I’ve been using stronglifts 5x5 lifts are as follows: squat 105kg, deadlift 140kg, bench 60kg, overhead press 45kg, row 60kg. I can continue improving on all of the lifts. Weight: 64 kg, body fat around 10% maybe less. Height 5ft 11ish. Is it really going to be so bad if I add in extra work? To mainly target the vastus lateralis more? Also I’ve read low reps do not really work for building quads, now I’ve got more strength should I mix it up abit? I enjoy 5x5 makes sense to get stronger in the main lifts I will continue to do so, but I want to build more muscle to!
Try things and see what happens.
How long on SL?
Do not change the program. If you like SL, start on Madcow. But you could probably add more weight on SL, unless you have been doing it for more then 6 months, then we have a problem.
For your height and weight, you are one step above a stick man. EAT. How many calories? All of them.
You do not need more “vastus lateralis”, you need more muscle all over.
You should not “mix it up a bit”. Ever. You should follow a program that is in line with your goals. Always.
If you want to build more muscle, EAT.
I’ve been on stronglifts for about 10 weeks, I’m getting about 3000 calories a day. Next time I squat I’m going to squat 105 for reps to failure.
10 weeks is very little to evaluate progress. You certainly can still increase your lifts at this stage.
At the moment what is going to help your core the most are squats, deads, presses and rows, just do your best to build a foundation and then decide what you want to do further
Do not deviate from the program. If you stall, again, follow the program.
You are underfed. If you want to grow, you need to eat. More then you currently are.
10 weeks is nothing. Let’s talk after 6 months.
[quote]howareyoumeduck wrote:
I’ve been on stronglifts for about 10 weeks, I’m getting about 3000 calories a day. Next time I squat I’m going to squat 105 for reps to failure.[/quote]
3000 kcal is not enough for an active man to build muscle. My 125lb gf eats that much. To quote JFG “how many calories? All of them” Try to gain a solid half kilo per week.
[quote]howareyoumeduck wrote:
I’ve been using stronglifts 5x5 lifts are as follows: squat 105kg, deadlift 140kg, bench 60kg, overhead press 45kg, row 60kg. I can continue improving on all of the lifts. Weight: 64 kg, body fat around 10% maybe less. Height 5ft 11ish. Is it really going to be so bad if I add in extra work? To mainly target the vastus lateralis more? Also I’ve read low reps do not really work for building quads, now I’ve got more strength should I mix it up abit? I enjoy 5x5 makes sense to get stronger in the main lifts I will continue to do so, but I want to build more muscle to![/quote]
I pretty much only do sets of 3-5 with sets of 8 on accessories and has worked just fine for muscle mass. keep eating.
[quote]howareyoumeduck wrote:
To mainly target the vastus lateralis more?[/quote]
To what? You weigh 64kg, you need to eat more and lift heavy sh*t. Lets not over complicate this.
There was a trainer at a gym I used to go to that used to say “When you’re a lean 200lbs, I’ll allow you to name muscles, until then you have legs and arms and a chest and they all need to grow”
Nice 1 lads I’ll keep lifting then. Today: 4 eggs before gym, protein/carb shake, 50g rice, tuna, veg. 400ml milk, protein carb shake. Strawberries natural yoghurt dark chocolate. Pork chop potatoes, veg, 400ml milk, protein carb shake. 50g rice, 8oz steak, veg, 400 ml milk, protein carb shake, 300g cottage cheese. Didn’t count calories, there wasn’t much time to eat more but if I need to I will.