Paleo Diet and Paleolithic Diet Questions & Answers

Question

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I'm going to give Easy Strength a try. I was just wondering if anyone had any feedback on the program. What five lifts are you doing?

danjohn.net/2011/06/even-easier-strength-perform-better-notes/

I'm thinking of doing DL 2x5, Front Squats 2x5, Strict Chins 3x3, Rack Press 2x5. I need help in choosing my 5th lift. Considering Dumbbell bench, Max effort lunges in 5 minutes, Overhead lunges 2x3, Weighted Dips 3x3, or Bicep Curls 2x5.

Type 1 diabetic that hasn't trained seriously in over a year. Looking to develop a base line of strength that isn't going to overload me physically or neurologically and generally isn't going to put me at too much risk of injury. Strict Paleo. Sleep good. Little stress.

The only draw backs I see with this is that it is boring and I might still get injured from overuse of the same muscles.

edited Jul 13 at 4:14

asked Jul 12 at 22:55

Caveman formally known as Dan
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I would do dumbbell bench of the ones you suggest, but that doesn't mean I endorse the plan. I just love dumbbell bench! – RaiseFitness Jul 12 at 23:23

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Really? Failure? All those 'strength athletes' are quite big, and never train to failure. thats for so called bodybuilders, on steroids, and the secret in the BB community? Strength Train. . . And, unless I am missing something, please add squats. 5x5 – Bill1102inf Jul 13 at 2:18

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There is a time and place for both low volume high weight, and high volume low weight. Training to failure some is ok, training to failure all the time is not. mixing it up keeps your body from adapting and hitting a plateau. And I would second Bill1101inf that squats are a great addition. – RaiseFitness Jul 13 at 3:57

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Definitely add Squats 3x5/5x5 (consider replacing front squats, and taking DL to 1x5)...Your fear of 'overusing' muscle groups is a how often you exercise. Most strength training programs (especially beginner to intermediate) have you working out 3 times per week on non consecutive days. For every push you need a pull (think symmetry). I would do BP/Pendley Rows and OHP/Pull-Ups. – Mark Jul 13 at 14:48

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Also, look up Starting Strength by Mark Rippitoe. Excellent program and detailed descriptions of the core lifts that are fundamental to barbell strength training. – Mark Jul 13 at 14:50

show 3 more comments

NoBadWaves · Answer 1 · 2012-07-13 03:06:40Z UTC

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personally, i would def not do bicep curls... only working one muscle in isolation. just my two cents.

answered Jul 13 at 3:06

NoBadWaves
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	+1 Yes, for building strength curls are a waste of time. – Mark Jul 13 at 14:51
	Agreed. You're getting enough overall upperbody if you do Chinups, Bench/dumbell Press, and Overhead Press. Personally, you need to add in another lower body workout one day and another upperbody workout the next day. At least that's how I'd do it. And I'd do lunges... people really underestimate how tough they are. – Sleepyhouse22 Jul 13 at 16:44

Nick · Answer 2 · 2012-07-13 03:25:45Z UTC

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Cuban rotations. They solve all problems and are frickin awesome/hard.

answered Jul 13 at 3:25

Nick
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	I might add these to my second run through. I plan to do 2 40 day cycles but change the 5 lifts. – Caveman formally known as Dan Jul 13 at 3:36
	50% bodyweight should be the goal :) im still only at 30% – Nick Jul 13 at 19:53

james barlow · Answer 3 · 2012-07-13 15:51:08Z UTC

Never saw the program before but followed the link. Looks like a good program especially for someone coming off a long 1 year layoff. I say follow the article and add in a core exercise like the ab wheel he used.

I would also add that using chins in this program may be difficult to accommodate given the various rep and loading schemes. If you are strong enough to hit the ten rep set on day 8 then go for it but just something to think about.

Your Experience with Easy Strength?

3 Answers