Stronglifts 5x5

Malak74 wrote: »

Hi everybody,
I'm 40 years old working mum 149 lbs, need to loose 17 lbs and get stronger and fit, I was looking to some posts her and saw a program called Stronglifts 5x5, googled it and had small idea about it, has anyone tried the same? what do you recommend for me? if someone can put a sample workout plan for me that I can squeeze in my busy life...
I need to get in shape,I've been struggling...help the old lady pleeeeease
Thanks a lot in advance

I started doing SL 5x5 over a month ago and i enjoy it!
Here's the link that helped me get started http://stronglifts.com/5x5/#How_much_weight_should_I_start_with ..... just scroll down the page a bit and you'll see the workout schedule.
I started out with a much lower weight than suggested though, but i'm progressing nicely now.
40 is not old btw!

It's alright. For a total beginner.

There's a few flaws in the program though.

Firstly, Underhand Grip bent over rows are superior to overhand Grip ones, and are a better antagonist to the bench press.

For Deadlift, 5 reps I feel is too much, but there should be more than one set as there's not enough volume, I recommend changing the Deadlift from 1x5 to 5x3.

Another thing is that there is no antagonist to the overhead press, and thus a chin up (Underhand) should be added (same grip width as overhead press).

Also, squats 3x per week with deads only once or twice at such low volume will likely result in lagging hamstrings and glutes which could lead to an injury.

Also, squats and deadlifts in the same session is risky, you will have fatigued erectors leading to a weaker Deadlift and you could cause an injury in your spine.

Benches and Presses work the anterior portion of your deltoid too much, while hardly touching the middle and rear portions, which can lead to all kinds of cracks and pops from your shoulders, along with forward rounding. Isolation exercises should fix that.

There is no isolation for the pecs or back, and thus you could add flies and pullovers


So, it should look like this:

Squat 5x5
Bench 5x5
(Flies optional 3x8-12)
Row 5x5
(Reverse flies optional 3x8-12)


Deadlift 5x3
Press 5x5
(Lateral raises optional 3x8-12)
Chin Up 5x5
(Pullover optional 3x8-12)


It's a simple program, but can lead to weaknesses and thus injuries from muscle imbalances.


Follow the above program (my version I used to follow after having weak hand and glutes and tonic traps with slightly hunched forward shoulders.

You're welcome

Lots of info in this group:
http://community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women

ThomasWright1997 wrote: »

It's alright. For a total beginner.

There's a few flaws in the program though.

Firstly, Underhand Grip bent over rows are superior to overhand Grip ones, and are a better antagonist to the bench press.

For Deadlift, 5 reps I feel is too much, but there should be more than one set as there's not enough volume, I recommend changing the Deadlift from 1x5 to 5x3.

Another thing is that there is no antagonist to the overhead press, and thus a chin up (Underhand) should be added (same grip width as overhead press).

Also, squats 3x per week with deads only once or twice at such low volume will likely result in lagging hamstrings and glutes which could lead to an injury.

Also, squats and deadlifts in the same session is risky, you will have fatigued erectors leading to a weaker Deadlift and you could cause an injury in your spine.

Benches and Presses work the anterior portion of your deltoid too much, while hardly touching the middle and rear portions, which can lead to all kinds of cracks and pops from your shoulders, along with forward rounding. Isolation exercises should fix that.

There is no isolation for the pecs or back, and thus you could add flies and pullovers


So, it should look like this:

Squat 5x5
Bench 5x5
(Flies optional 3x8-12)
Row 5x5
(Reverse flies optional 3x8-12)


Deadlift 5x3
Press 5x5
(Lateral raises optional 3x8-12)
Chin Up 5x5
(Pullover optional 3x8-12)


It's a simple program, but can lead to weaknesses and thus injuries from muscle imbalances.


Follow the above program (my version I used to follow after having weak hand and glutes and tonic traps with slightly hunched forward shoulders.

You're welcome

Bump

CSARdiver wrote: »

I've been lifting for years, but never knew how bad my form was.

I started up in the last year and work out with a professional bodybuilder who showed me perfect form. I use the 5x5 plan and lifting heavier now that I ever did before. Pay close attention to their videos and have a professional review your form early on - very hard to unlearn poor form.

Excellent point on form. If you can't get professional help record yourself and compare your form to youtube vids or post here for critique.

LLScho wrote: »

Malak74 wrote: »

ThomasWright1997 wrote: »

Also, don't start with just the bar if you can do more, use around 80% of your 5rm, despite what mehdi says. You should only donit to get your form downz or otherwise you'll be ages doing easy stuff that doesn't cause adaptions when you could have been making gains.


The program is a touch dodgy. But is good for the fundamentals. Just make sure you use the antagist movement too to prevent imbalances.

Well noted @ThomasWright1997 many thanks again.

As you are female and if you have never weighlifted before, the bar may be too heavy so you may need to start with dumbells, or lighter fixed weight barbells. Too light is better than too heavy at the beginning to get your form sorted.

Male or female, SL5x5 is barbell work, getting familiar with the barbell is an essential task. Even if it takes you weeks with the 45lb bar, it works to just do it by the program, substituting and doing your own thing when you're trying to learn how to do it without having a beginning knowledge base is like trying to be a chemist without knowing the table of elements.

