5x5 stronglifts

SaintSmithy

I'm looking to start the 5x5 stronglifts programme on Monday. I'm abit confused, do I raise the weight 2.5kg after every set or when you come to do the next workout? The app seems to tell me every workout but when I read the guide it says set.

sammyliftsandeats

Next workout, provided you achieve 5x5 on the previous session.

Caveat: It can get aggressive at times so it's totally okay to redo the previous session, especially if form wasn't on point.

Chieflrg

Every lift once a session until you stall.

cwolfman13

each session...until you can't

RavenLibra

each workout bump it by 2.5 kg (5 lbs).. if you are using the app it will guide you... and track your progress... don't be afraid to back track when you start hitting your maximums... that's what the program is designed to do... I am currently experimenting with my squat weights... reduced it by 40 lbs... and doubled the reps. I am hoping that will get me past my current max... patience is a necessity when strength training

Chieflrg

RavenLibra wrote: »

each workout bump it by 2.5 kg (5 lbs).. if you are using the app it will guide you... and track your progress... don't be afraid to back track when you start hitting your maximums... that's what the program is designed to do... I am currently experimenting with my squat weights... reduced it by 40 lbs... and doubled the reps. I am hoping that will get me past my current max... patience is a necessity when strength training

Ironically this is not what the program is designed to do assuming you don't have a 400lb 5rm squat that you've failed three times.

Regardless, one should do the required reps not add more. That doesn't allow for enough recovery time.

sgt1372

If you're doing the program, you increase the weight after each successful 5x5 workout.

You should max out w/in 4-6 months and then you will need to start an Intermediate program (like Wendler's 5/3/1 or others) to continue to achieve gains.

Stronglifts and Starting Strength (which preceded Stronglifts) are beginner programs and are not designed to last forever. Those doing these programs for a year or longer are defintely NOT doing the program.

So, you should expect quick and remarkable early "newbie" strength gains which will max out in short order. People who do not understand this and continue to try to increase weight beyond their plateau doing Stronglufts 5x5 (or Starting Strength 3x5) will only experience frustration and risk injury.

Fair warning. Been there and done that.

richardgavel

Doesn't the "max out in 4-6 months" not always apply? If lifting during a cut or doing a recomposition, then progress is going to come a lot more slowly since muscle growth is slowed or non-existent.

sammyliftsandeats

richardgavel wrote: »

Doesn't the "max out in 4-6 months" not always apply? If lifting during a cut or doing a recomposition, then progress is going to come a lot more slowly since muscle growth is slowed or non-existent.

Sure, there are always going to be exceptions.

And it's not muscle growth but strength gains from the CNS.

Most intermediate programs have slower progression than Stronglifts and if you are unable to keep up with the speed of Stronglifts progression OR you've done the recommended deload, worked your way back up to the weight that got you stuck and still can't do it, then it's time to switch up the rep scheme, slow the progression, or switch the program.

Ironandwine69

richardgavel wrote: »

Doesn't the "max out in 4-6 months" not always apply? If lifting during a cut or doing a recomposition, then progress is going to come a lot more slowly since muscle growth is slowed or non-existent.

Absolutely. I've done the program a few times in my life and each time the progress has been different.