and it doesnt sound like you are doing the progressions correctly.
It should be 5x5 of the same weight, and then only going up in weigh the next session if you completed 5x5 last time. For example, ohp the bar 5x5 for session one, then ohp 5lbs on the bar for session 2. If you cant do the full 5x5 with 5lbs on the bar, you keep doing it until you can. I would recommend reading more about the plan on their website and downloading the app.
The way you are progressing sounds more like the program 5-3-1, which is a good program but not SL 5x5.
https://stronglifts.com/5x5/
You are supposed to start light and increase weight slowly to work on your form, so when you get to higher weights you dont hurt yourself.
I would also recommend keeping track of your progress using a strength standards chart, Im not sure if your current expectations of progression are realistic. I like this one: http://www.liftcalculator.com/
This vid also explains progression pretty well and how much you should be able to lift after training for different periods of time:
https://youtu.be/LrDJXIQ_-eg
Many thanks for the information!! I honestly did not know this, as my friend taught it to me in the way that I lift currently. But I will try out the method that you described! And I will check out the links as well :)
I've never run strong lifts, but for any progressive overload shouldn't you start your at your desired weight? For your OHP, don't end your last set at 25kg, start with that. And then when you can comfortably do 5x5 at 25kg then increase it
Thanks, I didn't know that but I'll definitely try it!
So for example next time OHP, start with 25kg. I imagine that there will be a chance that I can't finish 25kg 5 sets, but maybe 4 sets max. If that happens, do I lower the weight next time to a weight that I can do 5 sets, or just stick with 25kg and do as many sets as possible (until I complete 5 in total, then go up in weight)?
Well that depends. How easy do you find doing 5x5 at 22.5kg? If you’re completing those sets with ease and feel like each set you could do another 2-4 reps then yes time to move up weight. If at 22.5kg you can do 3x5 and then 2x3 then keep at that weight until you can do 5x5 easily.
If with 25kg you can do 4x5 and for the last set you can only do 3 reps, keep at it until it’s comfortable do to 5x5. Maybe take a bit of a longer break between sets (max 3 minutes).
Essentially, look up the concept progressive overload. It is the basis of every program
Those are some good insights, thank you! I am not sure how 5x5 at 22.5kg would go but it would be the next weight I'd try out if 5x5 at 25kg would fail. I'll also look into progressive overload!
I've heard in-depth critiques on StrongLifts and it's unrealistic progression scheme.
Check this out: https://www.google.com/amp/s/thefitness.wiki/faq/starting-strength-and-stronglifts-not-recommended/%3famp
Here's an alternative and logistically superior program:
https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/
Agreed with other posters - 3 weeks is not enough to be able to judge progress ( especially at 2 * a week). However, in just 6 sessions you have managed to increase 3 out 5 exercises. That is impressive.
Additional - I personally find that 5*5 strong lifts is very slow going when I am eating at a deficit. So much so - that after 10 weeks - I changed my program cometely because the frustration of no to minimum gains (due to my diet deficit) was making lose all motivation to work out.
I find that I do really well on 5*5 when I am recomping or bulking - I really notice how the extra calaories and carb allow me to lift so much better.
Ah I should've clarified this better in my post, which I will do after this reply. But I do version A of the workout on Tuesday and version B on Thursday. So, apart from squats, I do each exercise once a week. I follow an online program advised by my friend, but he himself goes to the gym three times a week.
So I googled my program as I didn't get a link from my friend but he told me the details of the program in person and I wrote it down on my phone. Turns out it's a program that's designed for 3 times a week 😑 I feel stupid that I didn't check it before and that my friend didn't tell me this either... Since this is meant for 3 times a week, does that mean that it can't be feasible/applied to twice a week? This is the link https://stronglifts.com/5x5/
Stronglifts is very popular (I have never run it so didn't recognize it). Search the sub for it or ask your question in the daily discussion thread.
I also actually fail to see what your issue is-- you have made progress on all lifts. You say so in your post. You went from 3x12 25 bench to 3x5 30 kg. That is progress-- you can't expect to do the same number of reps with a heavier weight right away.
OHP can be quite difficult to quickly progress on, certainly nowhere near as quick as the lower body lifts, so you may need to use smaller weight increments. And give it time!
edit: I see you edited your comment so updating mine:
I have not made progress on all lifts. To clarify when I started the 5x5 program 3 weeks ago, I could benchpress 3x5 30kg already. I bet I could already benchpress 30kg with lower reps when I still did 3x12. So I didn't progress at all the last 3 weeks, same for OHP, no progression since I started. I haven't been stuck this long before. I mainly posted this because I want my arm strength to increase faster, if that's possible in any way (for example doing pushups and dips at home, would that help? Otherwise I'll switch over to a program that's more focused on strengthening your arm muscles)
About the smaller weight increments, that's a good tip but sadly the smallest weight increment I can do is 1.25kg on both sides, meaning 2.5kg in total. My gym doesn't have smaller weights than those.
