If you've been around here long enough, you've probably heard of
Leangains, but maybe you don't know what it is, or if it's right for
you. In this primer, I'll attempt to give a rundown of what Leangains is
about, and provide some resources for you to do some more research of
your own.
What is Leangains
Leangains is a body recomposition diet. That means that it is
designed for a user to lose fat and gain muscle at the same time, rather
than going through bulk and cut cycles that are popular among
bodybuilders and others who train for aesthetics or a weight class. It
is designed for people with 10-12% body fat to get into single digits,
but can also be used by individuals with higher body fat. In the
standard form of the diet, users gain muscle and lose fat at the same
rate, and maintain the same weight. However, there are variations that
will allow for a slow cut or a slow bulk.
How does Leangains work?
There are 3 terms that get thrown around a lot that are the basis of
Leangains. They are: Intermittent fasting, carb cycling, and "If it
fits in your macros." I'll explain these in more detail.
Intermittent Fasting
Intermittent fasting is the practice of going for long periods
without eating. Emerging research is showing that scheduling your eating
this way promotes your body's natural production of growth hormones and
stimulates muscle gain.
According to the Leangains protocol, this is done on a daily basis.
You have a feeding window at the same time every day where you consume
all of your calories. For men, this window should be 7-9 hours, and for
women it should be 9-11 hours. During the remaining 13-17 hours (your
fast), you basically should be consuming no calories. So, I will
typically eat all of my calories between 1PM and 9PM, and then no
calories from 9PM until 1PM the next day.
There are some things like coffee, sugar free gum, etc. that have a
few calories in them. You may consume these during your fast without an
adverse effect. Keep it under 50 calories and you should be fine.
For more details about IF and its benefits, see the Alloran's Intermittent Fasting Omnibus
So, you have your feeding window, but how often should you be
eating? Conventional wisdom says you should be eating 6 small meals
throughout the day, but emerging research is proving the logic behind
this to be flawed. Doing so does not significantly boost your
metabolism, nor does your body have a low threshold for the amount of
protein it can absorb per meal. How often you eat is largely up to you.
Most people prefer to eat 3 meals a day. There are two guidelines to
follow, though. On training days, the first meal after your workout
should be the largest, about 50% of your calories for the day. It's a
lot of food, but you'll get used to it. On rest days, your first meal
should be the largest, about 40% for the day.
Carb Cycling
Carb cycling is a fairly widely-used idea. On days that you work
out, your intake of carbohydrates is increased. This is because muscle
building is a very energy-intensive process, and carbs provide that
energy quickly and efficiently. On days that you don't work out carbs
are less necessary, and in excess stimulate fat gain, so you'll be
eating less carbs on those days.
As I said, muscle building is an energy intensive process. For this
reason, on days that you lift, you'll typically want to eat excess
calories. On rest days, you are instead trying to burn fat, and will
typically want to eat at a deficit, less calories than you are
expending.
The standard version of the diet is -20%/+20%, meaning that you eat
that percent of your maintenance calories or EDEE (Estimated Daily
Energy Expenditure, or the amount of calories you'd have to eat daily to
maintain your weight). So, if you needed to eat 2000 calories a day to
maintain your weight, you'd eat 1600 calories on rest days, 2400
calories on training days.
While -20/+20 is standard recomposition, you may choose to use
another caloric orientation. Some examples are weight loss (-40/+20 or
-20/0), or slow bulk (-10/+20).
If it fits in your macros (IIFIYM)
Macros is short for macronutrients: Fat, carbs, and protein. You'll
have a different set of macronutrients to fill on training days vs. rest
days. So, here's what you have:
Protein - You'll be eating about the same amount of protein each
day. Your protein intake should be between 2.5 and 3 grams per kg
bodyweight (About 1.1-1.4g per lb).
You'll split the remaining calories between carbs and fat. 50/50 on
rest days, 75/25 on training days. Keeping in mind that protein and
carbs both have 4 calories per gram, whereas fat has 9.
You can do all the math yourself, but I just find it easier to use one of the calculators available online. I personally use this one. Keep in mind, this is an estimate. You may have to adjust your caloric intake.
To provide an example, here are the macros I'm currently working
with. Note, I have modified these slightly to fit my needs by adding in
an extra 400 calories on training days in the form of carbs and protein.
Male, 6'0", 25 - EDEE ~ 2800 calories
Rest day: ~2200 calories, 70g fat, 110g carbs, 265g protein
Training day: ~3800 calories, 70g fat, 500g carbs, 300g protein
(Note: the fact that I consume the same amount of fat daily is coincidence, you will likely have different amounts)
The other side of IIFIYM is that, unlike many other diets, no food
is strictly speaking off limits. You should be getting most of your
calories from healthy whole foods - lean proteins, eggs and dairy,
fruits and vegetables. These are to provide your micronutrients
(vitamins and minerals) and fiber. However, occasionally having
something unhealthy to fill in the gaps is not going to hinder your
progress. I'd recommend watching this video, "Why clean eating is a scam and you should abandon it" by JC Deen
Training on LG
If you're considering LG, you've probably been in the fitness game
for a while and know a bit about training. Andy Morgan, a proponent of
leangains who writes rippedbody.jp recommends adhering to the following
guidelines: Strength training focusing on the big 3 compound lifts
(squat, bench press, deadlift). Train 3 days a week for no more than an
hour, and no cardio. Specifically, he recommends the following programs:
The Big 3 by Marty Gallagher, 3 Day Split Reverse Pyramid Training by
Stuart McRobert, and one of the Fitocracy community's favorite programs,
Starting Strength by Mark Rippetoe.
