Tips for those on stronglifts. And yours??

[Changed]

Introduction:

I have been on the stronglifts‭ ‬5‭ ‬x‭ ‬5‭ ‬program for almost‭ ‬4‭ ‬weeks now.‭ ‬Although this may not be enough time to made huge progress,‭ ‬but I have made ample progress in that time.‭ ‬I believe if you are totally dedicated to the task it becomes easier to make ample progress in a short span of time.‭ ‬Although I have been reading weight lifting for the past‭ ‬5‭ ‬years or so,‭ ‬I was never dedicated to continue the same for any longer time span.‭ ‬Then came the trigger that I never thought would be the‭ ‘‬magic‭’ ‬trigger.‭ ‬It was as simple as this:‭ ‬I have to drink milk and keep the other things in my diet constant and my butt will not grow bigger.‭ ‬These may seem foolish things to the layman,‭ ‬but they were the trigger.‭ ‬I always wanted the most complex diet,‭ ‬complex programs and other things.‭ ‬When I heard of stronglifts and thereby squat‭ ‬3‭ ‬x per week,‭ ‬I thought the program was simple but squatting‭ ‬3‭ ‬times a week will make my butt grow big.‭ ‬After seeing the pictures of some fellow forum members and some assurance I made my mind that enough is enough.‭ ‬I will transform my‭ ‬128‭ ‬pound body and do the simple and the basic things first.‭ ‬The basic things were‭

a) Do only Stronglifts‭ ‬5‭ ‬x‭ ‬5‭ ‬and follow it to the letter.‭ ‬No additional workouts.

b) Drink‭ ‬1‭ ‬liter of milk and expand from there upto‭ ‬4‭ ‬liters are reached.

c) Do these and forget about the rest.

So after‭ ‬4‭ ‬weeks what is the progress that I have made‭? ‬I went from‭ ‬128‭ ‬pounds to‭ ‬145‭ ‬pounds,‭ ‬which is an increase of‭ ‬17‭ ‬pounds in a period of‭ ‬4‭ ‬weeks.‭ ‬Very welcome for me.‭ ‬The previously skinny is now appreciated as somewhat muscular and yes my butt is nice and healthy,‭ ‬good enough to crack walnuts with‭ ‬:‭)‬.‭ ‬My deadlift and squat also improved along with other lifts.‭ ‬At present I squat‭ ‬148‭ ‬pounds for‭ ‬5‭ ‬x‭ ‬5‭ ‬and deadlift‭ is ‬230‭ ‬pounds for‭ ‬1‭ ‬x‭ ‬5.‭ ‬I am still far away from where I can be but this is the start.‭

Here are some tips that I think will be useful for anyone who is on stronglifts program.‭ ‬If you think that there is something wrong with the tips,‭ ‬make no hesitation to correct me.‭ ‬I have worked somewhat hard for the post and I hope that it will be helpful for anyone who is willing to execute these tips.



1‭) ‬Follow the program to a LETTER:‭ ‬That was the advice that I was given when I was not doing it to the letter.‭ ‬When I started to do that the whole game changed and I transformed my body to the next level.‭ ‬So do not alter in any way the program.‭ ‬That is the prerequisite.‭ ‬There are two versions of the program.‭ ‬You can do either one of them.‭ ‬I followed the earlier version of stronglifts.‭ ‬There is no need to add isolation exercises to the program as the program itself produces enough stimuli than isolation exercises do.‭



2‭) ‬Nutrition is damn important:‭ ‬If you have stalled on the lifts in the‭ ‬3rd workout,‭ ‬you have to blame your nutrition.‭ ‬It was only after I went‭ ‬1,500‭ ‬to‭ ‬2,500‭ ‬calories above my earlier base that I found the results that I was looking for.‭ ‬I you are a beginner or below‭ ‬1‭ ‬year training experience then you should not easily stall.‭ ‬Get the nutrition right.‭ ‬If you are skinny follow the GOMAD diet. Keep the diet simple and easy to follow. Also get rid of the foods that you do not want. Just throw them away so that you will not be compelled to see them again.



3‭) ‬Squat is the king:‭ ‬The whole program of stronglifts revolves around the squat.‭ ‬The squat is the‭ ‬20‭ ‬%‭ ‬that produces‭ ‬80‭ ‬%‭ ‬results for the program.‭ ‬Many complain that they do not have energy to do beyond the squat.‭ ‬I say that you do not need to stress on the other exercises.‭ ‬If the squat is progressing then you are fine.‭ ‬If you are not progressing much on the other exercises,‭ ‬do not stress it.‭ ‬Squat is all that matters.



4‭) ‬Form is all that matters:‭ ‬Want to progress on the exercises to the next level,‭ ‬then watch your form.‭ ‬Worthless form may give you temporary benefits but they are all but temporary.‭ ‬You will not progress after some time.‭ ‬But if you focus on the form from the start then it is easy to get going with blazing results.‭ ‬By using good form I have been able to get my deadlift upto‭ ‬220‭ ‬pounds for‭ ‬4‭ ‬reps at present.‭ ‬My training partner is afraid to try such a lift because he is afraid that he might break his back.‭ ‬Injuries are only caused if the form is shitty.‭ ‬There is no need for a person to worry about the weight that he can handle above‭ ‬3‭ ‬reps and also employ good form.‭ ‬I recommend that you video tape your lifts and compare then with standard form from the experts.‭ ‬Also getting the book Starting Strength is a good start.



