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  1. #1
    Registered User bmac48's Avatar
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    Is Stronglifts 5x5 effective?

    I've been reading about SL 5x5 and the results seem incredible. I was wondering if this program actually works considering it's only three days a week for 45 minutes each workout. Also, does it really help shred fat without cardio? I do a lot of cardio now and lift for 2 hours 3 times a week doing cardio 5 times a week. My cardio is usually pretty intense for around 25 to 30 minutes. My lifting days are full upper body isolation lifts. Will this program Help me build mass while shredding fat better than my current program? Thanks in advance for anyone who helps me out.
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  2. #2
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    I prefer the program Starting Strength since it's a little less volume and works just as well, if not better for most people.
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  3. #3
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    Originally Posted by bmac48 View Post
    I've been reading about SL 5x5 and the results seem incredible. I was wondering if this program actually works considering it's only three days a week for 45 minutes each workout. Also, does it really help shred fat without cardio? I do a lot of cardio now and lift for 2 hours 3 times a week doing cardio 5 times a week. My cardio is usually pretty intense for around 25 to 30 minutes. My lifting days are full upper body isolation lifts. Will this program Help me build mass while shredding fat better than my current program? Thanks in advance for anyone who helps me out.
    its a solid program for beginers. that being said mendi or how ever you say his name is the biggest **** talker alive. no you will not look like arnold following this program.
    Last edited by bravo96; 06-15-2012 at 09:08 PM.
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  4. #4
    Registered User mmorton's Avatar
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    It will make you stronger. Don't see how it makes you shredded.

    Note: this is an actual full body program, not just upper body
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  5. #5
    Registered User trexmoad123's Avatar
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    Yes. It'll build a ton of strength and mass on you. Make sure your diet is in check before starting it.
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  6. #6
    Push, Pull, Destroy! Anthony21's Avatar
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    The program is legit. I'm 2 weeks into my second month of it and it's going good so far. It's just now starting to get brutal especially on squats.
    Athletic Edge Nutrition Lead Forum Representative

    Disclaimer: The above post is my PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.

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  7. #7
    Registered User bmac48's Avatar
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    Red face

    Originally Posted by trexmoad123 View Post
    Yes. It'll build a ton of strength and mass on you. Make sure your diet is in check before starting it.
    What do you mean make sure your diet is in check?

    And does it actually help you lower body fat as you build mass without cardio? Or could I continue to do cardio and keep the same mass and strength gains?

    I'm still worried that it will not work as well as my current workout considering I lift for a much longer span with high intensity, focusing on different muscles. Will this for sure work better? I just don't want to switch and find out I've wasted my time for 3 months, but I also have a feeling that it could be the best decision I've made workout wise.
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  8. #8
    Registered User bmac48's Avatar
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    Originally Posted by Anthony21 View Post
    The program is legit. I'm 2 weeks into my second month of it and it's going good so far. It's just now starting to get brutal especially on squats.
    What kind of results have you gotten so far? And what was your previous workout routine like?
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  9. #9
    Registered User LeoAlexander's Avatar
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    Originally Posted by bmac48 View Post
    What do you mean make sure your diet is in check?

    And does it actually help you lower body fat as you build mass without cardio? Or could I continue to do cardio and keep the same mass and strength gains?

    I'm still worried that it will not work as well as my current workout considering I lift for a much longer span with high intensity, focusing on different muscles. Will this for sure work better? I just don't want to switch and find out I've wasted my time for 3 months, but I also have a feeling that it could be the best decision I've made workout wise.
    I was like you, I did heaps of excercises a day before I started a strength program. I think All Pro's beginner routine might appeal to you, it takes longer than SS or SL, and if you're a little ADD in the weights room the variety can help you stick to it, http://forum.bodybuilding.com/showth...4195843&page=1

    From the sounds of it you don't yet know a lot of the bodybuilding "Theory" so give the stickies a read, both in workout programs and nutrition sections. Switching to a full body strength routine is something I wish I did when I was 17, not 20, I doubt you'll regret it in 3 months.

    Keeping diet in check means that you're eating enough overall calories, and enough protein/fat, to reach your goal. Getting shreaded and gaining mass are more a function of diet than of routine, srs. If you read the stickied threads at the top of the nutrition section you'll get a good overview of this.