You may also be wondering whether to train during the fast or the
feeding window. What it really comes down to is what your schedule
permits, but current research shows that training fasted will lead to
shorter recovery times down the road. If you are training fasted, it is
recommended that you consume 10g of BCAAs (branch chain amino acids)
within 30 minutes before your workout, which will negate the performance
loss normally associated with training fasted.
Your training performance and weight are good indicators of whether
you've calculated your numbers right. If the scale is doing what you
want it to, and your performance in the gym is still good, you're doing
it right. If your performance in the gym gets spotty or declines, odds
are you aren't eating enough.
For more information:
http://www.leangains.com - Official Leangains Site
http://rippedbody.jp - Blog by Andy Morgan, leangains advocate, trainer and coach
Leangains Group on Fitocracy
Leangains on Reddit
Sunday, March 10, 2013
Intro to Low Carb Dieting
Hello, everyone! In an effort to create a broader range of resources for
beginners, I've decided to write up this guide to low carb dieting,
which is something I have experience with.
My Low Carb Story
The first time I did a low carb diet was when I was 17 years old and weighed 274lbs. My mom had been talking about putting me on one for months, researched Atkins, and when we finally took the plunge, I lost several pounds in the first week, and within a few months was down to my then lifetime low weight of 210lbs. But, I didn't maintain, and by the end of college I was back up in the 270s. I began losing weight by lifting and cutting out junk food, and when my weight loss plateaued I went back on the low carb diet. I was pretty successful with it, losing about 6 pounds in the span of a month. Seeing my success, my parents also decided to give it a go. They weren't so successful, and I think the fact that they had the "occasional treat": cake, french fries, and other carb-laden (and also generally unhealthy) foods, typically a several times a week, may have had something to do with it.
What are carbs?
Carbs are mostly sugars and starches. They're found in high concentration in a lot of foods: bread, pasta, potatoes, fruit, beans, and anything sugary like candy and soda. You won't necessarily have to live your life without these foods, you'll just have to be more conscious of how you're eating them.
How does low carb dieting work?
Here's the basic science behind it. Typically, your body relies on carbohydrates as its primary source of energy, and only burns fat once carbs have depleted. If you deprive your body of carbs, it will go into a state called ketosis, and primarily burn fat instead, making your fat stores a more accessible form of energy. Furthermore, since fat molecules are more complex than carbohydrate molecules, it takes more energy to break them down into a useful form, causing your body to burn more calories in its at rest state.
The Atkins method
This is the method I'm most familiar with, since I've done it. For the first week, you are allowed to consume 20g "Net Carbs" per day. To calculate the net carbs in a food, take the total carbs, and subtract fiber and sugar alcohol. For the second week, you are allowed 25g net carbs. You may continue increasing your carb intake by 5g/day, every week, until you get to a point where your weight loss slows. Then, increase or decrease to continue losing, or to maintain weight.
Low carb foods
Meat, poultry, seafood, cheese, eggs, soy products, and most vegetables naturally have little or no carbs in them, this is what your diet will mainly consist of. Since you aren't eating a lot of carbs, you'll get most of your calories from protein and fat. However, one thing a lot of people don't realize is that not all high protein foods are low in carbs. Milk, beans, and nuts, while all high in protein, are also high in carbs. Also, be sure to read labels, especially on processed foods. For example, some sausages have a lot of sugar added to them, and you could fill your daily carb allotment with just a couple links. Also, be aware of any condiments you're using. Ketchup, barbecue sauce, and even some taco seasoning have carbs in them. Be sure to read labels!
A lot of manufacturers have tried to capitalize on the success of low carb dieting by offering low carb versions of popular foods. For example, you may find things like bread made from flax seed or ice cream sweetened artificially. I will say that some of these products don't taste too bad (but some of them do). Also, again, be sure to read the labels. These foods may have less carbs than their counterparts, but still may not fit into your diet.
A carb is a carb is a carb?
Not really. When you do get your carbs, it's better to get them from more complex sources, like whole grains, fresh fruits, beans, etc. These will digest slower, which will be more beneficial to you. Try to avoid refined sugar, potatoes, or refined starches like white bread or pasta.
Low carb lifestyle changes
Dieting can be tough, and having a big list of foods you cannot eat can be challenging, especially in social situations. But here are some ways to help you handle it.
-A lot of people drink their carbs. Simple changes can be made like switching from regular soda to diet soda (or water), and sweetening your coffee or tea with splenda or another low calorie sweetener can cut out a lot of carbs.
