So one of the main tenets of Stronglifts 5x5 as a beginner lifting program is to start light on weight, well below what you could do, and add weight each time. This is great for beginners because it builds up your confidence while you can focus on your form and allows you to build up your base strength. When you're starting, the app timer says to wait 1.5 minutes if it was easy, 3 minutes if it was hard, 5 minutes if you failed. Naturally early on, I found myself feeling good to go after 1.5 minutes. As the weeks went by I started waiting closer to 3 minutes between sets. I would only wait longer after I failed a set which should take awhile on the program before that happens. So recently when I have been right up near my max capacity I've only waited 3 minutes (the "if the last set was hard" recommended time) and found myself failing sets more than I would like (obviously failure is inevitable to some degree). Recently however I have started waiting closer to 4-5 minutes between sets and all of a sudden I'm having way less of a problem with failed sets. I know it may seem like you're spending a lot of time waiting and maybe you're uncomfortable getting some dirty looks from people at the gym waiting on your power rack, but I think as you advance in the program it is a very good idea to start waiting closer to 5 minutes than 3. In fact, according to this study (McKendrick 2016 https://www.ncbi.nlm.nih.gov/pubmed/27126459 ) 5 minutes is the optimal rest time and actually enables higher level of muscle protein synthesis than shorter rest. This means more completed sets and more muscle gains.
I just feel like an ATV walking around, super stable and powerful. I thought squatting every workout would be too much, but honestly it’s the best feeling. Heavy squats are so daunting, but man are they rewarding. 5x5 is the shit.
15yo about to start the 5x5 program. Followed an upper lower split for a while but then I just didn’t see progress and lost track of the goal I had. I can lift heavier than the first week tells me too but should I just do it anyway? Bottom line just let me know something you wish you knew before starting this program and hava swell day
Hello do you guys have any tips on how to keep my wrist straight on the barbell row? Having trouble with that. Also with my OHP I find myself struggling to do 80 pounds even though I worked my way up to it. I’m am getting passed it but barely how you recommend I go from here.