StrongLifts 5x5 Review - Does it Work? | Professional Powerlifter Reviews
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- เผยแพร่เมื่อ 22 พ.ค. 2024
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In this video, I review Stronglifts 5x5, one of the most common powerlifting programs. This program is for novices and uses linear progression to drive gains in the squat, bench, and deadlift. The program uses an A and B workout style where you add weight to a lift every time you are exposed to it. Some people have criticized this for being too simplistic and I wanted to give my take as a professional powerlifter on the subject. Hope you enjoy! Blessings - กีฬา
I can't speak enough about how great the 5x5 stronglift program is. I was introduced to it while recovering from my 1st bout with cancer. It helped to rebuild my body of a devastating battle. I then kept it going as maintenance to keep my functional strength. Then came my 2nd and 3rd bout with the good Ole cancer. Each time, this program was there to help with the post treatment rebuilding process. It's simple, and it targets all the major groups of muscle needed for a functional life. For me, this program was not about aesthetics or competitive level weight lifting. It's about regaining functional strength and maintaining it.
Mate I feel like we're kindred souls. My first fight with an extremely rare stage 3 cancer was in 1998. 100% I would not have survived if not for my fitness and strength. I subsequently spent 14 years bedbound and have had more fights since but despite doctors saying I would not survive. Doctors telling me I'd never walk etc I learned to walk again in 2012 and in 2014 got myself to a point where I was doing a 5x5 programme during which I started out lifting a 6'4" 100kg bodybuilder, who's had the luxury of being healthy his entire life. After 4 months of training at a bodyweight of 80kg I was deadlifting 205kg.
Unfortunately since then I've had more major health issues which being strong could not prevent but I swear by the 5x5 stronglifts. Hopefully I'll be getting back into another program of it soon after battling health issues and being unable to exercise for the last 3 years.
Hope all is well with you and you're getting stronger everyday. You're an inspiration and never forget it. Only the best and strongest people are tested in the way you and I have been. All the best to you!!
@@MalamuteMan1 First of all, wishing you the best in your healing journey. Secondly, may I ask what your starting deadlift was? Lifting 205kg after 4 months of training is impressive as heck
I have been working out for almost 5 years. Before, I focused on bodybuilding, and then I transitioned to boxing. Now that I am 25, I have lost my original passion for working out.
However, I recently discovered the 5x5 program and decided to give it a try. I have been following it for a week now, and I feel great. I no longer feel confused in the gym. I understand my goals and know when to go to the gym and when to rest.
Following this program has helped me organize my schedule. I am very grateful that you shared this video, as it has provided me with more insight into the program.
I am confident that by sticking to it, I will become stronger and more athletic. Even now, when I look in the mirror, I feel like I have already gained some muscle.
It's as if my gym spirit has been reignited! Thank you for this informative video.
Great overview man!
After trying to start in the gym many times before, SL has finally given me a clear method and goals, with good reasons for keeping to it. I have to also credit Rip for making the case for compound lifts over isolation or machines.
Wow great video. Starting this program now. Explained everything so well
I was surprised to see you made this video, but enjoyed it. I started my lifting journey with strong lifts 6 years ago. I liked the simplicity of it and started with the weights you have in your video. And it got me into powerlifting. EvolveAI user now and enjoying it.
Great - this is a program worth covering, more to come! Blessings
Me too love this 5x5 strong lifting, I have been doing this for years and so enjoy it then the 5 days training routine
🤜🤛 thank you for this explanation. Really appreciate your insights.
Awesome, concise, and helpful explanation of strong lifts 5x5. I just learned I had run it wrong for months. Wish I would have seen this video a long long time ago. Thank you.
Glad it was helpful and stay on the gains! Blessings
If you were consistent in the gym... You did it right. You only have to recalibrate and that gives a different motivational boost.
Started out weight lifting with StrongLifts 5X5 this when I was 17 back in 2012. Really taught me discipline, habit and patience. Still remember people starting at me on an empty bar at the gym. Few months later, I was squatting 120kgs 5X5 3 times a week. Great program
I'm 51 and managed to get a couple of state-level records before the pandemic. Given that I've always been overweight and deconditioned (with the expected ankle and knee issues), I've found that starting with the empty bar and getting tons of practice in the movements really helps with mobility, balance, confidence and building work capacity before getting into the really heavy weights. I just think stronglifts 5x5 is better for people who are not already athletic. On my first run, I felt my ankle start to roll during a squat with only 75lbs on my back (at well over 300lbs body weight). I was super happy I started light.
