Strong lifts 5x5 question

[Anthony21]

2nd week into strong lifts 5x5... I was wondering for those that have done it or are knowledgable can other exercises be added, such as dips, pull ups, barbell curls etc?

Thanks for the info.

[SuperMaine]

the 5x5 method is NOT set in stone with what exercises you can and can't do. Every POWER exercise you can use with this method.

Barbell curls
Skull crushers
Mlitary press
Deadlift
Shoulder press DB
Barbell Rows
DB Rows
T bar rows
Bench press
Incline press
Decline press
squat
leg press
clean n press

those are the main power "core" exercises with the 5x5 workout program...

good luck with it bro, what are your numbers right now?

[Anthony21]

the 5x5 method is NOT set in stone with what exercises you can and can't do. Every POWER exercise you can use with this method.

Barbell curls
Skull crushers
Mlitary press
Deadlift
Shoulder press DB
Barbell Rows
DB Rows
T bar rows
Bench press
Incline press
Decline press
squat
leg press
clean n press

those are the main power "core" exercises with the 5x5 workout program...

good luck with it bro, what are your numbers right now?

Numbers are by no means impressive. I started out with low weight so I can build up and not stall as quick. How would you add in certain exercises in your opinion? Here's a look at the workout

Workout A
Squat
Bench
Barbell row

Workout B
Squat
Overhead press
d
Dead lift

All lifts are 5x5 except the dead lift which is 1x5

[eac1005]

I did 5x5 for a couple monhts. I added some to my measurements around chest (back too I guess), but legs and arms didn't grow. Maybe I didn't give it enough time, but I switched off to a higher rep (8-12) programs after not seeing size gains. The weight you can lift goes up pretty fast though, when you only have to do 5 reps. My 2c

[Anthony21]

I did 5x5 for a couple monhts. I added some to my measurements around chest (back too I guess), but legs and arms didn't grow. Maybe I didn't give it enough time, but I switched off to a higher rep (8-12) programs after not seeing size gains. The weight you can lift goes up pretty fast though, when you only have to do 5 reps. My 2c

5x5 is definitely new to me. Going to the gym 3x a week is rough cause I want to go more hahaha. Just trying to figure out what exercises would be best to add and on which day.

[Anthony21]

Another question comes into play. For the other excercises I do add in, what rep scheme do I use? 8-12?

[starfish08]

when i did SL i just add bicep curls, tricep extensions and pullups. keep the set/rep at 5x5 still except for pullups i would do til failure but thats just cause i cant do lots. yet

[Anthony21]

I've done some searching and it seems that the SL programs doesn't advocate adding assistant excercises. If anything adding a pull up on the press day and dips on the bench day would be the only thing. Once my numbers go up in regards to weight there may not be a need to add extra excercises.

[rdferguson]

You can add anything you want as assistance work, really, but you should bear in mind how the new addition is going to impact on your progress. SL5x5 is hard to recover from already and it's fairly well balanced, so I honestly wouldn't change or add much. If I were to add anything, the first things I'd be looking at are:

- Something for the glutes/hamstrings/lower back, such as hyperextensions or bridges.
- Something for the core, such as planks or cable woodchops.
- Something for the calves.
- Something for the back, such as pull ups, chins ups or pull downs.
- Something for grip, such as farmer's walks.
- Something for the rotator cuff.

When on a program like SL5x5, you want to keep assistance work to a minimum, because the workload of the main program is already so demanding (not so bad in the first month, but in the second and third months it's pretty tough). I wouldn't do 5x5 for the assistance exercises -- I'd try to limit them to no more than 3 working sets, and I'd only add in 1 assistance exercise at a time, adapt to the workload, and then consider adding another assistance exercise. Also consider training efficiency with assistance exercises. If you need added work in multiple areas, try to find an exercise that gets all those areas trained satisfactorily in one movement, rather than several exercises to do the same job.

[Anthony21]

You can add anything you want as assistance work, really, but you should bear in mind how the new addition is going to impact on your progress. SL5x5 is hard to recover from already and it's fairly well balanced, so I honestly wouldn't change or add much. If I were to add anything, the first things I'd be looking at are:

- Something for the glutes/hamstrings/lower back, such as hyperextensions or bridges.
- Something for the core, such as planks or cable woodchops.
- Something for the calves.
- Something for the back, such as pull ups, chins ups or pull downs.
- Something for grip, such as farmer's walks.
- Something for the rotator cuff.

When on a program like SL5x5, you want to keep assistance work to a minimum, because the workload of the main program is already so demanding (not so bad in the first month, but in the second and third months it's pretty tough). I wouldn't do 5x5 for the assistance exercises -- I'd try to limit them to no more than 3 working sets, and I'd only add in 1 assistance exercise at a time, adapt to the workload, and then consider adding another assistance exercise. Also consider training efficiency with assistance exercises. If you need added work in multiple areas, try to find an exercise that gets all those areas trained satisfactorily in one movement, rather than several exercises to do the same job.

Great post bro. Very informative. Thank you. Just to get a visual on things, how would you add the excercises to the two workouts? For reps what would you recommend?

[rdferguson]

If it were me, I'd probably go for glute/ham on workout A after rows and lat pull downs or pull ups after deadlifts on workout B before adding anything else. I'd go for anywhere between 10 and 20 reps each set, and 2-3 sets each.

If I were to add anything for rotator cuff, I'd do it before pressing to prepare the shoulders, and possibly again afterwards if needed.

