I’ve been a firm believer in exercise, fitness, and nutrition for the past 11-12 years. Over those years I’ve gone through countless workout routines. Most have been a bodybuilding based routine where you focus on one or two body parts per workout, and you don’t work that group for at least 5-7 days for recovery. While I did make gains with those routines, I don’t think I’ve ever really achieved my goals until I began a strength training program. I gained an enormous amount of strength and a good 10-12 pounds of muscle.
The strength program introduced me to Olympic style lifts such as the squat and deadlift. I consumed myself with squatting and deadlifting to the point where none of my pants fit me b/c of the massive lower body muscle gains. After suffering a knee injury, I just never got back into the strength program for fear of re-injury. Continuing to exercise lightly a few times a week, I focused again on the traditional bodybuilding routines. I also tried out some home exercise programs such as P90X. P90X worked and worked well while I was on it. But again something happened which prompted me to stop….until last week.
I stumbled upon Stronglifts 5×5 program online, and I decided to give the strength program another shot. It only made sense, since I made the best gains while on this type of program. It is also very simple to follow. The routine is done three times a week and takes about 45 minutes to complete per session.
The program tells everybody to choose a starting weight for bench press, squats, and overhead press of just the Olympic bar. Yes, the 45lb bar with no weights. Their reasons behind this are:
- Increased Motivation. Most people don’t miss 1 workout the first 3 months StrongLifts 5×5. Weights feel easy in the first weeks and you’re adding weight each workout. Adding weight gets addictive: you’ll look forward to going to the gym and increasing the weight each workout. You’ll also see your body change as the weight on the bar increases.
- Decreased Soreness. Too much soreness from the 1st week would prevent you physically & mentally from going back to the gym 2 days later. You’ll get sore legs your 1st time doing Squats with the empty bar, but less than if you started heavier.
- Minimal Need for Equipment. You can do StrongLifts 5×5 with 1 barbell and weights if you want: Steinborn Lift for Squats and Floor Press instead of Bench Press. Not the safest way, but many people start this way, like it & decide to invest in home gym equipment.
- Better Technique. It’s easier to practice technique with light weights. Correct technique prevents injuries and allows for more weight in the long term since your body moves more efficiently. Starting light forces you to focus on technique rather than lifting heavy without learning how to lift correctly.
So against my own better judgement, I went through the first workout on Saturday with just the bar on squats and bench press. It felt strange to be lifting just the bar when I am capable of much more. But two days later I realize that it was a good idea. Squatting after a long hiatus will leave you EXTREMELY sore…to the point where you can’t even sit down without dropping the last few inches into your chair. Today I am slightly sore from just that 45lb bar, but I’m glad I don’t have to walk like a penguin.
Looking forward to the second workout tonight. You can checkout more info about the Stronglifts 5×5 program on their blog here: http://stronglifts.com/stronglifts-5×5-beginner-strength-training-program/
