Hi all. I have been on Strong lifts program for 6months. Really enjoying it. I would like to continue on with this program for another few months, then possible switch to 5,3,1. after I build up more strength
I'm back from vacation now, going to delaod a little & continue.
Can you guys suggest some additional exercise to add to the strong lifts routine, I would particularly like to work on my upper chest upper arms
as per the below quote from when I joined, contains my stats and a reply that got me thinking about adding to my current program
People will give you suggestions. You're wise to attempt to build on your strengths by addressing your weaknesses (and upper body seems to be the largest weakness). However, what is important is that you try exercises, to find ones that a) you can feel the target muscle(s) working b) you can progress with, on reps and/or weight c) does not injure you.
E.g. if someone recommended upright rows to me to improve delts: a) yep, can feel delts and traps b) yep, can progress c) this exercise will injure MY shoulders and/or wrist bones. So I don't do it. So make sure that you only take people's suggestions as ideas, for you to experiment with over time.
My suggestions: strict lying side lateral raises, incline DB bench press, face pulls with a cable pulley (in lat pulldown station maybe) with neutral grip, very close grip decline bench press, DB shrugs, strict form standing DB curls
thanks for the advice and exercise suggestions, I will try them out and see what works for me. I wont be able to do the anything the needs cable machines as I train at home with a squat rack,bench,Olympic set.
thanks again, more info and suggestions are welcome
Close grip bench is primarily a tricepsmovement, so that's okay. I feel that some exercises lend themselves better to higher/lower reps, this is a result of thrial and error. I think CGBP is a good low-rep exercise.
Incline DB bench, for me, works best in higher reps, e.g. 6-12 reps. It can get harder to get the heavy DBs up to your chest to press, and I feel chest better with higher reps.
You will probably find that these exercises will not progress at 2.5kgs per week/session for very long. That's why 'add a rep' or 'add a lb' sort of progression will be fine, and will add up over time.
AND, very important, add in some back movements. Scapular retraction. Since you like stronglifts, look into 'pendlay rows'. These are a must. Bench, CGBP, Incline DB bench and no back-specific exercises: rounded shoulders and a shoulder injury waiting to happen.
I don't think going 5x5 for all exercises is a good idea. Just practically speaking. For example, 5RM shoulder lateral raises are going to be nasty. Consistently doing 5 rep curls and tricep extensions will probably blow out your wrists and elbows. 5 rep leg extensions - good bye knee cap. stuff like this
Yep. Simple, for now. Choose a rep range (eg 6-10 reps). That's a good starting point for most 'auxiliary' exercises. For example start CGBP for 30kg for 6 reps. Next week add 2 reps to get 8. The next week, you can do 11 reps, so add 2.5kg for the next session, and that week you get maybe 7 with 32.5kg. Keep on like that.
Obviously, for smaller exercises (e.g. lateral raises) progression will be smaller/ slower, but these exercises are still important to keep from any particular areas of your body becoming weaknesses.