-On that note, if you drink alcoholic beverages, be aware of what you're drinking. Many cocktails are made with sugary juices, sodas, or drink mixes, and most liqueurs are very sugary. Plus, beer (including some "light" beers) are high in carbs. If you're going out drinking, do some homework. Vodka, gin, whiskey, and some varieties of rum have no carbs in them, mix with diet soda for a no carb drink. Also, the amount of carbs in light beer can vary greatly. As a beer snob, it pains me to say this, but products made by Miller, Coors and Budweiser are often going to be better choices than those made by a craft brewer. For example, Budweiser Select and MGD64 come in at around 3g carbs per serving, whereas Sam Adams Light has almost 10.
-Many restaurants have a low carb menu. If not, almost any restaurant will make low carb substitutions for you. Like, going to a diner to get a burger, you can request it without a bun, or on lettuce, and substitute the fries for a vegetable option.
-Really, though, it will often come down to saying "Sorry, I can't eat that." If you're going to a party or other social event where high carb foods will be served, plan for it in advance.
Is low carb for you?
Many low carbers insist that this is the best way to lose weight. While I have had success personally, I realize that this diet isn't for everyone. If you're a vegan or vegetarian, or otherwise aren't a big fan of meat, this diet may not be for you. If you like starchy foods too much and can't imagine yourself without them, again, this may not be for you. Also, if you are trying to build muscle and don't have a lot of body fat, this diet may not be for you. The lower your body fat is, the more dependent your body is on carbs for muscle building. But if you do decide to try out low carb dieting, Atkins and South Beach are both tried and true approaches. I recommend doing your own research into them before taking the next step.
My Low Carb Story
The first time I did a low carb diet was when I was 17 years old and weighed 274lbs. My mom had been talking about putting me on one for months, researched Atkins, and when we finally took the plunge, I lost several pounds in the first week, and within a few months was down to my then lifetime low weight of 210lbs. But, I didn't maintain, and by the end of college I was back up in the 270s. I began losing weight by lifting and cutting out junk food, and when my weight loss plateaued I went back on the low carb diet. I was pretty successful with it, losing about 6 pounds in the span of a month. Seeing my success, my parents also decided to give it a go. They weren't so successful, and I think the fact that they had the "occasional treat": cake, french fries, and other carb-laden (and also generally unhealthy) foods, typically a several times a week, may have had something to do with it.
What are carbs?
Carbs are mostly sugars and starches. They're found in high concentration in a lot of foods: bread, pasta, potatoes, fruit, beans, and anything sugary like candy and soda. You won't necessarily have to live your life without these foods, you'll just have to be more conscious of how you're eating them.
How does low carb dieting work?
Here's the basic science behind it. Typically, your body relies on carbohydrates as its primary source of energy, and only burns fat once carbs have depleted. If you deprive your body of carbs, it will go into a state called ketosis, and primarily burn fat instead, making your fat stores a more accessible form of energy. Furthermore, since fat molecules are more complex than carbohydrate molecules, it takes more energy to break them down into a useful form, causing your body to burn more calories in its at rest state.
The Atkins method
This is the method I'm most familiar with, since I've done it. For the first week, you are allowed to consume 20g "Net Carbs" per day. To calculate the net carbs in a food, take the total carbs, and subtract fiber and sugar alcohol. For the second week, you are allowed 25g net carbs. You may continue increasing your carb intake by 5g/day, every week, until you get to a point where your weight loss slows. Then, increase or decrease to continue losing, or to maintain weight.
Low carb foods
Meat, poultry, seafood, cheese, eggs, soy products, and most vegetables naturally have little or no carbs in them, this is what your diet will mainly consist of. Since you aren't eating a lot of carbs, you'll get most of your calories from protein and fat. However, one thing a lot of people don't realize is that not all high protein foods are low in carbs. Milk, beans, and nuts, while all high in protein, are also high in carbs. Also, be sure to read labels, especially on processed foods. For example, some sausages have a lot of sugar added to them, and you could fill your daily carb allotment with just a couple links. Also, be aware of any condiments you're using. Ketchup, barbecue sauce, and even some taco seasoning have carbs in them. Be sure to read labels!
A lot of manufacturers have tried to capitalize on the success of low carb dieting by offering low carb versions of popular foods. For example, you may find things like bread made from flax seed or ice cream sweetened artificially. I will say that some of these products don't taste too bad (but some of them do). Also, again, be sure to read the labels. These foods may have less carbs than their counterparts, but still may not fit into your diet.
A carb is a carb is a carb?
Not really. When you do get your carbs, it's better to get them from more complex sources, like whole grains, fresh fruits, beans, etc. These will digest slower, which will be more beneficial to you. Try to avoid refined sugar, potatoes, or refined starches like white bread or pasta.
Low carb lifestyle changes
Dieting can be tough, and having a big list of foods you cannot eat can be challenging, especially in social situations. But here are some ways to help you handle it.
