Stronglifts 5x5
- Thread starter jeff6475
- Start date
Search this sub form there is a strong lifts thread. Also post in the gym ratz thread ether then mindlessly making new threads without searching.
Also check out the form discussion thread, and both steedies new years resolution guide, and gordyR's begineers guide to bodybuilding. Lastly the mobility thread is definitely worth a read.
Also check out the form discussion thread, and both steedies new years resolution guide, and gordyR's begineers guide to bodybuilding. Lastly the mobility thread is definitely worth a read.
Caporegime
- Joined
- 21 Jun 2006
- Posts
- 38,367
best programme for noobs who do not know what they are doing or looking for.
it teaches you the importance of compound lifts, which a lot of noobs never do. it is mainly a strength/core building focused routine, rather than muscle mass, but imo you should sort out your core and strength before progressing onto more advanced programmes.
a lot of people though decide never to progress because they enjoy the stronglifts programme and what it achieves, which is a good thing because it is one of the best out there.
it teaches you the importance of compound lifts, which a lot of noobs never do. it is mainly a strength/core building focused routine, rather than muscle mass, but imo you should sort out your core and strength before progressing onto more advanced programmes.
a lot of people though decide never to progress because they enjoy the stronglifts programme and what it achieves, which is a good thing because it is one of the best out there.
I've found it a great programme and as above, it has been a massive help in building up core strength which has helped my posture no end and meant my form has improved for pretty much all lifts.
As Syla5 said, there are some great threads already on here so have a look in those, there are some good people on here with a lot of knowledge who are happy to help.
As Syla5 said, there are some great threads already on here so have a look in those, there are some good people on here with a lot of knowledge who are happy to help.
Soldato
- Joined
- 18 Mar 2008
- Posts
- 12,751
You might find 5x5 to be too much volume as a beginner (If you are one like me). When I first started a few moths back, the Starting Strength program seemed better to me. It's basically the same thing, just 3x5 instead of 5x5.
Last edited:
Caporegime
- Joined
- 21 Jun 2006
- Posts
- 38,367
you start with just a bar (no weights) in stronglifts, therefore 5x5 is absolutely fine, by the time you get to the "real" weights you should have been lifting for a couple of months surely at least by then
There is something going wrong if you feel like you're over training with 5x5 @ ~60kg on deads or squats, regardless of your training level.
If your body can handle walking, running and standing up then you can squat 60kg, especially with a build up. Obviously this is with proper technique, but that's kind of my point.
If your body can handle walking, running and standing up then you can squat 60kg, especially with a build up. Obviously this is with proper technique, but that's kind of my point.
Agree 100%, when you start out I'd say you're better with 5x5 as the weights aren't that heavy even if you're quite weak. As they get heavier then dropping to 3x5 makes sense but there's no reason you can't stick with 5x5 for at least 2-3 months.
Soldato
- Joined
- 25 Jun 2006
- Posts
- 4,384
I am aiming to start this on the 8th and am really excited/scared to start. Have been reading up and researching a little but have a question or two:
I seen the thread in SA with the videos of how to have good form on each exercise but it doesn't have barbell rows, are these the same as bent over rows??
Would it be worth me paying for a 1 to 1 session for the first couple of times (only £15) and get them to show me the correct form or am I over worrying??
This may be a really stupid question, but in the 5x5 book it states that if you find a exercise hard that you should have up to 5 mins break between sets, this could mean you are on a certain piece of equipment for at least 25 mins?? Is that not taking the mick or is there some kind of etiquette?? What about 2 exercises that use a power rack for example,think one day is squats then overhead press which both use one?. Would I just stay on there and get both done? Or come off and 'que' again?? and would that be bad for my workout having such a large gap between exercises??
Sorry if these questions are pretty stupid lol
I seen the thread in SA with the videos of how to have good form on each exercise but it doesn't have barbell rows, are these the same as bent over rows??
