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I tried the seven minute workout for a little while and saw no improvement in any dimension. This[1], on the other hand, has gotten me some significant results

I tried the seven minute workout for a little while and saw no improvement in any dimension. This[1], on the other hand, has gotten me some significant results so far, five months in. [1] http://stronglifts.com/ http://stronglifts.com/

melling 12y ago
I find it hard to believe that you can do squats more than one day a week. It takes a while for large muscles to recover, especially when you're doing heavy weight.
- KobaQ 12y ago
  Then you've done it too hard. Ideally one should work-out at an intensity and volume (reps) that allows to be recovered after round about 48 hours. If the training is too hard compared to the fitness level you miss the point of supercompensation for the next training session. So, you have to build the ability to train hard up.
- speedyapoc 12y ago
  The first few workouts are tough. As a beginner I could squat heavy 3x a week for the first 6ish months, increasing weight per workout. Now it's 2 days heavy and 1 day light.
  - wdewind 12y ago
    There are many advanced programs that squat heavy as possible every workout. Look at some of the Average Broz programming.
- brandonmenc 12y ago
  Just about every powerlifting or strength/mass program, from novice to expert, has multiple squat days a week. The theory is that because the large areas (ex: leg, back) are actually composed of many muscles, you can hit them more frequently with slight variations (working different parts/ranges/etc.) and still recover.
  - cynicalkane 12y ago
    That's not any theory I've heard of. Programs generally have you doing the same exercises repeatedly. Variations are not usually intra-program substitutes, and "slight variations" as substitutes are an anti-pattern. "Many muscles" also has nothing to do with it either--most leg exercises put the largest component of stress on the glutes, which are one big muscle body. On the other hand, the back is a whole lot of different muscles but I don't think very many people do 3 back days a week. In particular, the GP was talking about Stronglifts, which has you doing the same old back squats 3 times a week, variations strongly discouraged.
    - brandonmenc 12y ago
      There are a lot of tried-and-true programs that include multiple squats a week. Stronglifts is one, but there are programs from Glenn Pendlay, Bill Starr, Mark Rippetoe, etc. and they're all good for beginner to intermediate lifters - and they all feature two or three days a week of the same-old squats. A beginning lifter should make gains in the squat even while doing it three times a week, sometimes for many months. After you hit the wall, programs will drop the number of squat days, replace a day of back squats with the front squat, or replace all-heavy days with a light-heavy-medium rotation. It's true - you'll eventually plateau. But a 3x week squat program works for a lot of people, especially when starting out.
  - jamesaguilar 12y ago
    I have never heard of that. To my understanding, the important elements are: - Recovery doesn't take seven days. - Squats target the biggest muscles. - The biggest muscles produce the most testosterone, enabling you to make gains in other muscle groups more easily. Given those and the constraints of safety and putting up the most weight you can for a decent amount of volume, you want to squat as often as possible. Not just for your legs, but because it enables you to do more elsewhere.
    - brandonmenc 12y ago
      I agree, you are more correct than I was in my post.
- wdewind 12y ago
  I squat heavy 3x a week. It's mostly about the diet.
- tptacek 12y ago
  5x5, 3x per week, bumping up 5# each session (we got a squat rack for the basement). It was rough getting started, but after a week or so, no big deal. I've had much more trouble consistently increasing weight on bench presses. In fairness, I probably have a mechanical advantage for squats.
  - Alex_MJ 12y ago
