Stronglifts 5x5?

cdahl383

Has anyone on here done the Stronglifts 5x5 program? Thinking of picking up some additional weight equipment for my home gym and starting this program this summer.

Currently I just use dumbbells and an adjustable bench now (press, flys, front raise, lateral raise, preacher curl, tricep extension, row, ab crunches, etc). Would be nice to change things up a bit. It seems like a good program. Just wondering if anyone here has any experience doing it and whether they liked it or not, got injured, thought it sucked, or whatever.

Thank you!

slaite1

Do a quick search. This has got to be the top recommended program on this forum. It's a nice, simple beginner program. Go for it!

pondee629

I use it in the gym, got the app for my I-Phone and like it just fine. The app keeps track of my progress, the weights for each exercise, the rest time between sets and does the plate math for me. (not necessary but helpful). I found that the program quickly out ran my progress and I had to scale back (deload) several times. I can say, that I am now lifting heavier than I was when I started and haven't "bulked up" just got stronger.

cwolfman13

Not my cup 'o tea, but a lot of people work that program. I did Starting Strength years ago starting out back in the gym...it's basically the same thing but a 3x5 format which I found to work a little better when I was dieting...it was a good re-introduction and gave me a solid strength base to work with, but I thought it was boring as all hell...

sgt1372

Lots of people here say that they use or have used the SL 5x5. So have I.

I got injured doing it. Not the fault of the program. My fault but the program encourages continually pushing the weight up each session and as a novice I did so w/o proper regard for my capabilities at the time and w/o proper form. Something all novices should pay attention to in order to avoid such injuries.

Seriously hurt my SI joint and because of that and other issues did not begin lifting again for about 3 years.

When I started again, I chose Mark Rippetoe's Starting Strength 3x5 program instead because he wrote a book about his program that provides a very detailed explanation of the reasons why spefific lifts were included and how to do them properly.

I made much better progress using Starting Strength than I did w/SL but people using this program are in the minority here. So, you can expect to receive overwhelming acclaim for SL on MFP and not much mention of Starting Strength.

Just realize that there are other programs like Starting Strength available. Do your own research and chose the program that YOU believe suits YOUR goals best. Good luck!

cdahl383

Thanks for the feedback everyone! It sounds like Stronglifts or Starting Strength would both be good options.

I never really followed a real actual program before. I just sort of made up my own program of dumbbell exercises and try to increase the reps higher and higher each time until I get up around 12-15 and then move up on the weight and start from 6-8 reps and move up and so on.

The downside is I would need to get a power rack/cage, barbell, and some olympic weights to do this safely at home. I think getting a power rack would be great even if I didn't follow some program as I do zero barbell exercises currently. My basement is about 82" tall with the drop ceiling so I'd have to go with a low ceiling type rack/cage which I have seen a few good options out there.

I've been searching around on Craigslist for equipment, but haven't had much luck with the racks/cages, most are the full size 82-85" racks. But there are plenty of bars and olympic weights on there along with benches and flooring. Might have to spring for a new rack but get the other stuff used, etc.

stanmann571

cdahl383 wrote: »

Thanks for the feedback everyone! It sounds like Stronglifts or Starting Strength would both be good options.

I never really followed a real actual program before. I just sort of made up my own program of dumbbell exercises and try to increase the reps higher and higher each time until I get up around 12-15 and then move up on the weight and start from 6-8 reps and move up and so on.

The downside is I would need to get a power rack/cage, barbell, and some olympic weights to do this safely at home. I think getting a power rack would be great even if I didn't follow some program as I do zero barbell exercises currently. My basement is about 82" tall with the drop ceiling so I'd have to go with a low ceiling type rack/cage which I have seen a few good options out there.

I've been searching around on Craigslist for equipment, but haven't had much luck with the racks/cages, most are the full size 82-85" racks. But there are plenty of bars and olympic weights on there along with benches and flooring. Might have to spring for a new rack but get the other stuff used, etc.

You don't necessarily need a full rack/cage. And if it's just you, you don't really even need the variable height.

There's some interesting options for DIY.

Chieflrg

Another experienced lifter vote for reading Starting Strength and running that program over SL.

