Stronglifts 5×5 workouts

Everyone seems to love it as a beginner progam but I found it extremely boring. Try it out and see what you think. It's free so you're not really risking anything.

I'm 49 and have been doing it for 5 months. I have lifted on and off previously for years and never gotten much stronger because I didn't know what I was doing. Today (specifically today --- pr-ed two lifts today) I am stronger than I have ever been (which is not saying much, but it's strong for me). I am a big fan.

If you feel bored with SL5x5, check out Jason Blaha's Ice Cream Fitness 5x5. It's the same as stronglifts + accessory work. IMO both programs are great for beginners and those that don't want to write their own program, yet know that these programs produce results (like myself).

That being said, I'm currently starting up SL again. I've been a runner for the past few years so I've focused on that and also stayed with weight training, but hardly with a progressive overload. It was more of a random "do the major lifts a couple times a week" sort of thing, so I kept a decent amount of muscle. Just did the 1st workout on Monday with about 60% of my 1rm and it felt rather light, but I'm hoping to get a few good months out of it before switching to Cube Method or some other intermediate program.

McCloud33 wrote: »

I really like it and it got me into lifting. I've moved on to a more intermediate lifting program now, but used 5x5 for close to two years. That took me from literally never having lifted to having a 400+DL, 360+squat and 240+ Bench.

235 to 185 was just cardio
185 to 182 was my first 12 week stint with SL5x5
bulk up to 190
cut down to 168

this whole process was around 16-17 months.

Awesome job!

OP SL like a lot of other people said is a great beginner program. I've never don't it myself, I did a variant of SS (did jumpstart training with a local pro powerlifter that made some alterations).

I'm partial to simpler programs, and functional lifts.

SL is a good basic beginning program w/a lot of fans here on MFP but there's really nothing unique about it. Bill Starr's 5x5 and Mark Riopetoe's 3x5 Starting Strength both preceded it.

I used SL 3 years ago and made some significant gains w/it 3 yrs ago but then I got hurt trying to maintain 5x5 squatting.

Not blaming SL for my injury but at heavier weights (200+ for squats at only 160BW in my case) , it's really not prudent or necessary to go w/5x5. Strength gains can be achieved more safely w/3x5 or even 3x3, without the same risk of injury and failure as with 5x5.

Switched to Starting Strength 3x5 this time around and have already surpassed the gains I made w/SL b4 and am close to maxing out. Have already decided to switch to Wendlers 5/3/1 when I do, which should be soon.

So, if you decide to go w/SL, my suggestion is that when you start to fail, rather than deload, you should just switch to 3x5. When you get to heavier weights, I also recommend that you take as much rest ss you need to regain your strength, even 5-10 mins is not too long.

Doing so will increase your probability of success and reduce the likelihood of injury due to fatigue. This is what Rippetoe recommends in Starting Strength. Medhi advocates min rest in SL as though you're doing circuit training. I think Rippetoe's advice is wiser.

I'm starting my 3rd month on stronglifts. previously I've lifted on and off since high school but never really forced a progression or just didn't do lifts I didn't like like the bench press. Now I'm progressing although the heavier squats and running 3x per week has been tough. After mh half marathon I plan on buckling down and squating 300.

ladarius93 wrote: »

Ca[n] 5x5's be done with dumbells or barbells and have the same effect?

No. All 5x5's are barbell programs.

You could use dumbells up to point doing BP, rows and OHP but they just won't work for squats and DLs.

Even w/BP, OHP and rows, there's a balance/strength issue lifting single arm and beyond 100#per arm you'll generally run out of dumbbells to use even if you're strong enough to lift them w/1 arm.

Best just to use barbells as intended for 5x5 or any other lifting program.

It seems to be really popular, everyone I talk to knows about it or has tried it (except me). But 2 of my friends reported joint pain from the frequent squatting, though it could be bad technique on their part.

sgt1372 wrote: »

SL is a good basic beginning program w/a lot of fans here on MFP but there's really nothing unique about it. Bill Starr's 5x5 and Mark Riopetoe's 3x5 Starting Strength both preceded it.

Exactly. There's nothing "special" about any of them. The real reason these programs work so well is new lifters (who are usually but not always the ones who run these programs) have a plan spelled out for them which has progressive overload, which is key to building strength/muscle. That said, they'll all great programs but it's very important that the new lifter has their form down, especially when the weight starts getting heavy.