Has anyone done 5X5 Strong Lifts?

  • Posted by a hidden member.
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    Nov 30, 2012 11:31 PM GMT
    I've been researching this program and am planning on starting it in a week. It looks legit and is entirely different than anything I've read on before.

    It is just a 3 Day Full Body Workout mixing up Squat, Bench, Overhead Press, Row and Deadlift.


    Your thoughts?

    http://stronglifts.com/

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    Dec 01, 2012 2:39 AM GMT
    I did it. It is a good program for beginer. If I am away from the gym for a while, I start back with the 5x5.
  • GWriter

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    Dec 01, 2012 3:39 AM GMT
    JimiB saidI did it. It is a good program for beginer. If I am away from the gym for a while, I start back with the 5x5.


    Agree, outstanding introductory/novice program. Can't go wrong with the big compound lifts.
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    Dec 01, 2012 4:18 AM GMT
    This is all about your goals. If you want to generate power in short bursts (be strong) training for muscular hypertrophy is what you do. If you want to be big and muscular, you need to train for sarcoplasmic hypertrophy. They are completely different and approached via different training paths.

    You would be wise NOT to do these 5's if you are untrained. You can easily sustain a momentum injury and end up tearing a ligament or tendon. Doing this if you are untrained is ILL ADVISED.

    If you do choose to do these movements, do them in proper form under full control,...otherwise...you're gonna' hurt yourself.
  • GWriter

    Posts: 1446

    Dec 01, 2012 4:37 AM GMT
    chuckystud saidThis is all about your goals. If you want to generate power in short bursts (be strong) training for muscular hypertrophy is what you do. If you want to be big and muscular, you need to train for sarcoplasmic hypertrophy. They are completely different and approached via different training paths.

    You would be wise NOT to do these 5's if you are untrained. You can easily sustain a momentum injury and end up tearing a ligament or tendo. Doing this if you are untrained is ILL ADVISED.

    If you do choose to do these movements, do them in proper form under full control,...otherwise...you're gonna' hurt yourself.


    Hey Chuckystud,
    I checked out your profile. Impressive bodybuilding achievements! There are a number of things here I don't think I agree with, but I don't want to get into a pissing match with you on this guy's thread! Haha. I'll send you a PM.

    No question, though, that any free weight lifting should be done with correct form. I wasn't implying -- I don't think anyone would imply -- that someone should start squatting or deadlifting with no clue about proper technique.
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    Dec 01, 2012 4:56 AM GMT
    Ancillary motor control needs developed.
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    Dec 01, 2012 5:00 AM GMT
    Program is designed for proper form. First couple of weeks you basically lift the bar and maybe 25 lb plates to get proper form before moving up.

    I am no beginner to the gym but when it comes to weight and muscle I am not that big. Hoping this will jump start a new gain after hitting a plateau doing split routines.
  • dc415

    Posts: 255

    Dec 01, 2012 6:14 AM GMT
    it's not bad, but if you want to know more you should read Starting Strength by Mark Rippetoe. The stronglifts program is based on a lot of those principles. Also the book has incredible detail on the hows and whys of the major barbell exercises. cannot recommend highly enough!
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    Dec 01, 2012 6:32 AM GMT
    dc415 saidit's not bad, but if you want to know more you should read Starting Strength by Mark Rippetoe. The stronglifts program is based on a lot of those principles. Also the book has incredible detail on the hows and whys of the major barbell exercises. cannot recommend highly enough!

    Get that book...

    Read it cover to cover and then practice the principle movements.
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    Dec 01, 2012 6:39 AM GMT
    Do it. I did it and it goes alright. I got bored of the same thing over and over though. I'll probably start it again soon.

    You're pretty safe, if you start light and video your form to check it, you'll be right.

    Side note: my trainer says I squat with perfect form. I attribute this to the squats three times a week on the Stronglifts program.
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    Dec 01, 2012 6:47 AM GMT
    Jeron saidDo it. I did it and it goes alright. I got bored of the same thing over and over though. I'll probably start it again soon.

    You're pretty safe, if you start light and video your form to check it, you'll be right.

    Side note: my trainer says I squat with perfect form. I attribute this to the squats three times a week on the Stronglifts program.


    Luckily I'm good with boring things icon_smile.gif
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    Dec 01, 2012 10:40 AM GMT
    I've done the bench focused 5x5 as well madcow. I've made good gains on both. I also recently trained a guy on the 5x5 bench focus and he honestly went form benching only 145 to 195 during the program. We did a max night last night and he had no problem pushing 200. I have to admit that this guy responds exceptionally well, but even with that I was impressed with the program. Be sure to have a well trained spotter and watch your form. Good luck!