    Seconded. I'm a relatively experienced lifter - heavy squats 3x per week is brutal for the first week or so and then your body adapts to it. I've found that I'll actually stick with a ~hourlong workout, 3-5x a week that I believe in and have goals for over anything quick with no discernible aim. And it's amazing how time magically appears to actually show up at the gym when you prioritize it. A "scientific" 7 minute workout with no discernible goals is an admirable thing but honestly it's a cheap novelty at best - I've never heard of anybody actually sticking to one, "doing the bare minimum" is just not motivating at all. Scientific according to whom? To what end? Why am I doing this? Exercise science is inherently a little bit voodoo. Motivation and consistency are much more important than the time requirement. If somebody's had any success with vague goalless 7-minute workouts, or has even stuck with them consistently, I'd love to hear differing opinions.
    - TylerJay 12y ago
      I agree with most of what you said, except for the part about doing the bare minimum not being motivating. I'm also a pretty experienced lifter (Been lifting for 9 years, can DL 3x my bodyweight, Squat 2.5x bodyweight, BP 1.6x) but I'm always looking for the bare minimum to improve. If that happened to be a 7 minute workout, that's what I would do. I think it's incredibly motivating to use your time really effectively. I spend probably about 1/4 to 1/2 the time in the gym as anyone else there with comparable fitness levels because I've done a lot of research on training methods and have tried tons of different programs and permutations to find the ones that are most effective for me. I think you're right that the biggest problem with this is that there are "no discernible goals" associated with this "scientific" workout. For noticeable strength and physique improvements, the lowest I've found to be effective are 40 minute workouts 3 times per cycle with a cycle length of 7-10 days depending on the types of workouts done.
- jamesaguilar 12y ago
  Believe it. I'm not strong though. Maybe when I'm repping 300 it'll be hard to do it three times a week. At 245 it is not a big problem.
- danieltillett 12y ago
  When I was younger and had the time for serious weight lifting I found that I could do heavy lifts every day without issue provided that I slept afterwards. I used to get up at 4 am and lift massive weights for an hour and a half and then go home and sleep for a couple of hours (I was a student at the time who never went to a class before 11 am, but that is another story). Provided I slept my body could handle the load of doing this every day and I got massive increases in strength in a relative short period of time.
- fasteo 12y ago
  In my experience, this is doable as long as you stick to these rules: 1. Leave one rep in the tank for every set you do. 5 reps means 5 picture-perfect repetitions. As soon as form starts to break down, you are doing it wrong. 2. Start light. 3. Eat like a horse. At least 10% above you maintenance levels in training days. 4. Deload every 4 weeks. Note that I am 40+ years old. I have been squatting twice per week more than 3 years now.
- zhte415 12y ago
  I agree recovery is key. I do one day per week legs, one day pulling based (upper body, legs of course somewhat involved), and one day pushing based (legs not really involved) weights. Each time large muscle groups first, working to smaller ones that aren't tired yet. A small amount of various whatever-I-feel-like cardio each day, from a fast hike to a swim. That and eating well. Sometimes less is more.
- jacques_chester 12y ago
  I've squatted up to 5 days per week. Recovery is a multi-week integral, and good programming accounts for that.
- dredmorbius 12y ago
  For Stronglifts / Starting Strength, you're starting out very light. SL5x5 starts out with the unloaded bar, SS with a _lightly_ weighted bar. The whole idea is that you're initially _well_ below your actual potential. You're increasing the weight fairly aggressively (10# per week for squats), but it'll take you a few months before you're up to significantly challenging weights. You'll also re-set a few times, and eventually switch to a different progression. If you're not going balls-to-the-wall, you can squat twice a week. If you're going heavy, 1x is more viable.
- will_lam 12y ago
  You'd be surprised at what you're body is capable of as long as you're lifting with proper form, getting enough rest and doing mobility on a regular basis.
- MichaelDickens 12y ago
  Novices should be able to do this. When I first started working out, I increased my squat 5lb per session, 3 times a week, for about 2 months straight. Novices' large muscles can usually fully recover within 48-72 hours. Large muscles actually recover quicker than small muscles. You're right though that more experienced trainees who have built up a base level of strength take more like a week to recover. Intermediate powerlifting/Olympic weightlifting programs (see Texas Method, Bill Starr 5x5) usually still recommend squatting three days a week, but only one of these days is a heavy day.