If I were to do anything for grip, I'd base the training around deadlift. There would be pros and cons to doing it on the same days as deadlifting vs doing it on the other training days -- ultimately I'd try to go with whatever allows me the most grip strength when my work set of deadlifts comes.

Calves would generically go towards the end of training, definitely after the main 3 lifts of the day, and abs (if trained) would pretty much always be the last thing trained.

[Anthony21]

If it were me, I'd probably go for glute/ham on workout A after rows and lat pull downs or pull ups after deadlifts on workout B before adding anything else. I'd go for anywhere between 10 and 20 reps each set, and 2-3 sets each.

If I were to add anything for rotator cuff, I'd do it before pressing to prepare the shoulders, and possibly again afterwards if needed.

If I were to do anything for grip, I'd base the training around deadlift. There would be pros and cons to doing it on the same days as deadlifting vs doing it on the other training days -- ultimately I'd try to go with whatever allows me the most grip strength when my work set of deadlifts comes.

Calves would generically go towards the end of training, definitely after the main 3 lifts of the day, and abs (if trained) would pretty much always be the last thing trained.

Great stuff here. Thanks for all this info. Definitely going to copy and save this.

In regards to grip work would the dead lift be sufficient for grip strength or this is all dependent in the individual in assuming? Adding grip work to the non dead lifting day would probably make more sense huh?

[Jasonk282]

as long as it doesn't take away from the main lifts or cause you not to recover from them...do them.

I do dips on bench day 3x15...weight after I hit 15 reps.
I do chins on dead day 3x15...weight after I hit 15 reps.

[Anthony21]

as long as it doesn't take away from the main lifts or cause you not to recover from them...do them.

I do dips on bench day 3x15...weight after I hit 15 reps.
I do chins on dead day 3x15...weight after I hit 15 reps.

I remember you mentioning this in a message. I think I'm thinking I need extra excercises cause the weight isn't to heavy yet. I'm only on my second week so I'll see how I feel after a moth and see if adding any additional excercises would be ideal.

[rdferguson]

Great stuff here. Thanks for all this info. Definitely going to copy and save this.

In regards to grip work would the dead lift be sufficient for grip strength or this is all dependent in the individual in assuming? Adding grip work to the non dead lifting day would probably make more sense huh?

The deadlift, rows, and any chin ups or pull ups you might add should be sufficient for your grip for the time being. Some people end up needing extra grip work, some don't. If you plan on keeping double-overhand grip on your deadlifts, you'll probably run into grip issues relatively early on, whereas if you switch to a mixed grip you'll be able to get away without any grip specific training for longer (however, mixed grip deadlifts do cause one side to develop differently from the other).

As for timing of grip training, if you do it on Day A, then you run the risk of not recovering from it in time for deadlifting on Day B. If you do it on Day B, then you run the risk of your grip being so burnt out from deadlifting that you don't achieve anything from the grip exercises anyway. On the other hand, by doing it on Day B, you will almost definitely be recovered from it by the time you deadlift again, and if you do it on Day A your wrists and fingers will likely be a little more fresh for it. Like I said, there are pros and cons to either option, and if you do end up adding in grip work, only time will tell which option is better. A third option is simply to do it on Fridays when you've got 2 days recovery ahead of you.

Again, all assistance work is elective, and should be used to improve your main lifts. If an exercise does not contribute to improving your main lifts (or to preventing muscle imbalances/injuries caused by them), you should question whether or not it's worth it to actually include the exercise.

[Jasonk282]

I remember you mentioning this in a message. I think I'm thinking I need extra excercises cause the weight isn't to heavy yet. I'm only on my second week so I'll see how I feel after a moth and see if adding any additional excercises would be ideal.

I's start with just dips and chins in about a month time. two weeks in is still very easy. In about a month to month and a half it's going to get hard.

[Anthony21]

The deadlift, rows, and any chin ups or pull ups you might add should be sufficient for your grip for the time being. Some people end up needing extra grip work, some don't. If you plan on keeping double-overhand grip on your deadlifts, you'll probably run into grip issues relatively early on, whereas if you switch to a mixed grip you'll be able to get away without any grip specific training for longer (however, mixed grip deadlifts do cause one side to develop differently from the other).

As for timing of grip training, if you do it on Day A, then you run the risk of not recovering from it in time for deadlifting on Day B. If you do it on Day B, then you run the risk of your grip being so burnt out from deadlifting that you don't achieve anything from the grip exercises anyway. On the other hand, by doing it on Day B, you will almost definitely be recovered from it by the time you deadlift again, and if you do it on Day A your wrists and fingers will likely be a little more fresh for it. Like I said, there are pros and cons to either option, and if you do end up adding in grip work, only time will tell which option is better. A third option is simply to do it on Fridays when you've got 2 days recovery ahead of you.

Again, all assistance work is elective, and should be used to improve your main lifts. If an exercise does not contribute to improving your main lifts (or to preventing muscle imbalances/injuries caused by them), you should question whether or not it's worth it to actually include the exercise.

My training is Sunday, Tuesday and Thursday. I'll definitely take this advice and run with it. With the dead lift I'm using a pronated grip. Granite the weight isn't heavy weight, when it does I'll use chalk and see when it would be good to add in the grip training.

[Anthony21]

I's start with just dips and chins in about a month time. two weeks in is still very easy. In about a month to month and a half it's going to get hard.

Great advice. That's why I think I'm wanting to add in excercises. I'm use to a 4 day split with like 14 sets for a muscle. Switching to 5x5 is new so I have to get in the mind set that more is not always better sometimes.