Starting weight on stronglifts

[aramirez626]

I have been working out for a few years on and off mainly with weights and most recently HIIT strength training within the last 2 months. I still consider myself a beginner but have some heavy weight training under my belt.

I am now starting the SS program and I do not want to stall the fat loss and strength gain that I have obtained until now and I see that SS says to start with empty bar and 88lbs for DL. Will this light weight continue to build on the results I have obtain until now? It seems that an empty bar is so light that I wouldnt even break a sweat for the first few weeks or even months of training on the SS program and I dont want to waste time in the gym.

Did anyone start this way, and how did it work out for you? Did you start with a bit heavier weight than bar, or did you just start with empty bar after all? If so was it worth it, and how long did it take for the weight to really become challenging?

[bkklift]

Stronglifts advises you to start off with an empty to allow you to perfect your form without ego getting in the way.

You say you have been lifting for a few years. What are you numbers? If you are confident about your technique, start with a higher weight. I would still start with a number will below your training max but perhaps build up with bigger increments.

Mehdi covers most of this in the Stronglifts ebook and in the forums.

[holvoetn]

I would still start with a number will below your training max but perhaps build up with bigger increments.

Especially follow this advice if you are not used anymore (or never have been) to 5x5. You will be sore in the beginning if you are not used to the volume.
Work on form first, the increments will come fast enough.

[aramirez626]

Stronglifts advises you to start off with an empty to allow you to perfect your form without ego getting in the way.

You say you have been lifting for a few years. What are you numbers? If you are confident about your technique, start with a higher weight. I would still start with a number will below your training max but perhaps build up with bigger increments.

Mehdi covers most of this in the Stronglifts ebook and in the forums.

Again, I am not saying I am a novice, I consider myself a beginner and its not about ego, just the fact that I dont want to halt any fitness gains by suddenly going from 255 DL down to 88 lbs.

[itsbruce]

I have been working out for a few years on and off mainly with weights and most recently HIIT strength training within the last 2 months. I still consider myself a beginner but have some heavy weight training under my belt.

I am now starting the SS program and I do not want to stall the fat loss and strength gain that I have obtained until now.

How much strength have you gained through your efforts so far? Can you quantify it? How much can you squat, 5RM or 1RM? Did this go up significantly over time? How close are you to squatting 1xBW?

[aramirez626]

I have been working out for a few years on and off mainly with weights and most recently HIIT strength training within the last 2 months. I still consider myself a beginner but have some heavy weight training under my belt.

I am now starting the SS program and I do not want to stall the fat loss and strength gain that I have obtained until now.

How much strength have you gained through your efforts so far? Can you quantify it? How much can you squat, 5RM or 1RM? Did this go up significantly over time? How close are you to squatting 1xBW?

My 5 RM squat is 160
5 RM DL is 235
5 RM overhead is 105

I know they are not high, I just cant see starting from scratch at bar weight. I will if that is what it takes I am just concerned that I might lose strength or gain fat back as these workouts will not be intense.

[itsbruce]

Hell, my 5RM squat is 165lb and I'm 7 weeks in (started on 55), so our situations are hardly the same. I regret not starting with an empty bar, because I realise I could have done with longer to get used to the programme and the lifts before hitting weight that is really tough for me. But for you, starting with an empty bar sounds as if it's going to be really demoralising and what would be the point in that?

I'd go with the advice to drop back, maybe 20%, see how you feel about the volume and push up at higher than 2.5kg/5lb intervals until your progress slows.

[bkklift]

Those are good numbers and you are obviously not a novice. I would not start off with an empty bar BUT I would start off with a lower weight to get used to the volume.

Try the following starting weight (or lower):

Squat: 95
Deadlift: 135
OHP: 65

Of course, I am making the assumption that you have your technique nailed down. If not, consider lowering the weights even further and really concentrae on perfecting your form. If the weights feel too easy, up the increments by 10lbs instead of 5lbs.

In the long term the starting weight doesn't matter too much. Consistently adding weight to the bar is the key.

[aramirez626]

Okay, so in between replies I went to work out. Since my squat is weak and I hurt my knee I had to do BW squats. I then did bench only using 95 lbs and I will go up from there. i will probably start low with DL and overhead press, something like Deadlift: 135
OHP: 65 as bkklift suggested, or even lower to get technique nailed. today I did 15 mins steady cardio to try to create a caloric deficit so as long as I do the light weight but add cardio I guess I can still burn fat. I still feel however that my strength might suffer. It will just have to build back up.

How did guys with some wieght training go about this? Did you start with empty bar? How did it work out?

[bkklift]

Although I had always done a lot of sport, I was a beginner with only a few months under my belt when I started SL. In the beginning the bar felt far too light but I stuck with it. It wasn't long before the weights became challenging and I was grateful for the lighter days! Kept at it, consistently added weight to the bar and I'm pretty happy with where my lifts are now. Always looking to improve of course

With strength training it's better to think long term than short term. Ultimately a few weeks lifting under your max training weight won't matter and will likely prove to be beneficial in the long run.