Strongs Lift 5x5

[AaronJP1]

Has any1 done this routine constantly?
What were your results and physique changes.

I was reading where people praised this over a split routine....

What are your thoughts?

[CopyCat]

I haven't followed strong lifts, but I have been following a 5x5 for that past two months and have absolutely been loving it.

[AaronJP1]

I haven't followed strong lifts, but I have been following a 5x5 for that past two months and have absolutely been loving it.

What's your 5x5 routine look like/consist of?

[CopyCat]

What's your 5x5 routine look like/consist of?

I'll write it all down and send it to ya tomorrow man. In a nut shell I lift 4 days a week. Start all lifts 65% of 1RM and progress up each week, deload, add 10lbs to all lifts, rinse and repeat. It's prolly one of my favorite routines that I've done.

[kingk0ng]

You've got to understand hypertrophy is depended upon two things: calories and progressive overload. There are no magical workout routines or rep ranges that is going to qualify as "superior" to any other ones. If you are getting stronger every workout and eating enough calories to grow, you are going to witness size and strength increments.

Stronglifts 5x5 is similar to Mark Rippetoe's starting strength routine and is by far one of the best programs for novice. It contains a well-balanced program with enough volume, frequency and progressive resistance to make significant gains with. If you stick with it and do the program as it is and eat enough to grow as well as abide by the principles, you will witness results.

[lboston]

Has any1 done this routine constantly?
What were your results and physique changes.

I was reading where people praised this over a split routine....

What are your thoughts?

I did stronglifts a bit over a year ago and I had great results. I put on, easily, a 100 lbs to my squat, and at lest a solid 25 on the other compound movements the program uses.

The spreadsheet on the SL website is great and easy to follow also--there is also an iPhone app for it.

Give it a go--you won't be disappointed!

[AaronJP1]

I did stronglifts a bit over a year ago and I had great results. I put on, easily, a 100 lbs to my squat, and at lest a solid 25 on the other compound movements the program uses.

The spreadsheet on the SL website is great and easy to follow also--there is also an iPhone app for it.

Give it a go--you won't be disappointed!

Sweet.
Yeah I think I lost focus of deads, squats and compound movements.

[CopyCat]

Just sent my 5x5 to you via PM.

[DJBeanPole]

Just sent my 5x5 to you via PM.

CopyCat could you shoot me a copy of your workout as well. I'm looking for something to move on to and would like some ideas. Was interested in SL5x5 but a buddy is trying to get me into 5/3/1...

Thx,

Dave

[CopyCat]

CopyCat could you shoot me a copy of your workout as well. I'm looking for something to move on to and would like some ideas. Was interested in SL5x5 but a buddy is trying to get me into 5/3/1...

Thx,

Dave

I'll shoot it off to you when I get home from work.

[CopyCat]

CopyCat could you shoot me a copy of your workout as well. I'm looking for something to move on to and would like some ideas. Was interested in SL5x5 but a buddy is trying to get me into 5/3/1...

Thx,

Dave

5/3/1 is a great strength program as well.

[CopyCat]

CopyCat could you shoot me a copy of your workout as well. I'm looking for something to move on to and would like some ideas. Was interested in SL5x5 but a buddy is trying to get me into 5/3/1...

Thx,

Dave

Just sent it.

[Est1969]

I have a question about Stronglifts:

On page 62 of the PDF, in the section called "I Don't Have a Spotter" it says:

Note that you do not need a spotter on the Press/Deadlift, nor should you be doing these lifts inside the rack. On the Press, you return the bar on your chest then to the floor.

But it doesn't say anything about the Bench Press, and this would be the one exercise in which I would want a spotter. What's the best way to manage the Bench in Stronglifts without a spotter?

[cisco_trooper]

You could use a power rack. But honestly dude, I'd be more concerned about doing squats without a spotter. Either way, you can do squats and bench press both inside a power rack safely.

[easonj23]

Power rack for sure.

I ran SL 5x5 and had great results. Now I'm using their provided Madcow 5x5 spreadsheet and loving that.

[Gutterpump]

Squats are ok without a spotter if you know how to dump the bar without injury. I've had to do it once when I totally wasn't expecting it (newer thicker belt = huge pain when I got in the hole). Low bar squat, ditch behind you if necessary. Spotter is def more ideal though.

[kingk0ng]

I'd lift weight sin a cage or with a spotter. I wouldn't lift weights on a regular bench alone without a spotter regardless. Your personal safety is what you should keep in mind regardless of what the book says. It's not like your results will be hindered by someone standing beside you assuring your personal safety. How are you supposed to take your workouts to new extremes and hit personal records without a spotter?

As mentioned, this is a great program. IMO, it's superior to starting strength because it contains bent over barbell rows which is a MUST for healthy shoulders. You'll see great results if you do the program as it is.

[xigotmailx]

How are you supposed to take your workouts to new extremes and hit personal records without a spotter?

The first time I did SS I didn't have a spotter, set new PR's every workout of course as the program is intended. The day I got a spotter, my bench increased 30 pounds, as I wasn't fearful of killing myself. Basically bench with out a spotter, don't collar the weights so you can dump in a bind. Other than that know what your limit is

[kingk0ng]

The first time I did SS I didn't have a spotter, set new PR's every workout of course as the program is intended. The day I got a spotter, my bench increased 30 pounds, as I wasn't fearful of killing myself. Basically bench with out a spotter, don't collar the weights so you can dump in a bind. Other than that know what your limit is

During progressive resistance your limits change everyday. The first time I did 4 reps with 275lbs on bench press I didn't have a spotter. I thought I could maybe do it once or twice. I ended up hitting 4 reps just because I knew I could push myself to see what I really had in me.

It's training like this that gives you your limits. If you train without testing those limits you'll hinder your progress. Not to mention so much of a sneeze can cause weights to fall on your chest. 1 person per year dies on a bench press every year. You'll never predict exactly what you can do in the gym and calculators are invalid. The first time I ever benched 405 I predicted my max to be 380. You never know until you try and you can't try without a spotter or a cage.

[cisco_trooper]

Squats are ok without a spotter if you know how to dump the bar without injury. I've had to do it once when I totally wasn't expecting it (newer thicker belt = huge pain when I got in the hole). Low bar squat, ditch behind you if necessary. Spotter is def more ideal though.

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.