Can you do both high rep low weights and vise versa in one workout for over 1.5 hr?

[M964]

Hi guys. I'm an 18 year old female who has been doing Bodypump for about 2 years (~55min group fitness class of high rep, low weights, to put into perceptive Highest weight I've ever reached was 30kg total for squat track, a little less than half my bodyweight). I've noticed some progress (tighter/firmer legs, some arm muscle definition, being able to increase weight), but now I feel that I'm plateauing. I was researching workouts to lift heavier, and I've decided to try strong lifts 5x5. However, I feel that both workouts are important (Bodypump = muscle endurance, heavy lifting = strength, plus I'm slightly paranoid that 5x5 won't work, so I'll lose all progress giving up pump completely), so I was basically wondering if it would be possible/beneficial/sustainable to combine both workouts into an approx 1.5 hr workout 3days/week of both high rep low weights and high weight, low rep. Les mills recommend 48 hr before doing weights after pump, however I've seen fit instructors doing it two days in a row. Thanks for any advice.

[Sweetums6000]

If you started the program with that 30kg squat, stronglifts would have squatting 120kg within a few months unless you stall first. I doubt you're going to want to go do another hour long workout after that.

[M964]

If you started the program with that 30kg squat, stronglifts would have squatting 120kg within a few months unless you stall first. I doubt you're going to want to go do another hour long workout after that.

Fair point, but I was thinking do the low weight high rep stuff first

[Sweetums6000]

Fair point, but I was thinking do the low weight high rep stuff first

Either way, the super aggressive progression on stronglifts is going to take everything you have to keep up with it. Doing more isn't a good idea.

[jgreystoke]

Hi guys. I'm an 18 year old female who has been doing Bodypump for about 2 years (~55min group fitness class of high rep, low weights, to put into perceptive Highest weight I've ever reached was 30kg total for squat track, a little less than half my bodyweight). I've noticed some progress (tighter/firmer legs, some arm muscle definition, being able to increase weight), but now I feel that I'm plateauing. I was researching workouts to lift heavier, and I've decided to try strong lifts 5x5. However, I feel that both workouts are important (Bodypump = muscle endurance, heavy lifting = strength, plus I'm slightly paranoid that 5x5 won't work, so I'll lose all progress giving up pump completely), so I was basically wondering if it would be possible/beneficial/sustainable to combine both workouts into an approx 1.5 hr workout 3days/week of both high rep low weights and high weight, low rep. Les mills recommend 48 hr before doing weights after pump, however I've seen fit instructors doing it two days in a row. Thanks for any advice.

You won't lose anything giving up high rep pump work with light weights.

You didn't make much progress anyway.

If you were doing a real you should be squatting over bodyweight, below parallel*, for at least twenty perfect reps, without any bother at all.

Pump doesn't do much if you don't use enough weight. You can get an incredible pump with just rotating your outstretched arms for high reps like 100+, but don't expect any max effort strength, strength for reps, or anything else useful from the exercise. The same applies to doing very reps with say the empty bar, or with five kg on each end. The purpose of stuff like that is really:

1. Warmup before you are training with weights big enough to drive progress, or

2. Pumping blood into the muscles after your strength work, or

3. Recovery a day or few after heavy training, or

4. Rehab/prehab.

Most decent programs have you doing high reps with light weight anyway, both for some of your lighter warmup sets, and for a downset or few after the more important low rep strength work.

In Stronglifts after your warmup sets, your worksets are 5 sets x 5reps "sets across"(meaning all sets at the same weight after your warmup sets). That's enough volume for size, seriously. Popular program for strength, and strength endurance, and SIZE(if you eat enough to grow muscle) since the 1950s. You won't need a pump set after that at all

If you were doing a program like Bill Starr's that scheduled 5 sets x 5 reps "ramping up"(meaning every set is heavier than the one before), then some people add a downset or few after if they want to get more size and strength endurance.

Lift well and prosper.

*Parallel defined as crease of thigh below top of knee.

[jgreystoke]

Either way, the super aggressive progression on stronglifts is going to take everything you have to keep up with it. Doing more isn't a good idea.

Definitely this.

[Sweetums6000]

One more thing, you couldn't combine them into a 1.5 hour workout anyway. You probably saw the stronglifts video where he demonstrates doing the entire workout in 30 minutes, but that's misleading because he's not using any real weight (for him). It will actually take you much longer than that once the weights get heavy.

Also kudos for wanting to do a real weight-lifting program. Drop the body pump and give it a try. I suspect you won't want to go back once you get a taste of moving some real weight around.

[S2TG]

You could add finishers to the end of your workout. Barbell complex, strength circuits, etc. Body pump sounds like what I do for cardio.

I’m not a fan of stronglifts, ice cream fitness, etc. If “I” was doing 5x5 I would do bill starrs beginner 5x5. It’s way more proven and better structured imo.
I can't post a link, but google "5x5ers hit this". Tons of good 5x5 info from beginner to advanced.

Iron Addict also has a really nice 3 day 5x5 variation if squatting 3x week is too much.