如何減少(略微修改)StrongLifts 5x5鍛煉時間?


1

我目前正在運行帶有Barbell Medicine's press plugin的StrongLifts 5x5和其他附件(浸入/三叉戟擴展,下巴/捲曲)。有了熱身設置,整個培訓課程大約要運行兩個小時以上。我沒有設定休息時間,只嘗試根據需要休息一下以完成下一組。附件工作逐漸添加,新聞插件相對較新。

我對結果感到滿意,並不斷取得進步,但是發現在維持家庭,工作,適當的飲食和睡眠的同時,很難保持如此長的訓練時間。是否可以將其拆分為更多天或同一天內進行多個會話?

2

The explicit intent for Stronglifts 5x5 is to be a beginner's strength program that exploits linear progression to get people used to performing the big three lifts (squat, deadlift, bench). It does this by starting off really easy to give people time to learn the basic movements then it slowly ramps up little by little each training session. It does this very well despite being very plain and boring.

Because it starts off so easy and it's so plain and boring, people will often supplement it with other stuff. Then they stop progressing in SL because the other stuff makes them too exhausted.

SL actually does become incredibly hard and exhausting after a few months on the program if you continuously increase the weight each training cycle like it's designed. Because of that, I would say that on days you do SL, do SL as prescribed with the additional bench sets that are prescribed in the Barbell Medicine's press plugin. The overall length of the session shouldn't be longer than an hour, maybe 90 minutes tops if you have long rest periods (you don't currently, but you'll probably increase it as weights get heavier).

Since SL is only three days a week, you can do accessory work on the days in between. You can get away with not doing legs or ab accessories since you're squatting three days a week and sometimes deadlifting twice a week. So that limits what you can do. Overall the accessory day would be about 45 - 60 minutes.

So overall you would go from doing 2+ hours three days a week to about 1 hour five days a week. Or more accurately, one hour three days a week plus two optional one hour days.


0

If you are using SL 5x5 plus 2 other programs you are not doing SL 5x5 routine anymore - your overall program is whole different beast all together.

2hr a day in the gym? It will only ever work if you are using steroids.

Take a step back, reconsider your goals and options and pick a program that you can progress for at least 12-16 weeks while feeling great. Too much stress and over-training will flood you body with cortisol and you will get shit results (unless of course you are using steroids, which I do not recommend).

I admit that SL 5x5 may be boring, so I would only recommend 1 more accessory exercise per each day. For example, 1 bicep exercise on day one and 1 chin-up exercise on day two.