StrongLifts 5x5

[Punset]

Hi,

Someone recommended me to do this program but when i think about it, how am i gonna progress doing heavy 5 reps for 5 god damn sets ? Isnt that too many sets to even have progression ? It will take a long time for me to increase weight wont it ?

[vhd16]

Hi,

Someone recommended me to do this program but when i think about it, how am i gonna progress doing heavy 5 reps for 5 god damn sets ? Isnt that too many sets to even have progression ? It will take a long time for me to increase weight wont it ?

Wrong forum kid.

Go to workout programs forum . They got ton of info on it.

You need a rack, Olympic barbell and 300lbs of weights to do 5X5

You start real low and progress week by week. Start with just barbell and don't expect overnight results or in 3 months or 6 months, if you really want to lift.

[Synthetickiller]

Hi,

Someone recommended me to do this program but when i think about it, how am i gonna progress doing heavy 5 reps for 5 god damn sets ? Isnt that too many sets to even have progression ? It will take a long time for me to increase weight wont it ?

Try sheiko. Look at my log.You'll thinking 5x5 is a walk in the park. Gains don't come easy.

[KoolDJVader]

Know this will get moved but here goes..

If I recall correctly, Stronglifts has you start very light....think may just be the bar to start so first few weeks should probably be easy.

You may want to pick up a copy of Starting Strength by Mark Rippetoe (available on Kindle). His program has you doing 3 sets of 5 but you start off heavier than you would on Stronglifts. Never did the program since I never heard of anyone other than Bill Starr until a few years ago (and all these 5 rep programs are based on Starr) but seems solid. If you're a true novice, you should progress on a linear program like these for quite a while

[thejosef]

Like KoolDJ said, if you're just starting out, buy the starting strength book, learn the correct form on the main lifts, and do linear progression 3x5. You'll add weight every session, as a novice, and make a ton of progress in a pretty short period of time.. with proper rest and nutrition (Eat!!). It ain't gonna be easy, but it's a proven method.

Then yeah, maybe try Sheiko.

[C123C]

While people have made progress it's more a beginners program as an experienced trainee can't tolerate 5x5 sets across multiple times per week - even starting lightly, the combination of volume and intensity (%1RM) is just too high to sustain. Rippetoe has the best pure beginners program, very vertical scheming/fast progression and 3x5 in volume. Honestly Stronglifts copied a lot of stuff from other people, creating a nice site to make him money, but didn't have a great background. The scheme he has is neither optimal for a beginner nor workable for an experienced trainee. That said, it starts light enough to be workable, focuses on driving big lifts up, performing them frequently, and not diluting efforts with a ton of useless stuff...while not necessarily optimal, it's lightyears ahead of many alternatives. Not trying to tear the guy down as it's far more right than wrong.

If you want to learn about programming and how it changes over time (decrease in frequency of progression, increase in volume for next increment of progression, increase in complexity) as you move from a beginner to intermediate to advanced...read Rippetoe's Practical Programming. It's a great book. Alternatively look at his basic Starting Strength program and compare it to his Texas Method templates.

Quick example using Ripp and Bill Starr's squatting templates (which is largely where SL got inspiration):

Rippetoe has you do 3x5 sets across M/W/F in the squat and make progress (even very small increments) every session in the gym. This is for a pure beginner. Progress = 1 training session
An intermediate lifter might still squat 3x per week but on a heavy/light/medium pattern making weekly progress on the Monday session. Progress = 1 week of training
An advanced lifter will train in multi-week blocks where only after a series of heavier "loading" weeks will a lifter "deload" and make a step or steps to progression. Progress = 5-8 weeks of training as an example.
At an elite level this is much more specialized. Full deload periods are synchronized with major competitions and new record/progress might only be attempted a few times a year.

[vhd16]

How about Jim wendler's 5-3-1 program for beginner?

You can also choose what type of assistance work you can do .

[Domicron]

honestly sounds like you've not read the program or you're just nervous to start.

reread the entire program start to finish and then start at a low weight. you'll see soon enough how it works; it's not that intimidating

[Synthetickiller]

Whatever program you pick, you have to intially get in a lot of volume. This is the only way to learn how to do the lifts properly. Don't focus on maxing. Don't focus on hitting weights even in the 90%+ range. The difference for e beginner between 80% and 95% just isn't enough. Say your max is 150 lb. 80% is 120. 90% is 135 or only a 15 lb jump. You're better off learning technique with 120 for sets of 5 to 8 than for 135 for 3s.


OP, getting stronger is a marathon, not a sprint. It takes time. If you try to rush things, you'll get injured.

[Domicron]

How about Jim wendler's 5-3-1 program for beginner?

You can also choose what type of assistance work you can do .

i bought 5-3-1 and read it. as a novice, i like how straightforward it is, but from my limited understanding of programming, i think it's better for beginners to find a more straightforward, structured program instead of trying to pick their own assistance work.

i really like allpro's, but i understand that for many it can seem too slow with progression. also some people might like doing 5 compound lifts per day.

[Cleveland33]

i bought 5-3-1 and read it. as a novice, i like how straightforward it is, but from my limited understanding of programming, i think it's better for beginners to find a more straightforward, structured program instead of trying to pick their own assistance work.

i really like allpro's, but i understand that for many it can seem too slow with progression. also some people might like doing 5 compound lifts per day.

I always liked 531 because I workout on consecutive days, sometimes 4 days in a row and it isn't a problem.

You can pick assistance work or you can follow a template he has already designed too.