They might be using it for false advertising, but as you said, the real value is that it gives your body time to learn the movements before actually subjecting it to heavy weights.
For the most part, it takes a lot of work to get people to go to the gym in the first place. Advertising, even disingenuous advertising, helps persuade people that they, too, might actually might be able to get in shape. A lot of people want to be in shape, but don’t truly believe they can do it. Some people have the internal drive that it doesn’t matter; some people need a bit more persuading.
With something like Starting Strength and StrongLifts, if you do their programs as described, by the time people are actually lifting challenging weights, they’ve now built the habit of going to the gym, they’ve gotten over the anxiety and anything else keeping them back, and they’re at a point, mentally, where they can actually start making improvements with their lifts.
They’re no longer thinking “oh, maybe I should just do cardio, that’s what everyone else is doing” or “I’m too skinny and everyone’s looking at me” or “maybe I should just do P90X”. They’re no longer trying to convince wives/girlfriends (or boyfriends/husbands) that they’re going to be spending time away from home after work a few times a week. Etc.
There’s a lot of challenges to overcome when starting out, besides just the challenges of the weights themselves.
But yeah, if it weren’t for all of that… and learning form… I’d think probably 20lbs under 5RM is a decent place to start.[/quote]
I am about to start stronglifts. It will be the first program I have done since stopping working out after becoming disillusioned with bodybuilding programs that did not help me at all.
I used to squat 75KG for 5-8 reps, 3 to four sets so I am going to start my squat at 60KG and go up 2.5KG per workout. Stall, deload and keep trying to gain more strength. I think the problem with SS and stronglifts is that people confuse what a total 100 pound beginner should do and what someone who has lifted for awhile on bodypart splits should do.
I am not afraid of stalling on this program because starting with the bar and stalling at 65kg on the overhead press and starting off at 50kg and stalling on the overhead press at 65kg is the same, but one has you actually stimulating growth and building strength and the other is a pointless month or two wasted building up to the same inevitable stall.
Stalling is good, it means you are trying, you just deload 10% and try again once you get back to the weight you failed on.
Also Rip < Dan john[/quote]
First, wow didn’t know Dan John died! RIP indeed.
Second, any relatively well designed resistance training program will produce results (especially in a novice) if the person performing it:
- works hard and maintains some degree of progressive overload (it must increase in difficulty/intensity as the lifter’s body adapts and improves itself)
- eats enough calories to fuel their bodies during their workouts and to give their bodies enough energy and raw materials to rebuild itself better/adapt (this is where most "hard gainers or people who don’t see results fail)
- rests enough between each stimulus/working out the same muscle to allow their body enough time to super-compensate
It doesn’t matter if it’s Stronglifts, SS, Westside, DC, Thib’s Layer System, 5/3/1, a classical body part split, etc… They will all produce results in direct correlation to how well or poorly they do the above 3 things. Yes, the results will be somewhat different due to the programs being designed for different primary purposes, but they will all produce results.