Strong Lifts 5 x 5 program for the beginner :)
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operation_cute
Posts: 588 Member
Ok so if your anything like me, you may be confused about the strong lifts 5 x 5 program, because A. what the heck is a deadlift? press? row? and B. theres a whole lot of info on that website to filter through and C. confused what 5 x 5 stands for anyways, Or maybe I'm just a visual person so it helps to see it like this So I went searching for more info on it and happened to come across these on pinterest, and now because of it I will actually know what it is I'm attempting Hope it helps someone else too
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Good find thanks0
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Thanks!0
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Good visual.
The important thing is to pick a program with (1) compound lifts, (2) that teaches proper form, and (3) that incorporates progressive overload.
Strong Lifts
Starting Strength
5/3/1
New Rules of Lifting0 -
This is great! I was confused too.0
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Great find. Thanks0
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Thanks for the visual but can someone with some experience explain the 3X failure a bit more? Do they mean 3X in a single workout? Or over the course of three workouts? I'm not sure if I phrased that right but I hope someone understands sorry if I sound like a lifting n00b but I am :laugh:0
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Thanks for the visual but can someone with some experience explain the 3X failure a bit more? Do they mean 3X in a single workout? Or over the course of three workouts? I'm not sure if I phrased that right but I hope someone understands sorry if I sound like a lifting n00b but I am :laugh:
Thats still something I'm confused with too hopefully some nice lifters out there will give us some more insight :bigsmile: The way the graph looks like though is that its a course of 3 workouts... because it seems each "dot" represents a day you did that exercise0 -
Save0
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Thanks for sharing. I am sure you are helping a TON of people!0
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your welcome everyone, I hope other people find it useful too0
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Thanks for the visual but can someone with some experience explain the 3X failure a bit more? Do they mean 3X in a single workout? Or over the course of three workouts? I'm not sure if I phrased that right but I hope someone understands sorry if I sound like a lifting n00b but I am :laugh:
Thats still something I'm confused with too hopefully some nice lifters out there will give us some more insight :bigsmile: The way the graph looks like though is that its a course of 3 workouts... because it seems each "dot" represents a day you did that exercise
This is correct. I can tell that my overhead press is nearing my limit, I could barely get 5x5 at 25kg on Friday.
So, let's say that on Wednesday I get: 3x5 1x4 and 1x2. failure #1. I do NOT increase my weight for next Monday.
Then, next Monday I get: 4x5 and 1x2. Failure #2. I do NOT increase my weight for Friday.
Friday, I get: 4x5 and 1x3. Failure #3. I DELOAD to 22.5kg on the following Wednesday, and progress from there.0 -
save for the day I am strong enough to complete0
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Just wanted to pop in and say thanks. I sent this off to my husband, as he wants to start lifting soon, and I've been tossing around various programs at him. This one seems to have caught his interest.0
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Thanks for the visual but can someone with some experience explain the 3X failure a bit more? Do they mean 3X in a single workout? Or over the course of three workouts? I'm not sure if I phrased that right but I hope someone understands sorry if I sound like a lifting n00b but I am :laugh:
Thats still something I'm confused with too hopefully some nice lifters out there will give us some more insight :bigsmile: The way the graph looks like though is that its a course of 3 workouts... because it seems each "dot" represents a day you did that exercise
This is correct. I can tell that my overhead press is nearing my limit, I could barely get 5x5 at 25kg on Friday.
So, let's say that on Wednesday I get: 3x5 1x4 and 1x2. failure #1. I do NOT increase my weight for next Monday.
Then, next Monday I get: 4x5 and 1x2. Failure #2. I do NOT increase my weight for Friday.
Friday, I get: 4x5 and 1x3. Failure #3. I DELOAD to 22.5kg on the following Wednesday, and progress from there.
Thank you0 -
Just wanted to pop in and say thanks. I sent this off to my husband, as he wants to start lifting soon, and I've been tossing around various programs at him. This one seems to have caught his interest.
Your welcome I'm glad its helping people0 -
Bump ... thanks :-)0
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Thanks0
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Your welcome0
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Thanks!
Just started StrongLifts last week and I'm liking it so far. Just feels like I'm not doing enough right now. Weights are so light I have to constantly stop myself from putting more on.
Do you do cardio with this as well?0 -
Double post0
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