I'm a couple months in and really love it so far and have noticed a lot more strength and muscle definition developing.

Malak74 wrote: »

ThomasWright1997 wrote: »

It's alright. For a total beginner.

There's a few flaws in the program though.

Firstly, Underhand Grip bent over rows are superior to overhand Grip ones, and are a better antagonist to the bench press.

For Deadlift, 5 reps I feel is too much, but there should be more than one set as there's not enough volume, I recommend changing the Deadlift from 1x5 to 5x3.

Another thing is that there is no antagonist to the overhead press, and thus a chin up (Underhand) should be added (same grip width as overhead press).

Also, squats 3x per week with deads only once or twice at such low volume will likely result in lagging hamstrings and glutes which could lead to an injury.

Also, squats and deadlifts in the same session is risky, you will have fatigued erectors leading to a weaker Deadlift and you could cause an injury in your spine.

Benches and Presses work the anterior portion of your deltoid too much, while hardly touching the middle and rear portions, which can lead to all kinds of cracks and pops from your shoulders, along with forward rounding. Isolation exercises should fix that.

There is no isolation for the pecs or back, and thus you could add flies and pullovers


So, it should look like this:

Squat 5x5
Bench 5x5
(Flies optional 3x8-12)
Row 5x5
(Reverse flies optional 3x8-12)


Deadlift 5x3
Press 5x5
(Lateral raises optional 3x8-12)
Chin Up 5x5
(Pullover optional 3x8-12)


It's a simple program, but can lead to weaknesses and thus injuries from muscle imbalances.


Follow the above program (my version I used to follow after having weak hand and glutes and tonic traps with slightly hunched forward shoulders.

You're welcome

Wow! @ThomasWright1997 you are professional, this is so helpful, I will follow up all your advices
Thank you! Thank you! Thank you

Unfortunately, I am only an 18 year old wannabe Powerlifter who has a deep understanding in the sciences (currently doing some a levels) and self taught biomechanics.

ThomasWright1997 wrote: »

Malak74 wrote: »

ThomasWright1997 wrote: »

It's alright. For a total beginner.

There's a few flaws in the program though.

Firstly, Underhand Grip bent over rows are superior to overhand Grip ones, and are a better antagonist to the bench press.

For Deadlift, 5 reps I feel is too much, but there should be more than one set as there's not enough volume, I recommend changing the Deadlift from 1x5 to 5x3.

Another thing is that there is no antagonist to the overhead press, and thus a chin up (Underhand) should be added (same grip width as overhead press).

Also, squats 3x per week with deads only once or twice at such low volume will likely result in lagging hamstrings and glutes which could lead to an injury.

Also, squats and deadlifts in the same session is risky, you will have fatigued erectors leading to a weaker Deadlift and you could cause an injury in your spine.

Benches and Presses work the anterior portion of your deltoid too much, while hardly touching the middle and rear portions, which can lead to all kinds of cracks and pops from your shoulders, along with forward rounding. Isolation exercises should fix that.

There is no isolation for the pecs or back, and thus you could add flies and pullovers


So, it should look like this:

Squat 5x5
Bench 5x5
(Flies optional 3x8-12)
Row 5x5
(Reverse flies optional 3x8-12)


Deadlift 5x3
Press 5x5
(Lateral raises optional 3x8-12)
Chin Up 5x5
(Pullover optional 3x8-12)


It's a simple program, but can lead to weaknesses and thus injuries from muscle imbalances.


Follow the above program (my version I used to follow after having weak hand and glutes and tonic traps with slightly hunched forward shoulders.

You're welcome

Wow! @ThomasWright1997 you are professional, this is so helpful, I will follow up all your advices
Thank you! Thank you! Thank you

Unfortunately, I am only an 18 year old wannabe Powerlifter who has a deep understanding in the sciences (currently doing some a levels) and self taught biomechanics.

LLScho wrote: »

Malak74 wrote: »

ThomasWright1997 wrote: »

Also, don't start with just the bar if you can do more, use around 80% of your 5rm, despite what mehdi says. You should only donit to get your form downz or otherwise you'll be ages doing easy stuff that doesn't cause adaptions when you could have been making gains.


The program is a touch dodgy. But is good for the fundamentals. Just make sure you use the antagist movement too to prevent imbalances.

Well noted @ThomasWright1997 many thanks again.

As you are female and if you have never weighlifted before, the bar may be too heavy so you may need to start with dumbells, or lighter fixed weight barbells. Too light is better than too heavy at the beginning to get your form sorted.

Partly agree, though, I would just mess around with the weights 3x per week until you can say lift 25ks for 5, before dropping to using the bar.

Do this.

Workout B:
Squat (bb or dbs)
Bench (bb or dbs)
Row (bb or dbs)

Workout A:
Dead (bb or dbs)
Press (bb or dbs)
Chin (palms facing) (use Lat pulldown machine if not strong enough for 5+ reps)


Bear in mind, if u use dbs, your rep Max with a bar will be slightly higher.

To find it
If x is the combined dumbbell weight

10(x/9)

(x divide by 9, then that times by 10)

You're welcome