Devised by Mehdi it is one of the most popular training routines around and is based on the original 5x5 concept that has been used with tremendous success since at least the 1950s.
This is due mainly to poor diet (ok during the week but too much on week ends), lack of rest (job), possibly trying to get stronger while maintaining same body weight, at least that's what I think. If you search online for strength training one of the first results you will get is the Stronglifts 5x5 workout program. DL: OK, should work on form (a bit of rounded back on last 2 reps)Īll in all I've made some progress, and the results are seen both in the mirror and under the bar, but progress has been a bit slow (at least slower than the SL5x5 template). And for someone starting out with 3 days a week this will provide a well-balanced.
#Stronglifts 5x5 full#
Based on the current body of evidence we can assume that a full body routine might lead to better results compared to a traditional bro split routine. The routine will be a 3 days per week full-body workout. OHP: increasing numbers (slow progress) Facebook Twitter Google+ Pinterest My StrongLifts 5×5 Results 6 years ago I was a newcomer, browsing the internet looking for the perfect workout routine I can perform with minimal equipment as there wasn’t a gym nearby my house. StrongLifts 5×5 Alternative Basic Structure. This makes sense because in Stronglifts, you increase the weight incrementally the next workout every time you can do 5 reps for all 5 sets of a given exercise.
#Stronglifts 5x5 free#
Squat: getting correct depth, squatting pain free (knee pain), correct form and feet placement The last thing about Stronglifts 5×5 that doesn’t work for me is that the Stronglifts founder says it won’t work with dumbbells. Starting weights (all on 5x5): Squat: 45kg/99lbs BP: 40kg/88lbs DL: 60kg/132lbs OHP: 25kg/55lbsĬurrent weights (all on 5x5): Squat: 92.5kg/204lbs (went up to 110kg/242lbs, but with bad form and lacking depth) BP: 65kg/143lbs DL: 120kg/264lbs OHP: 40kg/88lbs. Started in January on SL5x5, tried to stick to 3wo/week, but was not always possible (traveling for job, etc.). Past experience: not much, some lifting here and there but nothing consistent/more than 3 months Was overweight until 25, lost some weight but both muscle/fat did a bit of MMA around 30, went down to 174lbs (felt very weak) not much activity for the last 5 years Long limbs, narrow shoulders, small wrist - 18-20% BF (estimated) For me at least, although it felt awful in both cases, it didnt hurt my progression as long as I kept the intensity ultra low on off days (for HIIT Id usually go nuts with whatever leftover energy I had). Workout Plans Maximum Hypertrophy (Beginner) Maximum Hypertrophy (Intermediate) Maximum Strength Stronglifts 5x5 Hybrid Intermediate Gym Plan A Hybrid. The 5X5 workout routine offers benefits for both the beginner and the more advanced trainee depending on the approach taken. When I was doing 5x5 I did HIIT after lifting and low intensity cardio on rest days (usually the elliptical or swimming). my numbers and past/current situation, here is a bit of details.ġ94cm/6'4 - 94kg/207lbs - 36y.o. The StrongLifts 5x5 Strength Program Explained The Stronglifts Breakdown.
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