Stonglifts is a blatant rip-off of Starting Strength and doesn't have any of the info that is the backbone of lifting sucessfully.

There is a old saying..."The cheap comes out expensive."

Doesn't mean one can't get stronger with SL, only it will govern the strength gains that novices can achieve.

cdahl383

Ok so Starting Strength is the way to go over Stronglifts then? Doesn't that program utilize a 3x5 program? I'll have to look into that one a little more.

Chieflrg

Buy the book. It's worth every dollar.

Yes, that particular program is for novices.

If done correctly following the as written in book, most males should be able to squat four plates for five reps in less than a year.

sgt1372

"stanmann571 wrote:

You don't necessarily need a full rack/cage. And if it's just you, you don't really even need the variable height.

Although it is preferable if you have the space, you do not absolutely need a rack. However, at a minimum, you will need a pair of safety squat stands that you can use for squats and the bench press. You will, of course, also need a bench to do bench presses on.

As for weights and bars, I'd suggest two 45# bars -- 1 Power lifting bar for DLs and 1 Olympic bar for everything else -- plus at least 2x your weight in plates -- 2.5x would be better to allow more flexibility -- including fractional plates that you'll probably need for OHPs.

Why that much weight in plates? If you are doing either SS or SL, your goal should be able to DL at least 2x your body weight w/in 4-6 months of starting either program. This is not an unreasonable or unrealistic objective; it's actually quite conservative.

I'm 5'8", weigh 160 and my 1RM PR for DL is 360; 2.25x my BW. I probably could do more but I haven't been pushing the weights up recently because I'm older (66) and am trying to avoid injury. Just interested in maintaining my prior strength gains currently.

If you are not using rubberized plates, you will also need at least 1 (and preferably 2) 4x6 rubber mats. I prefer to have a separate station set up for DLs and another set up for everything else.

Even though I've got rubberized plates, I've still got a rubber mat in an area devoted just to DLs and another under my rack for everything else.

I have a lot of equipment and found almost all of it at huge discounts on Craigslist. You just have to keep looking every day and when what you needs pops up, jump on it.

Good luck!

bbell1985

That or Starting Strength. Fine programs to begin with. I made the mistake of giving 5x5 a shot when I was a little beyond a beginner, and dieting to get very lean. A linear progression at 5x5 is not going to last long in those circumstances. Not that anyone cares about that story.

Luna3386

I started with stronglifts. I watched a mark rippetoe DVD for form though. I practiced with out weight for a while and form came first.

cdahl383

I have a separate area for dumbbells and a treadmill already. I have 15-65lb hex dumbbells and currently looking for some 70lbs to up my dumbbell presses. But I think beyond that I need to get into some barbell lifting now. I have plenty of space in the basement to set up a nice power rack, another bench, some flooring, etc. I'm thinking of getting the rack new since 72" ones are hard to find on Craigslist, and then buying everything else used.

I too bought all my equipment off of Craigslist or Play It Again Sports. Most of the dumbbells I got for $0.50/lb, the bench I got for $70 and it's a nice adjustable sturdy one, and I got the dumbbell racks from Play It Again Sports for nearly half off new price. I figure that way if I ever decide to get rid of it all I won't lose too much money.

I like the power rack concept because it has pins for safety and I can work out alone with no worries.

I"ll keep checking around on Craigslist for olympic weight plates and bars and benches and see if I can set aside enough dough to get a new rack. Atlas has a nice 72" one that holds 700lbs and got good reviews, should be good enough for a beginner dude. I've lifted weights for about 14 years now but never got into the serious stuff, just machines at the gym, dumbbells, etc. I'd like to expand and get into barbell stuff and see where that takes me.

Thanks for all the advice!

Rufftimes

I did stronglifts a few years back, and although it is a good beginner program with all the great compound exercises you want, it's gotta be the most boring routine ever....sorry, that just my two cents. I can't do the same two workouts over and over and over. I quit within a month and it took a couple more years to get into anything seriously

jemhh

I prefer Starting Strength and Practical Programming over SL.

Tacklewasher

So, googled starting strength. From there I followed a link on his page recommending "The Barbell Prescription" for those over 40. I'm 52, looking to start a lifting program (after holidays). Anyone recommend this book?

