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Stronglifts Anonymous
Quick question.
Has anyone had success using stronglifts? I've been working out for a while now, using machines and doing some cardio afterwards. Coming here though, i've learned that free weights are the way to go. So I've been reading stronglifts and tomorrow I'm going with a friend who will help me learn how to squat properly, deadlift properly, etc etc.
I just wanna know, am I wasting my time with stronglifts, or is it a good program with good results?
Using machines and cardio, I've lost 30lbs. But, now I think I'm ready to step it up a bit.

Thanks
>> Anonymous
Stronglifts is worthless unless you want to be fat.
>> Anonymous
i love that picture.

if you've seen teh full set, you can see where the O-lifting platforms literally boarder the chem lab (lulzly in their white lab coats too) all in the same facility
>> Anonymous
>>318368
FFFFFFFFFFFFFFFFFFF
>> Anonymous
>>318368
What! Are you serious?!
Why is that? Fucking great.....what work out program do you recommend?
>> Anonymous
i'm on month 1 and a half of stronglifts and I can tell hueg differences in strength and my all my lifts are constantly going up hella fast

but I muscle definition wise and fat loss wise I can't tell you, since lifting isnt strictly for fat loss and I read that 3x15 was better for mussle definition, correct me if im wrong and that's a retarded thing to say

anyway yeah I like it but if you are still cutting I'd say do cardio/HIIT inbetween your lift days
>> Anonymous
>>318377
Excellent, thank you. Actually, reading the website, it said if I wanted to cut fat to jog after my weight session, which was what I was planning to do anyways. I just wanted to know if stronglifts was actually worth it, or if I should find another program.
>> Anonymous
>>318377
>3x15 was better
That's a myth and a retarded thing to say.
In fact, I'd almost say you were a troll for saying that.
>> Anonymous
not OP here but if you do HIIT/jog/any cardio the same day you lift that obviously puts you in a caloric deficit

meaning your mussles wont grow, so isnt that a bad thing to do and save that for days you dont lift?

or do people just lift an then cardio so they dont lose mussle?

ALL SEEMS VERY CONFUSING TO ME FUCK
>> Anonymous
>>318385
understandable, dunno why I thought I heard that. but there is quite a difference between 3x15 vs 5x5. what is it?
>> Anonymous
>>318388
>meaning your mussles wont grow

That's SUCH A FUCKING MYTH. You still gain muscle mass while cutting fat as long as you continue to lift weights.
>> Anonymous
>>318388
exercising and not eating as much are two different things, ie, it's better to eat more calories and burn them with exercise than it is to eat less calories to begin with.
>> Anonymous
>>318398
Rly? Why is it a myth if you hear it EVERYWHERE

FFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFF
>> Anonymous
OP here,
Ok, what the fuck does FFFFFFFFFF mean?
>> Anonymous
>>318416
I think it means 'fuuuuuuuuuuuuuuuck'
>> Anonymous
>>318398
Yeah, thats what I thought, you know, if you keep eating things filled with protein and stuff.
Fuck if I'm an expert though.
>> Anonymous
I'd suggest a 5 day split with legs as your last day OP

as much as I loev squatz and stronglifts if you are cutting doing all those squatz could hurt your cardio
>> Anonymous
>>318419
hmmm...yeah...possibly.
So no one else has had any negative or positive experience with stronglifts?
>> Anonymous
>>318406
so you are saying if you want to build muscle and gain fat you need to be eating plenty and treat it like a bulk?

ie EAT PLENTY NOT LESS, only difference is the cardio part?
>> Anonymous
>>318394
Because the 'damage' it does the muscle.
Low weight, 15 times does less damage than high weight, 5 times.

Damage makes it grow.
>> Anonymous
>>318446
Pretty much.
>> Anonymous
Not op but I'm curious about stronglifts to
>> Anonymous
This all sounds good but it honestly I think the fat loss would be alot slower. I'd just suggest zigzagging
>> Anonymous
>>318469
Don't mean to sound like a dumbass, but whats zig zag?
Cause while I'm pretty strong, I do have a belly I want to get rid of. This may sound vain, but I want to be cut. I want to take my shirt off at the beach and have the chicks stare at me.
Lame, I know.
>> Anonymous
I've been doing stronglifts for 4 months now
I can say that SQUATing 3 times a week, maaaan, your legs get HUEG!
>> Anonymous
Stronglifts works.

Did it for 6 months and I had great gains in size and strength. Body fat didn't drop that much, nothing some cardio can't fix.
>> Anonymous
>>318473
A few weeks of lifting, few weeks of fat cutting.
>> Anonymous
>>318525
no I'm pretty sure zigzagging is you eat a fuckton days you lift, then days inbetween you cardio and eat less
>> Anonymous
>>318512
So do you think jogging (the way I jog on the treadmill includes varying the speed and the incline, which in half an hour results in about 350 calories lost) after I lift weights will help me lose fat, while actually lifting weights help me become stronger and therefore more "cut"?
>>318525
Thanks man.
Well....I'm gonna start on on Tuesday. Tomorrow, I'm going with a friend who's gonna help me learn deadlifts, squats, and basically everything else that stronglifts says you have to do, because like I said, I always used machines and I figured it's now time to move to free weights.
Thanks for everyones input.
>> Anonymous
>>318533

It really depends on your body fat. I was at about 15% when I started Stronglifts, I dropped down to about 13% over the course of a few months, but appearance wise I looked completely different due to the muscle I'd put on.

