T Nation

Advice on Stronglifts 5X5


#1

Hi guys!
I have been training for a while but hit a plateau and have not able to make any significant gains over the past couple of months.
I have been considering the idea of switching to stronglifts 5x5 in the aim of improving my numbers on those compound lifts which are pretty low at the moment.
Is stronglifts program effective for fat loss too ?
Also suggest me about an effective diet plan which would work as I presently eat a low carb, moderate protein, high fat diet.


#2

[quote]jaymuscle92 wrote:
Hi guys!
I have been training for a while but hit a plateau and have not able to make any significant gains over the past couple of months.
I have been considering the idea of switching to stronglifts 5x5 in the aim of improving my numbers on those compound lifts which are pretty low at the moment.
Is stronglifts program effective for fat loss too ?
Also suggest me about an effective diet plan which would work as I presently eat a low carb, moderate protein, high fat diet.[/quote]

What program are you doing right now?

Improving your big lifts while losing weight will always be a very slow process. There are no magic bullets.


#3

What is your goal? Strength, muscle gain, fat loss? When you combine multiple goals your progress will be slower.


#4

If fat loss is your primary goal, you may want to take 6 months or so to focus on that. As the previous poster pointed out, improving your big lifts while losing fat is akin to playing tug-of-war. In fact, I’ve been most successful in breaking through plateaus by eating more.


#5

Type ‘fat loss program’ into the search box ^^^^


#6

[quote]craze9 wrote:
What is your goal? Strength, muscle gain, fat loss? When you combine multiple goals your progress will be slower.[/quote]

I am going strength and muscle tone more than gaining more muscle mass for now. My current routine is more of isolation exercises which seemed to have zero effect on overall strength so I considered doing this routine to add more weight to my compound lifts.


#7

I would run strong lifts, very slowy increase weights on the compounds.

Add in 2 sprint sessions, only take 15 minutes, find a field, run 400m rest 4 min. 300m rest 3 minutes, down to 100m.

Keep diet the same for now and keep an eye on progress, if your not happy after a month then start making changes to the diet.


#8

[quote]jaymuscle92 wrote:
I am going strength and muscle tone more than gaining more muscle mass for now. My current routine is more of isolation exercises which seemed to have zero effect on overall strength so I considered doing this routine to add more weight to my compound lifts.[/quote]

I don’t know what muscle tone is, I have a feeling it’s a made up term designed to sell bad exercise programs to middle aged women. In my experience, muscles get bigger or smaller, stronger or weaker, and that’s about it.

That said, If strength is your main goal, a basic 5x5 program like stronglifts will work fine.

Diet is obviously a big. big, big factor in terms of any physique change. What exactly did you eat yesterday?


#9

Also consider Greyskull. The ‘+’ sets help keep you focused on forward progress, which can make a difference in a deficit.


#10

You don’t need a certain program for fat loss. You just need to reduce your calorie intake which can be easily done by avoiding sugary foods and transfats.
If you eat plenty of protein and healthy carbs such as vegatables and rice then there is no reason why you shouldn’t still make strength gains. When you get to a high level things can change a bit but by the sounds of it you don’t have much idea about what you are doing.

Pick a program off this site that has a progression plan and stick to it for the given time it suggests.