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  10. #10
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    Originally Posted by bmac48 View Post
    I've been reading about SL 5x5 and the results seem incredible. I was wondering if this program actually works considering it's only three days a week for 45 minutes each workout. Also, does it really help shred fat without cardio? I do a lot of cardio now and lift for 2 hours 3 times a week doing cardio 5 times a week. My cardio is usually pretty intense for around 25 to 30 minutes. My lifting days are full upper body isolation lifts. Will this program Help me build mass while shredding fat better than my current program? Thanks in advance for anyone who helps me out.
    The extra sets are intended for Copyright Infringement Avoidance. Do SS. Well you can't gain muscle and lose fat at the same time. So... you'll be leaner but that doesn't mean your bodyfat will go down. Not much leaner. It's a strength routine. Strength. As long as you're on an appropriate deficit, it basically doesn't matter whether it's cardio or lifting.
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  11. #11
    Registered User musikguy72's Avatar
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    Originally Posted by bmac48 View Post
    What do you mean make sure your diet is in check?

    And does it actually help you lower body fat as you build mass without cardio? Or could I continue to do cardio and keep the same mass and strength gains?

    I'm still worried that it will not work as well as my current workout considering I lift for a much longer span with high intensity, focusing on different muscles. Will this for sure work better? I just don't want to switch and find out I've wasted my time for 3 months, but I also have a feeling that it could be the best decision I've made workout wise.
    He means that you can't be at a huge calorie deficit with a program like this. You have to keep your calories relatively close to maintenance to keep progressing. Plenty of people have cut using a 5X5 but you can't go for very long without feeding the workouts. I know 45 min doesn't look like much on paper, but the workouts get real heavy real fast. And, as I'm sure you know, that's more important than the time you spend per session in the gym.

    Look, you can go back and forth all day if you should change programs or not. bottom line is over the years you will have all sorts of programs under your belt and, if you keep a log, you can go back and see what worked in what way for what results. You wouldn't be wasting 3 months. You will be working out for 3 months on a program you haven't done before. Learning, growing. How could that ever be a waste?
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  12. #12
    Gainz MikeKK's Avatar
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    Originally Posted by bmac48 View Post
    I've been reading about SL 5x5 and the results seem incredible. I was wondering if this program actually works considering it's only three days a week for 45 minutes each workout. Also, does it really help shred fat without cardio? I do a lot of cardio now and lift for 2 hours 3 times a week doing cardio 5 times a week. My cardio is usually pretty intense for around 25 to 30 minutes. My lifting days are full upper body isolation lifts. Will this program Help me build mass while shredding fat better than my current program? Thanks in advance for anyone who helps me out.
    Is it effective? yes? Is it the best beginner program? No. SS is better. You won't be able to do 5x5 squats once the weights get really heavy. Is strength your priority? If so then do SS, if mass then do allpros. Losing fat is only related to cals in and cals out. Your diet basically. This workout is pretty demanding so it will probably burn more cals than your average split.
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  13. #13
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    Originally Posted by MikeKK View Post
    Is it effective? yes? Is it the best beginner program? No. SS is better. You won't be able to do 5x5 squats once the weights get really heavy. Is strength your priority? If so then do SS, if mass then do allpros. Losing fat is only related to cals in and cals out. Your diet basically. This workout is pretty demanding so it will probably burn more cals than your average split.
    Forgive me if I get this wrong since I'm going off memory, but the program calls for a reduction (3x5 I believe) once the weights start getting really heavy. Now I believe this is a great program to start off with, since it has you starting from pretty much zero (the bar only) on all exercises to get a true progression. Now if the bar is too heavy for you, do something else first until you're strong enough for the bar.

    I don't believe (again, off memory) that SS has you starting with the bar, regardless of strength.
    ďThe problem with many hypertrophy-based programs is that they leave out the strength component. You might get bigger as a result of the program, but if you donít get any stronger youíre still a chump in my book. Thatís right, I donít care how big you are, if you arenít strong youíre a sham. Having big muscles and no strength is the training equivalent of wearing a strap-on. All show and no go. End of story.Ē - Jim Wendler

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  14. #14
    Registered User mroper01's Avatar
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    Thumbs up

    I started SL as a powerlifting novice, my measurements were 50 years old, 165 lbs, 5í 11Ē, Squat 125, DL 125, Bench 145. 12 months later Iíve gained 15 pounds of muscle, squat 270, DL 275, Bench 190. You be the judge. I did get a trainer to educate myself on how to correctly lift & squat, Iím glad I did. Also you must eat well, My milk intake went up to Ĺ gallon a day, I found this to be the best food supplement out there.
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  15. #15
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    Originally Posted by TheFuzz1290 View Post
    Forgive me if I get this wrong since I'm going off memory, but the program calls for a reduction (3x5 I believe) once the weights start getting really heavy. Now I believe this is a great program to start off with, since it has you starting from pretty much zero (the bar only) on all exercises to get a true progression. Now if the bar is too heavy for you, do something else first until you're strong enough for the bar.

    I don't believe (again, off memory) that SS has you starting with the bar, regardless of strength.
    what if you already bench/squat/deadlift between 1.5 and over 2x your bodyweight.
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  16. #16
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    8x3 is good as well...
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