Originally Posted by Stokes
Bahahaha superlifts what a ****an noob I am..
it IS the Stronglifts one...dno where I got super lifts..
anywho, linear progression, deload, not sure what that means? Im looking to get bigger and stronger and maintain it... isnt the 5x5 designed so that you DONT hit a plateau?
thx for your advice though man... keep it comin honestly
A linear progression means that you increase the maximum weight you're lifting every single session. So first deadlift you lift 200 then 205 then 210 etc etc. That's how stronglifts is set up, you increase your max by five pounds every lift. Which is great when you're first starting out and not lifting a lot. However when you're squatting say 295 your body is not going to develop enough strength to squat 315 in four lifts. The progression eventually outruns your bodies ability to get stronger.
That is where the deload comes in. Once you fail an attempt a set number of times, I believe it is three for SL, then you reduce the weight by 10% and then continue adding 5lbs every lift again. This works well to break early plateaus, however once you start to get into serious weight it simply does not work.
In theory you will never hit a plateau, but it just simply isn't possible. More advanced programs often account for this and you will lift and peak and deload all in a programmed fashion.
Taking all that into account, I highly highly recommend you follow the Stronglifts 5x5. Start where they tell you to, so with the empty bar like he says, you will fail too quickly and see no gains if you don't, especially if this is your first serious shot a lifting. So I would say you're best option would be follow SL for the 12 weeks and develop good form and clean technical lifts while laying a very solid base of strength. After those 12 weeks if you decide you want to continue strength training then look around and consider a new program. Keeping in mind that you will have to spend a little money for a book or plan, but if you're serious about it then it won't matter.
As far as future programs, I've heard good things about Madcow which is on the same website and Gray Skull, which I don't believe is a typical 5x5. Both are quality programs, but my biggest suggestion would be for Wendler's 5/3/1. It is a power lifting program, so you'll get strong as f*ck. But there are also assistance exercise plans you can choose to help in the major lifts and if you're interested in bodybuilding/getting bigger follow the "big but boring" program, which is exactly what it sounds like, you do a lot of volume on the major lifts with lighter weight following your other sets. You'll get big as well. However 5/3/1 is a more advanced program and takes more knowledge as you design some aspects yourself, so again, I would recommend starting with stronglifts.
Feel free to ask any other questions, I'll try to answer anything I can, I'm always happy to see people jump off machines and get interested in barbell training.
Edit: I'm assuming you have, but if not download the stronglifts e-book it's free and has a massive amount of info on the program. It's kind of a long read for a strength training e-book but it's worth it. He also has two videos on youtube explaining more and talking about form.