goblin89 12y ago
Any non-anecdotal data supporting StrongLifts workout healthiness?
- jamesaguilar 12y ago
  I doubt there has been anything on Stronglifts in particular. Strength training[1] in general and progressive overload[2] in particular is pretty well-supported, as far as I know. Stronglifts is just one of many schedules of weight training. [1] http://en.wikipedia.org/wiki/Strength_training [2] http://en.wikipedia.org/wiki/Progressive_overload
  - goblin89 12y ago
    Thank you for the references.
- revelation 12y ago
  The health benefits of any strength training program aren't going to be exactly mindblowing. The biggest mortality factor you can hope to improve on using exercise is cardiovascular health, and strength training does little here. (Theres a study on risk factors from smoking to education here: http://jama.jamanetwork.com/data/Journals/JAMA/4549/JOC7046.pdf http://jama.jamanetwork.com/data/Journals/JAMA/4549/JOC7046....)
  - goblin89 12y ago
    > The health benefits of any strength training program aren't going to be exactly mindblowing. Health benefits of strength training listed on Wikipedia look still pretty attractive, to be honest. The primary obstacle is necessary equipment, for someone who travels around this means gym access becomes a factor. I agree that cardio seems to be far more essential to health than strength training, though. Thanks for sharing a very interesting document.
fasteo 12y ago
The great coach Mark Rippetoe is the to go source for strength training [1] [1] http://startingstrength.com/index.php/site/about http://startingstrength.com/index.php/site/about
- TylerJay 12y ago
  SS and StrongLifts serve similar purposes are are both effective. StrongLifts can be better for people starting from very low fitness levels, while SS remains effective up to a higher strength level. This (unofficial, but true-to-source) site is a better resource for the actual Starting Strength programs if you don't want to buy the book: http://startingstrength.wikia.com/wiki/FAQ:The_Program http://startingstrength.wikia.com/wiki/FAQ:The_Program
  - MichaelDickens 12y ago
    > StrongLifts can be better for people starting from very low fitness levels, while SS remains effective up to a higher strength level. Why would that be true? I believe the only difference is that SS recommends 3 work sets and SL recommends 5 sets, and SS uses power cleans while SL uses rows. Do the additional sets work better for people starting from low fitness levels?
    - fasteo 12y ago
      > Do the additional sets work better for people starting from low fitness levels? Yes, because they cannot handle too much weight and so, their training volume is very low even on 5 work sets. Note that the body will catch up pretty quick and 5x5 will be too demanding after 9-12 of solid training. Also, SS is much more technical because of the power clean, which is a very demanding exercise. You cannot possibly do 5 sets of power cleans without putting you in risk of injury.
bitL 12y ago
I am doing the original 7 minute workout 3 times in a row every 2-3 days as intense as I can (e.g. 56 push ups in 30 seconds) and I saw huge improvements all around my body after 6 months (my body type is between ecto and mesomorph). Later I combined this with strength exercises with 20-25kg dumbbells, i.e. 1st day 7 minute workouts, 2nd day fast interval strength exercises (particularly chest and upper body) with dumbbells and 3rd day rest. The 2nd set of exercises in the article seems worth trying as well!
- wfunction 12y ago
  So it's a 21-minute workout?
  - bitL 12y ago
    Well, I take different breaks depending on how I feel so I can start new 7-minute set either immediately or have some time to recover in between if I feel not so great on that given day. I basically started with the original set, for two months I tried to increase number of repetitions during each phase without hurting myself, then after I pushed to my peak intensity my body got adapted to it so I added a 2nd set at a lower intensity and was slowly increasing it. The same repeated later and I added 3rd set. Now I can push all 3 sets at the same intensity (actually, 2nd and 3rd are easier), and I tried adding 4th one but got an injury so I decided to stick with 3 as my optimum.
  - bjxrn 12y ago
