NROL or Stronglifts 5x5

bmannen1

I am going to start weight lifting on Monday but I am having trouble choosing a program. Which would you recommend?

grimendale

Haven't done NROL, but I liked SL 5x5 and it's a free program, which is a point in its favor. I would probably try SL and if you don't like it, consider switching. If you don't know much about form and lifting, on the other hand, it would probably be a good idea to get the NROL book since form is key and SL doesn't really explain lifting technique. Consider having a free session with a trainer or watching some youtube videos to make sure your form is good.

SezxyStef

I have heard NROL gets complicated...I personally haven't seen the program.

I do SL 5x5 and love it.

DoctorMcCoy10

My husband and I recently started Stronglifts and we really like it. It has been really straightforward and easy for me to understand. If you cant decide maybe you could do one night of each and see which one you like better : )

Good luck!!

robin52077

Another vote for Stronglifts.

willrun4bagels

I started Stronglifts last weekend. I also read the NROL4W book but found it a bit too much for me as a beginner. SL's workouts are much more straightforward.

climbing_trees

I like SL because there is a free app that helps you track progress.
It is a very simple program too. And squats all the time! Yeah

Ysmir

I like Stronglifts, and there is an app for smartphones to help you track your progress, which I also use and like.

parkscs

You can't get much simpler than SL5x5 and that's why it's ideal for starting lifters. It keeps you focused on big compound lifts and you avoid the isolation/supplemental exercises that beginners oftentimes do too many of. Its simplicity is arguably also a weakness of the program as well, but you can worry about that later on.

SnuggleSmacks

For starting out, do Stronglifts. It's super simple, free, and right there on your phone, plus if you search this forum you'll find some great results pics.

Later on, when you're more comfortable with lifting and ready to step up your game, that would be the time to switch to NROL.

ottermotorcycle

I started on NROL - I'm on stage 3 - and I actually really like it. It *is* a little complicated but I think it's really comprehensive. The first stage is 6-8 weeks of the same two workouts so that you start to really understand how lifting feels and how to gauge what you can and can't do and that makes it a little easier to move on to the more complicated stages after that. I also thought the book was really entertaining and informative.

I haven't done Stronglifts though, so I can't truly compare.

perseverance14

I am reading the NROL book, but I started doing Stronglifts this week, have done 2 sessions so far and it is great.

kelseymaccombs

I really like NROL because of the detailed instructions, and the many "alternative" exercises they show you. It also talks a lot about diet and what your body needs macro-wise. It's a great, scientific read that really enlightens. I bought a used copy of the book online for $7.

iRun_Butterfly

I've been doing SL for just over 2 months. I love its simplicity. Very easy to learn the lifts and follow. Very quick, I'm usually out of the weight room in about 30 minutes. I read NROLFW and while there was some great info as to why to lift, diet, etc., seems a little more complicated than I felt like dealing with as a lifting noob.

Beautifulreflections

Same as most of the posters here.

I actually started with New Rules and really enjoyed it and pretty sure in that short amount of time I felt good about the training. But after Phase 1 it required twice as much time in the gym so I switched over to SL5X5

_HeartsOnFire_

I love Stronglifts. Finishing up my 4th week of it.

Want to lift heavy things?
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Stronglifts Summary
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Stronglifts Womens Group
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

perseverance14

I do add a few more exercises to mine, reverse curls, curls and flys.

Llamapants86

Another SL vote here. I have done it for several months and really enjoyed it. The app helped tracking and the program takes out all of the guess work on when to up weight (or drop weight deloading is important too).

AMHouse85

I am doing StrongLifts as well. I love that it has an easy peasy app to use. I have read and started NROL but it was difficult to achieve at home. My basement ceiling is too low for step ups so I was having to take that part outside and it made it all the more tedious, however I think it's a terrific program and someday would like to do it.

love_faithfulness

I follow stronglifts and love it. Everyone has already made great points for it.

Before doing stronglifts though, I did the jamie eason 12 week program from bodybuilding.com. It is also free and there is an app for your phone just like stronglifts. The app is called bodyspace and you would select the jamie eason program. I liked this program because I was completely new to lifting and it forced me to try out almost all the equiptment at the gym. It starts off slow and you don't need to know anything about form to start. There are also videos/pictures for each move everyday in case you don't know how to do it. Plus I now know a ton of different exercises for each muscle. On the days I don't do stronglifts, I do isolated exercises from this program.

I can't say anything about NROL...

quellybelly

Some of my MFP friends have done NROL and have great results but I personally did Stronglifts 5x5. As an extremely beginner lifter, I found it to be very straightforward and easy to follow! I've changed up my routine after doing a few months of Stronglifts but it's a great start! Whatever lifting program you decide to do though, make sure you learn proper form!

Best of luck

GorillaNJ

Both are very different workouts. I have done both I think they each have strong points depending on what you want from your program.

There are several verions of NROL, of which I have done the original, 4life and Supercharged. The newest and "best" being Supercharged. I think it is an amazing program. Full body workouts that focus on the major natrual motions of the body. After the break in routines workouts including RAMP warmups, through Post workout foam roller will take just over an hour most times. The workout will exhaust your entire body each time. The workouts are build your own... the way it is described in the book is by using a Chinese menu approach. Each workout is broken down into parts, and you pick the exercise that fits there. It sounds more complicated then it is, but it gives you a flexibility to engage each portion of the workout with the lift most appropriate to your fitness level. It really does help to read and understand the book as you progress.

Strong Lifts 5x5 is simpler to follow and takes much less time per workout. You are using heavier weights for less repetitions and really focusing in on Strength Training. There are only the 5 exercises to master and each one is great at helping you get stronger and stronger. As you advance in the workout you are using heavier weights to achieve the same lifts, if you are new to lifting you will probably see your strength grow pretty quickly at first.

Personally.... when I have the time to do the workouts I think NROL is great. It is a structured workout with a lot of variability. When I am pressed for time, like during the seasons I coach the kids sports teams and my workout needs to stay under an hour I go with a strength based program (I prefer 5/3/1 to stronglifts 5x5)

deksgrl

Read the New Rules for the info, there is a lot of good stuff in there, but do the Stronglifts workout.

I started with New Rules and initially it was good, but I felt that after the first couple of phases, the lifts went into more isolation exercises and I felt like I was not making the same progress that I did with the first phases that focused more on compound lifts.

jwdieter

Some people might find SL boring. Some people might find NROL too complex. It's personal preference.

sjohnny

Sure. Why not?

And best of luck!
:flowerforyou:

erickirb

Starting strength is another option and is a book with a lot of good info. Similar to 5x5, but does 3x5, which is the main difference

obum88

Wendler 5/3/1

erickirb

Wendler 5/3/1

Great program, but not meant for a beginner. It does not have nearly enough frequency of each of the big lifts and the progression is too slow for a new lifter. This is great for intermediate lifters and is the program I follow.