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Stronglift 5X5?
Vodkha
Posts: 352 Member
Has anyone done this program? What are the basic equipment needs? I know you do it 3 days a week, but do you do any cardio or other workouts on your 'rest' days? My main goal is fat loss/muscle gain. Thanks.
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I'd be interested to know peoples thoughts on this too. I have recently read about it and downloaded the program and spreadsheets. I have been working back into weights training two days a week for a couple of months and now want to step up the intensity so thought this would be a good program.
I dont want to miss out on my regular sessions of cardio/light resistance training on the other days though (3 days per week will not be enough for me). I have similar goals to you, still about another 20 pounds to shed0 -
Can you tell me where you downloaded the program and spreadsheet at? Ive been looking but every link I click on doesn't open to anything for me. I just may not be looking in the right place. Thanks!0
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You need a barbell, weights & squat rack (for safety).
You can do cardio on your off days if you wish. It will hamper your recovery time if you go too hard though. If you are a beginner it should take a little while until you actually stall on weights anyway.
It's a great program for strength & at the end of the day gaining or losing weight will be determined by how much food you put in your mouth
Doing SL5x5, consuming adequate protein, small calorie deficit & some light cardio on off days is a great recipe for FAT loss 0 -
Ok, I have read the Stronglift Report, and I am quite confused.
Can anyone simplify the program for me?
I get that you alternate between A and B workout, and add weight each week, but I don't understand how you know how much weight to start with? It says to warm up with a set just using your barbell, and then do you 5x5, but I couldn't find how much weight you start with. Is it supposed to be just as much as you can lift?
I know this is probably supposed to be easy to understand, but I just don't get it.0 -
Also, with the squats, are you going below parallel?0
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He suggests starting with just the bar for the first workout if you are a beginner (I'm going to scale back but not quite that far). Focussing on technique is the most important thing and working from a very low base is helpful in getting this right, and avoiding injury as you up the weight significantly.
You can download a set of preadsheets with the program too, and you can either enter your max lift amounts, or it will automatically generate a starting weight for you (20-30kgs).
As for the squats, yes he recommends going below parallel, and I think he has some technique guides on his website as to how to do this safely. I would recommend having a trainer or someone knowledgable watch you to begin with, or if you can get your phone out and take a video of yourself to compare your form with what is recommended.
I'm going to start this program next week, so I'll keep you posted with my progress.....0 -
Ok I did this tonite using just the bar. The squats were the hardest for me. I know you are supposed to add weight as you go, but what if doing the squats with just the bar was very difficult? Do you stick with using just the barbell until it is a bit easier?0
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Ok I did this tonite using just the bar. The squats were the hardest for me. I know you are supposed to add weight as you go, but what if doing the squats with just the bar was very difficult? Do you stick with using just the barbell until it is a bit easier?
as with any strength program, the resistance you use is directly related to the increase in muscle, over time. if you can do 12 squats, easily and feel like you could continue for another 5 or 10 reps, its too light. myself, i will do heavier, but my form suffers if i am using a loaded bar without a spotter, so i'll use the smith or LF machines and do as much as i can with form. changing your stance can alter the exertion, so where you can do 6-10 reps with your feet under your shoulders will feel a lot different in a wider stance, and will engage the glute complex.
if you have your form down, try to add some weight at the last rep of each set, or at least finish the last set in the session heavier than you started, and then start with that weight the next time, even if your rep count is lower.0 -
I told my friend that i was starting this program and he told me i am doing everyrhing wrong by starting a strength program. He said for losing weight (i am currently 245lbs) i should be doing some jogging and some weight lifting, but that this progeam is more for bodybuilders and not for someone looking to lose fat. Now i am super confused!0
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I told my friend that i was starting this program and he told me i am doing everyrhing wrong by starting a strength program. He said for losing weight (i am currently 245lbs) i should be doing some jogging and some weight lifting, but that this progeam is more for bodybuilders and not for someone looking to lose fat. Now i am super confused!
lol. what was his salary as a personal trainer this year again?
if that is the strength program you want to do, do it. if you do the nutrition, you will lose fat. whatever you choose to use as your strength program, you will start at the beginning and build on to it. it doesnt matter if you use someone elses or create one of your very own, but having someone explain what, when and how to do it is a lot easier until you can start setting your own goals and routines.0 -
I have to agree. There is absolutely nothing wrong with strength training in a weightloss program.
As an aside, I did my first session of 5X5 this morning. The weights were a little light but I love the standing rows! Feels like such a better workout than the seated rows I have always done! I think I'm going to like this program.0 -
I started this program last night. I just used the barbell to start. The rows and the bench presses were fine but today my legs are killing me. And thats with using no weights!0
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nice
agree with above re sl5x5 & fat loss. It is a great program & will be infinitely better than wasting time on a million different isolation exercises.
Do cardio stuff on off days. If you like to jog, do it then. Or whatever cardio you wish.