That's a great perspective and it does allow for a lot of extra practice when you start light - thanks for sharing. Blessings
Great video. 5x5 demonstrates how powerful simplicity might be.
Definitely - it is simple but very effective for people starting out who will get stronger as long as they are consistent. Blessings
I was skeptical about how many memes there are in the video but they actually retained my attention❤
Watched you years ago glad your back.
For sure! More to come (as long as I can make the time :) ) Blessings
I also started 5x5 some 10years ago when i got the barbel bug, it was really cool, i mean it was like the most hardcore program you can do for strenght vs the brosplit that was cancer back then.
now after i resume strenght training after taking years of break bc of sickness i got into 5/3/1 and now GZCLP
Started 5x5 in 2018 when I had access to a training room at work. Changed work location twice and had covid lockdown which stopped all 5x5 training. Now I have moved into a house where we just build a nice training room with a half rack, barbell, weight and bench. So now I am back at training 5x5 🙂
Awesome! Stay on the gains! Blessings
Keep going! God bless you.
Great way to get people a base to go off of and/or just don't have the time !
Def Brandon, a solid starting point for people who are new to lifting - one of my favorite novice programs. Blessings
Stronglifts is amazing. Its a really good amount of volume and a ton of skill work for a general strength program. I think it would be easily transferable to powerlifting or bodybuilding.
Nice review man!! Do a review about Yvysaur 4x4 I think so interesting this one💪🏻
I'll add that one to the list - had not heard of it before so thanks! Blessings
Just love how Blevins explains perfectly 😄👌
Thanks for the support! Blessings
I did a modified version of 5x5 , where instead of adding weight every training I would increase reps, so If I start with 5 reps i progress to 6 reps and the then 7 reps, after I would add weight to the lifts and go back to 5.In 4 months my squat went to 175kg for 5 reps, deadlift 180kg for 5 reps, bench press 150 kg bend over rows 130 kg and ohp 75kg
I do 6X5 Soviet Step Loading. Really works.
Doing this and also resting 48 hours between workouts is perfect so . Monday workout A, Thursday workout B, Sunday workout A etc etc etc 3 workouts a week enough rest for recovery and nervous system recovery.
I do 5×5 for arm wrestling training and it has improved me , sometimes I do 10×3 as well
I made SOLID gains on this program when I was first starting out. Great breakdown. Would love to see more program overviews and your opinions on them 💪🏽
That's great! It is a solid program for beginners and I will look into some other programs to do reviews on as well - blessings.
I’ve been lifting consistently for 4 years and hit a plateau with progressive overload. 5x5 lifts helped me break through the plateau and I’ve got PR’s on all of these movements.
Sweet, stay on the gains! Blessings
Loving the flashback to the old whiteboard days
I love the whiteboard - planning to keep using it and do some more of these :) Blessings
I did it for 12 weeks and then moved to madcow. I added 100lbs to my squat and deadlift and I used to hate them now I love them
Awesome! Sounds like you got but by the iron bug :) Blessings
Great Video!
Thanks! Appreciate the support. Blessings
This program works and it stops you from getting injured due to all the practice in the first couple months with low weights.
I started with 5x5, added pullup/knee raises. After 2 deloads went into 3x5. Broke the 1,000lb club easy.
DId this plan years ago as a complete noob. Leg strenght exploded, Only problem is I found upper body strength just suffered because i was so burned out by all squating. Im thinking of Interchanging Press/ Bench press with the squat week to week.
Stronglifts is the best! And a very reasonable price for the amount of information you get in the programme and advice on accessory exercises.
Stronglifts works because you are working your body hard.
