Stronglifts 5x5 Program

star4781
star4781 Posts: 13
in Goal: Gaining Weight and Body Building
Is anyone currently on this program, or tried it in the past? If so can I get your views on it please.

I was always under the impression that Isolation Exercises were the best way to build muscle, but this program solely focuses on Compounds with no isolation at all - seems rather alien to me, so before I jump ship i'd like to hear some others views please :)
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Replies

  • 3laine75
    3laine75 Posts: 3,069 Member
    i'm doing 'starting strength' which is very similair (and worth a read if you want to know the reasoning behind doing the big compound lifts).

    as far as i know, isolation is more useful for bodybuilders not those who are trying to build overall strength.

    the big compound lifts give you 'more bang for your buck' calorie burn wise as your using more muscles obviously. you also spend less time in the gym and they're using natural ROM allowing you to use stabliser muscles that machines/smith machine etc. wouldn't hit.

    someone else should hopefully give you a better explaination :)
  • SideSteel
    SideSteel Posts: 11,068 Member
    Compound lifts are significantly more efficient.
  • taunto
    taunto Posts: 6,420 Member
    Compound lifts are significantly more efficient.

    And a time saver!
  • Mia_RagazzaTosta
    Mia_RagazzaTosta Posts: 4,885 Member
    I loved it. I gained a decent amount of strength and my muscles started to show. Compound trumps isolation for me.
  • LarryDUk
    LarryDUk Posts: 279 Member
    I started six weeks ago and I love it. I am seeing results and I lift heavier every time! My abs are rock solid (you just cant see them yet).
  • tigersword
    tigersword Posts: 8,059 Member
    Compound lifts are significantly more efficient.
    This. Isolation is good for working on weak points, but for real muscle and strength gain, compound lifts all the way.

    Stronglifts is an excellent beginner program.
  • 3laine75
    3laine75 Posts: 3,069 Member
    Compound lifts are significantly more efficient.

    told you someone else would explain it better :)
  • MrGonzo05
    MrGonzo05 Posts: 1,120 Member
    The truth is somewhere in between. :)

    Yes, I've done SL. I recommend it highly for someone who wants to minimize time in the gym. You'll achieve very good results for the time invested. But you may eventually desire more overall development.

    Adding some isolations and more overall volume will give better results. I'm currently doing ICF Novice 5x5. It addresses the gaps in SL, and it is a better program for someone who wants to put in the time.

    http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout

    But mostly, just get started.
  • beachlover317
    beachlover317 Posts: 2,848 Member

    But mostly, just get started.

    QFT. I do Stronglifts and LOVE it. But I'm older and just trying my wings at lifting. Just start!
  • FrenchMob
    FrenchMob Posts: 1,167 Member
    Too bad the guy that started the program (well stole it from Starting Strength and called it his own) is a real azzhat.
  • vinzorelli
    vinzorelli Posts: 279
    Mainly compounds here. As the workout goes on I move toward more isolation exercises. Get stronger to build muscle. Build muscle to get stronger.
  • JoRocka
    JoRocka Posts: 17,525 Member
    Compound lifts are significantly more efficient.

    this.

    isolations are for sculpting- those programs are designed and built for bodybuilders.

    think of it like this- you only have 2-3 days to work out- and limited time (which describes like 95% of the people who want to work out)... would you rather run around to Shop Rite/Kroger/Alberstons for your food- then the back to school store for your kids- then Macy's for your clothes...

    or would you rather just go to a Super Wal-mart and do all your shopping all in one trip. get everything you need- save time and gas?

    Compound lifts are like shopping at wal-mart- you are making ONE trip- to hit as much of your body as you can.

    Isolation lifts are like shopping at specality stores- takes longer- and you have to do more 'running around'.

    compound lifts FTMFW.

    Strong lifts- starting strength- new rules of lifting... all great programs. I highly recommend them.
  • Mikej77
    Mikej77 Posts: 112
    Too bad the guy that started the program (well stole it from Starting Strength and called it his own) is a real azzhat.