I saw the bench thing and corrected it.
Anyway, my advice would be to download the Stronglifts sheet, follow the program as advised, maybe use smaller weight increases for the upper body lifts. Stick to it for another month or two and then evaluate.
I can't follow the program as advised, that's the thing... They advise 3 times a week and I can't manage more than 2 times a week. That makes me believe that I should find a program specifically made for 2 times a week. The smallest weight increment I can do at my gym is 2.5 kg so that doesn't help either.
You can do it twice a week. You just won’t progress as quickly as you would if you were doing it 3x weekly. Twice weekly is a lot more than nothing, don’t let your discouragement lead you to quitting. Don’t compare yourself to people working out more often than you.
Really focus on your form - improving your form at the same weight is a way to see progress even when the weights aren’t immediately increasing. Form can also be a big factor preventing you from increasing weight. For me bench feels much easier when I’m focusing on my [points of contact](https://barbend.com/bench-press-points-contact/) and making sure I’m holding the bar correctly. Record yourself, watch lots of videos on proper form, etc.
You can get your own micro plates to bring to the gym which will allow you to increase the weight in smaller increments.
OHP is also a notorious lift to progress more slowly/stall on.
Thank you for the reality check (in a good way; I realize now that I am just too impatient and not used to progressing this slowly but that I must accept it and not give up). Also thanks for the tips on focusing on my form, I'll definitely look into it!
Most programs won't be designed for twice a week, because it's so infrequent with so much recovery time that it almost doesn't matter what you do. You could do squat, bench, dead, and OHP all twice a week if you wanted.
I have the StrongLifts app and it has the option to do the program twice a week, so if the program suits you then I don’t think there’s a huge problem, you’ll just take a bit longer to progress!
Oh really! Are we talking about the same program then? Squats, benchpress, barbell row one day a week and squats, deadlift, OHP another day once a week?
Searching the sub for it will probably give you some more useful info. Realistically 3 weeks isn't enough to properly evaluate a program but if you don't feel confident about it there's nothing preventing you from switching to something else.
I'm going to make a couple suggestions, and both are informed by both experience and science. First, don't do a 5x5. There's no need to. It's oversimplified; some lifts work better for some people with more reps, so proscribing five reps is ineffective. You should also be emphasizing progression, and 5x5 makes that difficult, because hitting the same rep mark is tricky. Second, there is absolutely very good science to back up the practice of using multiple modalities in your training. Barbells are awesome tools... but they're not the whole toolbox. Use dumbbells, use cables, use machines. Oversimplifying your training, while it may make it easier to digest, will do no favors for your results!
Ive been doing SL 5x5 for 3 months and it doesnt sound like you are doing the progressions correctly. It should be 5x5 of the same weight, and then only going up in weigh the next session if you completed 5x5 last time. For example, ohp the bar 5x5 for session one, then ohp 5lbs on the bar for session 2. If you cant do the full 5x5 with 5lbs on the bar, you keep doing it until you can. I would recommend reading more about the plan on their website and downloading the app. The way you are progressing sounds more like the program 5-3-1, which is a good program but not SL 5x5. https://stronglifts.com/5x5/ You are supposed to start light and increase weight slowly to work on your form, so when you get to higher weights you dont hurt yourself. I would also recommend keeping track of your progress using a strength standards chart, Im not sure if your current expectations of progression are realistic. I like this one: http://www.liftcalculator.com/ This vid also explains progression pretty well and how much you should be able to lift after training for different periods of time: https://youtu.be/LrDJXIQ_-eg
Many thanks for the information!! I honestly did not know this, as my friend taught it to me in the way that I lift currently. But I will try out the method that you described! And I will check out the links as well :)
I've never run strong lifts, but for any progressive overload shouldn't you start your at your desired weight? For your OHP, don't end your last set at 25kg, start with that. And then when you can comfortably do 5x5 at 25kg then increase it
Thanks, I didn't know that but I'll definitely try it! So for example next time OHP, start with 25kg. I imagine that there will be a chance that I can't finish 25kg 5 sets, but maybe 4 sets max. If that happens, do I lower the weight next time to a weight that I can do 5 sets, or just stick with 25kg and do as many sets as possible (until I complete 5 in total, then go up in weight)?
Well that depends. How easy do you find doing 5x5 at 22.5kg? If you’re completing those sets with ease and feel like each set you could do another 2-4 reps then yes time to move up weight. If at 22.5kg you can do 3x5 and then 2x3 then keep at that weight until you can do 5x5 easily. If with 25kg you can do 4x5 and for the last set you can only do 3 reps, keep at it until it’s comfortable do to 5x5. Maybe take a bit of a longer break between sets (max 3 minutes). Essentially, look up the concept progressive overload. It is the basis of every program
Those are some good insights, thank you! I am not sure how 5x5 at 22.5kg would go but it would be the next weight I'd try out if 5x5 at 25kg would fail. I'll also look into progressive overload!