Just work as hard as you can, good nutrition and plenty of sleep as you will find when you get further into the programme it will beat you up. As much sleep and good nutrition as you can get and you will see amazing results
starting at 50% very frustrating but then i've had a squat rack gather dust for ages. Up till now i go hard out for 2 weeks then nothing for 5 weeks or so. I just finished 3rd work out week one, i'm establishing all the little habits before during and after the workout before it gets serious. feels like will be a month to establish all these habits so nothing new once the bar starts to get heavy and have to do everything with a bunch of fatigue. PS i don't have a bench so i'm doing pushups and going to add plates to my mid back. bit awkward to put them there but until get to 20kg shouldn't be too much drama. By that stage i should have worked out a way to do it. I'm not againt duct taping the weight plates together. i think before get to that stage will have a bench, will go light so get used to bench press which i don't normally do. I'm happy i finally made the commitment to it. I was going to just do squats and get into running 5k's so didn't want upper body mass but who am i kidding haha
Try floor press.
This is true: 5×5 was great for me - for 6-9 months on squats and DL. Pressing got nowhere. Just not enough, and squatting heavy before pressing (as the months went on) took too much out of pressing.
I would do GSLP now, however, if i were starting out, because of the amrap set.
If you fail three workouts in a row at 5×5, deload. Fail three workouts in a row again, deload + switch to 3×5. Three fails in a row at 3×5, deload + switch to 3×3. Three fails in a row at 3×3, deload + switch to 1×3.
Would the app switch to 1x3 or would I change the program to the 1x3 for my 5 exercises.
I understand that the 1x3 is the last of the 5x5 steps before the mad cow program.
I always found 5x5 squats 3 days a week is way too much volume for me. What worked was doing 3x5 on squats but keep the 5x5 for upper body. At the late stage of linear progression I would make the second workout of the week technique day to help with recovery.
By time lifting (not numbers, lol), I guess I'm intermediate now. I've heard people recommend going back to stronglifts ever now and then. Would you agree with that? I started with starting strength but this looks like a lot of fun so I'd love to give it a go.
It works. I put on 10 kg easily with this. But i injured my back and its never the same again so i would strong advise you to get coaching for deadlift. It needs a lot of technique to get it right. A small mistake can be very severe since its 100 plus kg on your tiny spine discs.
Hi Garrett well I started to work out on strong lifts i hope to go farther than I have before thanks
Awesome! Please check back in and comment how it goes. Stay on the gains! Blessings
Just to be clear - you only deload if you stall 2 workouts in a row, right?
Ive just had acl surgery do you think this program would work with everything but squats because i need to focus on other excersizes for that
I liked the way u explained it. I’ve done StrongLifts 5yrs ago.
I’m about to run it again but I’m going to do squats only once per week cause I do like to run on the treadmill (gotta keep my knees healthy)
Here’s a question for u: once I get back to my old working weights, can I just switch to an auto-regulated progression n keep 5x5 running longer?
What’s ur take?
If you are still making progress you can keep on the LP but if you stall going to a more complex option is certainly fine. Blessings
I did this for a couple months in college and man my body changed quick! But honestly I didn’t like the way I was looking. I was getting so toned, somehow I felt like it made me look 20 years older. Is that a thing? I don’t know why so I just stopped working out altogether and didn’t go back for like 7 more years come to think of it. Wow looking bsck I didn’t realize why I had gained so much weight. I don’t think I realized how much of being in shape was due to… working out haha. When you’re transitioning from being young either high metabolism and activity without realizing it, it’s kind of an adjustment.
Anyway, what do you do when you feel workouts are making you look worse? I was thinking maybe it’s due to the TYPE of workouts just throwing off my ratios of how I wanted my body to look ideally but idk that’s hard to pinpoint.
This is a great review thanks i tried this workout a while ago i got up to about 150 on the squat bp and the dl but i hit the wall and felt badly over trained badly and I couldn't understand why thanks
No problem. Blessings
You're not sleeping enough probably staying up until 2am playing COD you gotta go to bed at 10pm wake up at 6
Stronglifts 5x5 is really good. I like the simplicity because it's just effective.
Especially if you don't want to spend all your time in the gym
For sure - I like how straightforward it is as well. Blessings
as a TOTAL NOOB DL with 2 25s is a bit heavy for some tbh, some recommend two 10kg plates if they're the right height (for 40kg total starting weight if using a standard 20kg bar), or bumper plates, or stacking other weights under the plates on the bar, anything to get it to the right height really.
if you told me in my first year of consistent lifting i would hit a 1RM of 100kg squat in the summer and by the end of the year swapping to stronglifts 5x5 would have me squatting over 100kg 5x5 i never would have believed you. i cut out a lot of extra conditioning and hypertrophy work and metabolic style workouts that were confusing, difficult to track, difficult to pace myself for, and which honestly put me in a really bad mood, and focused specifically on strength, which i actually enjoy doing.
