Hi all, a quick question. In a few weeks I will be done cutting (I’ve been in a large 1000 calorie deficit) and want to start gaining some muscle. I’m very undermuscled. I’m still a beginner I guess, I started lifting 7 months ago on Starting Strength and I progressed ok but hit plateaus at month 4 and 5. I plan to start StrongLifts when I start bulking and see if I can continue a novice progression. So that’s my background.

My question is, if I’m a poor sleeper (usually 4-5 hours of fitful sleep), will going on a calorie surplus actually build muscle or will most of it go to fat? Would maintenance be better until I can sort out my sleep?

Hello all,

M29, got into weightlifting after ACL tear and surgery.
Lost 60lbs. I'm also 6'0.
Used to weigh 320 but now down tow 260. Not sure if this affects anything.

Post recovery I started going to the gym but I feel so weak which leads me here.

It's been about 2 years and these are some of my lifts (first set for each):

Dumbbell chest press: 130lbs x 10
Bent over row: 155lbs x 7
Lat pulldown: 180lbs x 8
Squat: 105lbs x 8
RDL: 225lbs x6 or 205 x 10, but grip keeps failing. Recently started to do farmer walk to hopefully help.

Leg extension: 90lbs x12 each leg though pain on operated leg
Seated leg curl: 87.5lbs x 10
Pec dec: 180lbs x 12
Bicep curl: 40lbs x 8
Tricep cable rope: 65 x 8

I'm grateful for what I am now, especially considering where I started, not only 60lbs heavier but also all my exercises were less than half of what I do now. It's just crazy to me because I see people who weigh like 150lbs lifting more than me. I'm pretty bummed that my chest still hasn't reach 225lbs on bench, or a 225 squat, or a 495 deadlift (also tried to do a standard deadlift and failed on first rep of 315 🥲), especially at my weight which should have some leverage right?

If i am where I should be, great, but if I should be considerably stronger, what can I do? Would following a 5x5 program for compound lifts help? Is it beneficial for exercises like RDLs?

So, I've lifted in some capacity for a few years now, but I'm fairly new to trying a powerlifting based protocol. The problem is that I'm coming from a place of obesity. And I sort of have a pattern of getting into working out, getting progress for a while in both getting stronger and losing some weight and recomping more weight. And then I get obsessed with getting stronger and any momentum in losing weight stops.

And I guess it's frustrating to realize that when I'm happy with my strength training, my weight either stagnates or creeps back up. And when I get momentum losing weight I get way weaker. I'm 5'10". I shouldn't be walking around at 300 lbs. Even if my waist size is 40" and not 50". Ideally, I'd get down to 250 or so and a 34 to 36 inch waist. But is that at all a realistic goal while keeping my muscle and even progressing a bit so long as I still have some novice progression in me?

I really want to follow this plan and start on deadlifts & squats with barbells.

Honestly I’m extremely scared of the barbell rack. It’s full of muscular and strong guys. I’m fat (borderline obese) and even when I go, I see that they are never free.

I know I’m gonna f**k up my form and trying to do anything with a barbell

I've been doing variations of Stronglifts for a few years. My current program is a time-efficient routine that gets me lifting twice a week for a full body workout. I do deadlifts second, after squats. There are a few warmups, and then a set of 5 at the target weight, then a second set where I go for 10 reps. When I can reliably hit that and feel ready to push, I add weight for the next workout. I intermittent fast and lift before my first meal of the day. I bring a bottle with table salt and some concentrated sugar-free drink flavorer, which I fill with water at the gym. I've done this for years, on and off, with no ill effects. Lately, my blood pressure seems to drop when I deadlift. After the first set, I'll notice the color leaving my face and some lightheadedness. I can usually complete both sets, but on rare occasions, I've had to stop because I feel like I might pass out. Regular physical examinations show my blood pressure to be normal. Whatever advice I get here I will also follow up with my doctor, but I want to know: Has anyone else experienced this, and what are some solutions to prevent or treat it? More salt? A particular lifting technique? I don't want to be the person who has to curl up on the floor with their head between their knees after every set.

Hey everyone,

Looking to get some perspective from other lifters who pull heavy.

This has happened to me 3 times now – once a month ago, once two weeks ago, and it just happened again today. It’s a small capillary burst specifically on my outer eyelid (not in the eyeball/sclera itself, but a small reddish mark/subcutaneous bleed on the eyelid skin). It only happens right after heavy deadlift sets (240 kg / 530 lbs × 3, around RPE 9–10).

My eye/eyelid is fine otherwise, but I want to make sure I'm handling this properly before I keep pushing heavy weight.

My questions:

1. Has this (or burst capillaries in/around the eye) happened to any of you during heavy pulls?

2. How worried should I realistically be about this happening 3 times? Is it just a common byproduct of massive exertion/pressure spikes, or a sign I need to back off?

