I've been doing Stronglifts 5x5 for about a year and a half now. I'm pretty pleased with my numbers:
- Squat - 270lbs
- OH Press - 105lbs
- Bench Press - 145lbs
- Barbell Row - 170lbs
- Deadlift - 345lbs
But my gains have just gone to shit. Firstly, I'm squatting heavy enough weights that trying to 5x5 and fail without injuring myself is murder. I've switched over to using a belt on my work weight (going beltless for all my warmups), but I still feel intimidated by my weights and I worry about attending the gym. Additionally, I'm trying to lose weight right now through calorie restriction. But, all I have is My Fitness Pal, and I'm just going for the calorie goal it suggests at my height and weight. I clearly am in a position where I'm not giving my body what it needs to make gains--but what should I do for my workouts in the meantime? Just hold the same weights?
So, to try to put my questions into 'question' form...
- What are some strength training routines that make sense to graduate out of Stronglifts 5x5 into?
- What are some resources to help me understand how to lose weight while strength training, so that I can set my expectations correctly?
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[–] Al3s 0 points 2 points 2 points (+2|-0) ago (edited ago)
When you squeeze SL 5x5 its adviced to keep the same routine but doing 3x5 instead and keep upping the weights. After that you can do Madcow 5x5 wich is basically the same exercises but having different intensity days and upping the weights once a week.
On the losing weight thing, some people recommend lowering the volume and clinging to your actual lifts to not lose strength wich makes sense. FWIW, I always do full body routines and this summer I decided to cut and changed to a PPL 6 days a week and it went pretty well because each day focused on a different big lift so I maintained almost all my strength.
[–] SwiftLion [S] ago
Well, shit. Somebody came in and gave me some really amazing advice, and I saw it, but I didn't think to upvote it (I'm a career lurker and never submit or upvote on comments), and then I came back today to tell him that I tried 3x8's and it was amazing. I guess I'll crawl around and try to find him. I thought his username was . . . @MajorShitposter?