That would be squats, floor press, deadlifts, and overhead press. I recommend having one main movement per workout. If you focus on having good posture both while training and when you are at rest, it will help address the issues you had on the Jillian Michael's workouts. This progression is helpful to get your body moving properly.
STRONGLIFTS 5X5 DUMBBELL FULL
For example, body weight squats to full depth for 2 sets of 10 reps-focusing on activating the gluteus muscles.
STRONGLIFTS 5X5 DUMBBELL HOW TO
Then you need to figure out how to squat or afford a squat rack (it doesn't have to be a full power cage). I will say this: use goblet squats until your upper body is limiting what you can squat. It's not the best training economy, but you can increase the load on them better than you can with goblet squats. If you have access to a proper gym, you can do leg presses and leg curls. Without anything to put the bar on while you get under it, there's very little I can recommend. They are fine for warmups or as assistance work, but your upper body strength will limit your lower body development. Goblet squats however are not great for a main movement. The important thing is that you are able to keep increasing weight. I'm assuming you have access to a barbell in addition to dumbbells. However, I would use dumbbells as assistance and use a barbell for the main work if you can. If I guy can do a weight for 5 reps, he can perform a 1 rep max much higher.įloor presses are an excellent substitution for bench press. For example, the difference between a 5 rep max and a 1 rep max for a woman might be as little as 5lbs. Just know that women tend to be capable of performing more reps than men at a certain percentage of their current max. The core movements were the same, but there was a bit more variety in assistance work. I didn't have her do Stronglifts 5x5, but a program I adapted for her that used the same principles. That lasted for about 3 months, and now the strength is progressing a little more slowly. Her strength gains are limited by the fact that she is a girl, particularly with upper body strength. My daughter experienced the newbie gains, increasing strength pretty quickly. I'm unaware of your age, but I'm guessing you are a woman. The 3x8 is there to help put some muscle mass on your body. The 6x4 seemed to work well for my daughter. If you're stuck there after three times, change it to 4 sets of 6 reps.
If you happen to not get all 8 reps on the last set repeat. Additionally because of the difficulty you had with bad form, I would recommend some changes until you get some strength and muscle size to help support proper squats.įor you, I would recommend starting with 3x8 (3 sets of 8 reps). Your muscles may get sore and that's OK, but you don't want sharp pain after training. The bottom line is that you want to start with something you can do properly without joint pain. You are starting from an unhealthy point, so it's probably not the best option for you. Stronglifts 5x5 is best suited for healthy people who can at least handle an empty bar. Was active (martial arts) for 3.5 years before but stopped due to hectic schedule/laziness/excuses. Now lesser since I'm all sedentary except for the rehab. I tend to eat 1600-2000 calories when I'm active. I can't afford bench/power cage, so can I replace barbell squats with goblet squat and bench press with floor dumbell press without making the program unbalanced in any way?Īre warm up sets the only warm up preceeding the workout?Įdited to add: I'm 25 YO female, stand 5' 4.5" tall and weigh 100 lbs (I am an ectomorph basically).
Will I benefit with the novice effect while doing Stronglifts 5X5? Earlier I used to workout with very light dumbell, never lifted heavy before. I guess it's high time to gain muscle mass after I recover. Previously I was doing Jillian Michaels' workout videos and some yoga dvds'. I have undergoing rehab for knee, elbow and shoulder injuries right now for having used poor form and more importantly pushing myself hard for too little muscle mass that I have.
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