StealthHealth

cdahl383 wrote: »

My basement is about 82" tall with the drop ceiling so I'd have to go with a low ceiling type rack/cage which I have seen a few good options out there.

Both 5x5 and Starting Strength mandate overhead presses. I don't think you'd get a press in with 82" head room and so you would need to modify to seated press (which IMHO is inferior with respect to the goals of 5x5 and SS).

slaite1

StealthHealth wrote: »

cdahl383 wrote: »

My basement is about 82" tall with the drop ceiling so I'd have to go with a low ceiling type rack/cage which I have seen a few good options out there.

Both 5x5 and Starting Strength mandate overhead presses. I don't think you'd get a press in with 82" head room and so you would need to modify to seated press (which IMHO is inferior with respect to the goals of 5x5 and SS).

Agree 100%

Although if it were me, I'd carry all the stuff upstairs for that one lift and do it there. I actually have the same problem (huge basement-low drop ceiling) so my guest room is my gym. It's too small so I let it leak into the living room, the BF loves that! But yea, don't switch to seated press.

Chieflrg

Tacklewasher wrote: »

So, googled starting strength. From there I followed a link on his page recommending "The Barbell Prescription" for those over 40. I'm 52, looking to start a lifting program (after holidays). Anyone recommend this book?

That book just like SS & PP you need to read it front to back and again & again. So much info and unlike starting strength it isn't a cookie cutter program, which is perfect for older lifters to make smart adjustments according to the individual limitations, goals & recovery.

If you are a rank novice I still suggest you run SS as its the gold standard base for those who have so much to gain. As a novice, one can grow stro ger than any other point in lifting and why throw away that opportunity.

Tacklewasher

Chieflrg wrote: »

Tacklewasher wrote: »

So, googled starting strength. From there I followed a link on his page recommending "The Barbell Prescription" for those over 40. I'm 52, looking to start a lifting program (after holidays). Anyone recommend this book?

That book just like SS & PP you need to read it front to back and again & again. So much info and unlike starting strength it isn't a cookie cutter program, which is perfect for older lifters to make smart adjustments according to the individual limitations, goals & recovery.

If you are a rank novice I still suggest you run SS as its the gold standard base for those who have so much to gain. As a novice, one can grow stro ger than any other point in lifting and why throw away that opportunity.

Thanks. I've downloaded SS and will read over the next couple of weeks.

cdahl383

Good point on the overhead press. No way I have the clearance to do that one. Might have to go do that one outside in the backyard or garage. That'd only be twice a week though. Would give me some extra exercise lugging the weights up and down too haha!

cdahl383

Picked up a bunch of good stuff today from people on Craigslist and from Play It Again Sports. I got 305lbs of olympic weights for $0.55/lb average (paid $167 for everything) and got an olympic bar for $65. I know the bar isn't as awesome as that one Mark Rippetoe sells for $300, but I think for starting out it should be fine until I get further along. I can easily get my money back out of it on Craigslist to put towards a better bar later.

I have no idea where I will end up starting with my lifts. I've never done any barbell stuff before in my life, so this is all totally new. I have used machines at the gym for years and dumbbells as well, but no serious heavy barbell lifting. But I'm assuming that much weight is good to start with especially for the money.

There is a nice power rack for sale in my area on Craigslist too. It looks pretty sturdy, guy wants $150 for it, but I think I can get it for $125. It's 80" tall so it would just barely fit in my basement, but I think it would work. Going to check it out on Saturday. I sold some old car parts today and got $150 scraped together now. Turned some old useless junk in my garage into weight equipment money!

I need to get another bench as well for the rack as I dont' want to be moving benches around from my dumbbell area to the rack. But there are plenty of good used ones out there, so that shouldn't be hard to find.

Any suggestions on a starter type rack? Not like I'll be putting 700lbs on it anytime soon. Thinking if I can't find a good one on Craigslist I'll just go for a new one that's made for low ceilings. Titan, TDS, and Atlas all make one that's 72" tall and run about $300 new with free shipping.

