Can someone explain Stronglifts 5x5 to this wet noodle?

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Replies

  • ALW65
    ALW65 Posts: 643 Member
    OP, here's a link to a group of very smart women who have been doing these programs for a while - they all seem very helpful, although I've just been lurking and haven't participated as of yet. I just did my 11th session and am really happy with how things are going. I do recommend a trainer that knows a lot about these types of lifts if that's doable for you. If not, there are lots of good videos referenced in the group posts so you can be sure you're doing the moves in a way that will maximize your results and limit any chance of injury. Best of luck to you!

    http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women
  • twikoff
    twikoff Posts: 65 Member
    i dropped 60 lbs the first half of the year..and now am working on recomp
    i really need a more structured workout.. because what i have been doing for the past couple months, just isn't getting it done

    ive been reading a little about SL5x5 and it seems like a good option..
    my gym membership just ran out a couple months back and i don't want to renew at that one... I may look into my other options in this area...

    that said.... what equipment do i absolutely need at home to be able to do SL at home?
    i have a rather basic all in one home gym, a weight bench, a variety of dumb bells, and a bunch of misc odds and ends..
  • FoxyLifter
    FoxyLifter Posts: 965 Member
    There are only 5 main lifts. They are all big "compound" lifts which means they work multiple muscle groups in the same movement.

    You workout 3 times a week, with a day of rest in between each, and you alternate between Workout A and Workout B:

    Workout A
    Squat: 5 sets of 5 reps
    Bench Press: 5 sets of 5 rep
    Barbell Rows: 5 sets of 5 reps

    Workout B:
    Squat: 5 sets of 5 reps
    Shoulder Press: 5 sets of 5 reps
    Deadlift: 5 sets of 5 reps

    Doing this, you will hit every muscle group in your body, 2-3 times a week. You start light (even with just the bar if you like), and add 5 lbs to each lift every time you complete a full 5 sets of 5 repetitions with safe/good form. If you can't complete it, no problem, just try again the next time you come around to it.

    Simple, complete, great program. Also free, with a lot of good resources on the website.

    The alternative is Starting Strength, which is the same thing for money. You can do either one, and you will get strong and fit.

    You will find out when you start lifting that these are really the only exercises you need. They need to be the basis for your program/routine.

    There is a mistake there, it's only 1 set of deadlifts (1 x 5)

    ^ Correct! Also, Mehdi suggests that you increase your deadlift by 10 pounds each time.
  • javacafe
    javacafe Posts: 79 Member
    i dropped 60 lbs the first half of the year..and now am working on recomp
    i really need a more structured workout.. because what i have been doing for the past couple months, just isn't getting it done

    ive been reading a little about SL5x5 and it seems like a good option..
    my gym membership just ran out a couple months back and i don't want to renew at that one... I may look into my other options in this area...

    that said.... what equipment do i absolutely need at home to be able to do SL at home?
    i have a rather basic all in one home gym, a weight bench, a variety of dumb bells, and a bunch of misc odds and ends..

    I work out at home. (I have a pretty nice gym near my home. But, I am not the kind that likes to have to go some place to work out. Working out at home suits me just fine!) And have now been doing SL5x5 for several months now. My equipment includes the following:

    - Valor squat stands
    - Standard barbell 7' long, 1" dia, polished chrome finish, knurled grip
    - Assortment of weigh plates (all with 1" dia holes)
    - Safety stands (these, in particular: http://amzn.to/15Hhtha )
    - A bench
    - Interlocking floor mats

    These are all that are necessary for doing SL5x5. But, I also have A couple of barbell shafts, some ankle weights, and a "door gym," all of which I use for supplementary exercises.
  • thistimewillbedifferent
    thistimewillbedifferent Posts: 217 Member
    Tagging so that I can find all of this awesome information easily again in the future -- thanks to everyone who contributed!
  • graciepecie
    graciepecie Posts: 135 Member
    I started doing Stronglifts 5x5. It's free, and you get what you pay for.

    Picked up Starting Strength about a month into doing Stronglifts, and while the programs are close to the same, the amount of detail that Starting Strength goes into leaves Stronglifts in the dust. One of the best $30 I've ever spent (and the Kindle e-book edition is only $10, if that floats your boat).

    Plus, Mehdi (the guy behind Stronglifts) is annoying as hell, but that's my personal opinion.

    ^^This^^ Mehdi is sooooo annoying with all his emails hahahahaha
  • fatfudgery
    fatfudgery Posts: 449 Member
    The alternative is Starting Strength, which is the same thing for money.
    The routines are the same
    The programs are the same

    Dude, you keep saying that... Have you even read Starting Strength? I've done both SS and SL and I like them both, but they are most definitely NOT the same program. Please stop spreading misinformation.
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    that said.... what equipment do i absolutely need at home to be able to do SL at home?

    Absolutely NEED to do the program safely?

