Anybody doing/did stronglift 5x5?

Discussion in 'Strength & Conditioning Discussion' started by nick jacoby, Dec 16, 2017.

  1. nick jacoby

    nick jacoby Purple Belt

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    I just downloaded the Strong Lift 5x5 app on my phone.. I like how it tells you how long to rest and tracks your progress. Might try this for a few months.. anybody doing it? Im a skinny newb
     
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  2. selfcritical

    selfcritical Brown Belt

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    It's a linear novice program. There are only minor differences between them. Do it until it stops working.
     
  3. czar2

    czar2 Purple Belt

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    on it now (second try after years ago). its more fun than grueling long reps. I supplement it with pullups (my # 1 exercise for strength along with DLs) and dips, at least in the beginning stages when weights aren't as heavy.
     
  4. puppybird

    puppybird the wasteland champ

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    It’s decent, you will get stronger quickly and not waste too much time in the gym

    I moved to 3x5 after that, I’m now on 3x3 after 2years lifting regularly

    My bench still sucks tho :(
     
  5. Burien Top Team

    Burien Top Team White Belt

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    I’ve been doing SL since October. 2x/week instead of 3x works better for me with my BJJ and conditioning schedule. Seems like a nice way to get to “advanced beginner/intermediate” strength levels before moving on to other protocols with less volume.
     
  6. Austin Harbourne

    Austin Harbourne White Belt

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    I love it. Noticed the biggest difference in my deadlift weirdly enough considering the programing only has one set a week. My DL went from 220 to 265 in about 4 months.
     
  7. nastyElbows also avirgin

    nastyElbows also avirgin Orange Belt

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    as far as i know the 5x5 routine goes this:

    3 times a week

    day1 : squat, bench press, barbell row

    day2 : squat, overhead Press, deadlift

    day3: squat, bench press, barbell row

    i don't get how that supposed to hit the rest of muscles?
    where is biceps/triceps/incline bench,etc? do you guys work them in the non lifting days?
     
    Last edited: Dec 29, 2017
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  8. Austin Harbourne

    Austin Harbourne White Belt

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    No you dont do accessory lifts. Its a bit of a minimalist program. Its a full body routine. Its really great for guys that are training for sports on top of weight lifting.
     
  9. nastyElbows also avirgin

    nastyElbows also avirgin Orange Belt

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    if i followed that program for 3 months, it means 3 months without targeting arms directly, like for example 3 months without no biceps curls at all and expect it to grow?

    what if i made one of the 4 non-lifting days as arm day( both biceps/triceps), will it be overtraining?
     
  10. j123

    j123 Pro Sherdogger 500-0-1

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    Depends on how you feel. I do an 1-2 accessory lifts after the prescribed program. It doesn't hurt. I also do this when I'm in camp. So even with the volume of skill-work, conditioning, cardio. I still don't feel the extra accessory work ruins anything.

    But if you're done after the main lifts and don't have much more, then yeah don't do it
     
  11. BOWHUNTER

    BOWHUNTER Gender: Attack Chopper Yellow Card

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    Lol.
     
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  12. WARinsertname

    WARinsertname Purple Belt

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    Mark Bell has some good tips in regards to benching. I was the same, my overhead press was catching up to my bench press(Strict OHP max was at 255 and my bench was at 280 at the time)...It was that bad.
    I was strong, great at pushing shit around...But laying flat on a bench and pushing the bar felt awkward and always left me with pain in my shoulders. Lack of technique mostly, and recurring shoulder injuries on the left made it difficult. Now I bench with zero shoulder pain.

    Started back low at 200lbs, and worked up to 300 in a matter of months. Now I'm brushing 390, so his tips really helped a ton.

    https://www.bodybuilding.com/fun/ask-the-super-strong-guy-how-can-i-increase-my-bench.html
     
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  13. DrBdan

    DrBdan Something clever

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    Eventually yes, your off-day training will affect your main training days.

    Your arms will be worked when you do bench, OHP, and rows. You could add chins to make it more "complete". You aren't isolating arms, shoulders etc but the flip side is that you are loading then with more weight than you could with an isolation exercise.
     
  14. Gattopardo

    Gattopardo White Belt

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    The program is about strength, not building a balanced physique. You will get stronger, and your arms will grow plenty.
     
  15. Kirra

    Kirra Orange Belt

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    They kinda won't tho. It's an okay program to run until you stall, but the way SL handles stalling is really, really bad.
     
  16. Legendary

    Legendary Supernova

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    It works but I prefer Starting strength. Sometimes 5x5 3x a week can be alot if you say work a physical job. 5x5 is good to start with. You will see gains pretty quick.
     
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  17. TheeFaulted

    TheeFaulted Inzer Belt

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    Make a log on here. Keep track of your workouts, as well as maxes and body weight. Post form check videos. Get bigger and stronger and profit!
     
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  18. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    Do 5x5 as prescribed. Its main intention is to get you used to the movements and to give you some strength. It is not the be all and end all of training programs. Its a good one for people to start with, especially people who have a hard time focusing on something. Just do as your told and milk the gains.

    At some point you won't be able to continue to add weight. At this time you can start to manipulate intensities (sets x reps). I recommend Madcow for that. Its a variation of 5x5. Otherwise there are tons of easy to follow regimes that every Tom's dick is hairy with an Instagram account puts out that you can follow.

    If I were to do it all over again, as a 6'2" 155 Lbs Noob, I would have done more BB style first. Then moved to sets of 5. But I don't know anything so there's that too.
     
  19. quatin

    quatin Green Belt

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    5x5 is a strength training program, not a body building program. The primary purpose is to introduce you to the 3 power lifting lifts. Dead, squat and bench. It is not for you to build body symmetry or whatever. Row and overhead are kind of "accessory" exercises and you do 1 of them every work out.

    I started with 5x5. Would highly recommend if your primary goal of working out is to get strong. At 200lb body weight I went from 185lb to 300lb squats. 125lb to 275lb dead lift. 150lb to 205lb bench press. All this in the course of about a year. I eventually moved to 3x5 and madcow. I also didn't adhere to the program correctly, you're supposed to alternate workout sessions every week. I benched 2x a week, every week instead of alternating the OHP day. That's why my deadlift is so bad.
     
  20. SRN

    SRN SOCRATEEEES

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    Mine really didn't. My biceps at one point started looking like I did't train at all which is really frustrating to say the least.
     

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