What is the stronglifts routine?

newhabit
newhabit Posts: 426 Member
in Fitness and Exercise
I keep hearing about stronglifts and people keep saying just do it, you alternate A, B, etc.

Basically all I want is a step by step each day what to I do and then what do I move onto the next day, month, week?

I want to try it but I'm confused about how it works. Is there anywhere listed exactly what exercises to do which days and how to do the program? Any help would be awesome!

Right now I'm doing Chalean Extreme, wanted to start Les Mills Pump but then heard about stronglifts and thought it's maybe a better option if I can just understand how do to it and what the order is! :)
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Replies

  • sjohnny
    sjohnny Posts: 56,142 Member
    Whatever you do don't actually go look it up or anything.

    http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
  • persian_star
    persian_star Posts: 197 Member
    It's here http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ - simplest (as in not complicated) lifting routine ever! Taken from that page:

    Workout A Workout B
    Squat 5×5 Squat 5×5
    Bench Press 5×5 Overhead Press 5×5
    Barbell Rows 5×5 Deadlift 1×5

    And there's a spreasheet you can download, tweak for your starting stats and go from there.
  • ubermensch13
    ubermensch13 Posts: 824 Member
    Man, did Google go bankrupt or something?
  • newhabit
    newhabit Posts: 426 Member
    sorry, i just don't understand the alternating parts.... thought maybe someone nice would help me understand it. i guess some of you are not it. ;)
  • newhabit
    newhabit Posts: 426 Member
    It's here http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ - simplest (as in not complicated) lifting routine ever! Taken from that page:

    Workout A Workout B
    Squat 5×5 Squat 5×5
    Bench Press 5×5 Overhead Press 5×5
    Barbell Rows 5×5 Deadlift 1×5

    And there's a spreasheet you can download, tweak for your starting stats and go from there.

    thanks, very helpful
  • newhabit
    newhabit Posts: 426 Member
    Whatever you do don't actually go look it up or anything.

    http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

    sorry, it just doesn't make sense to me... what i am looking for is week 1 what do you actually do? it's actually confusing at first. i know some of you have done it for a while so you dont' see how someone couldnt' understand it in 5 seconds.
  • DontStopB_Leakin
    DontStopB_Leakin Posts: 3,863 Member
    It's here http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ - simplest (as in not complicated) lifting routine ever! Taken from that page:

    Workout A Workout B
    Squat 5×5 Squat 5×5
    Bench Press 5×5 Overhead Press 5×5
    Barbell Rows 5×5 Deadlift 1×5

    And there's a spreasheet you can download, tweak for your starting stats and go from there.

    thanks, very helpful
    She literally just took that from the Stronglifts website, which is the first link that pops up if you Google "Stronglifts".

    D'oh.
  • FITnFIRM4LIFE
    FITnFIRM4LIFE Posts: 818 Member
    Whatever you do don't actually go look it up or anything.

    http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

    Giggle

    Read up a bit on it. It is a great program-There is also a group on here Stronglifts. Wish you good luck , you can never go wrong with a solid lifting program-Another good one_http://www.thenewrulesoflifting.com/nrol-for-women
    Take care:-)
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Check out the sticky: http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women
  • newhabit
    newhabit Posts: 426 Member
    Check out the sticky: http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

    thanks, this is actually really helpful. i didn't realize there was a group that explained what you actually did.
  • newhabit
    newhabit Posts: 426 Member
    it's amazing how you can come on here and ask for an explanation of something in english not just 5x5 and workout a and workout b and people have to make fun. no wonder people avoid the forums with any new question.
  • ubermensch13
    ubermensch13 Posts: 824 Member
    it's amazing how you can come on here and ask for an explanation of something in english not just 5x5 and workout a and workout b and people have to make fun. no wonder people avoid the forums with any new question.

    Because they have been answered a million times. A simple search would have given you exactly what you wanted.......but, I guess that type of simple effort is too much to ask in this immediate gratification culture....
  • cmcollins001
    cmcollins001 Posts: 3,472 Member
    it's amazing how you can come on here and ask for an explanation of something in english not just 5x5 and workout a and workout b and people have to make fun. no wonder people avoid the forums with any new question.

    Did you ask a new question that I didn't see? Because the question that I read you post actually isn't new and there is a sticky with your answers.
  • sjohnny
    sjohnny Posts: 56,142 Member
    it's amazing how you can come on here and ask for an explanation of something in english not just 5x5 and workout a and workout b and people have to make fun. no wonder people avoid the forums with any new question.

    No one made fun. I gave you the actual link to the actual website of the stronglifts program that explains how it works. Had you expended the effort required to type "stronglifts" into a search engine window you would have found it yourself.

    Best of luck in your weight lifting endeavours.
  • michellekicks
    michellekicks Posts: 3,624 Member
    Check out the sticky: http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

    This. And Stronglifts is awesome. :bigsmile:
  • SoViLicious
    SoViLicious Posts: 2,633 Member
    Sometimes I also want others to do all the work for me. Perhaps if they are nice enough they will lift for me and I will reap the benefits.
  • Built_Strong
    Built_Strong Posts: 114 Member
    Check out the sticky: http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

    thanks, this is actually really helpful. i didn't realize there was a group that explained what you actually did.

    I know where you're coming from. I read and re-read the website and didnt understand it fully until I downloaded the iphone app! I joined that group but havent posted because I havent been to the gym this week - still sick.
  • ahviendha
    ahviendha Posts: 1,291 Member
    Also there's an app you can pick up to track your workouts, 5x5 Stronglifts, it's free.

    It's a lot easier than bringing pen and paper with you.
  • Built_Strong
    Built_Strong Posts: 114 Member
    it's amazing how you can come on here and ask for an explanation of something in english not just 5x5 and workout a and workout b and people have to make fun. no wonder people avoid the forums with any new question.

