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Message
OT Workout crew: Stronglifts 5x5
Posted on 12/6/16 at 8:54 am
Posted on 12/6/16 at 8:54 am
anyone use this as a sole workout plan? also, only have dumbbells at the house, so would have to be a modified plan.
LINK
LINK
This post was edited on 12/6/16 at 8:55 am
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Posted on 12/6/16 at 8:54 am to The Egg
It makes your legs massive.
Posted on 12/6/16 at 8:55 am to The Egg
Seems fine to me
Posted on 12/6/16 at 8:55 am to The Egg
Typically a beginner program but if you're just trying to maintain a reasonable regimen to stay healthy it's fine for long term
Posted on 12/6/16 at 8:56 am to The Egg
I used it as a beginner. Definitely helps you get there in terms of strength. It does get stale after some time and you'll find yourself throwing in accessory lifts.
Posted on 12/6/16 at 8:57 am to The Egg
I use it and I like it.
You're going to get the gym bro elitists in here any minute telling you how you "can't stick with a linear progression plan forever"
Ignore that crap. Do the 5x5...no it won't last for ever, but it does work very well.
You're going to get the gym bro elitists in here any minute telling you how you "can't stick with a linear progression plan forever"
Ignore that crap. Do the 5x5...no it won't last for ever, but it does work very well.
Posted on 12/6/16 at 8:58 am to The Egg
It works but it's boring.
Posted on 12/6/16 at 8:59 am to CptRusty
yeah this is gonna be for maintenance, mostly
i'm winding down the body beast program now, only 2 weeks left with it and have gotten good results, but just needed to maintain after finishing.
i'm winding down the body beast program now, only 2 weeks left with it and have gotten good results, but just needed to maintain after finishing.
Posted on 12/6/16 at 9:00 am to The Egg
Best workout/program is the one you'll actually do. I like 5x5 programs. If you wanna chase a rabbit check out a 3x3 tier system. It's way more in depth but it would be something good to transfer to once you got comfortable with the program you posted.
Posted on 12/6/16 at 9:00 am to The Egg
Only works if you are new to lifting(new to it all together or getting back into it after a hiatus). It's good for noob gains but thats about it. Eventually you will plateau under this system. It's mean for beginners.
Myself I do Reverse Pyramid style for 3 sets on my lifts.
Set 1 - As much weight as you can possibly do for 6-8 reps(4-6 for weighted chins and dead lifts)
Set 2 - Remove 10% of the weight and do one more rep than you did on Set 1
Set 3 - Remove 10% of the weight and do one more rep than you did on Set 2
Myself I do Reverse Pyramid style for 3 sets on my lifts.
Set 1 - As much weight as you can possibly do for 6-8 reps(4-6 for weighted chins and dead lifts)
Set 2 - Remove 10% of the weight and do one more rep than you did on Set 1
Set 3 - Remove 10% of the weight and do one more rep than you did on Set 2
Posted on 12/6/16 at 9:00 am to The Egg
quote:
yeah this is gonna be for maintenance, mostly
hmm in that case 5x5 may not be your thing.
I don't know what body beast is, but 5x5 is a beginner program, I was assuming you were asking from that standpoint.
Posted on 12/6/16 at 9:01 am to The Egg
Only 3 exercises?
For those who have done strictly this how long did these workouts take you? Feel like I'd be done in 30 minutes.
I do 5x5 for my main lifts then pump it out for the rest of my workout.
For those who have done strictly this how long did these workouts take you? Feel like I'd be done in 30 minutes.
I do 5x5 for my main lifts then pump it out for the rest of my workout.
Posted on 12/6/16 at 9:03 am to The Egg
I like it because it's simple and basic. It is too many presses, though. I usually add pull ups or chins to balance that out a little. Aerobic rowing might help too.
Otherwise - it's not even 1 pull per press.
(ETA: It's very effective in getting you to optimal load within 12 weeks - sooner if you halfway know what you're doing.)
Otherwise - it's not even 1 pull per press.
(ETA: It's very effective in getting you to optimal load within 12 weeks - sooner if you halfway know what you're doing.)
