Stronglifts 5x5 Summary
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thank you for the easy to read/understand summary.... started this 2 wks ago and was unsure if i was following it right... found what i was looking for in the easy listed text & links.
tyvm0 -
I literally just finished reading the website for this program and found myself very interested but also weary of downloading it for some reason, call it women's intuision :drinker: . since MFP is where I heard of it and saw great result pics, I decided to do a search and here you all are! now I'm super motivated and gonna start this program tomorrow! Thank you so much for this thread!
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Wooot! Welcome!I literally just finished reading the website for this program and found myself very interested but also weary of downloading it for some reason, call it women's intuision :drinker: . since MFP is where I heard of it and saw great result pics, I decided to do a search and here you all are! now I'm super motivated and gonna start this program tomorrow! Thank you so much for this thread!0 -
Thanks to all who have posted. I just posted a topic on another thread asking for any insite on this program and NROLFW because I cannot afford a gym membership or have one locally. I would love to try this at home but was unclear as to what equipment is needed. If I read the posts correctly all I need is: a standard 15lb. bar (incase I can't start with a 35lb. bar), a 35 lb. bar, 2-2.5 lb fractional plates, 2-1.25lb. fractional plates, standard weight plates (?? not sure total weights to purchase), a bar pad (or use foam pipe insulation), a power rack (or to save money 2 chairs), and a bench. I'm 5'6 and weigh 242. I just started MFP on 3/29/12. I'm looking at toning and becoming stronger during my weight loss journey. Please ADD ME AS A FRIEND!! I need all the beginning advice possible.0
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bumpity-bump-bump-bump!0
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Thanks to all who have posted. I just posted a topic on another thread asking for any insite on this program and NROLFW because I cannot afford a gym membership or have one locally. I would love to try this at home but was unclear as to what equipment is needed. If I read the posts correctly all I need is: a standard 15lb. bar (incase I can't start with a 35lb. bar), a 35 lb. bar, 2-2.5 lb fractional plates, 2-1.25lb. fractional plates, standard weight plates (?? not sure total weights to purchase), a bar pad (or use foam pipe insulation), a power rack (or to save money 2 chairs), and a bench. I'm 5'6 and weigh 242. I just started MFP on 3/29/12. I'm looking at toning and becoming stronger during my weight loss journey. Please ADD ME AS A FRIEND!! I need all the beginning advice possible.
Can anyone confirm if this is right? I'd love to be able to start at home.0 -
This is great, thank you so much for taking the time to break this down for all of us! I downloaded the PDF but when I saw that it was 211 pages I was ready to say forget it. Luckily I have a friend (RachVR6) who does this and she got me interested in trying it out!0
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Thanks to all who have posted. I just posted a topic on another thread asking for any insite on this program and NROLFW because I cannot afford a gym membership or have one locally. I would love to try this at home but was unclear as to what equipment is needed. If I read the posts correctly all I need is: a standard 15lb. bar (incase I can't start with a 35lb. bar), a 35 lb. bar, 2-2.5 lb fractional plates, 2-1.25lb. fractional plates, standard weight plates (?? not sure total weights to purchase), a bar pad (or use foam pipe insulation), a power rack (or to save money 2 chairs), and a bench. I'm 5'6 and weigh 242. I just started MFP on 3/29/12. I'm looking at toning and becoming stronger during my weight loss journey. Please ADD ME AS A FRIEND!! I need all the beginning advice possible.
Can anyone confirm if this is right? I'd love to be able to start at home.
Being able to go to the gym would be safer and less expensive, but if you absolutely can't, I've heard a lot of people say they can find full weight sets on Craigslist for cheap. I know someone who got a squat rack and around 400 lbs of weight for $300 which is an AMAZING deal. Maybe you can try that out.
To be specific, the absolute essentials would be:
- Power rack with safety pins/bars (those are especially important if you don't have a spotter because they will catch the weight if need be.)
- Bench
- 45 lb olympic bar (or a lighter one if necessary. ETA: a standard bar would be 15lb. Though most should be able to manage just the 45 lb bar)
- Standard Weight set (300 will be sufficient for most women, and if you start with just the bar you won't get to 300 right away anyway.)
