I went and started stronglifts 5x5 at the gym on sunday. I got 3 sets of squats done with 90lbs.since then my quads have been debilitatingly sore, including today. did I fuck up? should I drop the weight like 20 lbs and start working up from there? I'm supposed to do workout A tonight but I honestly am not sure I could get through a set of five squats with the bar. I also don't want to make my quads debilitatingly sore again right before I go skiing this weekend. Thinking about skipping squats tonight or just doing some air squats instead and coming back to them next week.
are you a man? what man can't squat at least 180 lbs from the get go?
>>76932317If you just started using your muscles it's normal to be debilitated. Take a break.
>>76932327Nta but i'm a 21yo man and i struggle so much on single leg bodyweight squats that i just do static holds.
>>76932317A novice is going to feel very sore. No, you did not fuck up, so suck it up. It'll stop being soreness and start becoming regular fatigue as you get more trained. >but I honestly am not sure I could get through a set of five squats with the bar.You can. You're a novice, you recover in two days even if you do a max 5x5. You just need to try and find out that your body is capable of more than you'd think even while a little sore and tired. It's easy to underestimate it.>Thinking about skipping squats tonight You lifted once and you're already trying to think up excuses to skip? Lifting requires discipline. If you're going to allow this type of behaviour from yourself right from the start you're NGMI and may as well just quit.>5x5Stop doing the Reddit program and do the tried and tested Starting Strength. You don't need those two extra sets at all.
>>76932349>You don't need those two extra sets at all.Do 1xfailure instead. You're not getting anything from those extra sets. Then take two weeks off from lifting.
>>76932317>I went and started stronglifts 5x5 at the gym on sunday. I got 3 sets of squats done with 90lbs.You started wrong. You did it wrong from the very first fucking day.Stronglifts 5x5 REQUIRES you to start with an EMPTY barbell, 20kg/45lbs. And the guy that designed it is VERY ADAMANT about it. It's literally the most important part of the program: to start with a low weight and do progressive overload to quickly increase it.You are supposed to use these first sessions to properly learn technique and to increase weight by 2.5kg with each successful session.This seems very little, but at 2.5kg increase per session, and three sessions per week, in a couple of months you'd be squatting 80kg (176lbs).Don't complain about a program if you can't follow simple instructions and stick to its core tenets. You have nobody to blame but yourself.Stop being stupid, be humble, listen to what the guy who designed the program says, AND SQUAT WITH AN EMPTY BAR WHEN STARTING IT.It doesn't matter if other people think it's funny. If you actually follow the program as described, you will be lifting more than all of them in 3 months' time.Like, this program is so ridiculously simple that it is infuriating that there are people who still fail to do it. Holy shit.
>>76932381I got the impression I could start with some more weight from this bit on the quick start section of their website. but yeah I guess I'll just reset my schedule next week and start over with the bottom range of the starting weights
>>76932381sorry I pissed you off, I'm not trying to ego lift just trying to make sure I'm actually challenging myself and not just pushing air around. but you're right
you will have lots of ups and downs in the beginning mostly ups with newbie gains but the most important thing is consistency. you are not just training to get stronger, you are also training the willpower to consistently show up. its fine if you dont add weight/reps every session/week it’ll happen quite quickly, just make sure you continue going.if you can’t follow this most simple thing then insert gooky copypasta
>>76932392I'd never seen this before. I did the program years ago, and back then he was very insistent on starting at the lowest weight possible.It was no plates whatsoever (45lbs/20kg) on Squat, OHP and Bench press, and the minimum weight possible (5 or 10kg plates) on deadlift and barbell row.I'm surprised that he changed it.Have in mind that weight adds up very quickly. In the first sessions, you are teaching your body and nervous system the technique that it will have to use when the weight becomes challenging.These first sessions are meant to be used to learn the technique and train muscular coordination. They shouldn't be challenging at all.You're supposed to always complete the five sets of five and then increase weight. If you couldn't complete your first session that's all you need to know that it's not an appropriate weight.Good luck on your strength gaining journey. SL5x5 is a great program if you actually follow it.The only critique that I have of it is that once the weight gets challenging, 48h of rest simply aren't enough. For high intensity, pushing-to-the-limit weight you need a minimum of three days of rest, even if you're in your early 20s.
>>76932317Your body is telling you that you did a bad thing. That's what the pain is trying to tell you. It's nature and biology. Same thing happens when you put your hand in a fire and it causes pain. It's your body telling you it's bad. Your body evolved this pain in order to tell you things are bad.