I'm much more partial to sprints and sled dragging than jogging.
>> Anonymous
>>318542
did you just do stronglifts or did you do cardio/hiit or add in other exercises?
>> Anonymous
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>>318542
OP here,
well...I'm around 18 percent bodyfat, according to calculators online (who knows how accurate those things are)
The thing is, I'm not THAT fat. I'm not like Jack black fat, if thats what you mean. I'm more like, I have a couple more lbs to completely lose my gut, and further develop my pecs.
Basically, I'm looking to drop my body fat percantage to show off my muscles more (couldn't think of a better term) and make my overall muscle mass a little larger. I'm not going for ronnie colemen here, but rather in the next pic I'm gonna show you

1st pic (the pic I'm posting now) I'm around a 2.4
>> Anonymous
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>>318551
OP again,
however...this is what I'd LIKE to look.
Will I ever get there? I don't know. Maybe this plan won't have enough fat loss for that kind of shape (even though I plan to do more cardio) maybe I don't have the genes for a bod like that, but I figure if I do cardio and do some sort of strength training, then I could have some sort of variation of that pic, even if it's not exactly like that, you know?
>> Anonymous
>>318543
I did only stronglifts for 6 months, stuck to the program. Played some occasional sport with friends, but no other targeted cardio.

>>318551
At 18% you're bordering on being overweight, some cardio wouldn't hurt just don't go nuts. Put priority on getting stronger and eating really well. This is all I did and everything else took care of itself.
>> Anonymous
>>318551
anyone have any more before/after pics of progress?
>> Anonymous
I'm on my second week of stronglifts, and despite some pain in b/w my thigh and crotch when I squat (which i'm asking for more info about in another post) I'm quite happy with the exercise so far. Seems much more effective than what I've been doing these past 8 months.
>> Anonymous
>>318559
Awesome, thanks for the advice.
Just ONE more question.
What, according to the pic i posted, does your physique look like? Like, were you happy with the results you got? Did your muscles become more defined, etc? Or were you just stronger, but still like chubby?
Cause while being stronger IS something I want to do, I'm sad to say I really want to be cut for the looks. Call me vain, pathetic, whatever. But all my life I've been overweight, and I've never been comfortable taking my shirt off at a pool/beach etc. So I want to change that.
Which is why I'm wondering if stronglifts is right for me.
Thanks to you, I'm guessing it is as long as I throw some cardio in.
Thanks man.
>> Anonymous
>>318566

Not the same anon as the person you quoted, but I've been on stronglifts for about 3 months (along with 9 months of nub lifting) but I have the stomach of 2, the chest of 4-5, and I'm guessing the arms of 5-6. I'm stronger definitely, but I still have a little fat on my gut though it's hard to see because my broad shoulders.
>> Anonymous
Listen here OP, no matter what kind of routine you've got going on the most important variable in the way you look is how you eat. It's really that simple.

Anyway, stronglifts are they key to any workout routine. If you're telling me you want to put on muscle and minimize fat while not squating or deadlifting I'm calling you a lier. Squats, deadlifts, power cleans, military presses, barbell rows, and a few im forgetting should be a part of any workout routine. Compound lifts are what you want when asking to pack on muscle.

And as stated before, no matter what routine you're on, your eating habits will determine how you look.
>> Anonymous
>>318566
In those pictures? None really, really.

I don't look ripped, I just look like I want to break your furniture and make angry faces. Think Teal'c from Stargate.

I have good overall shape, I'm just not "cut" because I don't have low body fat.

Stronglifts is a great starting point regardless of your goals. If you want to move onto bodybuilding training, do so after stronglifts.
>> Anonymous
so many questions

increase mussle mass

the rest will indeed take care of itself

(sigh) i guess i'll relate my 5x5 experience

it was madcow's advanced, about 2 yrs ago

trained it as listed, except before the squat/dead, OH/bench, chin/row, i did jumps (the works, ending w/depth jumps) and Snatch and Pwr clean variations.