-A lot of people drink their carbs. Simple changes can be made like switching from regular soda to diet soda (or water), and sweetening your coffee or tea with splenda or another low calorie sweetener can cut out a lot of carbs.
-On that note, if you drink alcoholic beverages, be aware of what you're drinking. Many cocktails are made with sugary juices, sodas, or drink mixes, and most liqueurs are very sugary. Plus, beer (including some "light" beers) are high in carbs. If you're going out drinking, do some homework. Vodka, gin, whiskey, and some varieties of rum have no carbs in them, mix with diet soda for a no carb drink. Also, the amount of carbs in light beer can vary greatly. As a beer snob, it pains me to say this, but products made by Miller, Coors and Budweiser are often going to be better choices than those made by a craft brewer. For example, Budweiser Select and MGD64 come in at around 3g carbs per serving, whereas Sam Adams Light has almost 10.
-Many restaurants have a low carb menu. If not, almost any restaurant will make low carb substitutions for you. Like, going to a diner to get a burger, you can request it without a bun, or on lettuce, and substitute the fries for a vegetable option.
-Really, though, it will often come down to saying "Sorry, I can't eat that." If you're going to a party or other social event where high carb foods will be served, plan for it in advance.
Is low carb for you?
Many low carbers insist that this is the best way to lose weight. While I have had success personally, I realize that this diet isn't for everyone. If you're a vegan or vegetarian, or otherwise aren't a big fan of meat, this diet may not be for you. If you like starchy foods too much and can't imagine yourself without them, again, this may not be for you. Also, if you are trying to build muscle and don't have a lot of body fat, this diet may not be for you. The lower your body fat is, the more dependent your body is on carbs for muscle building. But if you do decide to try out low carb dieting, Atkins and South Beach are both tried and true approaches. I recommend doing your own research into them before taking the next step.
Stronglifts 5x5
So, I've noticed a bunch of threads popping up in the past few days
about Stronglifts, and thought it might be beneficial to create one
resource thread about it. I've only been doing SL 5x5 for a couple weeks
now, but I read through the information, and feel like I can distill it
so it's easy for prospective lifters to get a feel for it, and more
experienced people are also welcome to chime in with their knowledge.
Also, feel free to ask questions.
What is Stronglifts 5x5?
Stronglifts 5x5 is a strength training program developed by personal trainer and powerlifter Mehdi Hadim. He developed this program by studying the routines of other successful powerlifters, and transforming them into an easy to follow routine. In Stronglifts, you will be adding weight to your lifts at a fairly constant rate, which will continuously make you stronger.
What are the benefits of strength training?
First and foremost, strength, obviously. This is a full-body program that will make you stronger everywhere - arms, legs, chest, back, and core. Aside from that, having muscle mass increases your metabolism, allowing you to burn fat at a higher rate, and leading to a healthier lifestyle. Plus, you'll look better - more muscle, less fat, sounds like a plan, right?
Won't strength training make me slow and inflexible?
No and no. For the first one, remember back in high school physics class, where they tried to teach you that force = mass x acceleration? Same principle applies. Strong muscles can apply a greater force, and therefore can achieve greater acceleration. As for flexibility, powerlifting will not adversely affect flexibility, in fact many say that doing deep squats has improved their flexibility. However, if flexibility is one of your primary goals, you should probably be training for that separately.
Won't strength training make me fat?
You may have seen powerlifting competitions like World's Strongest Man, and noticed that the competitors do look like they're fat. Personally, I remember back when I was in high school my friends and I went to go see a pro wrestling show, and I saw Kurt Angle. At first I saw him from about 30 feet away, noticed his bulging gut, and thought to myself "Wow... he looks fat in person." Once he walked within a few feet of me, though, I noticed that his bulging gut was actually his massive ab muscles protruding out. Also, competitive powerlifters typically consume massive diets to ensure maximum strength, and staying slim is not a concern to them.
What exercises do I do with Stronglifts?
One of the great things about Stronglifts is its simplicity. There are two workout plans that you alternate between, so you only need to do 3 exercises per day, 5 exercises in total. All of the lifts are compound lifts, which mean that they entail the movement of multiple joints, working several different muscles per exercise. These exercises are:
-Squat: Works your quads, glutes, and hamstrings, and also uses your calves, and core to keep you stable.
-Bench Press: Works your chest, anterior deltoids, and triceps.
-Barbell Row: Works your whole back, and biceps. For the most effective way to do this exercise, I would recommend looking up (and logging as) Pendlay Row.
-Shoulder Press: Works all shoulder muscles, as well as triceps, and uses core to keep you stable. Note, while the site I've linked to refers to this as a military press, that term is not entirely accurate from what I understand. Log this exercise as Standing Barbell Shoulder Press.
-Deadlift: Works your back and legs.
All of these are free weight exercises. Shouldn't I be using machines?