This post was edited on 12/6/16 at 9:05 am
Posted on 12/6/16 at 9:03 am to The Egg
I do it, but I have also thrown in other exercises along the way. I started it after I had a liver issue and dropped to 135lbs, I'm up to 170 now. As another posted stated, my legs are the biggest gainer.
Also there is a really good free strong lifts app you can download, it does a great job of keeping up with everything. It's a must have if you start the program
Also there is a really good free strong lifts app you can download, it does a great job of keeping up with everything. It's a must have if you start the program
This post was edited on 12/6/16 at 9:06 am
Posted on 12/6/16 at 9:04 am to The Egg
I'm 30 years old and have been in the gym regularly since college but hadn't squated since high school. I'm 5'9 172. I started squating at something like 95lbs and im up to 305 now. Maxed out overhead at 160, but I'm still climbing with the other lifts.
The key is to stick to the regimen. If you are in the gym anyway, it will feel like you aren't doing anything. After I'd get done with those lifts I would isolate arms and abs until I got tired. It works.
The key is to stick to the regimen. If you are in the gym anyway, it will feel like you aren't doing anything. After I'd get done with those lifts I would isolate arms and abs until I got tired. It works.
Posted on 12/6/16 at 9:05 am to Lazy But Talented
I go to the gym 4x a week
2 of those days I only do one lift. On Saturdays I only do dead lifts(and sometimes follow it up with calf raises). On Wednesdays I only do squats(and sometimes calf raises after).
I am a believer that squats/dead lifts are the two most important lifts, so its why I dedicate my workout to ONLY doing those, so I give max effort.
On Mondays I do Bench, Close Grip Bench, Shrugs, and Rows.
On Thursdays I do Overhead Press, Paused Bench, Pushdowns, and Weighted Chins
Mondays/Thursdays take me about an hour
2 of those days I only do one lift. On Saturdays I only do dead lifts(and sometimes follow it up with calf raises). On Wednesdays I only do squats(and sometimes calf raises after).
I am a believer that squats/dead lifts are the two most important lifts, so its why I dedicate my workout to ONLY doing those, so I give max effort.
On Mondays I do Bench, Close Grip Bench, Shrugs, and Rows.
On Thursdays I do Overhead Press, Paused Bench, Pushdowns, and Weighted Chins
Mondays/Thursdays take me about an hour
Posted on 12/6/16 at 9:06 am to Lazy But Talented
quote:
Only 3 exercises?
For those who have done strictly this how long did these workouts take you? Feel like I'd be done in 30 minutes.
Once you get to the point where you're actually pushing to get through the sets you have to rest quite a bit between sets. It takes longer than 30 minutes to get through a routine, but that said, I do add in accessory exercises to target muscles that the 5x5 doesn't really hit hard.
Posted on 12/6/16 at 9:07 am to CptRusty
On core lifts(Dead Lift, Squat, Bench, Overhead Press, Weighted Chins) I take 5 minutes between sets. I read its better to take longer rest for these lifts so you can give better effort.
On accessory lifts I take 3 minutes between sets
On accessory lifts I take 3 minutes between sets
Posted on 12/6/16 at 9:11 am to The Egg
I use it and have for almost 2 years. I like it because it is easy and I'm in and out of the gym in 30 minutes including warm-up and cool down stretches.
I also go to the gym 5 times a week. I plateaued bad after about 6-7 months and had to drop to 3x3, build some more strength and then went back to 5x5.
It is very much a beginners plan but it is easy and quick.
I also go to the gym 5 times a week. I plateaued bad after about 6-7 months and had to drop to 3x3, build some more strength and then went back to 5x5.
It is very much a beginners plan but it is easy and quick.
Posted on 12/6/16 at 9:15 am to CptRusty
quote:
I use it and I like it.
You're going to get the gym bro elitists in here any minute telling you how you "can't stick with a linear progression plan forever"
Ignore that crap. Do the 5x5...no it won't last for ever, but it does work very well.
It doesn't matter what the program is, as long as you go until failure you're guaranteed results.
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