Hey guys! I'm about 144 pounds and I am looking to put on some muscle and strength! I wanted to know if Stronglifts 5x5 will help me build muscle, or if it will only build strength? I'm worried that I won't be able to put on size with this program considering that I'm doing low reps and heavy weight (myofibriliar hypertrophy). Some people say you have to do 6-12 reps for hypertrophy, is this true? What are your thoughts on my program?
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Results 1 to 26 of 26
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11-27-2013, 08:40 PM #1
Can I gain muscle using Stronglifts 5x5?
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11-27-2013, 08:43 PM #2Registered User
- Join Date: Apr 2012
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If you're just starting lifting, yes you will gain. Make sure you eat in a calorie surplus.
As time goes on, you'll gain muscle more slowly
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11-27-2013, 08:47 PM #3I can do this all day
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
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Yes.
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11-27-2013, 08:51 PM #4
@Farley1324 Yes to what? Yes, I can gain muscle?
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11-27-2013, 08:59 PM #5Registered User
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Bro, if your progressing on your lifts and eating on a surplus than you will gain muscle regardless of the program, just because stronglifts is primarily a strength routine does not mean you won't also gain some mass.Originally Posted by Bezan123
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11-27-2013, 09:13 PM #6
Alright thanks man but does that still mean I have to do some hypertrophy work after 5x5 (3 sets of 8-10 reps) or it doesn't matter as long as I'm progressively overloading?
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11-27-2013, 09:17 PM #7I can do this all day
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
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Correct.Originally Posted by Bezan123
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11-27-2013, 09:21 PM #8Registered User
- Join Date: Nov 2013
- Age: 33
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of course you're going to put on mass with any strength training program. And if you're worried about hypertrophy just throw in some accessory work in the 10-12 rep range.
(PR / Goal)
Back Squat ATG high bar : 315 / 405
Deadlift: 445 / 500+
Snatch: 165 / 245
Power Clean: 245 / 315
Clean and jerk : 225 / 315
Pull ups: bodyweight + 90 lbs
Dips: bodyweight + 100 lbs
natty
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11-27-2013, 09:22 PM #9Registered User
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No, just do the program as is, remember that its a strength program so its designed to be simple without alot of volume that way you will be able to progress workout to workout and thus increase your strength fast, but if mass is more important for you, than you could always do a more mass-oriented routine such as all pros or ICF 5x5, depends on your goals really.Originally Posted by Bezan123
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11-27-2013, 09:23 PM #10I'm hungry again
- Join Date: Jan 2013
- Location: United States
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Yeah you'll gain muscle as long as you eat enough. You could look at ICF 5x5 if you want to add isolations.
My running and ICF 5x5 log - http://forum.bodybuilding.com/showthread.php?t=153761921
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11-27-2013, 09:28 PM #11Registered User
- Join Date: Jun 2013
- Location: Kansas, United States
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You will gain some size as long as your strength gains continue. Keep doing the program until your gains slow down.Originally Posted by Bezan123
A bodybuilding program will result in some strength gains. Just not as much as a strength program.
A strength program will result in size gains. Just not as much as a bodybuilding program.
Franco Columbu and a number of others were powerlifters before they got into bodybuilding.
So stick with the program and good luck (which you will have if you follow the advice of the other posters).
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11-27-2013, 10:15 PM #12
How many pounds of muscle can I expect to gain per week if I'm a beginner?
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11-27-2013, 10:18 PM #13Registered User
- Join Date: Nov 2013
- Age: 33
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.5-.7 at the most given your nutrition/workout program and sleep is on point and everything is optimal including stress inducing factors.Originally Posted by Bezan123
(PR / Goal)
Back Squat ATG high bar : 315 / 405
Deadlift: 445 / 500+
Snatch: 165 / 245
Power Clean: 245 / 315
Clean and jerk : 225 / 315
Pull ups: bodyweight + 90 lbs
Dips: bodyweight + 100 lbs
natty
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11-27-2013, 11:25 PM #14
You seem to be really be interested in mass, based on what you ask.
Run All Pro's.
Stronglifts is amazing, but if you are only worried about mass ( I haven't seen you ask a single question about strength
), run a program that matches your goals.
Any post I make should not be taken seriously.
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11-28-2013, 05:21 PM #15
How many pounds of muscle can I expect to gain my first year of training since I'm a beginner?
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11-30-2013, 07:19 PM #16
Anybody???
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11-30-2013, 07:35 PM #17Registered User
- Join Date: Jun 2013
- Age: 35
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Do the math, if you gain 2 pounds a month, thats 2x12=24 pounds, about 3/4 of which will be muscle, so around 18 pounds of muscle in a year.
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11-30-2013, 08:25 PM #18
Alright thanks! I'm just afraid that SL 5x5 isn't enough volume to stimulate hypertrophy! Don't get me wrong i want to look strong but I also want to look strong, or get big!
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11-30-2013, 08:35 PM #19Registered User
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If you eat enough, than you will gain size, probably not as much as a mass routine such as all pros or ICF since SL is a strength oriented routine, but you will gain some.Originally Posted by Bezan123
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11-30-2013, 09:40 PM #20Registered User
- Join Date: Oct 2013
- Age: 39
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U will gain strength more than size
I did it for few weeks and lost all size on my arms tbh
I'm starting a push pull legs repeat on Monday will gradually add weight when I'm ready and hit at least 8 to 12 reps
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11-30-2013, 11:30 PM #21Registered User
- Join Date: Nov 2013
- Age: 32
- Posts: 584
- Rep Power: 210
People still talk about rep ranges? Hypertrophy and strength don't know rep ranges. They know the movements, progressive overload and calorie surplus.
OP
Your diets going to determine whether you'll put mass on.
Use accessory work if you want to pick up lagging body partsStarting lifts 25/10/2013
Squat, bench - 20kg
Deadlift - 40kg
Current lifts
Squat - 90kg(x5)
Bench - 62.5kg(x5)
Deadlift - 110kg(x5)
Workout log: http://forum.bodybuilding.com/showthread.php?t=158572803&p=1170293103#post1170293103
23/11/2013 - 224.2lb
21/11/2013 - 212.4lb
28/12/2013 - 209.7lb
Lose 10lb [X]
Current goal: lose 20lb []
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12-01-2013, 01:59 AM #22Registered User
- Join Date: Oct 2011
- Posts: 3,106
- Rep Power: 1526
Do nothing but singles for a year, and get back to me on that one, mm'k?Originally Posted by atgorgohome
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12-01-2013, 05:47 AM #23
You will gain mass but don't expect being hulk after that. My biceps barely grow with bent over rows for example, but don't get discouraged by that, you will need years for a good body. Try to reach intermediate level as soon as possible and then start a bodybuilding routine if you train for aesthetics.
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12-01-2013, 06:14 AM #24Registered User
- Join Date: Jan 2012
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All Pro's beginner routine is what I'll recommend.
or
StrongLifts 5x5 with alternating dips and chinups as accessory exercises like the first version of the program was written.
Pick one and eat at a calorie surplus.
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12-01-2013, 11:24 AM #25Registered User
- Join Date: Oct 2013
- Age: 39
- Posts: 326
- Rep Power: 187
More fat loss than gains
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12-01-2013, 11:45 AM #26Registered User
- Join Date: Jun 2013
- Age: 35
- Posts: 1,498
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Lol, fat loss has to do with diet....Originally Posted by Seosamh013
), run a program that matches your goals.
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