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  1. #1
    Registered User R5GT's Avatar
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    StrongLifts 5×5 for mass?

    I am still relativity new to lifting and i know this is an old program,but i am just wondering if this is good for building mass or is it mainly for strength? How is it possible to hit every muscle with just Squat, Bench Press,Overhead Press,Barbell Row and deadlifts. there is no isolation movements at all, I like the sound of the program, its very simple and makes it easy to focus all your energy into those lifts. It just seems to go against alot of other programs in terms of variety of exercises.
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    it works, if those are your issues with it I would look at Fierce 5 linked below.
    Similar approach to the compounds but with some isolation work.

    Size comes from food. no need to worry about strength-hypertrophy distinction as a beginner
    5 day full body crew

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
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  3. #3
    Registered User Malversation's Avatar
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    Originally Posted by R5GT View Post
    I am still relativity new to lifting and i know this is an old program,but i am just wondering if this is good for building mass or is it mainly for strength? How is it possible to hit every muscle with just Squat, Bench Press,Overhead Press,Barbell Row and deadlifts. there is no isolation movements at all, I like the sound of the program, its very simple and makes it easy to focus all your energy into those lifts. It just seems to go against alot of other programs in terms of variety of exercises.
    Well lets go over what muscles these work:
    Deadlift:
    Lower Back,
    Spinal Erectors,
    Abdominals,
    Forearms,
    Biceps,
    Traps,
    Lats,
    Hamstrings,
    Quadriceps and
    Glutes

    Back Squat:
    Lower Back,
    Spinal Erectors,
    Abdominals,
    Quadriceps,
    Glutes,
    Calves,
    Abductors and
    etc.

    Bench Press:
    Abdominals
    Quadriceps (with leg drive),
    Pecs,
    Triceps and
    Delts

    Overhead Press:
    Abdominals,
    Delts,
    Triceps and
    Biceps

    Barbell Row:
    Abdominals,
    Lower Back,
    Spinal Erectors,
    Biceps,
    Delts,
    Pecs and
    Traps

    (this was written offhand so I may've missed some..)
    Point's you hit basically every muscle with all these lifts.
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  4. #4
    Registered User R5GT's Avatar
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    Would it be ok to switch barbell row for dumbbell rows?
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    Registered User Nubygaines's Avatar
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    might as w well do starti gs strength as stronglifts drops to 3x5 eventually anyway. starting strengthhasyou start at a higher but reasonable starting weigh and teaches the lifts better. if you eat lukeyou have to do with any program then you will grow and lots of it
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  6. #6
    Registered User AD1985's Avatar
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    Stronglifts lacks upper body volume and fails to directly target muscles such as the biceps, medial delts etc.

    It is commonly considered a newb gains routine.
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