    I can't find it in the NYT article so maybe it was in the original paper, but I'm pretty sure the 7-minute workout was always meant to be repeated three times (although maybe not directly after another).
31reasons 12y ago
Too bad most gyms in my area (Los Angeles!) are not equipped for strong lifts. For example, just one barbell in the whole gym, No dead-lift platform etc. All of them just have machines . The only gyms equipped for Starting Strength / Strong Lifts workouts are Crossfit gyms but they somehow dislike the idea of only using weights. I offered my local Crossfit gym full membership fee just for access to the barbells and they declined.
- garrettgrimsley 12y ago
  Look for powerlifting gyms. https://www.google.com/search?q=powerlifting+gym+los+angeles https://www.google.com/search?q=powerlifting+gym+los+angeles http://www.yelp.com/search?find_desc=Powerlifting&find_loc=Los+Angeles%2C+CA http://www.yelp.com/search?find_desc=Powerlifting&find_loc=L... http://barbellbrigade.com/gym/ http://barbellbrigade.com/gym/ http://gametimestrength.tumblr.com http://gametimestrength.tumblr.com
- will_lam 12y ago
  Yeah, that's a shame. I understand their rationale as it might undermine their programming. At my CrossFit gym, they'll allow you to try other styles of programming only after you've become proficient at "CrossFit"
- kangax 12y ago
  Damn, this is bizarre; the kind of elitist attitude that gives Crossfit bad rep. 5 basic lifts with a linear progression (SL/SS) and some mobility/flexibility work is absolutely fantastic way to create foundational strength. Rippetoe goes into much more detail on this — http://www.t-nation.com/training/crossfit-the-good-bad-and-the-ugly http://www.t-nation.com/training/crossfit-the-good-bad-and-t..., http://www.t-nation.com/free_online_article/most_recent/rippetoe_throws_down http://www.t-nation.com/free_online_article/most_recent/ripp..., http://www.t-nation.com/free_online_article/most_recent/rippetoe_goes_off http://www.t-nation.com/free_online_article/most_recent/ripp...
- traitorjoe 12y ago
  Look the other poster said, check out powerlifting gyms in your area. I've heard good things about BarbellBrigade and MetroFlex
spoiler 12y ago
I'm curious about your fitness level at the time of trying the 7min workout? I'm asking because it's sort of important. If you were fit before you started with the workouts, I'd expect these wouldn't be a big improvement for you. Stronglifts looks very interesting (I've read most of thee content on the website), and it got me all excited about doing it, but quickly I realised that I can't even do basic shit. I'd say my fitness level on a scale from 1 to 10 (where 1 is morbidly obese and 10 is an athlete) is about 2. I'm probably not obese morbidly, but I'm overweight (97Kg@185cm / 214lbs@6'1), and I've never done any real[0] sports in my life. most of my day is spent behind a desk, programming; be it at my job, or at home for a hobby. On, average, I probably spend about 20 hours (might as well be more) in a sitting position. I tried a few of Skimble[1] workouts that were recommended for me (Easy to moderate intensity), I'd do them for 2-3 consecutively days. I'd be so sore the next few days that I couldn't lift a glass to drink; I ended up being on light painkillers to be able to do everyday things. The 7min workout looks ideal for someone like me who's looking to take the first step towards a better life. To conclude: Stronglifts would probably paralyse me for a few weeks after one workout. I know the author described himself as being weak at first, but people often underestimate themselves when we reflect upon our own pasts (I'm guilty of that, at least). -- [0]: I did some sailing, which required once-a-week visit to the gym, but we mostly did warming-up stuff (which, in hindsight, was pretty tiring for me) [1]: http://www.skimble.com/ http://www.skimble.com/
- Pamar 12y ago
  Have you tried "5 Tibetans"? (see here for more: http://pa-mar.net/Main/Lifestyle/5TibetanRites.html http://pa-mar.net/Main/Lifestyle/5TibetanRites.html) - it's not very strenouous, and you can increase the repetitions at your own pace (this should help considering the description of your current fitness state), does not require much time or any special equipment (just a yoga mat). I am fairly active (I practice Aikido 3/times week and been doing that for 25 years) but I still got some benefit from daily practicing these. Once you have reached the maximum number of repetitions and kept at it for a bit (say, 6 to 12 months) you could probably move to something more intense, if you want.
  - IndianAstronaut 12y ago

