If I were to start this
what weights do I start at?
and
say if you do 5x5 on monday wednesday and friday
the other days I go and do cardio?

start with minus 40% from the heaviest weight that u can lift.
for example your heaviest weight is 40kg. so start with 24kg. gradualy increace if u fell that weight if no longer giving u impact during lifting.

Depends on your goals. If its weight loss then go ahead with the cardio.

Just follow the plan as outlined in the book /site, with an empty bar.

I did that with SS , it helps to build form at least , even though a bit slow

Start with an empty bar.

Start with so someone having an eye on you. Prior to contrary beliefs, an empty bar could be heavy for someone that has never lifted weights. I was one of those people.

if empty bar then add how much after a week
like if you rotate a b a b
a empty
b empty
for the next ab how much do you increase?
a
b

When it's light.

Have you even read through the stronglifts website? It doesn't look like you have. Everything you're asking has been covered in the site itself.

It's confusing.
they increase 2.5kg after every workout?
like for a1
after that a2 is +2.5kg

do we gain that much strength?

which part of when it's light do you NOT understand?
if you're struggling with 20kg, would you up the weight to 30kg or would you remain until 20kg feels easy?

Lol i dunno man, at a certain point, the weight never feels lighter or easier, at least for me.


I still go "fark fark farkkkkk" and its not even my heaviest set, lol.

Its not rocket science,you progress as fast as your body will let you.

As razorboy said,add weight when it becomes light.

How much weight you will add depends entirely on you.

u different case, u experienced lifter ma. ini orang baru start, worry about add weight la, enough weight or not la. aduh, where is the logic in the question?

You just need to shout "Lightweight baby" before lifting,works everytime.

but remember to drop the weight if your lightweight baby sounds like *rrririririghghgahaaahahahahhbbeebebeb*.

All your questions have been covered in the stronglifts 5x5 report. I know it because I've done it. But you said it was confusing so let me explain to you.

1. All these exercises (squat, bench press, OHP) start with an empty bar (the bar weights 45lbs)
2. The deadlift and pendlay row start with 65lbs (bar + 10lbs plate x 2)
3. You can add your weight after you have successfully lift 5 sets of 5 reps with good form (no jerking, no cheating, no half rep).
4. For squat, OHP, bench press and pendlay row, add 5 lbs if you succeed (see no. 3)
5. For deadlift, add 10lbs if you succeed (see no.3)
6. If you fail to do your lift, do the same weight for the next workout (If on Monday you fail to lift 200lbs on squat, then on Wednesday do squat with 200lbs)
7. If you fail to do 200lbs squat 3 times, change the routine to 3x5.
8. Deadlift routine would be 1x5 so if you fail (refer to no.6) do 1x3.

That is enough of spoon feeding so I guess you should be able to answer your own question especially this one:
http://forum.lowyat.net/index.php?showtopi...post&p=52373008

Goodluck

I'd be a bit more conservative on item number 2. While it's nice to troll dudes on /fit/ and misc about not being able to do 60kgs on your first and call them subhuman scum , i myself wasn't able to DL that amount when i started , let alone row.

For me , i started with an empty bar and added 10kgs each time till i stalled.

65lbs is a shy of 30kg. How can you do deadlift with an empty bar? You lift it from the floor or? And you increase a lot of weight which is 10kg (22 lbs) where as you only need to add 5lbs/10lbs depending on the exercises.

Btw, lbs is not equivalent to kg. 65lbs is not 65kg. 65kg is 143lbs. Again, I'm using lbs here, not kg.

we cant tell you that. we dont have an answer to how your body responds to the added weight. each individual adapts differently to added resistance. all you can do is TRY. if you make it, congratulations you just got a personal best. rinse and repeat. you'll plateau somewhere trust me. you're worried about a 2.5kg increase per session when you're only starting with an empty bar? what happens when you get to 2 plates per side? 3?

your mentality is off. fix that, be more positive, more aggresive and you'll do fine

lol yea i guess. worrying too much about nothing, gets you nowhere.

righhhhhttt.... or chris's visualization techniques, lol.

lol, i RARELY overshoot my estimations nowadays. pussified max >.<. i only increase once im friggin sure i can, and even then the mental battle i do before the lift is friggin tiring tbh.

Nice summary. I somehow think it could be applied to SS as well.