Bodyweight Trainer Evolving to Weight Training

Bigger Stronger Leaner
1

Okay, so I posted a thread titled “What’s wrong with my program?”, where I discussed that I’ve been training strictly bodyweight for 4 years, and I’m not making improvements in strength (which I’m sure is not a surprise to you). If you have any questions throughout this post, just reference to my thread. http://tnation.T-Nation.com/hub/DeltaCypher0#myForums/thread/5876190/

So, I decided to hit the barbells, and as an inexperienced lifter, I wanted to know how everyone thinks about a 5x5 stronglift program. My goal is to get stronger, and I’m not really concerned with adding mass. I’m sure I’ll add some mass with added strength anyways. So it’s basically the basic 5x5 Stronglift program…

**For 5x5, do I use the same weight for each set, adding weight each week?

Workout A:
Front Squat 5x5
Bench Press 5x5
Deadlift 5x5
Hanging Pikes (Toes to Bar) 3xAMRAP for core work
(Would it be a bad idea to finish with one set of AMRAP Pushups and one set of AMRAP Pistols? I figure it would be supplemental and help keep these movements fresh.)

Workout B:
Back Squat 5x5
Overhead Press 5x5
Bent Over Row 5x5
Hanging Wipers 3xAMRAP for core work
(Would it be a bad idea to finish with one set of AMRAP Pullups or Muscle Ups? Again, I see it as supplemental, and I want to keep my ability to do these movements.)

How does this compare with 5/3/1, and would that be better for a beginner?

Also, I read the article, “World’s Simplest Training Template”, and it says even though to focus on one goal, to always incorporate a degree of mobility, strength/hypertrophy, and conditioning in a program. I do mobility work ever morning when I wake up, so that’s fine. But I was wondering where I should add in conditioning work. I was thinking I would do intervals of sprints, burpees, prowlers, etc. Should I add this to the end of each workout for 5-10 minutes, or should I do conditioning work for 15-20 minutes on the off days?

Finally, on my other thread, I got a lot of flack for wanting to incorporate bodyweight exercises into my weight training. People were saying I need to choose one or the other, which I understand. But, if y’all could give me feedback on adding 1 set of AMRAP of a bodyweight movements to the end of my workouts, as I mentioned above, I would appreciate it. As long as the whole workout isn’t based on it, and I do the movements at the end, I still don’t see what could be bad about doing even up to 3 sets of AMRAP. Plus, if I wanted to do random sets of bodyweight movements later in the day after my main workout, how would that be detrimental to my strength gains? I don’t see how it could be negative to do a set of AMRAP pullups in my garage before getting in my car. I’m working on getting freestanding handstand pushups, so I plan on practicing handstand balance randomly throughout the day/week.

Thanks for all the feedback.

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Think about it - you didn’t lift weights for four years at all, and now want to microanalyze your training. Don’t worry about these things so much. Do stronglifts 5x5 as written on his site, and do bodyweight stuff and conditioning as much as like whenever you like. The two will benefit each other actually.

Csulli here did 100 pullups a day and went on to deadlift 500 pounds and bench 300 pounds a few times a week

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Word, Browndisaster. Thanks. I know you JUST told me not to microanalyze, but I’m going to anyways…

What are the recommended rest intervals? I’m assuming 2-3 minutes, basically however long it takes for me to hit 5 reps again? Should I be aiming for a 1:3 work/rest ratio for glycolytic energy system training?

And any second opinions on when I should do the conditioning work? After the main workout, or on off days?

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[quote]DeltaCypher0 wrote:
Word, Browndisaster. Thanks. I know you JUST told me not to microanalyze, but I’m going to anyways…

What are the recommended rest intervals? I’m assuming 2-3 minutes, basically however long it takes for me to hit 5 reps again? Should I be aiming for a 1:3 work/rest ratio for glycolytic energy system training?

And any second opinions on when I should do the conditioning work? After the main workout, or on off days?[/quote]

You have never even lifted weights. Stop using terms like ‘glycolytic energy system training’ and just get on with the program. Rest as needed to recover for the next set. You’ll figure it out.

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Ive lifted weights before man. I have a solid foundation in all these movements. I used to lift, but the past four years have just been straight bodyweight, with lifting barbells every now and then. Cmon, be easy, and dont be so aggressive. Im asking for positive input, so if yourr not gonna answer my question, then dont respond.

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[quote]DeltaCypher0 wrote:
Ive lifted weights before man. I have a solid foundation in all these movements. I used to lift, but the past four years have just been straight bodyweight, with lifting barbells every now and then. Cmon, be easy, and dont be so aggressive. Im asking for positive input, so if yourr not gonna answer my question, then dont respond.[/quote]
You’re new to Internet lifting forums huh?

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new thread I see, I still posted some on the old one,
Good luck

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[quote]DeltaCypher0 wrote:
Word, Browndisaster. Thanks. I know you JUST told me not to microanalyze, but I’m going to anyways…

What are the recommended rest intervals? I’m assuming 2-3 minutes, basically however long it takes for me to hit 5 reps again? Should I be aiming for a 1:3 work/rest ratio for glycolytic energy system training?

And any second opinions on when I should do the conditioning work? After the main workout, or on off days?[/quote]

If you follow SL 5x5 as written on mehdi’s page, you shouldn’t need to worry about this for a while. The first few weeks (maybe even months, depending on how soon you stall) should be relatively easy. Concentrate on using textbook form and take as little rest as you need. As the program adds weight, more rest will be necessary.

For conditioning, I would do it on an off day. If you’re follwing a 3x/week MWF then i would start out doing conditioning on Saturday, then maybe add other sessions later. That’s been convenient for me in the past. It doesn’t really matter, do conditioning whenever you want unless it interferes with recovery. Try out a few different options and stick with the optimal one

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Looks like a really good, straight forward program combining lifting and bodyweight exercises. I train in the same way. I was in a similar position to yourself, in that I trained only bodyweight for 3-4 years until recently (around the last 10 months maybe).

From my experience, the results are better using weights and I’ve not lost anything on the bodyweight exercises because I include weighted chins, dips and single leg squats. If anything, my body feels much lighter to me because of the strangth gains, despite having put on more muscle mass. You should keep your AMRAP stuff if you want to and you’ll probably find yourself improving on those exercises too.