Don't Americans use pounds to measure and not kilograms??
Hence, 25 refers to lbs, not kg
Yes, I started incorporating big 3s from stronglifts 5X5, then Madcow, I got some decent gains and it kinda changed my workouts thereafter as I was done with bro split bb bs
Lot's of people have used those 2 - how did you like Madcow? Blessings
@@gjmjblevins Thanks, great to hear from you. I stalled quite early and couldn’t complete madcow, may be I had used aggressive percentages based on 1 RM. Still, I was able to improve my strength upon stronglifts 5x5.
I did 5 ×5 FOREVER never had the consistency my heaviest lift was 315 ish on the squat ive been doing doing like 8 sets of 12 one these big lifts lately then i drop reps at the 8th 9th sets i do like 2 sets and just keep adding weight i feel like it good doing sets of 12 or 15 i am fat week hopping to get in shape whould love some advice thanks
Can this method be used to build good muscle & obviously strength as opposed to bro splits
I do a 5x5x5. Basically all the 5 exercises, 5 sets of 5 reps each, 6 days a week.
For the 3x5 what weight should you start after 5x5 was milked out?
I’ve been doing SL 5x5 3-4x a week at home to avoid the gym crowd but looking to switch to doing SL 2x a week at home such as F/Sat and hit the gym M/W…does anyone have any workout routines I can do in the gym that DOES NOT USE the squat rack but geared towards upper body to help transition to my SL workout?
As someone who’s been at the gym for a year and a half and wants to begin sulking strength training to my workouts, I’m still a little bit confused. Am I supposed to add workouts A and B to my current workout plan? Won’t I get exhausted performing these lifts even though it’s allowed to my current plan? Or is that the part where i should start to ‘de load’ as mentioned in your video? I really want to start applying strength training mainly because I’m beginning to SEE the results, but not actually FEEL them. Respect the content, keep up the hard work. Thanks 😁
most sources say no, dont try to do a ton of extra shit as well as sl5x5
At first it will feel awkward to put your other workout on the shelf. Try only this method for 8-12 weeks. You'll be pleasantly surprised at how your body transforms WITHOUT the accessory exercises in as little as 6 workouts. Most recommend conditioning or stretching/mobility for 30-45 minutes on the in-between days.
@@godizself1 dude, thank you soo soo much for your reply! Proud to report that I started strength training this week and logged a PR in squats and bench press! It definitely feels awkward as I find myself not knowing what to do on the in between days, but I’ve made a plan and I’m keen on taking it seriously. I will most certainly start mobility exercises on the in-between days, then again soo much for this 🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻
@@harrymontague1155 Kudos to your enthusiasm and PR's
Clarence Kennedy said this, madcow and candito 6 week were some of the best free programs for beginner and intermediate.
I think both have advantages and disadvantages but both have been used by a lot of people to great success. Blessings
On deadlift, is it 1 rep x 5 sets? Or 1 set x 5 reps?
I was thinking about trying it again iam a older trainer iam 61 but iam a little thick headed about this thanks
No problem - stay on the gains! Blessings
Going to try this thanks
I’m 65 and have done this on and off for 10yrs. When I start back in I start very light and always focus on form over weight. Less time in the gym and hiking mountains feels effortless due to the strength. By far my favourite routine.
loved this program the app is great
For sure - great place to start. Blessings
How should I assess myself when I choose a program level? I started working out at gym 10 months ago but I was bro splitting and my squats and benches didn’t progressed much. Is it ok to use stronglifts or am I still a beginner?
You can but you might want to check out my video on GZCLP - it is a little more advanced and might fit you better. Blessings
Its very solid for getting good at compound lifts
For sure. Lot's of people have found success on it. Blessings
2:07 caught me tf off guard😂😂😂
All fake I assuere you :) blessings
Would it be ok to do powerlifting style squat on one day and highbar atg on another?
You could but that might make engraining proper form tougher since you are getting less practice. But if you already have pretty good form it might be a great idea! Blessings
How to warm up?
Sir, hitting multiple walls, Instead of 3x5. Could one do 5x4 then 4x4, to end up doing 4x3?