    Not sure where you get this from but I have had mutliple conversations with Mehdi and he is a good person. I also disagree that he stole anything from starting strength, are the routines alike? Sure, of course, most heavy lifting routines have most things in common. Seeing as how SL 5x5 IS FREE, not sure what the big deal is. Mehdi has nevered said anything negative about starting strenght or Riptoe.
  • 3laine75
    3laine75 Posts: 3,069 Member
    Too bad the guy that started the program (well stole it from Starting Strength and called it his own) is a real azzhat.

    Not sure where you get this from but I have had mutliple conversations with Mehdi and he is a good person. I also disagree that he stole anything from starting strength, are the routines alike? Sure, of course, most heavy lifting routines have most things in common. Seeing as how SL 5x5 IS FREE, not sure what the big deal is. Mehdi has nevered said anything negative about starting strenght or Riptoe.


    haha they are identical (except one lift). the book, IMO, gives better advice and doesn't spam you everyday.

    i have no probs with him copying the routine (in fairness, i think its been around for years and years, they have both just repopularised it) and making money - good on him - he's also got more people doing the routine, which is a good thing.

    but you have to admit, surely, that he is indeed an azzhat?
  • highervibes
    highervibes Posts: 2,219 Member
    He needs to update the app to be able to change the weights in iOS7, that's what he needs to do lol.
  • erickirb
    erickirb Posts: 12,294 Member
    Too bad the guy that started the program (well stole it from Starting Strength and called it his own) is a real azzhat.

    Not sure where you get this from but I have had mutliple conversations with Mehdi and he is a good person. I also disagree that he stole anything from starting strength, are the routines alike? Sure, of course, most heavy lifting routines have most things in common. Seeing as how SL 5x5 IS FREE, not sure what the big deal is. Mehdi has nevered said anything negative about starting strenght or Riptoe.


    haha they are identical (except one lift). the book, IMO, gives better advice and doesn't spam you everyday.

    i have no probs with him copying the routine and making money - good on him - he's also got more people doing the routine, which is a good thing.

    but you have to admit, surely, that he is indeed an azzhat?

    The lifts are the same other than one yes, but, 5x5 is 5 sets of 5 reps, whereas starting strength has you do only 3 working sets of 5 reps. So there is a difference in the one exercise, but also in the programing 5x5, vs 3x5.
  • JoRocka
    JoRocka Posts: 17,525 Member
    There is nothing new under the sun.

    merely more media and marketing. I'm pretty sure Romans were deadlifting long before strong lifts OR starting strength came out.
  • LoraF83
    LoraF83 Posts: 15,694 Member
    Compound lifts are significantly more efficient.
    This. Isolation is good for working on weak points, but for real muscle and strength gain, compound lifts all the way.

    Stronglifts is an excellent beginner program.

    What they said. Strong Lifts is a great program - easy to follow, not too time consuming. Plus deadlifting is addictive ;)
  • star4781
    star4781 Posts: 13
    Well it sounds like compound exercises has quite a few fans/followers, I loved the Wal Mart analogy also - so thanks for your opinions, gonna research this & the ICF program a bit more on Tinternt :)
  • JoRocka
    JoRocka Posts: 17,525 Member

    What they said. Strong Lifts is a great program - easy to follow, not too time consuming. Plus deadlifting is addictive ;)

    Guuuuuuuuurrrrrrrrrrrrrrlllllllllllllllll

    if I could deadlift every day- I would.

    it IS addicting. Seriously- no lie.

    Although I'm addicted to Front squats right now- and slowly working into over heads- I suck at them- but yeah- I can't help myself.
  • Mikej77
    Mikej77 Posts: 112
    but you have to admit, surely, that he is indeed an azzhat?
    5fd68d2c8b25d7126df6f94833d893d5
  • 3laine75
    3laine75 Posts: 3,069 Member
    lol okay :)
  • Unknown
    Unknown
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  • taunto
    taunto Posts: 6,420 Member

    haha they are identical (except one lift). the book, IMO, gives better advice and doesn't spam you everyday.