No. Machines may look pretty, but consider a few things. One is that machines put the weight on a certain track - this stabilizes the weight, instead of stabilizing it with your own muscles, basically taking half the effort out of the lift and causing your muscles to develop unevenly. Also, the fact that they force your body into a specific motion, instead of allowing it to move how it does naturally, can be bad for your joints. Some seem to think that lifting free weights in general, doing squats in particular, is dangerous. But if you consider the competitive powerlifters who lift hundreds of pounds of free weight in a variety of disciplines with a minimal amount of injury, lifting free weights is actually quite safe.
All of these exercises say to use barbells. Can I use dumbbells?
Barbells are better, for two reasons. One is that using dumbbells places and undue amount of effort on your stabilizer muscles, which does not allow the primary muscles to be working as hard as they can. As a result, they will develop more slowly. Also, weight can be added to barbells in smaller increments, which also helps progress. I would say only use dumbbells if you do not have access to a barbell.
What if my gym doesn't allow deadlifts?
Then it's time to find a new gym.
The Stronglifts Program
Like I said, this is fairly simple. There are two workouts you alternate between:
Workout A
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Workout B
Squat 5x5
Shoulder Press 5x5
Deadlift 1x5
Note that what's listed here are just work sets. You'll also be doing two warmup sets of each exercise.
Taking at least 1 day to rest in between. Ideally, you will be lifting 3 days per week.
How Much to Lift
Starting out on the program, if you're a beginning weightlifter, it's recommended to start out with an empty bar (45lbs) as your work set. If you have some experience lifting, you may start out heavier - 50% of your 5 rep max is recommended.
As mentioned, before you do your work sets, you do two warmup sets. From what I read, he doesn't specify exactly how much the warmup sets should be, but he gave an example, from which I calculated 60% of your work weight for the first, 75% for the second - obviously, rounded to the nearest 5lbs. I'll also sometimes round up a little higher to get a simpler plate configuration.
As you progress through the program, you may feel the need to change your warmup program. For example, my current warmup program for squats is to do 4-5 warmup sets of 3 reps each, increasing the weight by 25-30lbs each time. For bench and overhead press, I'm still warming up with the same weight, but doing less reps. Conversely, if you're just starting out and you feel the weight is too light to warrant warming up for it, you may skip it.
When you successfully complete all reps of an exercise, you add weight the next time you do it - 5lbs for squat, bench press, shoulder press, and barbell row, and 10lbs for deadlift. You may add weight at a slower rate if you find yourself struggling.
Example
Here are workouts I logged this week using Stronglifts.
Tuesday (Workout B)
Barbell Squat:
105 lb x 5 reps (+36 pts)
135 lb x 5 reps (+47 pts)
175 lb x 5 reps (+61 pts)
175 lb x 5 reps (+61 pts)
175 lb x 5 reps (+61 pts)
175 lb x 5 reps (+61 pts)
175 lb x 5 reps (+61 pts)
Standing Barbell Shoulder Press:
45 lb x 5 reps (+17 pts)
55 lb x 5 reps (+21 pts)
75 lb x 5 reps (+28 pts)
75 lb x 5 reps (+28 pts)
75 lb x 5 reps (+28 pts)
75 lb x 5 reps (+28 pts)
75 lb x 5 reps (+28 pts)
Barbell Deadlift:
135 lb x 5 reps (+47 pts)
155 lb x 5 reps (+54 pts)
205 lb x 5 reps (+71 pts)
Thursday (Workout A)
Barbell Squat:
110 lb x 5 reps (+38 pts)
140 lb x 5 reps (+49 pts)
180 lb x 5 reps (+63 pts)
180 lb x 5 reps (+63 pts)
180 lb x 5 reps (+63 pts)
180 lb x 5 reps (+63 pts)
180 lb x 5 reps (+63 pts)
Barbell Bench Press:
65 lb x 5 reps (+22 pts)
80 lb x 5 reps (+28 pts)
110 lb x 5 reps (+38 pts)
110 lb x 5 reps (+38 pts)
110 lb x 5 reps (+38 pts)
110 lb x 5 reps (+38 pts)
110 lb x 5 reps (+38 pts)
Pendlay Row:
60 lb x 5 reps (+21 pts)
75 lb x 5 reps (+26 pts)
100 lb x 5 reps (+35 pts)
100 lb x 5 reps (+35 pts)
100 lb x 5 reps (+35 pts)
100 lb x 5 reps (+35 pts)
100 lb x 5 reps (+35 pts)
Next time I lift I'll do squats at 110x5, a set at 140x5, and 5 sets at 185x5, then shoulder press 50x5, 60x5, and 5 sets of 80x5, and deadlift 135x5, 160x5, and 215x5. The time after that, I'll squat 115x5, 140x5, and 5 sets of 190x5, then bench press 70x5, 85x5, and 5 sets of 115x5, and row 65x5, 80x5, and 5 sets of 105x5.
What if I fail?
In order for you to add weight, you must successfully complete all 5 reps on all sets of a given exercise. If you fail a lift, then complete as many reps as you can for each remaining set. then:
-The next time you do the exercise, do it again at the same weight. Allow yourself more time to rest between sets, up to 5 minutes. Note, if the number of reps you can complete is irregular instead of steadily decreasing, that is a sure sign you have not allowed yourself enough rest.