5‭) ‬Intensity is the key:‭ ‬What is the difference between average results and excellent results.‭ ‬One answer:‭ ‬Intensity.‭ ‬If you go about your workouts in half assed fashion,‭ ‬then the results will be,‭ ‬well half assed.‭ ‬Stronglifts is just‭ ‬3‭ ‬x‭ ‬30-45‭ ‬minutes per week,‭ ‬which is only total of around‭ ‬2‭ ‬hours in the gym from the total of‭ ‬168‭ ‬possible hours in the week.‭ ‬If the effort in that period is also half assed then there is no need to get in the program.‭ ‬Does music get you pumping‭? ‬Then do it.‭ ‬Does a training partner get you into the moving state,‭ ‬well go with it.‭ ‬Or is it the visualization of your goals and aspirations from the workout that makes your adrenaline blazing.‭ ‬Find the right trigger and get on it.‭ ‬The difference between you and the next guy on the same program is the intensity of the effort.



6‭) ‬The Grind Period:‭ ‬The grind period is the time when all newbie gains disappear and we have to sweat for gains that were easy at the beginning.‭ ‬The grind period is the time that most quit and those who do not know that the greatest gains lie ahead for them.‭ ‬Knowing that such a period exists is a good start.‭ ‬Once you are aware of such things then it becomes easier to cope up with them.‭ ‬Remember that the grind period disappears and then the magic starts.‭ ‬The body responds in a different way and the good comes again.‭ ‬Every success has a failure behind it.‭ ‬Get past the grind period and get ready for the best in you.‭



7‭) ‬The program is as good as the time that the body takes to adapt to it.‭ ‬Stronglifts is not a magic bullet program.‭ ‬The success of the program depends as I mentioned on the nutrition,‭ ‬intensity that you put in,‭ ‬not making unnecessary additions or deletions to the program and other factors.‭ ‬But once the body adapts to the program,‭ ‬which is not at least before‭ ‬10‭ ‬weeks in my opinion,‭ ‬the program produces less results than expected.‭ ‬This is the time that you have to move to other program to get the gains going.



8‭) ‬Your butt will not get gigantic:‭ ‬I was always worried about my butt getting bigger on stronglifts as we have to squat‭ ‬3‭ ‬x per week.‭ ‬But as some forum member corrected me that my butt will not get gigantic and the butt that I will get from the program will look nice.‭ ‬That was the case.‭ ‬After‭ ‬4‭ ‬weeks of stronglifts I am satisfied with my butt and my gains.‭ ‬Moreover the extent to which your butt will increase is directly proportional to our genetics.‭ ‬Like your biceps will not grow to‭ ‬22‭ ‬inches if you do not have the genetics of Arnold so your butt will not go‭ ‬10‭ ‬inch increase in‭ ‬4‭ ‬weeks.



9‭) ‬Have no doubt in the capabilities of the program.‭ ‬This is a mental thing for success on the program.‭ ‬If you have full confidence that the program will do the magic then indeed it will do the magic.‭ ‬But if you have an ounce of doubt in the program,‭ ‬then the intensity will dip and so will the results.‭ ‬Have full faith in the capabilities of the program and let the magic begin.‭ ‬Have you seen the biggest guys in the gym‭? ‬They have one thing in common and that is the intensity with which they execute the workout.‭ ‬The workout is usually useless and has no logic,‭ ‬but they are still bigger than you and me.‭ ‬Why is that so‭? ‬First it is the intensity and the faith in the capabilities of the program.‭ ‬And that is the success secret.



10‭) ‬Compare your progress to no one:‭ ‬Every one is different.‭ ‬Every one has got different capacities and capabilities.‭ ‬Every one will respond to the program in a different manner than you.‭ ‬You must first know that the program is working.‭ ‬Since there are so many testimonials that the program does infact work.‭ ‬I am a testimonial too.‭ ‬I went from‭ ‬58‭ ‬kg or‭ ‬128‭ ‬pounds to‭ ‬66‭ ‬kg or‭ ‬145‭ ‬pounds in a matter of‭ ‬4‭ ‬weeks.‭ ‬I had bodybuild before with different programs but there were many things that were lacking.‭ ‬First there was nutrition,‭ ‬then intensity,‭ ‬then my less faith in the program among others.‭ So once you know that the program works do not look here and there. Just do the program and wait for the results. Looking at others 'great' results will get you down. remember everyone is difference. Compare yourself to yourself. That would be some comparison!



