Stronglifts 5x5

Discussion in 'Health and Fitness' started by TheSiege, Jan 30, 2013.

  1. TheSiege

    TheSiege Diamond Member

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    WTF, I signed up, how do I get the program? I am wanting a routine to follow and I cant seem to find it. What am I missing?
     
  2. Sid59

    Sid59 Lifer

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    odd you didn't get the email pdf.

    http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ is basically the pdf with stories of success and filler.

    if you have ios, he has an app.
    every workout +5, except deadlift, +10

    start with bare ball and concentrate on technique. deads can start at 95lbs.

    no idea your lifting level but i hope that helps. youtube is a great resource for tips.
     
  3. Pantlegz

    Pantlegz Diamond Member

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    From the same page, the actual routine is:

    Workout A
    Squat 5×5
    Bench Press 5×5
    Barbell Rows 5×5

    Workout B
    Squat 5×5
    Overhead Press 5×5
    Deadlift 1×5

    Basically just alternate between A and B giving at least a day between workouts.
     
  4. Zivic

    Zivic Diamond Member

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    http://ast-ss.com/maxot.php

    thank me later
     
    #4 Zivic, Jan 31, 2013
    Last edited: Jan 31, 2013
  5. BAMAVOO

    BAMAVOO Diamond Member

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  6. Corporate Thug

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    they also have an app for smartphones to track your progress.
     
  7. Corporate Thug

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    I glanced over this program...I was reading over week 1 and it says "Remember, the weight you use should be light enough to do four reps, but heavy enough so you can't do more than 6 reps. Each set should be done to positive failure."

    How the hell would I know what that weight it???

    Also, I can't access the links to any of their videos...it says "Preview DNS is not enabled for this hosting account."
     
    #7 Corporate Thug, Feb 2, 2013
    Last edited: Feb 2, 2013
  8. tedrodai

    tedrodai Golden Member

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    Get a spotter to help. Find how much you can lift ~6 times. Add 5-10 lbs and try again. Etc.
     
  9. repoman0

    repoman0 Golden Member

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    In my opinion, as a beginner the weight shouldn't be so heavy that you can't do more than six reps. That's stupid and a recipe for hurting yourself and/or learning bad habits, since there's no way form is going to be anywhere near perfect in week 1 and it's hard enough to perfect without worrying about the weight on your back.

    Disclaimer: didn't read the program
     
    #9 repoman0, Feb 3, 2013
    Last edited: Feb 3, 2013
  10. Saint Nick

    Saint Nick Lifer

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    Honestly, I would just start with the bar and work up. You'll thank yourself later. You'll have much better form practice this way. Don't rush it.

    "It's not a sprint"
     
  11. SociallyChallenged

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    Yep, this is good advice. It's not just because you're working your form, but it gives your body appropriate time to adapt to the stimulus. This means that over the first few weeks, your ligament, tendon, and muscle tensile strength will increase in addition to your bone density. If you rush it, some of those may lag behind and you'll be fighting injuries as you keep pushing. Take your time, respect your body, and perfect your form.
     
  12. TheSiege

    TheSiege Diamond Member

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    Where is a good video for form or a gif, so that I know I am doing it right
     
  13. SociallyChallenged

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    Yyou might want to look at the StrongLift's videos on the website.
     
  14. Zivic

    Zivic Diamond Member

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    it is giving you a rep range. you need to read through the workout and follow the principles, not just "glance" through it.

    If you did 5x5, how would you know what weight to start with to get 5 reps? why would the max-ot be any different? shoot for 5.

    I don't know what the video issues are, as I am not affiliated with them or their website. but the lifts are the basics, bench, squat, deads for the most part. You should be able to youtube them if you need help on form



    I can tell you if you want a workout that requires the least amount of time in the gym for big strength and size gains, max-ot is it

    for references search:
    skip la cour max ot
    or
    Jeff willet max ot

    other link
    http://www.simplyshredded.com/the-max-ot-workout-a-full-and-in-depth-review.html - read some of the comments at the bottom
     
    #14 Zivic, Feb 4, 2013
    Last edited: Feb 4, 2013
  15. Saint Nick

    Saint Nick Lifer

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    I like the "So You Think You Can Bench" series on YouTube. In addition, Mark Rippetoe also does a good job explaining a lot of the exercises. He is sort of a windbag but he knows what is going on. Sometimes when I need a refresher, Exrx.net works too.
     
  16. BAMAVOO

    BAMAVOO Diamond Member

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    The 5x5 program tells you how, if you read it. :)
     
  17. Zivic

    Zivic Diamond Member

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    my point is, it isn't too hard to find.