melling 12y ago

I find it hard to believe that you can do squats more than one day a week. It takes a while for large muscles to recover, especially when you're doing heavy weight.

KobaQ 12y ago
Then you've done it too hard. Ideally one should work-out at an intensity and volume (reps) that allows to be recovered after round about 48 hours. If the training is too hard compared to the fitness level you miss the point of supercompensation for the next training session. So, you have to build the ability to train hard up.
speedyapoc 12y ago
The first few workouts are tough. As a beginner I could squat heavy 3x a week for the first 6ish months, increasing weight per workout. Now it's 2 days heavy and 1 day light.
- wdewind 12y ago
  There are many advanced programs that squat heavy as possible every workout. Look at some of the Average Broz programming.
brandonmenc 12y ago
Just about every powerlifting or strength/mass program, from novice to expert, has multiple squat days a week. The theory is that because the large areas (ex: leg, back) are actually composed of many muscles, you can hit them more frequently with slight variations (working different parts/ranges/etc.) and still recover.
- cynicalkane 12y ago
  That's not any theory I've heard of. Programs generally have you doing the same exercises repeatedly. Variations are not usually intra-program substitutes, and "slight variations" as substitutes are an anti-pattern. "Many muscles" also has nothing to do with it either--most leg exercises put the largest component of stress on the glutes, which are one big muscle body. On the other hand, the back is a whole lot of different muscles but I don't think very many people do 3 back days a week. In particular, the GP was talking about Stronglifts, which has you doing the same old back squats 3 times a week, variations strongly discouraged.
  - brandonmenc 12y ago
    There are a lot of tried-and-true programs that include multiple squats a week. Stronglifts is one, but there are programs from Glenn Pendlay, Bill Starr, Mark Rippetoe, etc. and they're all good for beginner to intermediate lifters - and they all feature two or three days a week of the same-old squats. A beginning lifter should make gains in the squat even while doing it three times a week, sometimes for many months. After you hit the wall, programs will drop the number of squat days, replace a day of back squats with the front squat, or replace all-heavy days with a light-heavy-medium rotation. It's true - you'll eventually plateau. But a 3x week squat program works for a lot of people, especially when starting out.
- jamesaguilar 12y ago
  I have never heard of that. To my understanding, the important elements are: - Recovery doesn't take seven days. - Squats target the biggest muscles. - The biggest muscles produce the most testosterone, enabling you to make gains in other muscle groups more easily. Given those and the constraints of safety and putting up the most weight you can for a decent amount of volume, you want to squat as often as possible. Not just for your legs, but because it enables you to do more elsewhere.
  - brandonmenc 12y ago
    I agree, you are more correct than I was in my post.
wdewind 12y ago
I squat heavy 3x a week. It's mostly about the diet.
tptacek 12y ago
5x5, 3x per week, bumping up 5# each session (we got a squat rack for the basement). It was rough getting started, but after a week or so, no big deal. I've had much more trouble consistently increasing weight on bench presses. In fairness, I probably have a mechanical advantage for squats.
- Alex_MJ 12y ago
  Seconded. I'm a relatively experienced lifter - heavy squats 3x per week is brutal for the first week or so and then your body adapts to it. I've found that I'll actually stick with a ~hourlong workout, 3-5x a week that I believe in and have goals for over anything quick with no discernible aim. And it's amazing how time magically appears to actually show up at the gym when you prioritize it. A "scientific" 7 minute workout with no discernible goals is an admirable thing but honestly it's a cheap novelty at best - I've never heard of anybody actually sticking to one, "doing the bare minimum" is just not motivating at all. Scientific according to whom? To what end? Why am I doing this? Exercise science is inherently a little bit voodoo. Motivation and consistency are much more important than the time requirement. If somebody's had any success with vague goalless 7-minute workouts, or has even stuck with them consistently, I'd love to hear differing opinions.