Chuck on some weight as soon as you can reach 5x5. Also, read the articles re squat form on the site. Alternatively, if you can box squats are a great way to learn to sit back. The box should be low enough that your thighs go below parallel.0 -
I will start stacking on weight now, I knew what I could bench, but have been doing leg press and seated rows so I wasnt too sure on the loadings for the rows and squats (I ended up doing about 7 sets of the squats while I kept adding weight to see what felt right). I think I'll be able to get 5X5 out at about 70kgs to start with which really surprises me!0
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Just remember, it's a marathon not a sprint And adding 2.5kg's per workout will mean you will reach a plateau fairly quickly.
The idea is to start below your maximum to work up to it. For absolute beginners, just the bar. For people who have done weights before & are confident in their form I believe they recommend about 30% lower than max. This gives you a few weeks to work up to a maximum.
If you don't make progress for 3 workouts in a row, then drop weight by 10% & go again. Simple & repeatable 0 -
adding 2.5kg's per workout will mean you will reach a plateau fairly quickly.
The idea is to start below your maximum to work up to it. For absolute beginners, just the bar. For people who have done weights before & are confident in their form I believe they recommend about 30% lower than max. This gives you a few weeks to work up to a maximum.
If you don't make progress for 3 workouts in a row, then drop weight by 10% & go again. Simple & repeatable
definately 2.5 lbs per workout, not per week as someone else said.
I also couldn't tell if the newbies were male or female but if you are managing w/an olympic bar then continue on by all means!
One really importtant thing about the adding weight is that you should only count it as a successfull 5x5 if you are able to maintain form at least up until at least the last 2 reps of the last set. If you have imbalances or weaknesses, especially if they impact the compound movements then you may need to add some accessory exercises. for me its abs and hams which makes me rely more on my hip flexors and puts me out of balance on other things as well.
thighs should be at least parallell to the ground on the squats. I've found that stopping short on any of these will cause injury/strain. If you don't know: the Olympic bar is generally 45 lbs, standard bar runs about 15. Ladies or those really new to lifting may want to start w/standard, or if you already have them.
I've built such signifigant muscle in such a short amount of time that my spouse switched from his aimless split routine to stronglifts and while he thought he couldn't squat more than about 150 he's up to 205 and been working on it for a lesser amt of time! The scale hasn't been super co-operative and onec starting this program weighing more often than bi-weekly is counterproduductive since a hard workout will effect how much water you retain. OY! :huh: But the tape measure and my clothes tell a completely different story.
I've actually been slacking-n-snacking pretty hard lately and haven't really put on much fat because I have more muscle with which to burn more cal during resting. If you add cardio, make it easy cardio at least in the beginning.0 -
You were right to start with just the bar, try and add weight each workout. Just the smallest increment you can using the plates you have.
Also, ALWAYS squat below parralel if you like your knees attached to your body.0 -
Just wanted to bump the thread and see how folks are doing with their 5x5's.0
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Ahhhh Strong Lifts... I love this program because I think it's perfect for someone who is new to lifting to really see some good results. I have been lifting for 5 years now and every so often I will do a strength cycle based completely on the 5x5 protocol and always see a gain of some sort.
I just finished a SL cycle at the end of December and I checked my PR's over the last couple weeks.
Stats Before:
HT: 5'8''
WT: 191#
My PR prior to starting:
BS: 175#
SP: 105#
DL: 275#
BP: 130#
PC: 145# (I don't really like barbell rows so I only do them for the first 2 weeks then I switch to Power Cleans, if you are unfamiliar with this exercise, I reccommend sticking with the rows)
Stats After:
HT: 5'8''
WT: 168#
My PR after:
BS: 245#
SP: 140#
DL: 325#
BP: 165#
PC: 180#
Please keep in mind that I have been lifting for a while.
That being said, I think 5x5 is a great way to get into lifting, especially for women as it emphasies form and technique for the basic "big 5" lifts. You will gain strength, you will gain muscle, you will lose fat and you will feel like you are eating like a horse! However you will be using every single calorie that you put in your body and continue burning long after you have left the gym. The best advice I can give you is go on the strong lifts website, check out the videos on form, look up videos by mark rippetoe or mike burgener or louie simmons or Christine Beauchamp (little powerhouse female lifter) and LEARN the proper form first.
Squats- ALWAYS below parallel, best to start with high bar as low bar might be uncomfortable for new lifters and please for the love of cookies DONT USE THE SMITH MACHINE!!! It is one of the most UNNATURAL movements you can do with your body, when I see people using it I just want to cringe at what they are doing to their knees! Also you will create a gross muscle imbalance as the Smith Machine only strengthens (albeit not as much as free barbell) your major muscle groups while ignoring completely the supporting muscles. You will find that your lifts will dramatically decline if you have been Smithing it for a while then switch to loaded barbell.