Any input or suggestions on all this stuff is welcome. Thanks!

richardpkennedy1

Be careful with your form. First time I tried to deadliest 220 lbs I almost put my back out.

cdahl383

Yeah I'm going to start out with light weights and get used to doing the lifts with proper form before I start going all out. Definitely do not want to wipe out my back!

canadianlbs

congrats on the acquisitions.

cdahl383 wrote: »

I have no idea where I will end up starting with my lifts.

*channels mark rippetoe* You Will Be Starting With The Barbell. Always

actually, it's not just rippetoe. 'everyone' says to start with the barbell. getting used to the movements themselves is a project in its own right for the first little while. but to save you time here's my capsule summary from starting strength. it's also more or less what my trainer did with me to find me a good 'work' weight. and how i've seen him do with several other total-newbies since then:

1. start with the barbell. for deadlift if you have 'trainer' plates that are the same size as 45's but much lighter, you can start with whatever that is - usually 45lb bar plus 2x10lb training wheels. for upper-body lifts you may want to start even lighter, depending on who you are [most of the women i know took a few weeks to work up to 45 pounds for overhead press, for instance)

2. do two or three sets of 5, just to get yourself sorted out with the form. this is your warmup, basically.

3. add 5 or 10 pounds and do another set of 5. [i think it's 5 for upper-body and 10 for deadlift/squats, but could be wrong. 5 is a lot to add to 45 for ohp on a first day, for instance.

4. repeat step 3, until you get to the weight where you feel like you can't add more weight without losing your form. that's most probably going to be a good working weight to start with.

SL 5x5 just takes the approach that you start as light as it gets, and keep adding 5 pounds for upper-body and 10 for lower body, but you only do that on a per-workout basis. simpler than the other approach, and yes it will feel like it's starting slowly, but that weight climbs pretty fast at that rate.

and of course: always do warmups. my trainer's ballpark principle about that is some formula that goes 'start with the bar. subtract the weight of the bar from whatever your work weight will be this time. divide that difference up so you'll do three or four sets at evenly-spaced weight jumps, ending up fairly close to your work weight. and for the last warmup set just do three reps'. but eh, that's what i pay him for: math. on my own i kind of wing it, but i still do warmups no matter what.

StealthHealth

cdahl383 wrote: »

Good point on the overhead press. No way I have the clearance to do that one. Might have to go do that one outside in the backyard or garage. That'd only be twice a week though. Would give me some extra exercise lugging the weights up and down too haha!

There are a couple of things you might want to think about if you plan on doing your OHP outside: Can you clean the weight up? I can press more than I can clean with good form so a rack is my only option.

Also, if an outside OHP on tarmac or concrete is your plan your weights will need to be bumper plates because you'll wreck standard plates if you drop them repeatedly. Although not impossible, it's difficult to get a bar down in a controlled manner without wrecking your shoulders (which is why you'll see people training in Olympic lifts dropping the bar rather than lowering it).

cdahl383

^ Good point. I'll have to think about that when I get to that point. I'm sure I can pick up some bumper plates at Play It Again Sports.

I think the first week or so I'm going to just work with minimal weight and practice form before I go heavier. I practiced some squats last night with just the bar trying to mimic the form Mark Rippetoe recommended in his videos. I should be able to do squats, deadlifts, and bench press no problem in the basement. I think the overhead press will be the only issue.

inertiastrength

Me. When I was an obese beginner new to gym it was less intimidating to learn only 4 exercises and go EOD. The big compounds being the foundation is so good for keeping lean mass especially in a deficit. I adore SL5x5 but I am guilty of doing more DL sets than it calls for... so much work to load that bar only for 1 set... pffft

piperdown44

Take plenty of vids of your lifts and compare them to Ripptoe's vids and Alan Thralls vids (there are other good ones too).
Form is what starts to break down the heavier you get on weights so keep taking vids often and reviewing them.

cdahl383

piperdown44 wrote: »

Take plenty of vids of your lifts and compare them to Ripptoe's vids and Alan Thralls vids (there are other good ones too).
Form is what starts to break down the heavier you get on weights so keep taking vids often and reviewing them.

^ This is a great idea. I can use my GoPro camera and just set it somewhere so I can review my form. Thank you!