  - TylerJay 12y ago
    I agree with most of what you said, except for the part about doing the bare minimum not being motivating. I'm also a pretty experienced lifter (Been lifting for 9 years, can DL 3x my bodyweight, Squat 2.5x bodyweight, BP 1.6x) but I'm always looking for the bare minimum to improve. If that happened to be a 7 minute workout, that's what I would do. I think it's incredibly motivating to use your time really effectively. I spend probably about 1/4 to 1/2 the time in the gym as anyone else there with comparable fitness levels because I've done a lot of research on training methods and have tried tons of different programs and permutations to find the ones that are most effective for me. I think you're right that the biggest problem with this is that there are "no discernible goals" associated with this "scientific" workout. For noticeable strength and physique improvements, the lowest I've found to be effective are 40 minute workouts 3 times per cycle with a cycle length of 7-10 days depending on the types of workouts done.
jamesaguilar 12y ago
Believe it. I'm not strong though. Maybe when I'm repping 300 it'll be hard to do it three times a week. At 245 it is not a big problem.
danieltillett 12y ago
When I was younger and had the time for serious weight lifting I found that I could do heavy lifts every day without issue provided that I slept afterwards. I used to get up at 4 am and lift massive weights for an hour and a half and then go home and sleep for a couple of hours (I was a student at the time who never went to a class before 11 am, but that is another story). Provided I slept my body could handle the load of doing this every day and I got massive increases in strength in a relative short period of time.
fasteo 12y ago
In my experience, this is doable as long as you stick to these rules: 1. Leave one rep in the tank for every set you do. 5 reps means 5 picture-perfect repetitions. As soon as form starts to break down, you are doing it wrong. 2. Start light. 3. Eat like a horse. At least 10% above you maintenance levels in training days. 4. Deload every 4 weeks. Note that I am 40+ years old. I have been squatting twice per week more than 3 years now.
zhte415 12y ago
I agree recovery is key. I do one day per week legs, one day pulling based (upper body, legs of course somewhat involved), and one day pushing based (legs not really involved) weights. Each time large muscle groups first, working to smaller ones that aren't tired yet. A small amount of various whatever-I-feel-like cardio each day, from a fast hike to a swim. That and eating well. Sometimes less is more.
jacques_chester 12y ago
I've squatted up to 5 days per week. Recovery is a multi-week integral, and good programming accounts for that.
dredmorbius 12y ago
For Stronglifts / Starting Strength, you're starting out very light. SL5x5 starts out with the unloaded bar, SS with a _lightly_ weighted bar. The whole idea is that you're initially _well_ below your actual potential. You're increasing the weight fairly aggressively (10# per week for squats), but it'll take you a few months before you're up to significantly challenging weights. You'll also re-set a few times, and eventually switch to a different progression. If you're not going balls-to-the-wall, you can squat twice a week. If you're going heavy, 1x is more viable.
will_lam 12y ago
You'd be surprised at what you're body is capable of as long as you're lifting with proper form, getting enough rest and doing mobility on a regular basis.
MichaelDickens 12y ago
Novices should be able to do this. When I first started working out, I increased my squat 5lb per session, 3 times a week, for about 2 months straight. Novices' large muscles can usually fully recover within 48-72 hours. Large muscles actually recover quicker than small muscles. You're right though that more experienced trainees who have built up a base level of strength take more like a week to recover. Intermediate powerlifting/Olympic weightlifting programs (see Texas Method, Bill Starr 5x5) usually still recommend squatting three days a week, but only one of these days is a heavy day.

