StrongLifts 5x5

[VegRugby]

I'm referring to the workout program found at http://stronglifts.com

My problem is, it seems too easy. Anyone had success? Any tips to go with? I'm looking for something to get bigger. I'm looking put on 35kg (85 to 120). I'm also about 15-20% body fat, which I'm looking to improve, if any of that makes a difference.

[sosso]

It will be easy at first, if you follow his advice of starting with an empty barbell to learn the technique, but at first you will be adding 5lbs to bench and 10lbs to squats and deadlift each time you do them. It will become more difficult soon enough.

[baldy]

It will get hard very quickly, squatting 3 days a week adds up very quickly. The weight building up also gives you time to work on your technique and flexibility.
I started with that exact program using an empty bar and have put on about 25kgs, so can confirm it works.

If your really bored you can even read my training log from just about the beginning -> viewtopic.php?f=8&t=14671

[vegansludge]

Agree with what sosso and baldy have said - once you start adding the weight, the mass gains will come (so long as your nutrition is in check, of course). Plus, the simplicity is actually pretty nice and lets you focus on building up those core lifts.

[VegRugby]

I'm also adding 6 scoops of soy protein isolate (26 g a piece) to my normal diet, which consists of a lot of peanut butter and soy milk, and usually one or two meals that include a carb and a salad. My board for college consists of two meals a day on weekdays, and some weekend meals. Adequate nutrition?

[vegansludge]

Do you know your maintenance calories? To put on mass, you have to eat above that - say 250-500 calories over so that your putting on weight but not too much fat (unless you're not concerned with that).

[VegRugby]

I think my maintenance is around 2700 kcals. What is a reliable way to determine my maintenance calories?

[baldy]

I think my maintenance is around 2700 kcals. What is a reliable way to determine my maintenance calories?

If your trying to put on 35kg just eat as much as you can (and train hard).

[ninearms]

I think my maintenance is around 2700 kcals. What is a reliable way to determine my maintenance calories?

BW in lbs x 10 will give you a good idea of maintenance, multiply by 1.5 to factor in your activity level.

[muchluv]

I think my maintenance is around 2700 kcals. What is a reliable way to determine my maintenance calories?

BW in lbs x 10 will give you a good idea of maintenance, multiply by 1.5 to factor in your activity level.

Do you mean BMR?

[Talyn]

Do you mean BMR?

BMR is the base metabolic rate, before you take into consideration your activity level.

So as an example, I am 146 lbs, so 146 x 10 = 1460, with an activity level of around 1.5 it is approx 2190 calories for my maintenance.

[muchluv]

Yeh, when ninearms said maintenance, I take maintenance to be the amount of calories it takes on an average day rather than BMR?

[Talyn]

Yeh, when ninearms said maintenance, I take maintenance to be the amount of calories it takes on an average day rather than BMR?

Yep. BMR is static, whereas your activity level can change. Therefore your maintenance is driven by both, not just by BMR.

[cyv]

I started with that program too, but I changed it a little.
Barbell rows are replaced by pull ups after the 15th session, because I was afraid of injuring my shoulder. Now I make barbell rows slow with little weight additionally and pull ups every workout (with counterweights)

Furthermore I added sets of dips, butterflies, barbell rows, barbell curls, kettle bell swings and TRX suspension core training.


How does this sound? Legit?

Day A

Squats:
5x5

Bench Press:
5x5

Pull Ups
5x5

Superset:

Dips
2x12

Barbell Rows
2x12

Kettlebell Swings 3x12 16kg

TRX Suspension Core Training


Day B

Squats:
5x5

Military Press
5x5

Deadlift
1x5

Pull ups
5x5

Superset:

Barbell curls
2x12

Butterfly
2x12

[thestoatyone]

Yeah, looks fine to me. All I'd say is that when the main lifts start getting tough, don't be afraid to drop the added fluff. You want to keep progressing in the big multi-joint stuff; while TRX/flies/swings are supporting that keep 'em in. When they get in the way, drop 'em like they're hot...