Press- Please no bend in the knees to help the weight up... it's a shoulder press not a push press.
Deadlift- for the love of your vertebre, make sure you learn how to BREATHE properly before you attempt any big weight, look up valsalva breathing and learn the proper stance.
Bench- Yes there is a right way to Bench, watch videos by the people above, not some random dude on You Tube...chances are they are doing it wrong.
Row- core tight, core tight, core tight, oh and did i mention, core tight!
Power Clean- again I will stress not to attempt this movement unless you are familiar with it, or have exposure to olympic lifting. The goal of the 5x5 is to get stronger not hurt yourself.
The best way to get started is to research first, spend some time lurking on the strong lifts boards, catalyst athletics has great lifting resources and if possible go to a gym that has a coach that is trained to TEACH power/olympic lifts, just because a trainer "does" the lifts doesn't make them qualified to TEACH the lifts to an inexperienced or new lifter.
Start slow, learn the way your body feels when you have correct form and how it feels when you are doing something incorrectly. You will be sore, you need to rest on off days after about week 4 but can still do something like rowing or light calisthenics. You will eat more food than you ever thought possible, yet if you choose the right kinds of food, your body will transform. You will get an *kitten*, thick legs and a strong back...good luck finding jeans ( Can you say GAP)
Most important of all...STICK WITH THE PROGRAM...do it as is, start low...the empty bar might feel to light so you might be tempted to pile on more weight... DONT DO IT! There is an app on the iphone that will track your SL workouts...when I do a cycle I always start with an empty bar because even though I know I can do more, it allows me time to reinforce the correct movements and build to a greater max load.
If anyone has any questions about the program, please ask, I will do what I can to help get you started. I am by no means an expert, but I can try to answer alot of the questions beginners ask ( I was there once too)! Good Luck and get strong!!0 -
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Stats After:
HT: 5'8''
WT: 168#
My PR after:
BS: 245#
SP: 140#
DL: 325#
BP: 165#
PC: 180#
PC your bodyweight?
that's badass!!!0 -
Thanks! Wasn't the prettiest PC ever but I got it Now to be able to JERK it! That's the next goal! 0
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I have been lifting for roughly 3 years now and am always looking for new ways to shock my muscles so I started this program about 5 weeks ago and I love it. I have made some great gains and am making great progress still. I will go back to isolation exercises at the end of the 12 weeks but will be coming back to the advanced part of it. I recommend this highly to anyone.0
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I have a question regarding the 5X5 calculator that was posted by someone. (http://www.vicjg.com/aspx/madcowint.aspx )
I am confused as to why it won't let you enter reps higher than 12? Aren't we doing 5 sets of 5 reps? Am I just supposed to enter 5 there? OR does the calculator already know you are doing 5 sets?
And the numbers that pop up under Wk1, Wk2, etc...are those the pounds we are supposed to be using and increasing as we go?0 -
I have a question regarding the 5X5 calculator that was posted by someone. (http://www.vicjg.com/aspx/madcowint.aspx )
I am confused as to why it won't let you enter reps higher than 12? Aren't we doing 5 sets of 5 reps? Am I just supposed to enter 5 there? OR does the calculator already know you are doing 5 sets?
And the numbers that pop up under Wk1, Wk2, etc...are those the pounds we are supposed to be using and increasing as we go?
you enter your test weight before you start the program. you need to know your max weight for a certain amount of reps. so if you max out at 10 reps for 100 lbs on the bench press your 1 rep max would be 133 lbs and your 5 rep max would be 119 lbs.
the numbers that pop up under the Wk1, etc are the weights you lift.
hope that makes sense.0 -
Ok, so basically you do as many reps as you can at the heaviest weight you can to see where to start at and go from there? Thank you, I was a bit confused! 0
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Ok, so basically you do as many reps as you can at the heaviest weight you can to see where to start at and go from there? Thank you, I was a bit confused!
yes, but make sure the reps aren't more than 12. i think if you get higher than 12 it throws off the formula for figuring out your 1 rep max. maybe try a weight that you can do for 6-8 reps. that way it's heavy, but not too heavy that it's not safe to test on your own. of course using a spotter for something like this is always the best way to go.0 -
If you're going by the program and are a new lifter, it should be 5lbs increase per exercise, per workout. See page 46 in the 5x5 report from StrongLifts.com, it breaks it down exactly how the weight should look for weeks 1 & 2. Barbell rows and Deadlifts do not start out with the bar only, per the program.Ok, so basically you do as many reps as you can at the heaviest weight you can to see where to start at and go from there? Thank you, I was a bit confused!
On a separate note, I have been reading the program diligently and am starting the program on Monday! Just signed up to a gym last night and have been practicing my form at home, so that I have a good idea of the movements before I get in there.0 -
I see your post was several days back....hope you've been getting some results!0
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Just starting out, great information, thanks!0
This discussion has been closed.