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.

I stand corrected , it's in pounds not kg

I did this today
Workout A
squats 20kg 5x5'
B.press 20kg 5x5
B.rows 15kg 5x5

biceps curls 30lbs 5x5
abs crunch 35lbs 3 sets of 10

---

Added on June 21, 2012, 4:11 pmis it ideal?

This post has been edited by Snowguy2068: Jun 21 2012, 04:11 PM

on your first workout?

---

Added on June 21, 2012, 4:51 pmi'm pretty sure you didn't finish the whole article.
the reason to start out with an empty bar for squats, ohp, bp, is that it helps to build form. you can practice with form more easily with an empty bar than with a weighted one(for most of the people). the bar may look empty, but it's 20kg for most of the bar out there.
just follow the plan if you've never did any lifting before.
be patient, some of us have been through it, lifting empty bar/tiny weights.
believe me, the tiny weights will grow(provided you are meticulous with your form).

and yeah, 2.5kg increment for every workout(1.25kg each side).

click on this link, read every single word in the page. i know it's not stronglifts, but it's very similar.
Guide to Novice Barbell Training: http://forum.bodybuilding.com/showthread.php?t=998224&page=1

This post has been edited by BlueBean: Jun 21 2012, 05:26 PM

it is an empty bar

you may be adding in curls and crunches too early. but i don't know, it's your body, only you know how the weights feel.

after the main exercises, how do you feel?
after the curls and crunches, how do you feel?

well my arms feel fine. my back slightly sore and my tights are killing me

go read the link i gave you, cardio or not, adding weights, form etc etc, answers can be found there.

This post has been edited by BlueBean: Jun 21 2012, 05:23 PM

@Snowguy2068:

you're like a kindergarden student.

nuff said.

i dont mean to be rude but sometimes people are just asking for it. did you REALLY read starting strength?

no i read stronglift.
don't insult me as you dont know me.

Dude, I don't get what's so difficult to grasp. The info on the site itself is pretty straightforward. And then alien9 gave a pretty well summed up version of it in the previous page.

Start with an empty bar. Do the workout. Add weight as instructed. If you fail, use the same weight till you get the required reps and sets to proceed.

I wish I do know you, so I might get to know what's behind the reasoning of your need to be spoonfed despite the website being so informative.

You would know when we are insulting you, so stop being such a cry baby and stop asking to be spoonfed and get all defensive about it

If you said that you are lifting an empty bar? How can you do a 15kg barbell row? The bar weight is 45lbs/20kg?

And if you do said that you lift and empty bar today, your barbell row should be 29.5kg/65lbs.

And, if you want to do another exercise, it is better for you to add chin up and dips instead of biceps curl. And you don't have to do crunches. Squat and deadlift will train your core for you.

Lmao, don't think about the Biceps curl you silly curlbro

do DIPS and CHIN UPS instead

and 15kg bb rows, obviously you add weight from the empty bar Lol

anyways Dips and Chin Ups, and then if you want to waste time do some ab works and curls if you want to

Dips + Chin Ups is superior master race reporting in 6'5 height blue eyed from London

You know , Stronglifts IS pretty straightforward in it's programming like SS.

I really don't see why you'd wanna add anything.

If you really want curls , then shouldn't all pros be right up you're alley ?

And this is one of the rare occasions when Adix4 actually makes sense , chins/pulls and dips are superior.

Alternate between chins/pulls every workout and you're set.

It's not complicated like HVT or 5/3/1.

the gym said the bar was 15 kilos

The 7 feet Olympic Barbell?

there is two. the trainer says got one is 15 one is 20
not so sure.

The 7 feet Olympic Barbell weights 20kg/45lbs. The 15kg should be the normal barbell. Btw, you should start Pendlay Row with 65lbs, not with 15kg.

Some people may not be able to row 65lbs on their first try. Which is why I maintain my stance on starting out with an empty bar.

try this, carry the bar to the weighing scale in your gym and weigh it.
the trainer/person in charge in my gym doesn't know how much the bar weighs so i did this. looks silly though, lol.

This post has been edited by BlueBean: Jun 22 2012, 03:32 PM

Funny thing is there is no weighing machine in FF penang.

Agree with -Dan. Some people are really weak when they 1st starting out. Including ME! Lol.

And me

Necro 1 year old thread as it is related to title.

Just some background about myself.
I've been doing squats, rdl, bench, pull ups etc for 5 months now.
also the beginner's plyometrics under VJB.
Currently squatting 1x BW.
Just started stronglift 5x5 today as it seems promising.

My main goal is to increase my vertical but currently trying to hit 1.5x squat ASAP.

Q1. Should I add RDL to target my hamstrings?
Q2. Should I do 2 days of lifting + 1 day of Plyometrics? or should I just go 3 days of Stronglifts 5x5 and hit my 1.5x squat goal ASAP?

Sifus, please advise.

This post has been edited by nivlanauk: Aug 16 2013, 08:01 PM

I'd actually point you towards Jonnie Candito's program here: http://www.canditotraininghq.com/products-services/

It's free but you can opt to make a contribution if you want.