11‭) ‬The importance of Post Workout Nutrition and Breakfast:‭ ‬These two are the two main meals of the day.‭ ‬Stronglifts incorporates squat which causes massive soreness that may last for several days if nutrition is not in place and specially the two meals of breakfast and post workout nutrition.‭ ‬Breakfast has to be big and must contain protein,‭ ‬carbohydrates and fats in almost equal proportions.‭ ‬My present breakfast is‭ ‬1‭ ‬liter of milk,‭ ‬1‭ ‬carrot and‭ ‬1‭ ‬apple.‭ ‬Currently I am moving towards full GOMAD diet.‭ ‬Likewise post workout nutrition can be a great factor for getting rid of the soreness.‭ ‬Experts usually believe that carbohydrates and protein in almost equal proportion for this meal and minimal fats.‭ ‬I violate this rule as I have another liter of milk before,‭ ‬during and after workout along with glucose that replenishes the depleted glycogen.



12‭) ‬Keep some accountability system:‭ ‬This is very important for a person like me who is motivated from the outside and not much from the inside.‭ ‬My first accountability was that I will post my results from time to time on the stronglifts forum.‭ ‬The appreciation of some fellow posters helped me going.‭ ‬You can go step further by keeping a log on this forum.‭ ‬I also used the website dontbreakthechain.com to help me with the problem of accountability.‭ ‬You find some of your own systems to keep yourself motivated.‭ ‬I tell you that public accountability is very motivating.



13‭) ‬Some Random Tips:‭ ‬These are some random tips that I can think of:

a) Use chalk to get the grip on the bar and also make yourself feel as a total weight lifter.

b) Keep a training log.‭ ‬This is a tip that all know work.‭ ‬Motivation,‭ ‬accountability and other benefits.

c) Do not use wrist straps.‭ ‬Make your grip strong with deadlifts and other exercises that are a part of the program.

d) Do not use belts and make your back strong.

e) If you stall remember to first look at your nutrition and intensity.‭ ‬If they are all right deload via hard or soft deloads.

f) Paste the quotation‭ “‬Remember somewhere a small Chinese girl is repping your max‭” ‬within the seeing distance from where you can squat and get angry with yourself.‭

g) Warm up properly.‭ ‬Use foam rolls and skip roping to warm up.‭ ‬I have just started to foam roll and I fell better than ever.

‭

These are some of the tips that I think will be useful for a person on the stronglifts‭ ‬5‭ ‬x‭ ‬5.‭ ‬What are some of your tips‭? ‬Please share them here.‭

[Mehdi]

Wow, thanks!

[markg]

Well said Changed. Difficult to find anything beyond what you already said.

One thing I might add, which I have found helpful for motivation and learning, is to use the forum regularly.

-Post questions if you have them. People will help you.
-Help to answer other people's questions where you can.
-Get involved in people's training logs and they will reciprocate, adding extra motivation and a good feeling to your training and progress.

Also (ok adding two things now..!)
-Weigh and measure yourself once per fortnight to track physical changes if that is what you are aiming for. Success breeds success here.

Keep it up,
Mark.

[stallion87]

Man what a great post! Thanks for that, and even though I understand what stronglifts is about, this is very useful for newer members. Hopefully one of the moderators will sticky this for you.

Not sure either what I could add. Its generally the smaller things that help the best. Drink water and keep hydrated during workout, use a mirror to check your form all the time, You might pick up a dirty habit and this will help get rid of it!

What I find best that you have written, find what motivates you and stick to it. Music, posters,quotes, your neighbour who benches 30lbs more than you.

[Changed]

Thanks for all the replies. This post is also a reminder for me when the times may be tough for me.

[sethcollins]

I am new to the Strong Lifts 5x5 and this is very good information. Thank you!

[guru]

Great post Changed,

Whatever you probably missed, markg covered nicely. Great summary of the SL philosophy.

[MikeD]

Wow, someone's passionate about their Stronglifts ;D

[americanadian]

Mehdi, if you ever want to advertise your program- open with the OP. I have NEVER seen a program receive that kind of praise- for free. And I've seen/ researched a lot of programs.

[scottyc]

Very inspirational post!

[b_beer]

Good post, it's easy to understand and has the right points to keep you motivated and on the right track during this program. Thanks to you for reminding me again, I have to push myself more.

(Y)(Y)

[Changed]

Thanks for the replies. I appreciate your nice comments. It is a small gift that I have given to stronglifts for what it has done for me.

[devx]

Awesome post bro, should be pinned up for all newbies

[DaveT]

-Help to answer other people's questions where you can.
-Get involved in people's training logs

These two things have definitely help me learn the most.
The number of times I've seen a question and then looked on the FAQ for an answer, only to find that the answer was something that I wasn't doing! When you first start, the FAQ is a lot to assimilate, so by going back to answer questions, it kept me rereading it and learning.
Reading logs will also help you prepare/understand what is waiting ahead of you on the program, as well as providing you with lots of ideas and motivation.

@Changed
Great post! You said video your form and I would just like to add to that. Do it EARLIER rather than later! I learnt the hard way on my squats and had to deload to work on it.

[DaveT]

BTW, are we going to see a 'Changed Log'? Got a feeling it would be an interesting read...