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StrongLifts 5x5
#1






Body building isn't everything...its just that being small, weak and puny really sucks!

Remember somewhere out there a little Chinese girl is warming up with your max!

Someday isn't a friggin day of the week


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#2
The original Stronglifts 5X5 workout was as follows:


Work out A:

Squat 5X5
Bench press 5X5
Bent-over row (or T-bar row) 5X5
Dips 3 sets to failure

Work out B:

Squats 5X5
Deadlift 1X5
Press 5X5
Chin ups/pull ups 3 sets to failure

5X5 means five sets and each set is five reps each for a total of 25 reps.  Three sets to failure is self explanatory. 

You alternate the workouts every other day.  So one week (let's say your training Mon-Wed-Fri) would be ABA and the next week BAB then back to ABA and so forth.  The goal is to start with JUST THE BAR.  This ensures that you get proper form down pat.  Then you add 5lbs to the bar EACH WORKOUT.  As you can see, you're squatting three times a week.  So you'll add 5lbs to the bar each workout which means you'll go up 15lbs per week or 60lbs per month.  So if you start with a 45lbs Olympic bar, at the end of month one you'll be squatting 105lbs.  At the end of month three you'll be squatting 225lbs.

The other lifts also go up 5lbs per workout, but since you aren't doing those lifts as often you'll go up a bit slower.  And that's fine.

The goal is to continue this program until you can squat 1.5 times your body weight.  So if you weigh 150lbs then you continue until you can squat 225lbs for 5X5. 

If you're looking to gain weight then eat 6 times per day and up your protein intake.  There are 3500 calories in one pound so if you want to gain one pound a week you need to exceed your BMR by 500 calories per day for that week.  It's simple math. 

And eat clean, not crap.

Oh and by the way, if you've never lifted before and after the first workout you think you're legs are going to fall off....GOOD.  That means you did something positive for yourself.  I trained my nephew and after just the first workout (with just the bar) he was crying by the next workout because his legs were so sore.  Here's the deal...even if you're legs are so sore you don't think you can squat....YOU NEED TO SQUAT ANYWAY.  Trust me...you'll feel better afterwards as it gets the blood flowing and removes all the crap that's making your muscles sore.  Everyone that's worked legs goes through the same thing and so will you.  Don't quit...squat!
Body building isn't everything...its just that being small, weak and puny really sucks!

Remember somewhere out there a little Chinese girl is warming up with your max!

Someday isn't a friggin day of the week


Reply


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