-If, after attempting to complete all your lifts on 3 separate days, deload: Next time you lift, reduce your work weight by 10%, and then continue to add weight as you would upon completing the lifts.
If you continue to stall out in the same place, it is possible that you've gone as far as Stronglifts 5x5 will take you. Consider switching to Stronglifts 3x5, Wendler 5/3/1 or Madcow 5/3/1.
Should I be doing cardio while on Stronglifts?
It's optional, depending on what your fitness goals are. I'm personally doing it as part of a weight loss program, so I'll typically have 2-3 moderate cardio days per week between lifting days, and occasionally do 5-10 minutes of light cardio at the end of my lifting workouts. Partly, I could also afford to do this because I was still well below my old maxes in these workouts. However, once the lifting gets more intense, cardio can become an unnecessary hindrance, especially if your goal is to bulk up and to push your strength to its limits.
In an older edition of Stronglifts, it's recommended that people who want to add cardio should do 1 minute of cardio at the end of the first workout, and add a minute each time until they're up to 45 minutes.
Awesome! How do I find out more?
Go to http://www.stronglifts.com to find out more. Filling out the form for the Free Report will allow you to get the full PDF, which is about 45 pages if I recall correctly, for free.
Alternate Version
There are some people here suggesting an alternate set of exercises, and after reviewing them I do believe that this is also a good way to go. That is:
Workout A
Squat 5x5
Bench Press 5x5
Row 5x5
Workout B
Deadlift 1x5
Overhead Press 5x5
Chin Up (assisted or weighted) 3x5
The reason for these changes
-Squat and deadlift work a lot of the same muscles, so for a beginner to do both of them on the same day may be unnecessary and overtaxing.
-Rows primarily activate muscles in the upper back. While lats and biceps come into play, many feel that rows do not work them sufficiently, hence the addition of chin ups.
Squat Weight Progression
In this version, since you are now squatting every other session instead of every session, you'll have a weight progression the same way you would on deadlift - Add 10lbs per session, reduce to 5lbs if you feel it's getting too hard too fast.
Chin Up Progression
The main pitfall of chin ups is that, as far as body weight exercises go, they're fairly difficult, and most beginners simply cannot do them. Fortunately, there are a few options for you.
Machine assisted
Many gyms have an assisted pull up/chin up/dip machine, where you do your exercise while kneeling on a counterweight, which is attached to a weight stack. You can use this, and reduce your assist weight by 5lbs every session.
Chair assisted
If you don't have full gym access, or your gym doesn't have one of these machines, you can do chair assisted chin ups - put one leg on a chair, and push up with just enough force that you can complete your reps. The down side of this is that you don't really have a numerical value for your assist, so it's more difficult to hold yourself accountable for it. Alternatively, you could do other progressions such as the ones outlined in Convict Conditioning or by YouTube Fitness Trainer Scooby1961, for example.
Pulldown Machine
Pulldown machines are a staple in most gyms, including home gym machines. You can easily add 5lbs per workout. This machine does give you a slight mechanical disadvantage, so doing a chin up will actually be a little bit easier than pulling down your body weight.
Weighted chin ups
Once you've progressed past the bodyweight chin up, you can start adding weight. Some people hold a dumbbell between their feet, but I find this difficult to do, and I prefer a dip belt. You can find these online or in sporting goods stores, or you can make your own from things you find at a hardware store for $5-10. All you need is a length of chain (About 5 feet), a caribiner clip, and something to use as padding - either some pipe insulation, or just a towel will do.
What is Stronglifts 5x5?
Stronglifts 5x5 is a strength training program developed by personal trainer and powerlifter Mehdi Hadim. He developed this program by studying the routines of other successful powerlifters, and transforming them into an easy to follow routine. In Stronglifts, you will be adding weight to your lifts at a fairly constant rate, which will continuously make you stronger.
What are the benefits of strength training?
First and foremost, strength, obviously. This is a full-body program that will make you stronger everywhere - arms, legs, chest, back, and core. Aside from that, having muscle mass increases your metabolism, allowing you to burn fat at a higher rate, and leading to a healthier lifestyle. Plus, you'll look better - more muscle, less fat, sounds like a plan, right?
Won't strength training make me slow and inflexible?
No and no. For the first one, remember back in high school physics class, where they tried to teach you that force = mass x acceleration? Same principle applies. Strong muscles can apply a greater force, and therefore can achieve greater acceleration. As for flexibility, powerlifting will not adversely affect flexibility, in fact many say that doing deep squats has improved their flexibility. However, if flexibility is one of your primary goals, you should probably be training for that separately.
Won't strength training make me fat?
You may have seen powerlifting competitions like World's Strongest Man, and noticed that the competitors do look like they're fat. Personally, I remember back when I was in high school my friends and I went to go see a pro wrestling show, and I saw Kurt Angle. At first I saw him from about 30 feet away, noticed his bulging gut, and thought to myself "Wow... he looks fat in person." Once he walked within a few feet of me, though, I noticed that his bulging gut was actually his massive ab muscles protruding out. Also, competitive powerlifters typically consume massive diets to ensure maximum strength, and staying slim is not a concern to them.
