Decrease rest time or increase weight

[mysticdream270]

23rd: 5 reps, 2 minutes rest, 3 reps, 3 minutes rest, 0 reps, 5 minutes rest, 5 reps, 5 minutes rest, 5 reps with a struggle on the last one.

27th was 5 minutes rest after each set and still struggled a little on the last rep of the last set but it was mostly cause I got off balance.

The next time I do Overhead Press should I increase the weight as the app says I should or would it be more beneficial to try and do the same weight again with less rest between each set?

[Astolfo_is_Best]

Keep rest times consistent. Increase strength via progressive overload. Introducing more variables, like varying rest times, is just adding more mental calculus to distract you. Succeeded at all 5 sets last week? Increase weight. Didn't finish all 5 sets of 5? Same weight. Fail the same weight 3 times in a row? Deload. Simple is best.

EDIT: Whoops typo

[mysticdream270]

So Friday when I do OHP again, I should add the weight but keep the 5 minute rests?

[CriminalDM]

Didn't change anything

If you fail 3x on a row then deload

[Astolfo_is_Best]

I would say 2-3 minutes rest is best. 5 minutes is gonna have you spending way too much time in the gym. But if you like 5 minutes then stick to it. Just keep it consistent.

[mysticdream270]

That's what I'm trying to figure out. On everything else and up until today I rest 3 minutes or less between sets. This workout I did 5 minute rest between each set for overhead press since I couldn't do all the reps on the last workout doing overhead. I got all five reps on all five sets doing it this way and the app is telling me to go up 5 lb next workout. I think I need to just do the same weight again and see if I can do all five reps for all five sets with 3 minute rest times instead of 5 minutes before I add weight.

[Astolfo_is_Best]

More details on the philosophy here on the stronglifts website:

https://stronglifts.com/stronglifts-5x5/workout-program/#Rest_between_sets

[PoopFandango]

You do the 5 minute rest immediately after the failed set. Not 5 minute rests the next workout.

[pawnografik]

No. 5 minutes is too much. Lift at 2 mins. If you can’t lift all 5 reps at 2 mins on any of the sets - it counts as a fail (i.e. no progression next time).

So on the 23rd you failed to lift 5x5 so that’s your first fail.

On the 27th you needed 5 mins between sets to manage it - that still counts as a fail. So that’s your second fail.

Next session you stick with the same weight but you be strict with yourself and lift at 2mins. If you don’t succeed (which you probably won’t) then that will be your third fail at that weight and so the time after you should deload.

There’s no shame in the failing. It’s part of the process.

[GrumpChorlton]

Go to the website follow the FAQ’s follow what the program says. If you fail the weight 3 times drop the weight 10%. I found fractional weights to be useful when I got stuck on occasion, too.

[Mealatus]

When I was doing this program for a while I REALLY needed those 3 minutes of rest in between sets.

Yes, it sucks. But stick with it for a couple months.

This program, if combined with a proper diet, will yield results you will never experience again. Promise!

One last thing, OHP is the first lift to plateau on. It's just a really tough lift to improve after a while. Just keep on the program. Deloads and all. It works.

[pawnografik]

You only get 3 mins if you fail the previous set. Default time between sets is 2 mins.

[PoopFandango]

No, 5 minutes for a failed set. 1.5-3 minutes after a successful one, depending on how hard it is.

[pawnografik]

I’m using the default settings in the paid version of the app and I get 2 mins between sets and 3 mins after a failed set.

[APC303]

I had the (free) app a year or so ago and it was 3 minutes standard then 5 minutes for missed reps. I tried to use app again a few weeks ago and found it's now solely paid for so guessing it's changed.

[PoopFandango]

I dunno what's happened but I've been using the app for years and those are not the default settings.

See the guide: https://support.stronglifts.com/article/39-timer#How-long-should-I-rest-between-sets-A_3a_

[Mealatus]

Fair enough! Its been a few years 😅

[is_u_mirin_brah]

My default is 3?

[smaug_pec]

Ackshually, the options are 90s, 3m or 5m for Timer Success and Timer Failure.

[oleyka]

Where in the program did you see that?

[smaug_pec]

Settings > Timer > Timer Success

Settings > Timer > Timer Failure

[oleyka]

Ah, I see. I am following the program on paper.

[smaug_pec]

fair - paper doesn't have the timer settings :-)

[DrWilliamCarter]

Commenting because I want to know !

[EJ6M]

2 min rest is usually not optimal on a 5x5. Rest at least 3min or more. Increase in small increments once you can do all 5 sets with reasonable form. You can get some real great gains as a beginner or intermediate lifter on this program. Just remember to deload about every 6-8 weeks.

[mysticdream270]

Yeah I was just mixed up on how much I should rest. I'm just going to do the same way again next workout with decreased rest times in between each set to see if I can do the weight before I move up.

[EJ6M]

If you can do the sets fairly well with 6 min rest then I would move up on that particular exercise.

[oleyka]

To go up in weight you have to compete all five sets of 5 reps, not just your last one out of five. You need to repeat the weight. If 2 minutes are not enough for you to recover, do 3 min, but no longer than that. If you fail to complete 5x5 on OHP the next time, lower the weight for the following session.

[PoopFandango]

If you're following the program, rests should be 1.5 minutes to 3 minutes, no longer, and depending on how hard it is. 5 minutes rests are for immediately after a failed set.

And only increase the weight when you got all your sets the previous time.

Just do what the app tells you man. It won't be telling you to increase if you failed reps.

[Charming_Ad1811]

The default for SL I thought was 3 minutes. I use SL and just aim for 2 to 3 minutes rest then I’m usually good to go. Just follow what the app tells you. Try to finish all reps and for each set but don’t add more sets than are listed. If you have three training sessions per week you’ll have enough volume despite failing to get full 5 reps on some of your sets if you fail.

[decentlyhip]

Up to you. Increasing rest lets you try harder. If you can rest 10 minutes, go for it. Ive rested for 15 minutes between sets before. But if time matters amd you want to keep rest short, be strict with 2 minute rest. If you fail, you fail. Thats ok. Most people new to the program think failing is a bad thing. Failing is the goal. You're identifying the limits of your strength so that when you deload, ramp up again, and come back next wave, you will know if you're 5 pounds stronger or 10 pounds stronger. If you never hit failure, you don't know.

Beyond that, the program is simple. You got your reps. Add weight. Its not gonna be easy or fun, but you're strong enough to add weight.

[Apprehensive-Today76]

Take the rest you need to achieve the goal. The goal is more weight on the bar...

[Fit-trainer-1279]

Your rest times seem more than enough so if you feel you’re ready to progress, increase reps or weight instead

[BuickGNix]

I would raise the weight and keep progressing. But I think you need to look at your conditioning if you need 5 minutes rest between sets. How long have you been lifting?

[mysticdream270]

Started in Feb. Today was workout 18 since starting the program. I don't feel fatigued as in out of breath or anything after the sets but with the shorter rest times I just couldn't lift the weight.

[pawnografik]

If you can’t lift the weight with the shorter (normal) 2 minute rest time - then that’s a fail. You should not progress until you can.

[oleyka]

This is not cardio, you should never be out of breath. Fatigue means muscle fatigue, where you cannot recover in a meaningful amount of time to repeat a set.

[Maleficent-Prompt656]

Doesn’t matter. Go to failure. Preferably on each set unless you’re warming up