goblin89 12y ago

Any non-anecdotal data supporting StrongLifts workout healthiness?

jamesaguilar 12y ago
I doubt there has been anything on Stronglifts in particular. Strength training[1] in general and progressive overload[2] in particular is pretty well-supported, as far as I know. Stronglifts is just one of many schedules of weight training. [1] http://en.wikipedia.org/wiki/Strength_training [2] http://en.wikipedia.org/wiki/Progressive_overload
- goblin89 12y ago
  Thank you for the references.
revelation 12y ago
The health benefits of any strength training program aren't going to be exactly mindblowing. The biggest mortality factor you can hope to improve on using exercise is cardiovascular health, and strength training does little here. (Theres a study on risk factors from smoking to education here: http://jama.jamanetwork.com/data/Journals/JAMA/4549/JOC7046.pdf http://jama.jamanetwork.com/data/Journals/JAMA/4549/JOC7046....)
- goblin89 12y ago
  > The health benefits of any strength training program aren't going to be exactly mindblowing. Health benefits of strength training listed on Wikipedia look still pretty attractive, to be honest. The primary obstacle is necessary equipment, for someone who travels around this means gym access becomes a factor. I agree that cardio seems to be far more essential to health than strength training, though. Thanks for sharing a very interesting document.

fasteo 12y ago

The great coach Mark Rippetoe is the to go source for strength training [1] [1] http://startingstrength.com/index.php/site/about http://startingstrength.com/index.php/site/about

TylerJay 12y ago
SS and StrongLifts serve similar purposes are are both effective. StrongLifts can be better for people starting from very low fitness levels, while SS remains effective up to a higher strength level. This (unofficial, but true-to-source) site is a better resource for the actual Starting Strength programs if you don't want to buy the book: http://startingstrength.wikia.com/wiki/FAQ:The_Program http://startingstrength.wikia.com/wiki/FAQ:The_Program
- MichaelDickens 12y ago
  > StrongLifts can be better for people starting from very low fitness levels, while SS remains effective up to a higher strength level. Why would that be true? I believe the only difference is that SS recommends 3 work sets and SL recommends 5 sets, and SS uses power cleans while SL uses rows. Do the additional sets work better for people starting from low fitness levels?
  - fasteo 12y ago
    > Do the additional sets work better for people starting from low fitness levels? Yes, because they cannot handle too much weight and so, their training volume is very low even on 5 work sets. Note that the body will catch up pretty quick and 5x5 will be too demanding after 9-12 of solid training. Also, SS is much more technical because of the power clean, which is a very demanding exercise. You cannot possibly do 5 sets of power cleans without putting you in risk of injury.

bitL 12y ago

I am doing the original 7 minute workout 3 times in a row every 2-3 days as intense as I can (e.g. 56 push ups in 30 seconds) and I saw huge improvements all around my body after 6 months (my body type is between ecto and mesomorph). Later I combined this with strength exercises with 20-25kg dumbbells, i.e. 1st day 7 minute workouts, 2nd day fast interval strength exercises (particularly chest and upper body) with dumbbells and 3rd day rest. The 2nd set of exercises in the article seems worth trying as well!

wfunction 12y ago
So it's a 21-minute workout?
- bitL 12y ago
  Well, I take different breaks depending on how I feel so I can start new 7-minute set either immediately or have some time to recover in between if I feel not so great on that given day. I basically started with the original set, for two months I tried to increase number of repetitions during each phase without hurting myself, then after I pushed to my peak intensity my body got adapted to it so I added a 2nd set at a lower intensity and was slowly increasing it. The same repeated later and I added 3rd set. Now I can push all 3 sets at the same intensity (actually, 2nd and 3rd are easier), and I tried adding 4th one but got an injury so I decided to stick with 3 as my optimum.
- bjxrn 12y ago
  I can't find it in the NYT article so maybe it was in the original paper, but I'm pretty sure the 7-minute workout was always meant to be repeated three times (although maybe not directly after another).