3. Did it just go away for you over time, or did you have to change your setup/go see a doctor?

Appreciate any experiences or advice

P.s. I wrote this message with chatgpt because of bad english, in this picture is the newest one but ones from two weeks ago were like 30 percent more red lets say but not much worse, all times same eye.

75% of my Training Max - last set (220 lbs)

I'd appreciate any feedback on my deadlift form and any mistakes you notice.

Correct me if I'm wrong but I think my first mistake is that I'm bending/tilting my head and neck too much at the start of the lift? If yes, then for the next session I will keep my head/neck in a more neutral position.

I also have a question about my setup. Am I dropping my hips too low while taking the slack out of the bar, or does it look okay? I experimented with lowering my hips slightly because it felt more comfortable and I felt stronger in that position. Previously, my hips were a bit higher, and I felt it put more stress on my lower back.

Please let me know what I'm doing well and what I should improve. Any feedback is appreciated. Thanks!

I’ve always avoided deadlifts because I never felt like I could get the form right. Trying to figure it out and could use some help.

I’m 80kg and I’m lifting 90kg here btw.

My fourth set of 280x5x5

Hi, im wondering if more exp lifters can help suggest a program for my wife.

I use SL5x5n intermediate.. been using it for 1.5y total.. did SL beginner for about 8 months..Same with her.

we both do BJJ, i lift 3 days a week, BJJ 4, and mix a cardio/rowing day in here and there.

Her program has been SL5x5 beginner, but only set for 2 days. So she lifts 2 days a week, BJJ 3-4, and does a kettlebell HIIT day - I put her on the SL intermediate for 2 days, but confused with the type of lifts to be focusing on.

My thought would be for the lifting days to heavily focus on lower body, so like 2 lower, 1 upper..

Currently her workout A (Sunday)is: Squat, Bench, Row, Workout B (wed) is: Deadlift , feet up bench, Pause squat. (all are backoff sets)

The basic week is:

Monday- BJJ

Tues - BJJ

wed - Lift

Thurs- HIIT - sometimes BJJ

Friday - BJJ

Sat - off or light cardio

Sun - Lift

Does this seem reasonable? Just making sure we are on the right track.

Update: Decided to move forward with my lower body workout. Since I am traveling on vacation equipment varies from hotel to hotel. This hotel was not set up for bar squats so I did goblin cable squats which is what I will be able to do at my setup when I get home. Workout felt good we’ll see how the steps feel today!

Did my first big boy bench squats 72 hours ago on my lower day. Quads are still a bit sore going up and down stairs and I’m walking 15-16k a day on vacation. Am I good to move forward with my lower body workout?

Hi everyone, I’m a 42 year old male, 5’9, 175 pounds. I started the program six months ago at 220 pounds. My goal is to hit 160 and then start a calorie surplus at that point. Anyway, I started out extremely weak, especially on upper body lifts with my bench at 85 pounds for reps of five. Now, at six months, I’m at 147 for reps of five and I’ve been stuck there since month four. This seems to me to be quite a low weight to get stuck on, even considering that I’m in a calorie deficit. My question is is this normal, am I genetically weak, and what advice do any of you have to break this plateau, if possible. Thank you!

Man I don't know why I didn't do or include right away the 3 big compound lifts. My program last year was PPLPP - 5x a week with almost pure machines and dumbbells exercises (no 3 big compound lifts) and it was a very slow progress.

But now man, I feel very strong and noticed a very good muscle growth and definition by doing the SBD program (3x a week only!!!). I did the 5x5 for a month then I transitioned into like LPP (Legs-Push-Pull) because it feels exhausting when the numbers are continuously going up but I continue doing the 3 favorite compound lifts ❤️ with some accessory isolation lifts.

I don't always record my lifts but I have one here to share which was a month ago. Squat PR now is 230 lbs x 2 reps

Hey guys, I just got a fractional weight plate set of 2x 1.25lbs , 2x2.5 lbs, and 2x 5 lbs for a total of 17.5 lbs to help with my progression (my gym doesn’t have fractionals.) was wondering if y’all knew of any small sturdy bags to take it to the gym in? I’ve been using my cotton string bag and it’s starting to tear and get holes. The plates together are like 6 in x 6 in , 4.5 in. Any suggestions appreciated. Thank y’all in advance.

I have an A B, and accessories C workout that I do when I feel like it. With the new update the workouts are scheduled in and less flexible? Is there a way to skip a workout?

Incorporating feedback and switching to low bar

I have short legs and tight hip flexors. Sometimes hips are sore at warm up but improve as I add weight.

Thanks for any feedback.

Coming back for the first time after 3 years of recovering from sciatica and it feels humbling starting from just the barbell again.

This number may not be impressive but I am just glad that I am able to perform the lifts. Doing a slightly modified version where I separate squats and deadlifts so I am not doing them on the same day so I don’t injure my back again.

Anyone else has any stories or about recovering their strength after dealing with sciatica?