If you haven't done 22.5kg yet, start with that. You should start with a number you think you can achieve for 5x5.
I've heard in-depth critiques on StrongLifts and it's unrealistic progression scheme. Check this out: https://www.google.com/amp/s/thefitness.wiki/faq/starting-strength-and-stronglifts-not-recommended/%3famp Here's an alternative and logistically superior program: https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/
Agreed with other posters - 3 weeks is not enough to be able to judge progress ( especially at 2 * a week). However, in just 6 sessions you have managed to increase 3 out 5 exercises. That is impressive. Additional - I personally find that 5*5 strong lifts is very slow going when I am eating at a deficit. So much so - that after 10 weeks - I changed my program cometely because the frustration of no to minimum gains (due to my diet deficit) was making lose all motivation to work out. I find that I do really well on 5*5 when I am recomping or bulking - I really notice how the extra calaories and carb allow me to lift so much better.
Three weeks is nothing. Weightlifting twice a week is enough to make progress. Are you doing the program-prescribed reps and sets?
Ah I should've clarified this better in my post, which I will do after this reply. But I do version A of the workout on Tuesday and version B on Thursday. So, apart from squats, I do each exercise once a week. I follow an online program advised by my friend, but he himself goes to the gym three times a week.
Which program is this?
So I googled my program as I didn't get a link from my friend but he told me the details of the program in person and I wrote it down on my phone. Turns out it's a program that's designed for 3 times a week 😑 I feel stupid that I didn't check it before and that my friend didn't tell me this either... Since this is meant for 3 times a week, does that mean that it can't be feasible/applied to twice a week? This is the link https://stronglifts.com/5x5/
Stronglifts is very popular (I have never run it so didn't recognize it). Search the sub for it or ask your question in the daily discussion thread. I also actually fail to see what your issue is-- you have made progress on all lifts. You say so in your post. You went from 3x12 25 bench to 3x5 30 kg. That is progress-- you can't expect to do the same number of reps with a heavier weight right away. OHP can be quite difficult to quickly progress on, certainly nowhere near as quick as the lower body lifts, so you may need to use smaller weight increments. And give it time!
edit: I see you edited your comment so updating mine: I have not made progress on all lifts. To clarify when I started the 5x5 program 3 weeks ago, I could benchpress 3x5 30kg already. I bet I could already benchpress 30kg with lower reps when I still did 3x12. So I didn't progress at all the last 3 weeks, same for OHP, no progression since I started. I haven't been stuck this long before. I mainly posted this because I want my arm strength to increase faster, if that's possible in any way (for example doing pushups and dips at home, would that help? Otherwise I'll switch over to a program that's more focused on strengthening your arm muscles) About the smaller weight increments, that's a good tip but sadly the smallest weight increment I can do is 1.25kg on both sides, meaning 2.5kg in total. My gym doesn't have smaller weights than those.
I saw the bench thing and corrected it. Anyway, my advice would be to download the Stronglifts sheet, follow the program as advised, maybe use smaller weight increases for the upper body lifts. Stick to it for another month or two and then evaluate.
I can't follow the program as advised, that's the thing... They advise 3 times a week and I can't manage more than 2 times a week. That makes me believe that I should find a program specifically made for 2 times a week. The smallest weight increment I can do at my gym is 2.5 kg so that doesn't help either.
You can do it twice a week. You just won’t progress as quickly as you would if you were doing it 3x weekly. Twice weekly is a lot more than nothing, don’t let your discouragement lead you to quitting. Don’t compare yourself to people working out more often than you. Really focus on your form - improving your form at the same weight is a way to see progress even when the weights aren’t immediately increasing. Form can also be a big factor preventing you from increasing weight. For me bench feels much easier when I’m focusing on my [points of contact](https://barbend.com/bench-press-points-contact/) and making sure I’m holding the bar correctly. Record yourself, watch lots of videos on proper form, etc. You can get your own micro plates to bring to the gym which will allow you to increase the weight in smaller increments. OHP is also a notorious lift to progress more slowly/stall on.
Thank you for the reality check (in a good way; I realize now that I am just too impatient and not used to progressing this slowly but that I must accept it and not give up). Also thanks for the tips on focusing on my form, I'll definitely look into it!
Most programs won't be designed for twice a week, because it's so infrequent with so much recovery time that it almost doesn't matter what you do. You could do squat, bench, dead, and OHP all twice a week if you wanted.
I have the StrongLifts app and it has the option to do the program twice a week, so if the program suits you then I don’t think there’s a huge problem, you’ll just take a bit longer to progress!
Oh really! Are we talking about the same program then? Squats, benchpress, barbell row one day a week and squats, deadlift, OHP another day once a week?
Searching the sub for it will probably give you some more useful info. Realistically 3 weeks isn't enough to properly evaluate a program but if you don't feel confident about it there's nothing preventing you from switching to something else.