    Squat rack, flat bench, bar, and plates.

    I got my power rack on amazon for $300 and if you keep an eye on Craigslist you can probably find a nice olympic weight set for pretty cheap also. $1/LB is sort of the standard price, so anything below that is winning.
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    I was a user the SL5x5 app for iPhone. But, being an Android phone user, I used it on my iPad. Now, they have one in beta for Android.. But, I switched from that to an app from JEFIT.

    SL5x5 is completely geared to itself, totally inflexible, and, even now, is iOS only. Who knows when the Android version will be out. Also, there is no way to export (or backup) its data.

    JEFIT is cross-platform, eminently friendly to customization (add a workout, change sets/reps, create a new routine). For me, the biggest benefit is that it syncs with the cloud and so I can see it across my Android phone, my iPad, and on the jefit.com web site from any machine.

    Sounds a lot like Fitocracy, which is what I use.
  • FrnkLft
    FrnkLft Posts: 1,821 Member
    The alternative is Starting Strength, which is the same thing for money.
    The routines are the same
    The programs are the same

    Dude, you keep saying that... Have you even read Starting Strength? I've done both SS and SL and I like them both, but they are most definitely NOT the same program. Please stop spreading misinformation.

    Actually I hadn't read the book itself, I had researched it on the Wiki users of the program set up for it. I did pick up the book yesterday and read it through... seems the same to me. What differences do you see?

    SS is mostly 3x5, SL is 5x5 / SS has PCleans, SL has Rows

    SS has some assistance work too.

    Having read through the book though, it's crazy how much information he gives you about each of the movements. An awesome resource. You might want to pick it up for the details if you really want to geek out and learn more about the movements (which I would always encourage).
    There are only 5 main lifts. They are all big "compound" lifts which means they work multiple muscle groups in the same movement.

    You workout 3 times a week, with a day of rest in between each, and you alternate between Workout A and Workout B:

    Workout A
    Squat: 5 sets of 5 reps
    Bench Press: 5 sets of 5 rep
    Barbell Rows: 5 sets of 5 reps

    Workout B:
    Squat: 5 sets of 5 reps
    Shoulder Press: 5 sets of 5 reps
    Deadlift: 5 sets of 5 reps

    Doing this, you will hit every muscle group in your body, 2-3 times a week. You start light (even with just the bar if you like), and add 5 lbs to each lift every time you complete a full 5 sets of 5 repetitions with safe/good form. If you can't complete it, no problem, just try again the next time you come around to it.

    Simple, complete, great program. Also free, with a lot of good resources on the website.

    The alternative is Starting Strength, which is the same thing for money. You can do either one, and you will get strong and fit.

    You will find out when you start lifting that these are really the only exercises you need. They need to be the basis for your program/routine.

    There is a mistake there, it's only 1 set of deadlifts (1 x 5)

    ^ Correct! Also, Mehdi suggests that you increase your deadlift by 10 pounds each time.

    Bah, yes, my bad.
  • JNick77
    JNick77 Posts: 3,783 Member
    My real critique about SS is that Power Cleans are used and those are not a beginner movement by any means. Power clean is just as much, if not more, about technique than pure strength. All lifts require good technique but the Power Clean is far more technical than any of the other lifts.
  • ayankeefan51
    ayankeefan51 Posts: 135 Member
    Bump
  • lea_sparkles
    lea_sparkles Posts: 6 Member
    bump
  • hankela
    hankela Posts: 12 Member
    tag
  • patlebrun1
    patlebrun1 Posts: 20 Member
    Don't want to sound like a ***** but...can I try this with resistance bands? Given the fact that combining bands can equal to 100+ lbs?

    Has anyone tried?
    i dropped 60 lbs the first half of the year..and now am working on recomp
    i really need a more structured workout.. because what i have been doing for the past couple months, just isn't getting it done

    ive been reading a little about SL5x5 and it seems like a good option..
    my gym membership just ran out a couple months back and i don't want to renew at that one... I may look into my other options in this area...

    that said.... what equipment do i absolutely need at home to be able to do SL at home?
    i have a rather basic all in one home gym, a weight bench, a variety of dumb bells, and a bunch of misc odds and ends..

    I work out at home. (I have a pretty nice gym near my home. But, I am not the kind that likes to have to go some place to work out. Working out at home suits me just fine!) And have now been doing SL5x5 for several months now. My equipment includes the following:

    - Valor squat stands
    - Standard barbell 7' long, 1" dia, polished chrome finish, knurled grip
    - Assortment of weigh plates (all with 1" dia holes)
    - Safety stands (these, in particular: http://amzn.to/15Hhtha )
    - A bench
    - Interlocking floor mats

    These are all that are necessary for doing SL5x5. But, I also have A couple of barbell shafts, some ankle weights, and a "door gym," all of which I use for supplementary exercises.

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