What exercises do I do with Stronglifts?
One of the great things about Stronglifts is its simplicity. There are two workout plans that you alternate between, so you only need to do 3 exercises per day, 5 exercises in total. All of the lifts are compound lifts, which mean that they entail the movement of multiple joints, working several different muscles per exercise. These exercises are:
-Squat: Works your quads, glutes, and hamstrings, and also uses your calves, and core to keep you stable.
-Bench Press: Works your chest, anterior deltoids, and triceps.
-Barbell Row: Works your whole back, and biceps. For the most effective way to do this exercise, I would recommend looking up (and logging as) Pendlay Row.
-Shoulder Press: Works all shoulder muscles, as well as triceps, and uses core to keep you stable. Note, while the site I've linked to refers to this as a military press, that term is not entirely accurate from what I understand. Log this exercise as Standing Barbell Shoulder Press.
-Deadlift: Works your back and legs.
All of these are free weight exercises. Shouldn't I be using machines?
No. Machines may look pretty, but consider a few things. One is that machines put the weight on a certain track - this stabilizes the weight, instead of stabilizing it with your own muscles, basically taking half the effort out of the lift and causing your muscles to develop unevenly. Also, the fact that they force your body into a specific motion, instead of allowing it to move how it does naturally, can be bad for your joints. Some seem to think that lifting free weights in general, doing squats in particular, is dangerous. But if you consider the competitive powerlifters who lift hundreds of pounds of free weight in a variety of disciplines with a minimal amount of injury, lifting free weights is actually quite safe.
All of these exercises say to use barbells. Can I use dumbbells?
Barbells are better, for two reasons. One is that using dumbbells places and undue amount of effort on your stabilizer muscles, which does not allow the primary muscles to be working as hard as they can. As a result, they will develop more slowly. Also, weight can be added to barbells in smaller increments, which also helps progress. I would say only use dumbbells if you do not have access to a barbell.
What if my gym doesn't allow deadlifts?
Then it's time to find a new gym.
The Stronglifts Program
Like I said, this is fairly simple. There are two workouts you alternate between:
Workout A
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Workout B
Squat 5x5
Shoulder Press 5x5
Deadlift 1x5
Note that what's listed here are just work sets. You'll also be doing two warmup sets of each exercise.
Taking at least 1 day to rest in between. Ideally, you will be lifting 3 days per week.
How Much to Lift
Starting out on the program, if you're a beginning weightlifter, it's recommended to start out with an empty bar (45lbs) as your work set. If you have some experience lifting, you may start out heavier - 50% of your 5 rep max is recommended.
As mentioned, before you do your work sets, you do two warmup sets. From what I read, he doesn't specify exactly how much the warmup sets should be, but he gave an example, from which I calculated 60% of your work weight for the first, 75% for the second - obviously, rounded to the nearest 5lbs. I'll also sometimes round up a little higher to get a simpler plate configuration.
As you progress through the program, you may feel the need to change your warmup program. For example, my current warmup program for squats is to do 4-5 warmup sets of 3 reps each, increasing the weight by 25-30lbs each time. For bench and overhead press, I'm still warming up with the same weight, but doing less reps. Conversely, if you're just starting out and you feel the weight is too light to warrant warming up for it, you may skip it.
When you successfully complete all reps of an exercise, you add weight the next time you do it - 5lbs for squat, bench press, shoulder press, and barbell row, and 10lbs for deadlift. You may add weight at a slower rate if you find yourself struggling.
Example
Here are workouts I logged this week using Stronglifts.
Tuesday (Workout B)
Barbell Squat:
105 lb x 5 reps (+36 pts)
135 lb x 5 reps (+47 pts)
175 lb x 5 reps (+61 pts)
175 lb x 5 reps (+61 pts)
175 lb x 5 reps (+61 pts)
175 lb x 5 reps (+61 pts)
175 lb x 5 reps (+61 pts)
Standing Barbell Shoulder Press:
45 lb x 5 reps (+17 pts)
55 lb x 5 reps (+21 pts)
75 lb x 5 reps (+28 pts)
75 lb x 5 reps (+28 pts)
75 lb x 5 reps (+28 pts)
75 lb x 5 reps (+28 pts)
75 lb x 5 reps (+28 pts)
Barbell Deadlift:
135 lb x 5 reps (+47 pts)
155 lb x 5 reps (+54 pts)
205 lb x 5 reps (+71 pts)
Thursday (Workout A)
Barbell Squat:
110 lb x 5 reps (+38 pts)
140 lb x 5 reps (+49 pts)
180 lb x 5 reps (+63 pts)
180 lb x 5 reps (+63 pts)
180 lb x 5 reps (+63 pts)
180 lb x 5 reps (+63 pts)
180 lb x 5 reps (+63 pts)
Barbell Bench Press:
65 lb x 5 reps (+22 pts)
80 lb x 5 reps (+28 pts)
110 lb x 5 reps (+38 pts)
110 lb x 5 reps (+38 pts)
110 lb x 5 reps (+38 pts)
110 lb x 5 reps (+38 pts)
110 lb x 5 reps (+38 pts)
Pendlay Row:
60 lb x 5 reps (+21 pts)
75 lb x 5 reps (+26 pts)
100 lb x 5 reps (+35 pts)
100 lb x 5 reps (+35 pts)
100 lb x 5 reps (+35 pts)
100 lb x 5 reps (+35 pts)
100 lb x 5 reps (+35 pts)
Next time I lift I'll do squats at 110x5, a set at 140x5, and 5 sets at 185x5, then shoulder press 50x5, 60x5, and 5 sets of 80x5, and deadlift 135x5, 160x5, and 215x5. The time after that, I'll squat 115x5, 140x5, and 5 sets of 190x5, then bench press 70x5, 85x5, and 5 sets of 115x5, and row 65x5, 80x5, and 5 sets of 105x5.