    Because they have been answered a million times. A simple search would have given you exactly what you wanted.......but, I guess that type of simple effort is too much to ask in this immediate gratification culture....

    I dont understand why it bothers people if a question's been asked over and over again. You're not obligated in any way to answer over and over again. Just pass by the thread and let someone else answer.
  • DavPul
    DavPul Posts: 61,406 Member
    "You'd better tell the Captain we've got to land as soon as we can. This woman has to be gotten to a hospital."

    "A hospital? What is it?"

    "It's a big building with patients, but that's not important right now."
  • AllTehBeers
    AllTehBeers Posts: 5,030 Member
    Sometimes I also want others to do all the work for me. Perhaps if they are nice enough they will lift for me and I will reap the benefits.

    Love. You.
  • DontStopB_Leakin
    DontStopB_Leakin Posts: 3,863 Member
    Sometimes I also want others to do all the work for me. Perhaps if they are nice enough they will lift for me and I will reap the benefits.
    I'm STILL waiting for this. So far, nothing. *grumble*
  • gwenmf
    gwenmf Posts: 888 Member
    sorry, i just don't understand the alternating parts.... thought maybe someone nice would help me understand it. i guess some of you are not it. ;)

    Agreed!! Guess some folks have "hate in their heart" rather than helpfulness. Just as easy to post a helpful message as a hateful one folks!!
  • gwenmf
    gwenmf Posts: 888 Member
    it's amazing how you can come on here and ask for an explanation of something in english not just 5x5 and workout a and workout b and people have to make fun. no wonder people avoid the forums with any new question.

    Because they have been answered a million times. A simple search would have given you exactly what you wanted.......but, I guess that type of simple effort is too much to ask in this immediate gratification culture....

    I dont understand why it bothers people if a question's been asked over and over again. You're not obligated in any way to answer over and over again. Just pass by the thread and let someone else answer.

    Yep, not mandatory to answer..........well said
  • live2love2012
    live2love2012 Posts: 66
    it's amazing how you can come on here and ask for an explanation of something in english not just 5x5 and workout a and workout b and people have to make fun. no wonder people avoid the forums with any new question.

    Because they have been answered a million times. A simple search would have given you exactly what you wanted.......but, I guess that type of simple effort is too much to ask in this immediate gratification culture....

    I dont understand why it bothers people if a question's been asked over and over again. You're not obligated in any way to answer over and over again. Just pass by the thread and let someone else answer.

    ^^^THIS! There is no need for people to become smarta**es. It was a valid question and I was looking for a valid answer as well. I was confused at first when I went to the site and sometimes someone else can explain it a little better. No need for people to get rude!
  • cmcollins001
    cmcollins001 Posts: 3,472 Member
    it's amazing how you can come on here and ask for an explanation of something in english not just 5x5 and workout a and workout b and people have to make fun. no wonder people avoid the forums with any new question.

    Because they have been answered a million times. A simple search would have given you exactly what you wanted.......but, I guess that type of simple effort is too much to ask in this immediate gratification culture....

    I dont understand why it bothers people if a question's been asked over and over again. You're not obligated in any way to answer over and over again. Just pass by the thread and let someone else answer.

    If you read the original quoted text in this message...it was stated that a "new question" was asked...there was no "new" question. The question asked has already been answered several times and even stickied.
  • gwenmf
    gwenmf Posts: 888 Member
    it's amazing how you can come on here and ask for an explanation of something in english not just 5x5 and workout a and workout b and people have to make fun. no wonder people avoid the forums with any new question.

    Because they have been answered a million times. A simple search would have given you exactly what you wanted.......but, I guess that type of simple effort is too much to ask in this immediate gratification culture....

    I dont understand why it bothers people if a question's been asked over and over again. You're not obligated in any way to answer over and over again. Just pass by the thread and let someone else answer.

    If you read the original quoted text in this message...it was stated that a "new question" was asked...there was no "new" question. The question asked has already been answered several times and even stickied.

    So, she didn't know where or how to find it possibly...........it takes just a few seconds/minute to post a reply -- or not.
  • gwenmf
    gwenmf Posts: 888 Member
    it's amazing how you can come on here and ask for an explanation of something in english not just 5x5 and workout a and workout b and people have to make fun. no wonder people avoid the forums with any new question.

    Because they have been answered a million times. A simple search would have given you exactly what you wanted.......but, I guess that type of simple effort is too much to ask in this immediate gratification culture....

    I dont understand why it bothers people if a question's been asked over and over again. You're not obligated in any way to answer over and over again. Just pass by the thread and let someone else answer.

    ^^^THIS! There is no need for people to become smarta**es. It was a valid question and I was looking for a valid answer as well. I was confused at first when I went to the site and sometimes someone else can explain it a little better. No need for people to get rude!

    I wanted to know more about this topic too....so I'm glad you posted -- because we both learned something from it. Thanks!
  • _danjo_
    _danjo_ Posts: 134 Member
    Check out the sticky: http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

    Join the group - it's a great group of very supportive ladies doing the SL workouts, all different levels.

    Basically, the workout is 3 days a week, every other day.
    Week 1/Day 1 = workout A | W1/D2 = B | W1/D3 = A
    Week 2/Day 1 = workout B | W1/D2 = A | W2/D3 = B

    and so on and so forth.

    Also, I highly recommend the app. Makes tracking much easier.
  • neverstray
    neverstray Posts: 3,845 Member
    I have hate in my heart. Truly.

    The answer that was provided that made sense to the OP was a direct copy/paste from the 5x5 website. So,...?

    I have yet to see a question on these forums that Google doesn't have an answer to.

    So, why do we have forums?

    Good question!

    Cheers.

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