I did the strict, calculated programming as i did it all while under strict calorie restriction as well (very paleo-esque). the 'mandatory' numbers helped because it prevented diet induced shirking.

i eventually had to pull all deadlifts as a bunch of triples and singles (5x5=25, so i pulled 8x3, then eventually just 25x1, then 15x1, 5x1, etc) this does not matter to 99% of you, but goes to show that one must stick w/TOTAL volume.

the short and sweet. i lost a few pounds in 9weeks. the metabolism slowed down due to restrictions by this time. i lose weight easiest while eating alot (just up NEPA/GPP even more). strength wise, my 1RM remained the same (ie.b4 and after). i got pretty good @ hitting 5's on the squat consistantly, which was a good thing at the time and truely hitting the planned weight some days was INCREDIBLE metabolic strain (who the fuck needs cardio if u do breathing squats) but more or less, i got good at doing 5x5 more than anything else. -->specificity of training (and adaption) in a nutshell. program also good intro for multi week squating. (SHEIKO/SMOLOV)
tldr. yes, its good. yes other things work too. overall, if left to your helpless, opinionated false beliefs on fitness, you could do MUCH worse than the classic 5x5. so man up and chalk up
>> Anonymous
>>318588

I bet you have a body of a bitch
>> Anonymous
>>318593
oh good, pointers. how could you tell?
>> Anonymous
6*1-3 - Pure strength.
5*4-6 - Building strength and a bit of muscle.
4*7-9 - Size then a little bit of strength.
3*10-12 - Size then a smaller little bit of strength and a bit of endurance.
3*13-20 - Endurance, then a little bit of size.
2*21+ - Endurance.

Choose the routine that best suits your goals.

The only way to burn fat is to get yourself in a caloric deficit. This is achieved mainly by cardio and a balanced nutrition. Lifting weights is not your main form of fat burning. Weightlifting is about the development of muscles and that of the central nervous system.
>> Anonymous
>>318601
i've enjoyed this chart for a while, although it only remains true for 7-9 reps and beyond.

the concept that low reps='pure strength' is a fallacy, although you are quite correct in labeling it an exercise more of the CNS than localized musculature. very low reps done for higher sets will achieve the necessary amount of Time Under Tension to facilitate hypertrophy
>> Anonymous
>>318605

Yes, but size gains are still far smaller then those of the 8-12 rep routines.
>> Anonymous
>>318608
im bitting because you say 'far' smaller.

as the fags here will say

'in b4 sarcroplasmic vs myofibular hypertrophy'

and considering fibers of the IIx/B variety have the highest potential for growth and are activated only during lifting of a heavy load as fast as possible, i beg to differ about the 8-12.

but lets also get something straight. both ways work, but one 'isnt' better than the other unless you've already adapted to it.

it goes w/the adage. 'the best training program is the one you CURRENTLY ARE NOT DOING'

heavier reps kill 2 birds w/1 stone, and frankly, for function in life and sport, its fast twitch or bust (and b4 any gets all gay on me, even soccer is considered an 80%+ anaerobic sport)
>> Anonymous
>>318601
yeah, because it's not like protein synthesis uses an absolute fuckload more energy than cardio. not at all.

saging because you specifically are a fucking idiot and i am sick of the ignorance in this place.
>> Anonymous
I've gained 6kg (fuck you poundfags) in the last 4 weeks, so yeah, it works.
>> Anonymous
Holy shit I was just about to post this exact same question...
>> Anonymous
>>318578
OP here, just got back doing squats without a machine for the first time.
Thanks for your input. I just wanted to know if somebody was happy with this excercise program, of if I was just wasting my time. It seems it's good for getting stronger, but not that great for getting cut like I want. I'm thinking maybe throw in some cardio afterwards? I think that might work.
>>318580
Great advice man. Thanks for the inspiration. I do need to eat better, cause while I don't drink soda and eat plenty of fruits, I think I need to eat more fish, veggies and such. Cause when Iost 30lbs, I didn't really change my diet. But I think now if I want to get cut like that pic, my diet definetely needs a revamp.
>>318588
Cool, thanks.

Anyways, today I learned how to do deadlifts, overhear press, barbell rows, squates, and a couple other things too. It was pretty good and I was sweating pretty hard. I felt like a bitch though, cause here I am huffin and puffin and the weight wasn't even that much. Oh well, I think I just gotta keep pressing. No shame as long as I stick with it and get stronger, right? Thanks again guys
>> Anonymous
Op again,
damn I can't spell.
>> Anonymous
>>319582

The overhead press is notoriously difficult. Don't fret, and think about what you'll become soon.
>> Advice. Anonymous
>>319624
Are you for fucking real?
I got the overhead press right on my first fucking try.

Barbell rows were the only things I found remotley difficult
>> Anonymous
>>319631

Holy shit you're fucking awesome!!!!
>> Anonymous
>>319631
anybody can do it right when you're using imaginary weights
>> Anonymous
>>319675
>>319689
OP here, hahahah shit made me laugh.
>>319624
And thanks man. I just hope some meathead won't laugh at me, cause I'll fucking smash his skull with a 45lb. I may not be strong, but I don't take shit either.
Anyways...thanks guys!
>> Anonymous
>>319631Barbell rows

You mean barrel rolls right
>> Anonymous
>>319716
barrel rolls hit the lats and traps really well
>> Anonymous
Zipperhead in that pic is strong!
>> Anonymous
>>318377
Definition = Lowbody fat % + Having enough muscle for it to sure.
>> Anonymous
>>319738
lol