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Stronglifts 5x5
#1
The original Stronglifts 5X5 workout was as follows:


Work out A:

Squat 5X5
Bench press 5X5
Bent-over row (or T-bar row) 5X5
Dips 3 sets to failure

Work out B:

Squats 5X5
Deadlift 1X5
Press 5X5
Chin ups/pull ups 3 sets to failure

5X5 means five sets and each set is five reps each for a total of 25 reps.  Three sets to failure is self explanatory. 

You alternate the workouts every other day.  So one week (let's say your training Mon-Wed-Fri) would be ABA and the next week BAB then back to ABA and so forth.  The goal is to start with JUST THE BAR.  This ensures that you get proper form down pat.  Then you add 5lbs to the bar EACH WORKOUT.  As you can see, you're squatting three times a week.  So you'll add 5lbs to the bar each workout which means you'll go up 15lbs per week or 60lbs per month.  So if you start with a 45lbs Olympic bar, at the end of month one you'll be squatting 105lbs.  At the end of month three you'll be squatting 225lbs.

The other lifts also go up 5lbs per workout, but since you aren't doing those lifts as often you'll go up a bit slower.  And that's fine.

The goal is to continue this program until you can squat 1.5 times your body weight.  So if you weigh 150lbs then you continue until you can squat 225lbs for 5X5. 

If you're looking to gain weight then eat 6 times per day and up your protein intake.  There are 3500 calories in one pound so if you want to gain one pound a week you need to exceed your BMR by 500 calories per day for that week.  It's simple math. 

And eat clean, not crap.

Oh and by the way, if you've never lifted before and after the first workout you think you're legs are going to fall off....GOOD.  That means you did something positive for yourself.  I trained my nephew and after just the first workout (with just the bar) he was crying by the next workout because his legs were so sore.  Here's the deal...even if you're legs are so sore you don't think you can squat....YOU NEED TO SQUAT ANYWAY.  Trust me...you'll feel better afterwards as it gets the blood flowing and removes all the crap that's making your muscles sore.  Everyone that's worked legs goes through the same thing and so will you.  Don't quit...squat!








Governmental dependance makes for poor self reliance.

"What could possibly go wrong with a duct tape boat?"  Cody Lundin

The best defense against evil men are good men with violent skill sets.
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#2
I haven't done full body workouts in a while. I may start 2017 with this, or at least a similar, workout.
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#3
This is a simple workout, not to be confused with easy.  It will put some size/mass on you and it will increase your strength.  After doing this type of workout for a couple of months people started noticing a size difference in my upper body.
Governmental dependance makes for poor self reliance.

"What could possibly go wrong with a duct tape boat?"  Cody Lundin

The best defense against evil men are good men with violent skill sets.
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#4
I decided to modify this workout to better fit my goals. My legs have always lagged behind my upper even though I practically never skipped leg day.
I'm going to continue my upper/lower workout but going to use this idea on my squats. Starting low 3x10.
Tuesday was 95 3x10, today was 105 3x10.
I'll add 10 pounds a week until I can't crank out 3 sets of 10.
At that point I will evaluate and perhaps move to a higher sets, lower rep scheme.
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#5
You could toss in some GVT (German Volume Training) at some point for a few weeks.  GVT is 10 sets of 10 reps each.  Ideally you will not complete a full 10x10.  Probably look something like 10,10,10,10,10,9,7,9,9,6 (as an example).  Towards sets 8 and 9 you get what's called neurological rebound where you can get out a few more reps than previous sets.  Good for a few weeks but then go back to what you were doing previously.
Governmental dependance makes for poor self reliance.

"What could possibly go wrong with a duct tape boat?"  Cody Lundin

The best defense against evil men are good men with violent skill sets.
Reply
#6
I have no workout equipment nor have the time and money for gym membership, so I've been knocking out at least 200 push-ups every other day. As well as doing "backward push-ups" (I don't know what you'd call them, lean back on something and push) to work on the triceps and shoulders. Roughly 100. Got to wait for warmer weather to run again. Just not motivated in the cold...
History is not dead to the man who would learn how the present came to be what it is.

In The Age Of Information, Ignorance Is A Choice.
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