31reasons 12y ago

Too bad most gyms in my area (Los Angeles!) are not equipped for strong lifts. For example, just one barbell in the whole gym, No dead-lift platform etc. All of them just have machines . The only gyms equipped for Starting Strength / Strong Lifts workouts are Crossfit gyms but they somehow dislike the idea of only using weights. I offered my local Crossfit gym full membership fee just for access to the barbells and they declined.

garrettgrimsley 12y ago
Look for powerlifting gyms. https://www.google.com/search?q=powerlifting+gym+los+angeles https://www.google.com/search?q=powerlifting+gym+los+angeles http://www.yelp.com/search?find_desc=Powerlifting&find_loc=Los+Angeles%2C+CA http://www.yelp.com/search?find_desc=Powerlifting&find_loc=L... http://barbellbrigade.com/gym/ http://barbellbrigade.com/gym/ http://gametimestrength.tumblr.com http://gametimestrength.tumblr.com
will_lam 12y ago
Yeah, that's a shame. I understand their rationale as it might undermine their programming. At my CrossFit gym, they'll allow you to try other styles of programming only after you've become proficient at "CrossFit"
kangax 12y ago
Damn, this is bizarre; the kind of elitist attitude that gives Crossfit bad rep. 5 basic lifts with a linear progression (SL/SS) and some mobility/flexibility work is absolutely fantastic way to create foundational strength. Rippetoe goes into much more detail on this — http://www.t-nation.com/training/crossfit-the-good-bad-and-the-ugly http://www.t-nation.com/training/crossfit-the-good-bad-and-t..., http://www.t-nation.com/free_online_article/most_recent/rippetoe_throws_down http://www.t-nation.com/free_online_article/most_recent/ripp..., http://www.t-nation.com/free_online_article/most_recent/rippetoe_goes_off http://www.t-nation.com/free_online_article/most_recent/ripp...
traitorjoe 12y ago
Look the other poster said, check out powerlifting gyms in your area. I've heard good things about BarbellBrigade and MetroFlex

spoiler 12y ago

I'm curious about your fitness level at the time of trying the 7min workout? I'm asking because it's sort of important. If you were fit before you started with the workouts, I'd expect these wouldn't be a big improvement for you. Stronglifts looks very interesting (I've read most of thee content on the website), and it got me all excited about doing it, but quickly I realised that I can't even do basic shit. I'd say my fitness level on a scale from 1 to 10 (where 1 is morbidly obese and 10 is an athlete) is about 2. I'm probably not obese morbidly, but I'm overweight (97Kg@185cm / 214lbs@6'1), and I've never done any real[0] sports in my life. most of my day is spent behind a desk, programming; be it at my job, or at home for a hobby. On, average, I probably spend about 20 hours (might as well be more) in a sitting position. I tried a few of Skimble[1] workouts that were recommended for me (Easy to moderate intensity), I'd do them for 2-3 consecutively days. I'd be so sore the next few days that I couldn't lift a glass to drink; I ended up being on light painkillers to be able to do everyday things. The 7min workout looks ideal for someone like me who's looking to take the first step towards a better life. To conclude: Stronglifts would probably paralyse me for a few weeks after one workout. I know the author described himself as being weak at first, but people often underestimate themselves when we reflect upon our own pasts (I'm guilty of that, at least). -- [0]: I did some sailing, which required once-a-week visit to the gym, but we mostly did warming-up stuff (which, in hindsight, was pretty tiring for me) [1]: http://www.skimble.com/ http://www.skimble.com/

Pamar 12y ago
Have you tried "5 Tibetans"? (see here for more: http://pa-mar.net/Main/Lifestyle/5TibetanRites.html http://pa-mar.net/Main/Lifestyle/5TibetanRites.html) - it's not very strenouous, and you can increase the repetitions at your own pace (this should help considering the description of your current fitness state), does not require much time or any special equipment (just a yoga mat). I am fairly active (I practice Aikido 3/times week and been doing that for 25 years) but I still got some benefit from daily practicing these. Once you have reached the maximum number of repetitions and kept at it for a bit (say, 6 to 12 months) you could probably move to something more intense, if you want.
- IndianAstronaut 12y ago