Has anyone heard of the strong lifts 5x5 rountine. I am a begginer and it says that this is a great routine for a begginer. I would do it for three months. Does anyone know how well this works or ever hear of it?
I absolutely hated it when it came to everything else but squats. I stalled like crazy on that program on everything but my legs. That being said, my legs grew like crazy.Not sure about squatting 3x a week, but if your legs grow so will everything else. It's mostly a core strength program.
I printed out the PDF file after putting in my numbers so I have all the weights to use when ramping, etc.
I just started it myself, and if I don't like it I'll change it up a bit and see what'll happen. I think I might change the lower weight wed. squats with extensions or something, and add a few isolations to finish of a day in the gym.
But 5x5 has been around I think since the 70's.
Sorry for my ignorance, but what do you mean by deadload?Just do the program and DELOAD (which I haven't seen a single recommendation to do!) every 4th or 6th week. And go up by small increments of ~5lbs. a week. Do that, and you won't stall.
I hope your joking... If you don't have the endurance to do 25 reps of a lift you should probably work on that. IMO 20-25 reps is the absolute lowest someone should go that's serious about build muscle, and anything less than that will just not be challenging your muscles enough. When I do low rep workouts like the 5x5, with medium to heavy weight I almost always start with a high rep-low weight warm-up set to at least get one set that challenges my muscles and their endurance, then go into packin' on the meat. A high rep workout is also a healthier way to work out in general, it incorporates building muscle, increasing endurance and stamina, and aerobic activity.i think its overrrated. 5 sets of 5 reps will take a ton of endurance. squats and deads doing 25 reps total sounds brutal, like overtraining.. it might work for you but when our football team used it i hated it..
i should have specified that for PURE STRENGTH purposes you make better gains on different programs other than 5 x 5.. for endurance,moderate strength gains. stamina all that stuff id agree 5 x 5 is a complete package.. but me id rather do a power pump type workout where i work on strength first then cycle there some sets for hytrophy and do added cardio.. each person got there own wayI hope your joking... If you don't have the endurance to do 25 reps of a lift you should probably work on that. IMO 20-25 reps is the absolute lowest someone should go that's serious about build muscle, and anything less than that will just not be challenging your muscles enough. When I do low rep workouts like the 5x5, with medium to heavy weight I almost always start with a high rep-low weight warm-up set to at least get one set that challenges my muscles and their endurance, then go into packin' on the meat. A high rep workout is also a healthier way to work out in general, it incorporates building muscle, increasing endurance and stamina, and aerobic activity.
Gotcha, and I agree...i should have specified that for PURE STRENGTH purposes you make better gains on different programs other than 5 x 5.. for endurance,moderate strength gains. stamina all that stuff id agree 5 x 5 is a complete package.. but me id rather do a power pump type workout where i work on strength first then cycle there some sets for hytrophy and do added cardio.. each person got there own way
Sorta...not really to failure....Were I did my 5 rep max for 5 sets I got pretty pooped out, so the last reps were a bit difficult, to say the least. But I put in my 5RM in the PDF file chart thingie, and those were set at week 3, so the first 2 weeks were lower weight and worked up to, and now past, my 5RM.Are you training full intensity 3 x per week - to failure for each exercise??
I hope not, cos thats some serious over training don't you think?
this. not only is it not many reps but, I think it's key to make sure that when on a routine like this, that you're not trying to cut. These beginner/starting strength routines where you doing heavy sets and adding weight next week need FOOOD. haha. And I also agree this is probably MOST beneficial for leg growth. I know for me, Squatting 2 sometimes 3 times a week works very well for maintaining strength and good form. I usually go for 8-12 reps a set as well.I hope your joking... If you don't have the endurance to do 25 reps of a lift you should probably work on that. IMO 20-25 reps is the absolute lowest someone should go that's serious about build muscle, and anything less than that will just not be challenging your muscles enough. When I do low rep workouts like the 5x5, with medium to heavy weight I almost always start with a high rep-low weight warm-up set to at least get one set that challenges my muscles and their endurance, then go into packin' on the meat. A high rep workout is also a healthier way to work out in general, it incorporates building muscle, increasing endurance and stamina, and aerobic activity.
Nice, I have to check the site out. I've only looked at it on my phone and it was just a video.I did stronglifts 5x5 when i started lifting....i liked it, it got my squat up to 315 5x5 and then i changed routines after that.
Nice, I have to check the site out. I've only looked at it on my phone and it was just a video.
Thanks man! I did download the app and I am looking forward to starting today!There is an app for SL as mentioned earlier in the thread. It really is a well done app and takes all guess work out. Well worth it if you are going to follow SL. Especially since it is Free.99
Also, don't listen to folks who say you have to change your routine every 6 weeks or so etc etc. This program is meant for the long haul and is a great strength program, especially for beginners. Many folks out there who say you have to change your routine up often do not know what they are talking about. If you ask them why they will say to things like "to keep you muscles guessing" or to "confuse" your muscles for growth. If you ask them to explain those statements they can't. Because simply those statements are wrong. What they are eluding to actually is periodization and progressive overload, but in the wrong manner. You can achieve the latter with weight increments, deload periods, rep changes, etc etc.
Have fun man.
Not new, just saw it on YouTube and it seemed interesting. I'll try it out and see what happens. Even though I am cutting.Love strong lifts. But im more i.to a high volume rutine . It ur starting out dont do it. U realy have to keep ur form in check. U go up in weight realy quick. Tweaking ur back becuase a false movement sux. U should cycle:
high volume 2.5 months
Rest 1 week
Then strong lifts or pyrimid. SL takes a lot of gym time up to.
But SL unmodified is awsome, modded is good to, well 5x5 is the sh!t
Stronglifts, Starting strength, Bill Starrs 5x5 or the many variations of it, are all made to be done emphasizing heavy compound barbell movements, and focus on lots of freeweight squatting. Your not going to have a ton of results beyond newbie gains using a universal machine.I started it today, and I don't have an Olympic bar but I have a home gym with squat and chest press machine, so the weight I was a little unsure of. And I have to so the overhead press with dumbbells. But I hope to see some good results from it.
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