Stronglift 5x5

  • jmiesparks

    Posts: 3

    Apr 30, 2014 1:30 AM GMT
    Hello,
    I'm looking for input or advice on changing my workout. Over the past year, I have been focusing on cardio and some basic strength building. I have lost 62 pounds and shaped up nicely. My body is getting board with my routines (even though I have been changing them up and meeting with trainers on occasion.)

    I have recently discovers the Strong lifts 5x5 program and was wondering if anyone has any advice or experience with this program. The premise is only about 4 exercises with some serious weight lifting, resulting in building muscle rapidly. I am interesting in doing this for about 6 weeks and then switching back to a routine that focuses more on toning.

    Thanks for any help you can offer.
  • JohnDoe9688

    Posts: 118

    Apr 30, 2014 8:17 PM GMT
    Currently doing this routine now (Pavel's with deadlift, squat, and bench, and then I also do military press and pullups too)

    Its definitely building strength and maybe a little mass but don't do it if youre primarily looking for size gains. Im lifting really heavy right now but haven't gotten a whole lot bigger-- just stronger, which is exactly whats good for me, a swimmer, but probably not for someone who want to bulk up.
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    May 01, 2014 12:04 AM GMT
    Stick with the basics ---> https://www.youtube.com/watch?v=o-50GjySwew
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    May 01, 2014 12:56 AM GMT
    I've been doing this for a couple months now, and I have gained strength plus a couple pounds of mass, which for me is revolutionary. My recovery time has doubled or tripled, though, so I'm down to only 2-3 days per week at the gym. Not sure how long that frequency is gonna be effective.
  • UFJocknerd

    Posts: 392

    May 01, 2014 1:52 AM GMT
    Stronglifts is great for building strength.

    Why only 6 weeks though? Usually the program is run for 12. You'll get some good gains in the second half if you stick to it.
  • jmiesparks

    Posts: 3

    May 01, 2014 2:47 AM GMT
    UFJocknerd saidStronglifts is great for building strength.

    Why only 6 weeks though? Usually the program is run for 12. You'll get some good gains in the second half if you stick to it.


    Thanks for the information. I arbitrarily chose six because that is usually the time when I begin to plan for changes in my workout. My goal of this is primarily increase strength, with the addition of minimal size.
  • jmiesparks

    Posts: 3

    May 01, 2014 2:49 AM GMT
    JohnDoe9688 saidCurrently doing this routine now (Pavel's with deadlift, squat, and bench, and then I also do military press and pullups too)

    Its definitely building strength and maybe a little mass but don't do it if youre primarily looking for size gains. Im lifting really heavy right now but haven't gotten a whole lot bigger-- just stronger, which is exactly whats good for me, a swimmer, but probably not for someone who want to bulk up.


    Thanks for the information. I am looking for the strength portion, with some toning and bulking. Not very much bulking though, I am already a fairly large guy, the last thing I need is to make it harder to buy clothes. How long have you been at the routine?
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    Aug 04, 2014 3:35 PM GMT
    i've been doing that for maybe a year and a half now, but off for one winter holiday, a spring break, and maybe one summer.

    instead of doing pendlay row though, im doing bent over row because i don't wanna kill my back ^_^

    i sometimes do like ~8 pull ups when i finish my weights and i feel I have some energy for pull ups.

    <- it's still a newb to this
  • jjguy05

    Posts: 459

    Aug 06, 2014 4:10 PM GMT
    jmiesparks said
    UFJocknerd saidStronglifts is great for building strength.

    Why only 6 weeks though? Usually the program is run for 12. You'll get some good gains in the second half if you stick to it.


    Thanks for the information. I arbitrarily chose six because that is usually the time when I begin to plan for changes in my workout. My goal of this is primarily increase strength, with the addition of minimal size.


    Not familiar with the exact program you're doing, but based on how you described it, it sounds like a solid program, and pretty much the same thing I'd recommend to a beginner. Doing 5 x 5 compound lifts for a total of 25 reps per exercise is a great way to start getting stronger, and you will see size as well. You can even tweak his program here and there if you want. If you're feeling like it, you can do 4 x 6 or 6 x 4 or change the rest periods between the sets if you're feeling stronger or weaker on a given day.

    The more specialized advice about strength-vs-hypertrophy [hypertrophy = muscle growth] will apply as you get more advanced. Not this early in your journey.

    I second UFJocknerd's advice about doing it for much longer than 6 weeks. You hear this "change it up every 6 weeks" a lot, but it's sorta BS. If anything, do the program's basics for a longer period...at least 3 months. Make it 6 months, if you ask me.

    To kill boredom, feel free to add some light compound movements to failure (light weights so that you cab do more reps per set, at maybe 3 x 12) or light-weight isolation movements to failure, toward the end of the workout after you've done the program's heavy lifts. THOSE, you can change often. But try not to get bored with the basic bread-and-butter part of the program. Find something to motivate you. Look at UFJocknerd's pictures before you go to the gym. Picture them in your mind as you're doing the heavy lifts. This is how you'll get to his size.
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    Aug 12, 2014 5:18 AM GMT
    ^

    sometimes i add pull ups after my weights because for funsies. well, my goal has been on improving pull ups so i just add it for randomness