More on Strong Lifts

So, I started the post about the Strong Lifts plan right after my first workout and before I went to work... probably not the best time, as I cut it pretty short.  So here's some more about the plan for all you needy bastards that just have to hear about it, right fricking now!

I went into how the 5 exercises are the only exercises you'll need (so they claim) and that the other muscle groups will grow from stabilizing such heavy loads... then I showed you my first routine and half of it was with an empty barbell.  What the shit is that?

Well, to start, you have to get the form down.  If you do this shit with poor form, you might as well go back to isolation exercises.  The form is important because that's what works the muscles the right way so that they get stronger.  Cheating will only screw with your performance.  In addition, if you start near your current max, you introduce two possible problems: 1. getting so sore that your muscles won't have time to recover by your next workout... and working out muscles that are healing is a bad idea.  2. You will not have the opportunity to build momentum, and will stall out earlier in your workout plan.  The goal is to get 5 reps on all 5 sets with the same weight. Starting too heavy will damage this in the above two ways in no time.

So, you're goal is 5 reps, in all 5 sets, as mentioned above.  You get a perfect 5 (5/5/5/5/5) then you up the weight by 5 lbs.  What happens when you're not lifting an amount of weight that your 100 lb girlfriend can lift?  One of two things... you'll get 5 reps on most of the sets, such as 5/5/5/4/4  or you'll totally bomb out and get something like 5/4/2/2/1.  What you do next is try again.  Next workout, do the same weight.  Try the same weight up to 3 times.  If after the third attempt, you still don't get a perfect 5, then you do what's called a deload.  take off 10% of the weight, and aim for the perfect 5.  So after you deload and work back up to your trouble weight, if you still don't break it after 3 more attempts, you move to a 3x5 set.  This will allow your muscles more recovery opportunity so you can (hopefully) break the plateau.

Simple, simple plan.  I like simple.  What I like even more is cutting my workout time in half, and still getting better results than anyone else around me (ok, so that's what they claim... we'll just see...).  Plus, I only have to work out 3 times per week, and cardio is optional (still VERY skeptical about this).  Remember, this is hypertrophy phase now... we're not trying to burn calories, we want all the calories put to rebuilding our muscles (we may add a few lbs back on the belly, but that is EASY to take off now... remember? we just fucking did it!)

So that's in, at the 10,000 ft level.  I'm excited, and will be blogging the shit out of this for my progress.  Especially since Adam and I are now in a competition to see who gains the most strength from the Strong Lifts program.

Ciao!