Instead of changing the template I would strongly advise checking out GZCLP - it uses that style of pregression and I have a video explaining it as well. I think that will be a great place for you to go next. Blessings
i have a seriouse question i have been lifting for 9 months and i want to try this program but i am not shure if i should start with my 5rep on each exercise becouse i have the teqnice and i dont want any easy weeks so can i just start doing 5 reps or whould i hit instant plato and thx for the video it was awsome :)
Easy (or rather easier) weeks are ok to have - but if you aleady have some experience you can start with about 85% of your 5RM (so take you best 5RM and then use 85% of that to start). Blessings
@@gjmjblevins thank you very much 👍
The question is, is the bench press exercise enough for the chest muscles to grow?
It is a great exercise for chest development but you might also want to add in some others as you find you need more volume - especially incline bench versions. Blessings
Yes
Any recommendations for a program after linear progression?
I would advise something that is at least a month between tests, then 12 weeks or so between tests, and then full blown block periodized programming. Blessings
I'm thinking im an idiot because i cant tell if im doing this right, especially because of the app
Are we doing 25 sets (5 sets of 5 reps, of 5 different weights) or are we doing 25 reps (5 sets of 5 reps of 5 different weights?)
Hi, a 5x5 (5 sets x 5 reps) means 25 reps total - this is how many "working" reps you do with the 5x5 exercises. 25 sets would probably end you :) Always ask and you will stay on the right path! Blessings
@@gjmjblevins lol, yes! 25 sets was tedious! I was thinking: there's no way I'm doing this right. I appreciate the explanation, I'm going to forgo the app, and just keep track of my progress by logging my progress manually (with Hevy or something)
Can we incorporate 5×5 into upper lower body splits which is divided into 4 days over the week
You could - but once you start changing templates it really becomes your own program (which is fine). Making training your own is something we all do eventually :) Blessings
No
I did this for a while, kind of. My 5x5s were once a week but every group got hit twice, once with a 5x5 and another time with two rounds of reverse drop sets of 10 (weight goes up instead of down with no rest, so 10 reps, add weight, 10 reps, add weight, 10 reps). During this time I feel like both my physique and strength were at my best. Now I'm considering either going back to that or just doing 5x5 for core movements two or three times a week. Something about that just always felt the best.
Why squats every workout instead of just alternating squats and deadlift?
Squats build your deadlift and deadlifts tax your recovery more.
You're not supposed to drop 10% after failing once, but 3 times in a row.
I’ve been adding weight every set . Am I doing it wrong or hurting the intended results?
It's proper to add 5 lbs to each workout (A and B) until you can't then it may require deload or 3x5's. Our bodies are impressive when we go hard and slow over time.
wait wait wait what the vid the kid getting crushed during weighted squats i need to see that the guy doesnt look okay
:) 100% fake I can assure you - good editing though. Blessings
Just start with 3x5 and end with it imo. Linear progression is dead at that point.
Interesting perspective - thanks for sharing. Blessings
As a beginner, I fear deadlift with 5 reps range. I think that it would be better to start with higher rep ranges, but I guess I am wrong
Also, maybe I missed but 2 warmup sets before 5x5 with working weight are pretty important
Yes, warmups are certainly needed before the working sets and with deadlift 5s can be a little heavy so be sure to start light and make sure you can focus on each rep. I personally like higher reps at times as well for beginners but it all comes down to focus and making sure each rep is as good as you can make it to start engraining proper technique. Stay on the gains! Blessings
@@gjmjblevins thanks!
You would be wrong.
I love the fun poked at redditors lol
All in good fun :) Blessings
Great video, But it’s literally all memes.
2:10 wtf did you just show me
Lol - its confirmed fake so don't be afraid :) Blessings
That's some terrible audio quality. I'm sure the rest of the video is good but i'll find the information elsewhere.
that memes are really annoying
Would appreciate it if u didnt casually edit in a Video of same dude breaking all his bones in a failed squat, wouldve preferred not to see that.
Short answer: Yes
Long answer: Yeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeessssssssssssssssssss
Can you move to GZCL after this?
I am not adding weight every time 🥲 I am doing it after a couple of weeks. Is that ok?
I used Stronglifts 5x5 -> GZCLP -> Wendler531-> Juggernautai-> EvolveAI 😍 All have worked really well for me at that point in time
Awesome! I know you have been making some great gains! Blessings