    Your point is? Once again, most lifting programs are similar. He has never said anything negative about others and (as per my knowledge) the others never claim he has stolen anything from them.
    i have no probs with him copying the routine (in fairness, i think its been around for years and years, they have both just repopularised it) and making money - good on him - he's also got more people doing the routine, which is a good thing.

    He's not really making huge amounts of money. His emails don't consists of ads, he does ask people to join his inner circle which is nothing different from any other website really. I mean, the guy wants to pay his website bills (which is decent amount over the time) and just like any small website, he likes to publicize it. You can however very easily unsubscribe to it. One email a day from him in which he gives awesome advice isn't so bad. But you can still unsubscribe it and it won't do him any harm since there are no ads in the email.
    but you have to admit, surely, that he is indeed an azzhat?

    You have clearly never read others. Can you please give proof of how he is an azzhat?
  • helenjon752
    helenjon752 Posts: 55 Member
    I am reeeaaallly old ! and I love the Stronglifts 5 x 5 .
  • fullofquirks
    fullofquirks Posts: 182 Member
    I've said it before, I'll say it again. I love teh Stronglifts. Started in April and am currently on the 2nd round after 5x5, really never thought I'd stick with it.

    But like others have said, I like the straightforward program, the time factor is great since I have 2 kids and my hubs and father are also following SL, and I just feel so much stronger. It's currently hidden in a fat suit, but I can feel there's an actual body in there somewhere.
  • michaelmadonna
    michaelmadonna Posts: 105 Member
    Is anyone currently on this program, or tried it in the past? If so can I get your views on it please.

    I was always under the impression that Isolation Exercises were the best way to build muscle, but this program solely focuses on Compounds with no isolation at all - seems rather alien to me, so before I jump ship i'd like to hear some others views please :)

    I've been doing the stronglifts program since July after a few years of split routines. I've made so much more progress on this program than in all those years. I like the compound lifts and simplicity of the program however, time does become more of a factor when you start to move heavier weights and need to rest longer between sets. I'm at the point where I've started maxing out and stalling on several of the lifts and deloaded on a couple. Close to moving to 3x5 and the strength gains are coming slower, especially while still in a calorie deficit. When I get to my goal bf% I'm looking forward to how this program will work during a bulk.

    I also don't mind the one email a day from Medhi some have good information in them and always a reminder to be consistant.
  • alyhuggan
    alyhuggan Posts: 717 Member
    Saves time? I'm in full time education plus I have a part time job at work usually between 18-24 hours a week and still manage to go to the gym 1 and a half to 2 hours a day 6 days a week. I get up at 5am twice a week to make time for working out, "compounds saves time" just sounds lazy.

    Nail it out on compounds and then finish off the muscle(s) with isolations.
  • FrenchMob
    FrenchMob Posts: 1,167 Member


    You have clearly never read others. Can you please give proof of how he is an azzhat?
    You obviously don't follow him on facebook. On a regular basis he cuts down people that use gloves or straps basically saying if you're using those for his program, you're really not doing his program. I don't use either, nor do I follow his program, but that's an azzhat thing to say to your supporters. It's like NBC or CBS cutting to commercial and saying "if you're not watching this on a Hi-Def TV, then you should change the channel because you're an idiot."

    I no longer follow his program, nor his website or FB. Unsubscribed to everything.
  • tigersword
    tigersword Posts: 8,059 Member
    Saves time? I'm in full time education plus I have a part time job at work usually between 18-24 hours a week and still manage to go to the gym 1 and a half to 2 hours a day 6 days a week. I get up at 5am twice a week to make time for working out, "compounds saves time" just sounds lazy.

    Nail it out on compounds and then finish off the muscle(s) with isolations.
    Wow, 18 hours a week, must be nice. Try being a full time student, working 50-60 hours a week, and raising a family, see if you still have 2 hours a day to workout. People who do compound lifts to save time aren't doing it because they are lazy. They're doing it because they actually work for a living, and don't have time to lounge around and go to the gym for hours a day.

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