What if I fail?
In order for you to add weight, you must successfully complete all 5 reps on all sets of a given exercise. If you fail a lift, then complete as many reps as you can for each remaining set. then:
-The next time you do the exercise, do it again at the same weight. Allow yourself more time to rest between sets, up to 5 minutes. Note, if the number of reps you can complete is irregular instead of steadily decreasing, that is a sure sign you have not allowed yourself enough rest.
-If, after attempting to complete all your lifts on 3 separate days, deload: Next time you lift, reduce your work weight by 10%, and then continue to add weight as you would upon completing the lifts.
If you continue to stall out in the same place, it is possible that you've gone as far as Stronglifts 5x5 will take you. Consider switching to Stronglifts 3x5, Wendler 5/3/1 or Madcow 5/3/1.
Should I be doing cardio while on Stronglifts?
It's optional, depending on what your fitness goals are. I'm personally doing it as part of a weight loss program, so I'll typically have 2-3 moderate cardio days per week between lifting days, and occasionally do 5-10 minutes of light cardio at the end of my lifting workouts. Partly, I could also afford to do this because I was still well below my old maxes in these workouts. However, once the lifting gets more intense, cardio can become an unnecessary hindrance, especially if your goal is to bulk up and to push your strength to its limits.
In an older edition of Stronglifts, it's recommended that people who want to add cardio should do 1 minute of cardio at the end of the first workout, and add a minute each time until they're up to 45 minutes.
Awesome! How do I find out more?
Go to http://www.stronglifts.com to find out more. Filling out the form for the Free Report will allow you to get the full PDF, which is about 45 pages if I recall correctly, for free.
Alternate Version
There are some people here suggesting an alternate set of exercises, and after reviewing them I do believe that this is also a good way to go. That is:
Workout A
Squat 5x5
Bench Press 5x5
Row 5x5
Workout B
Deadlift 1x5
Overhead Press 5x5
Chin Up (assisted or weighted) 3x5
The reason for these changes
-Squat and deadlift work a lot of the same muscles, so for a beginner to do both of them on the same day may be unnecessary and overtaxing.
-Rows primarily activate muscles in the upper back. While lats and biceps come into play, many feel that rows do not work them sufficiently, hence the addition of chin ups.
Squat Weight Progression
In this version, since you are now squatting every other session instead of every session, you'll have a weight progression the same way you would on deadlift - Add 10lbs per session, reduce to 5lbs if you feel it's getting too hard too fast.
Chin Up Progression
The main pitfall of chin ups is that, as far as body weight exercises go, they're fairly difficult, and most beginners simply cannot do them. Fortunately, there are a few options for you.
Machine assisted
Many gyms have an assisted pull up/chin up/dip machine, where you do your exercise while kneeling on a counterweight, which is attached to a weight stack. You can use this, and reduce your assist weight by 5lbs every session.
Chair assisted
If you don't have full gym access, or your gym doesn't have one of these machines, you can do chair assisted chin ups - put one leg on a chair, and push up with just enough force that you can complete your reps. The down side of this is that you don't really have a numerical value for your assist, so it's more difficult to hold yourself accountable for it. Alternatively, you could do other progressions such as the ones outlined in Convict Conditioning or by YouTube Fitness Trainer Scooby1961, for example.
Pulldown Machine
Pulldown machines are a staple in most gyms, including home gym machines. You can easily add 5lbs per workout. This machine does give you a slight mechanical disadvantage, so doing a chin up will actually be a little bit easier than pulling down your body weight.
Weighted chin ups
Once you've progressed past the bodyweight chin up, you can start adding weight. Some people hold a dumbbell between their feet, but I find this difficult to do, and I prefer a dip belt. You can find these online or in sporting goods stores, or you can make your own from things you find at a hardware store for $5-10. All you need is a length of chain (About 5 feet), a caribiner clip, and something to use as padding - either some pipe insulation, or just a towel will do.
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