- Fractional Plates: two 2.5lb and two 1.5lb. (I bought my fractionals for cheap on amazon because gyms don't always carry them)
Anything else is optional. Many people do like the bar pad. I notice that for me personally, using a low bar position during squats alleviates the need for the bar pad, I can squat more weight, and it feels more comfortable.
Hope that helps!0 -
Thank you!0
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Thanks to all who have posted. I just posted a topic on another thread asking for any insite on this program and NROLFW because I cannot afford a gym membership or have one locally. I would love to try this at home but was unclear as to what equipment is needed. If I read the posts correctly all I need is: a standard 15lb. bar (incase I can't start with a 35lb. bar), a 35 lb. bar, 2-2.5 lb fractional plates, 2-1.25lb. fractional plates, standard weight plates (?? not sure total weights to purchase), a bar pad (or use foam pipe insulation), a power rack (or to save money 2 chairs), and a bench. I'm 5'6 and weigh 242. I just started MFP on 3/29/12. I'm looking at toning and becoming stronger during my weight loss journey. Please ADD ME AS A FRIEND!! I need all the beginning advice possible.
Can anyone confirm if this is right? I'd love to be able to start at home.
Being able to go to the gym would be safer and less expensive, but if you absolutely can't, I've heard a lot of people say they can find full weight sets on Craigslist for cheap. I know someone who got a squat rack and around 400 lbs of weight for $300 which is an AMAZING deal. Maybe you can try that out.
To be specific, the absolute essentials would be:
- Power rack with safety pins/bars (those are especially important if you don't have a spotter because they will catch the weight if need be.)
- Bench
- 45 lb olympic bar (or a lighter one if necessary. ETA: a standard bar would be 15lb. Though most should be able to manage just the 45 lb bar)
- Standard Weight set (300 will be sufficient for most women, and if you start with just the bar you won't get to 300 right away anyway.)
- Fractional Plates: two 2.5lb and two 1.5lb. (I bought my fractionals for cheap on amazon because gyms don't always carry them)
Anything else is optional. Many people do like the bar pad. I notice that for me personally, using a low bar position during squats alleviates the need for the bar pad, I can squat more weight, and it feels more comfortable.
Hope that helps!
Thank you... it does help....I don't want to get started and not be able to finish something! Everyone on MFP is so helpful!0 -
ETA: nevermind, comment deleted
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Thanks for taking the time to detail this for women!! This is great. :flowerforyou:0
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bump0
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I'm at the tail end of Stage 2 of NROLFW and I'm jumping ship. I tried a 5x5 workout an hour ago and I LOVE it! Not at all complicated or convoluted, so more to my liking.
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thinking of trying this...
thanks for the info0 -
Starting this on Tuesday, very excited 0
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bump. THANK YOU!0
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Day 1 done.
20kg squats and shoulder presses
30 and 40 kg dead lifts (did a set with each to see whether I could manage 40). 0 -
Bump. Thanks!0
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Day 1 done.
20kg squats and shoulder presses
30 and 40 kg dead lifts (did a set with each to see whether I could manage 40).
Congrats!0 -
Thanks, Im looking forward to day two. Gonna use the rack tomorrow, as yesterday I just used the pre-loaded bars 0
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Great information thank you!0
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I just had to thank you for this post and summary. The stronglifts program is exactly what I'm looking for because I really need to get my strength back up, but holy cow, I couldn't take anymore of his horrible manly attitude. Now, I'm actually excited to get started on this.0
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Yesterday was my first day doing the B exercises, so I've only gone A, B, __, So far i'm loving it. Thank you for this, it's a great reference to go back to, since i've just started I have been reading the guide from Medhi, but this is like an outline, all the points I needed. Thank you Thank you!0
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What app do you have that helps you with weight training?0
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What app do you have that helps you with weight training?
If you go to the stronglifts website, there's supposed to be an iphone app to track your training within the program.
However, it's totally not necessary. I just use a notebook.
Did you read the first post on this thread to get an idea of the program?0 -
I use the StrongLifts Ap -- I quite like it, it's good for tracking, however, I usually just fill mine out when I get home.0
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I use jefit for my android. It's just an general lifting tracker, but you can set up the Stronglifts routine.0
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I have been looking for something like this to try. Thanks0
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Thanks for posting this!
I currently squat 50kg but I guess I will have to go back to bar only, just to make it all even and work my way up from there.
Looking forward to trying this. :happy:0
This discussion has been closed.