Stronglifts 5×5

Yep. Love it!!! But it's five sets of five reps. Hence the 5X5 part. Have you downloaded the app to your phone to track your progress at the gym? It will help you track your weights and reps. As you get to heavier weights, you'll see why you're only doing that much.

I plan on starting this today. I'll let you know how it goes.

I've been doing it since February. I follow the app to the letter. I am not doing any other exercises. It absolutely works. I'm in my mid 50's and I'm developing the body I always wanted.

hill8570 wrote: »

It's an excellent beginner program. But realize that it's 5 sets of 5 reps at working weight. As you progress, you'll also have warm up sets before you start your work sets.

This.
If you start with the bar for most exercises (except deadlift) body weight reps are a good way to warm up. Don't count your warmup reps as a part of the 5x5.

I love SL5x5 too.

I've decided to start this, downloaded the app, read tons and tons of glowing praise for it. And for some reason whenever I go to the gym I run on the treadmill instead. WHAT is wrong with me!?

It's supposed to be easy at first. Concentrate on your form because the weight will get heavy very quickly. When you get to the heavier weights 5x5 will wear you out!
I've been doing SL5x5 for almost a year and switched to 3x5 for squats a few months ago to keep my legs from being to tired to train for a half marathon.

pondee629 wrote: »

As good as my word, I started SL5x5 yesterday. Gotta admit, felt a little like the old man I am, squatting and benching an empty bar. The 65 pound row was a little harder, but I got through all of the first day barely breaking a sweat and breathing hard. Gotta believe that this is just the easy start meant to prevent overuse injury in the beginning. Off from lifting today, scheduled for a 5 mile run outside and then back on Thursday.

Almost seems too easy/simple to be effective.

Is there a SL 5x5 group?

You start off ridiculously light, so, don't worry, it will get harder. Right now, your main focus is building technique. Actually research online for the proper form for those exercises and take some time to work on perfecting while the weight is low. You don't want to figure out you have bad technique once you are trying to lift the heavy stuff.

GauchoMark wrote: »

pondee629 wrote: »

As good as my word, I started SL5x5 yesterday. Gotta admit, felt a little like the old man I am, squatting and benching an empty bar. The 65 pound row was a little harder, but I got through all of the first day barely breaking a sweat and breathing hard. Gotta believe that this is just the easy start meant to prevent overuse injury in the beginning. Off from lifting today, scheduled for a 5 mile run outside and then back on Thursday.

Almost seems too easy/simple to be effective.

Is there a SL 5x5 group?

You start off ridiculously light, so, don't worry, it will get harder. Right now, your main focus is building technique. Actually research online for the proper form for those exercises and take some time to work on perfecting while the weight is low. You don't want to figure out you have bad technique once you are trying to lift the heavy stuff.

I thought so, but it was where the app told me to start. Being new at this, I'm just going to follow instructions.

blwelch1 wrote: »

what is the name of the app that you are using?

Stronglifts 5X5. You can download it at stronglifts.com.

pondee629 wrote: »

GauchoMark wrote: »

pondee629 wrote: »

As good as my word, I started SL5x5 yesterday. Gotta admit, felt a little like the old man I am, squatting and benching an empty bar. The 65 pound row was a little harder, but I got through all of the first day barely breaking a sweat and breathing hard. Gotta believe that this is just the easy start meant to prevent overuse injury in the beginning. Off from lifting today, scheduled for a 5 mile run outside and then back on Thursday.

Almost seems too easy/simple to be effective.

Is there a SL 5x5 group?

You start off ridiculously light, so, don't worry, it will get harder. Right now, your main focus is building technique. Actually research online for the proper form for those exercises and take some time to work on perfecting while the weight is low. You don't want to figure out you have bad technique once you are trying to lift the heavy stuff.

I thought so, but it was where the app told me to start. Being new at this, I'm just going to follow instructions.

Start where the program says you should start. The low weights are meant to allow you to work on form, so while they are low, and they go up quickly, do just that. Pay really close attention to how you are doing the exercises. If you can take video of yourself doing them to review afterward, that would be good as well.

Edit:
The times I found people didn't get good results from Stronglifts was when they didn't follow the program exactly either starting with heavier weights or not increasing weights the way they should have. Just a note, with Overhead Presses you may want to get fractional plates because 5 pound increases get really difficult with them.

GauchoMark wrote: »

yea, I guess I should clarify - I'm not suggesting that you make it more challenging. You NEED to start out ridiculously light! You can, however, do more than 5 sets or increase reps as you like to help nail down the technique if you are getting through the workout without breaking a sweat.

Just remember that while you are light, technique is the goal. If you start straining or getting unstable any at all, you are pushing yourself too hard too quickly.

The other thing I did while it was light was do less time between sets. So instead of the 1:30, I might do 30-60 seconds. This helps make it a little harder, and also helps you get through the reps that much faster.

I would love to start this program but I'm currently training to run 10 miles non-stop. I see that squats are a huge part of stronglifts and I've injured myself every single time I've done squats. The most recent injury sidelined me for a week.