Stupid question about 5X5

robin52077

Excuse my ignorance.
This is going to be my first time attempting to follow a structured program instead of just doing whatever, whenever....

I've been slacking and having something that specifically tells me what to do and when will get me back on track.

For the Stronglifts 5X5...

Am I supposed to do ALL 5 sets of one exercise before even starting the next?
Like 5X5 on the squats, 5X5 on the bench, then 5X5 on the rows?
Or is it 5 squat/5 bench/5 row = 1, repeat 4 more times?

Or does it not matter which way you choose?

tross0924

The way I understand it is you should really only have a 90 second or so rest period which is just about as long as it takes to put the new weights on the bar for the same exercise. So yes, 5 sets of squats, then move on to the next exercise.

tgh1914

Yes, all the squats done before moving on. One concept of this program is to get plenty rested between sets before attempting your next set. He (Mehdi from the SL site) recommends from 90 seconds up to 3 mins of rest between sets depending on how difficult it is for you. His concept is rest enough to maximize your ability to lift heavy.

mideon_696

90 seconds rest for strength training... lol.

more than that guys. trust me.
if you can do your 5 x 5 with those rest times, then its too easy
As the weight goes up, week in week out, it will get hard. Enjoy trying to keep your rest times under 3 minutes in the longer term.

All i do it strength training. 5 minutes is not unheard of on big sets, 90 seconds IS unheard of.

And yes, do your 5 x 5 squats, then move along.

stormieweather

My heart is pounding and my arms/legs are quivering after one set. I wait until my heartrate has slowed and I can no longer feel the shaking in my arms or legs (depending on the lift) before doing the next set. Usually about 45sec-1 min.

Rae6503

Yeah, it's not a "circuit". One exercise at a time. The pdf says to start w/ 60 second rests. Go up to 3 min if the set is hard. 5 minutes if you fail.

chrisdavey

Can't remember if SL actually says to do all of one exercise first but I can't really see an issue with alternating exercises using different muscle groups as long as there is adequate rest. I do it all the time with my training.

Agree with Mideon re rest times. I had up to 5mins for my smolov squats yesterday. Was required!

FoxyMcDeadlift

90 seconds rest for strength training... lol.

more than that guys. trust me.
if you can do your 5 x 5 with those rest times, then its too easy
As the weight goes up, week in week out, it will get hard. Enjoy trying to keep your rest times under 3 minutes in the longer term.

All i do it strength training. 5 minutes is not unheard of on big sets, 90 seconds IS unheard of.

And yes, do your 5 x 5 squats, then move along.

Sweet Jesus this. Give yourself time! Im a 5 min man on big sets

adamsilva

thank god you guys havre just as long rest periods as me. it's bloody hard!

Taylerr88

Rest till you can complete the next set

chrisdavey

Strong lifts is about building strength not aerobic capacity. If you want to increase you're aerobic capacity also, do the same exercise with about 50%-60% of the weight, up the reps to 12 or so and do then all consecutively with little rest breaks. I'd do this at the end of the actual strength session though.

robin52077

Thank you everyone!
The first day I did it, I alternated exercises, no rest between, and no warm up.

oops.

I since learned I should do lighter sets first to warm up, do one whole exercise at a time, and rest 90 seconds up to 5 minutes in between, whatever I feel I need at the time.

Second day went much smoother.

Oh, and my thighs hurt so bad I can barely get in and out of a chair.