Would it be worth me paying for a 1 to 1 session for the first couple of times (only £15) and get them to show me the correct form or am I over worrying??
This may be a really stupid question, but in the 5x5 book it states that if you find a exercise hard that you should have up to 5 mins break between sets, this could mean you are on a certain piece of equipment for at least 25 mins?? Is that not taking the mick or is there some kind of etiquette?? What about 2 exercises that use a power rack for example,think one day is squats then overhead press which both use one?. Would I just stay on there and get both done? Or come off and 'que' again?? and would that be bad for my workout having such a large gap between exercises??
Sorry if these questions are pretty stupid lol
Associate
- Joined
- 24 Apr 2012
- Posts
- 1,319
Mehdi likes Pendlay rows for SL.
No need to pay for a 1 to 1 session, just look in the form thread and post form checks on here.
Just stay in the squat rack and if anyone wants to use it let them work in.
No need to pay for a 1 to 1 session, just look in the form thread and post form checks on here.
Just stay in the squat rack and if anyone wants to use it let them work in.
Last edited:
Soldato
- Joined
- 18 Mar 2008
- Posts
- 12,751
The main problem with this is that you may be getting potentially wrong or even dangerous advice. An instructor at my gym recently told me that I need to keep breathing while squatting, because holding my breath will give me high blood pressure. If you try breathing during a heavy squat, you will almost certainly fall over and hurt yourself. Also exercise causes an inevitable temporary rise in blood pressure anyway.
Big lifts will cause blood pressure values in the region of 300/200, so whilst the PT was in the right galaxy, he wasn't even close to the ballpark.
And any workout will cause you grief for the first few sessions, particularly if you're not used to strength training!
Not just noobs. I love it, its easy to follow and the gains are good to see.
Soldato
- Joined
- 18 Mar 2008
- Posts
- 12,751
Big lifts will cause blood pressure values in the region of 300/200, so whilst the PT was in the right galaxy, he wasn't even close to the ballpark.
And any workout will cause you grief for the first few sessions, particularly if you're not used to strength training!
Exactly. Isometric exercise will cause a greater rise in blood pressure than dynamic exercise, but it's absolutely fine. PT was talking about it as a reason to not hold breath as she 'does not want to be dropping me off to A&E'
Exactly. Isometric exercise will cause a greater rise in blood pressure than dynamic exercise, but it's absolutely fine. PT was talking about it as a reason to not hold breath as she 'does not want to be dropping me off to A&E'
If she's hot, nod wisely and try it out, making sure she's watching your glute activation pattern.
Associate
- Joined
- 13 Nov 2007
- Posts
- 2,427
Solid program with solid exercises. It is a great introduction into proper gym training.
Ofcourse you hold your breath.
Imagine this situation......your car dies on a railroad crossing, a train is in the distance bearing down on you. You go to instinctively push the car off the crossing, how do you do it? Without being careful of your 'breathing pattern' that's for damn sure! You take a big gulp of air and bloody push, maybe grunting a bit but definitely not breathing in and out!
I don't want any sarcy comments about just legging it and leaving the car, I'm trying to prove a point
.
Imagine this situation......your car dies on a railroad crossing, a train is in the distance bearing down on you. You go to instinctively push the car off the crossing, how do you do it? Without being careful of your 'breathing pattern' that's for damn sure! You take a big gulp of air and bloody push, maybe grunting a bit but definitely not breathing in and out!
I don't want any sarcy comments about just legging it and leaving the car, I'm trying to prove a point
.Ofcourse you hold your breath.
Imagine this situation......your car dies on a railroad crossing, a train is in the distance bearing down on you. You go to instinctively push the car off the crossing, how do you do it? Without being careful of your 'breathing pattern' that's for damn sure! You take a big gulp of air and bloody push, maybe grunting a bit but definitely not breathing in and out!
I don't want any sarcy comments about just legging it and leaving the car, I'm trying to prove a point
i would leg it and leave the car