the DOOM WORKOUT

[Harry_Manback]

So I read through a good portion of this thread, and I've decided I need to get back into shape. I started doing the Stronglift 5x5 this week, but I've been running pretty regularly for a while now. My question is if I want to stay lean and lose weight/obvious fat/a beer belly, can I continue to run and do other heavy cardio and still experience lifting gains?

I suggest if you want to optimize the stronglifts you should dump heavy cardio. Eat properly and it will not matter if you are just lifting heavy.

Welcome to the sausage party.

You'll burn a lot doing SL 5x5 if you do it right (1-1:30 min breaks between lifts). Over the last 6 months I pretty much quit distance running, would super set with pullups, dips, crunches, planks, etc. and just add 10 mins of HIIT like bike or treadmill sprints...sweating my ass off by the end of each ~50 minute workout. I gained about 7 pounds of mostly muscle (beer is bad). You need the off days for your legs to recover - 75 squats a week will take it's toll when you get up in weight.

Of course, my cardio took a shit so I'm having to catch up now that its' MTB season. I'm now doing "heavy" back squats only once a week, alternating in cleans/front squats on the other days. Not concerned with adding squat weight each week, just maintaining. Still super setting and have added some jump rope and running/biking 2-3 times a week.

[gunslinger_burrito]

So I read through a good portion of this thread, and I've decided I need to get back into shape. I started doing the Stronglift 5x5 this week, but I've been running pretty regularly for a while now. My question is if I want to stay lean and lose weight/obvious fat/a beer belly, can I continue to run and do other heavy cardio and still experience lifting gains?

I agree with what the others said, and I'll add something. I've done more than a bit of looking into the very same question, since I used to run quite a bit (6 miles or so, a few times a week) and I enjoy it. HOWEVER, since I've started training with gymnastic-style strength exercises, I've noticed that it's hard to run very heavy at all and still expect strength gains from something as intense as what I'm doing. But there are some exceptions out there. The important thing to remember is RECOVERY. You want to do your chosen exercises enough to make progress, but not so much as to tear yourself down. There are a couple ways I think you could do this.

A: You could probably lift weights and run if you spaced the two out enough, say, by lifting one day, taking a day off, then running the next day, and taking a day off before lifting again. Or maybe you could reduce the weight of your squats some and reduce the mileage of your runs. You might even be able to augment your leg strength by making your runs shorter but more intense. Google "sprinting and anabolism" or something like that.

B: A lot of athletes who want to maximize strength/speed gains don't want to tear themselves up too bad with each workout, so they can train again sooner and still make progress. In order to do that, you need to NOT be totally killing yourself with each workout. I've made gains with the gymnastic strength stuff by stopping well short of failure each workout, but increasing the overall intensity of an exercise. You can exercise more often if the volume of each workout is lower overall. Even marathon runners don't run 10-20 miles every day. They alternate distances and have rest days between.

So I guess if you want to just lose weight and get more fit, you can do what the other guys said and just pick one exercise or the other, which is fine. But if you really want to keep running, you'll either have to give your legs more recovery time, or you'll have to adjust the volume and intensity of your lifts and runs. Make sense? Try one option and see how you feel. Are you able to lift more or less with each session? How sore are you? Do you have energy when you're NOT working out? Some things to think about.

[new05002]

Reached 4 plate DL 1RM yesterday after a 5x5 BS at 240#

[gunslinger_burrito]

Damn, dude. I'm curious, how often do you train, and what's your volume like? It seems like you're making some pretty fast gains.

[new05002]

Damn, dude. I'm curious, how often do you train, and what's your volume like? It seems like you're making some pretty fast gains.

I train 3 or 4 days a week. Probably do some kind of squat every time, either 5x5 or work to heavy 3/2/1. For DLs I do not DL very often since I am C/J and snatching often and want to preserve my back. I do not bench at all. I press every now and then. All it is fairly low volume. I dont do more than say 20-25 total reps of any movement

[gunslinger_burrito]

That's what I was guessing. Keep up the good work.

I wanted to work out so bad today, but I got less sleep last night and have been working hard all damn day. Tomorrow I'm gong to kill it (I hope).

[BoatRich]

Started the 5x5 today with 50lb squat and bench press, and 65lb barbell row. I didn't have or expect much trouble, but I have a feeling my form on the rows is a bit off? It's been a long time since I've done anything resembling lifting so I wouldn't be surprised but does anyone have videos they like for form demonstration?

[Harry_Manback]

Back up to 315# 1x5 DLs today.

Started the 5x5 today with 50lb squat and bench press, and 65lb barbell row. I didn't have or expect much trouble, but I have a feeling my form on the rows is a bit off? It's been a long time since I've done anything resembling lifting so I wouldn't be surprised but does anyone have videos they like for form demonstration?

Youtube Pendlay rows.

[gunslinger_burrito]

You guys are some strong-ass dudes.

I said fuck it and worked out anyways. And I feel fine.

[SpaceFlunky]

Back up to 315# 1x5 DLs today.

Started the 5x5 today with 50lb squat and bench press, and 65lb barbell row. I didn't have or expect much trouble, but I have a feeling my form on the rows is a bit off? It's been a long time since I've done anything resembling lifting so I wouldn't be surprised but does anyone have videos they like for form demonstration?

Youtube Pendlay rows.

fuuuck yea man! I cant wait to lift 3 plates! I am still at a 275lb DL

[BoatRich]

fuck yeah ya'll is all i can say.

and to cardio: if you've got it down, keep it and prioritize. don't entirely dump it and go to strength lifting if losing weight is your #1, do BOTH, but as has been said - when losing weight and especially while cardio-ing you'll not do super strength gains, and that's fine. space out the leg days with your cardio and it'll be fine.

HIIT is also very much an option, look into it and see if it's for you. i much prefer it over running for hours on end myself.

HIIT definitely seems interesting. Right now I'm running three times a week. I'm working to replace that with strength training and run on my weekend off days/at the end of a lifting session until it gets too difficult to do so.

[Harry_Manback]

Reached 4 plate DL 1RM yesterday after a 5x5 BS at 240#

Serious bizness right there. Wow.

fuuuck yea man! I cant wait to lift 3 plates! I am still at a 275lb DL

Thanks man. I topped out at around 330# last time around. Reset to 245# and working my way back up, really focusing on form.

[new05002]

Video showing 215, 225, 235 Clean from the blocks from a OLY session Saturday

[youtube]http://www.youtube.com/watch?v=1nSt5Ok7ZcE[/youtube]

[gunslinger_burrito]

looks brutal. I tried doing front squats one time but couldn't get the hang of the bar position.

My front lever are getting clooooser, and my L-sit is damn near on the rings. Still trying to figure out how to get better progress out of the handstand push ups. I can do them on the floor, but I'd like to get them stronger on my parallettes.

[new05002]

looks brutal. I tried doing front squats one time but couldn't get the hang of the bar position.

Front Rack can be awkward. I think its something best taught by someone else as compared to back squats which I think are a bit more natural (positioning wise)