Strongs Lift 5x5

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  1. Quote Originally Posted by Robbo1
    Do most people tend to do 3 days a week on the strong lift program for strength, then 2-3 days a week working towards size gains?
    As long as you are eating enough you'll see results in both size and strength--If your bit used the SL program before. I don't think that many steer away from the 3 days a week that the program calls for. With as many heavy compounds that are in the SL program, that should suffice for what you need. Doing additional days to focus more on hypertrophy only would more than likely lead you to the law of diminishing returns...meaning you overtrain and actually regress.

    Others may have done differently, but for me the 3 days a week of heavy compounds was all I wanted!


  2. Quote Originally Posted by cisco_trooper View Post
    I guess I don't really see how you can dump the bar when you are in a bind squatting without risking serious injury. Your arms are pinned behind you pretty good. You aren't going to just let got of the bar without risking your shoulders or having the bar roll down your back. You can't just roll forward or you might crush your skull and you can't just roll backward or you might break your ass and/or tailbone. I don't see it. Can you provide some details here?

    With a power rack you can set the safety bars right beneath the bottom of your squat and you can roll forward. With a spotter, well, you have a spotter.
    Dumping a barbell while squatting is very easy actually. If you watch some videos of olympic weightlifters doing back squats, they will often just dump the weight off their backs when they finish their sets. Even with safety bars, you'll still need to somewhat dump it. At my powerlifting gym though, even with spotters, sometimes people need to dump it in a bind. Never heard of or seen anyone get injured doing it. We use bumper plates though, but even still, the weights never hit anyone. Google some videos of ditching forward or backwards. It's definitely something you'll want to learn at some point in your lifting career.
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  3. Quote Originally Posted by Robbo1 View Post
    Do most people tend to do 3 days a week on the strong lift program for strength, then 2-3 days a week working towards size gains?
    I have not actually followed SL 5x5, but I would say to stick with it's schedule. Size will come with strength. It will just be secondary to the strength as is the intention of the program. Though, if true bodybuilding is your goal, 5x5 is a great place to start and occasionally go to, but is not where you want to stay in your routines. At least when at the competitive levels anyways. The 5x5 that I have been following is a 4 day a week routine that I don Mon, Tue, Thurs, & Fri. Outside of cardio, core work etc I do not want to add more days. In fact, I spaced out yesterday and mixed my days up which meant that I was working certain muscle groups too close together without enough rest and it became clear as day and the realization of my blunder came when I was doing DB rows. I thought, damn why is this so sore each lift? Oh, yeah..lol
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  4. Quote Originally Posted by CopyCat

    I have not actually followed SL 5x5, but I would say to stick with it's schedule. Size will come with strength. It will just be secondary to the strength as is the intention of the program. Though, if true bodybuilding is your goal, 5x5 is a great place to start and occasionally go to, but is not where you want to stay in your routines. At least when at the competitive levels anyways. The 5x5 that I have been following is a 4 day a week routine that I don Mon, Tue, Thurs, & Fri. Outside of cardio, core work etc I do not want to add more days. In fact, I spaced out yesterday and mixed my days up which meant that I was working certain muscle groups too close together without enough rest and it became clear as day and the realization of my blunder came when I was doing DB rows. I thought, damn why is this so sore each lift? Oh, yeah..lol
    What's you're 4 day 5x5 looking like? I'd love to see it.

  5. Quote Originally Posted by lboston View Post
    What's you're 4 day 5x5 looking like? I'd love to see it.
    Here you go...

    Split:
    Perform each workout once per week. Day1 & 2 can be on back to back days, same for day 3 & 4 (I doMon, Tues, Thurs, Fri).


    How To:
    Perform the exercises as straight sets,completing all the prescribed sets for one move before going on tothe next. Pay attention to the percentages of your 1RM assigned toeach 5x5 lift. They will increase each week. If your 1RM is 300 lbs,a set that calls for 65% of it will be done at 195 lbs. The loadswill increase as follows:


    Wk 1: 65% of 1RM
    Wk 2: 75% of 1RM
    Wk 3: 85% of 1RM
    Wk 4: 60% of 1RM... Reduce the sets onthe remaining exercises to two each.
    Wk 5: Add 5 lbs to upper-body lifts and10 lbs to lower-body lifts, and begin the cycle again at 65%.


    Lifts...


    Day 1:
    Squat 5x5
    Power Clean 5x5
    Split Squat 3x6 (each leg)
    Hanging Leg Raise 3x As many aspossible


    Day 2:
    Bench Press 5x5
    Dips 3x As many as possible
    Bent Over Row 3x8-12
    Pull-ups 3x As many as possible
    Side Bends 3x8-12 (each side)


    Day 3:
    Deadlift 5x5
    Front Squat 3x8-12 (I actually ended updoing this 5x5 more often so I could keep pace w/ Pwr Cleans)
    Back Raise 3x8-12
    Planks 5x10 sec hold (tense all musclesas hard as possible, increase hold as feasible)


    Day 4:
    Overhead Press 5x5
    Incline DB Press 3x8-12
    Tate Press 3x8-12
    One-arm DB Row 3x8-12 (each side)
    Hammer Curl 3x8-12




    *During the 2nd cycle Iadded BB shrugs 3x15 to Day 1, Triceps cable push down drop sets to failure on Day 2, calf raises 3-4x20 to Day 3, and Lateral DB raises3x8-12 on Day 4 (if time permitted). All these extra exercises were added as the last lift of the workout.

    Cardio:
    I usually do 10-20 min of cardio post workout, switching it up always from the bike, treadmill, stair climber, C2 Rower, & Jump rope. On some of my off days, maybe 1-2 days a wk, I will run outside doing tempo runs, sprints, time trails, etc. It various as well.


    Warm-up:
    Before every workout I follow a dynamic warm-up routine thatconsists of following each exercise in order to create a round andcomplete 3 rounds:


    Rotate a PVC pipe from in front to behind by going over head x10
    Over head air squat with PVC pipe x10
    Side lunges x3 to each side
    Pull-ups x5-10
    Push-ups x10-15 (maybe add a few scapular push ups)
    Samson stretch x10-15 secs
    Sit-ups x10
    Glute raise bridges x5-10

    Cool-down:
    After every workout I use various static stretches focusing on flexibility and mobility, and with emphasis on the muscle groups,tendons, joints, etc that were worked out that day, but whole body none the less.
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222
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  6. Quote Originally Posted by lboston View Post
    As I mentioned above, I did SL 5x5 for several months and had great results in body composition and strength gains. It has probably been the most productive program I had followed consistently in some time.

    With that being said, I never use a spotter on anything I did--or do now, unless its s day where I am testing my limits. I don't really think it is necessary on the SL program. In fact, it may be counter productive. If you are using a spotter for pure safety, that is one thing. If you are using a spotter to get your 5 sets, 5 reps in then you are cheating yourself. Through progressive overload you will get stronger. No need for forced reps or even struggling to the point of needing assistance to complete a set or a rep.

    Use a manageable weight that YOU can do by yourself. Focus on correct form and the weight will add itself week by week. If you are dependent on a spotter then it's not really an accurate depiction of what you are capable of.

    That's just my opinion.
    Having a spotter doesn't always mean forced reps. You're only cheating yourself with a linear program using that logic. When referring to a spotter I am talking about having someone give you a lift off the rack, stand behind you through squats, stand behind you through presses, etc. Using a spotter for the benefits of your personal safety and not having someone shrug the weight while you're bench pressing it.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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