Strongs Lift 5x5

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  1. Strongs Lift 5x5


    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?
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.


  2. I haven't followed strong lifts, but I have been following a 5x5 for that past two months and have absolutely been loving it.
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222
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  3. Quote Originally Posted by 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.
    What's your 5x5 routine look like/consist of?
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  4. Quote Originally Posted by AaronJP1

    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.
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  5. 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.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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  6. Quote Originally Posted by 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?
    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!

  7. Quote Originally Posted by lboston

    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.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  8. Just sent my 5x5 to you via PM.
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  9. Quote Originally Posted by CopyCat View Post
    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

  10. Quote Originally Posted by DJBeanPole

    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.
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  11. Quote Originally Posted by DJBeanPole

    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.
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  12. Quote Originally Posted by DJBeanPole

    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.
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  13. 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?

  14. 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.

  15. Power rack for sure.

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

  16. 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.

  17. 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.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  18. Quote Originally Posted by kingk0ng View Post
    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
    I don't go lift, I don't go workout, I don't go train....I go get sexy....sexy as fwuark!!!!!!!!!

  19. Quote Originally Posted by xigotmailx View Post
    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.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  20. Quote Originally Posted by Gutterpump View Post
    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.

  21. Lol, I wish I would of had a picture the time I got pinned between the bar and the safety bars in the power rack. I didn't think I was that flexible. It was just epic
    I don't go lift, I don't go workout, I don't go train....I go get sexy....sexy as fwuark!!!!!!!!!

  22. Quote Originally Posted by 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?
    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.

  23. Quote Originally Posted by lboston

    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.
    That beats endless bicep curls huh?
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  24. 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?

  25. Quote Originally Posted by AaronJP1

    That beats endless bicep curls huh?
    No doubt!
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