Instead of adding weight from one workout to the next, the intermediate lifter will hit a PR on a weekly and then a monthly basis. Intermediate lifters will need to accept that their rate of progress will be slower than it was when they were just starting out. Over time, as your body adapts, gaining strength becomes progressively more difficult. Much depends on the length of time you’ve been lifting weights, and how well you respond to strength training.īeginners tend to gain strength relatively quickly and can add weight to the bar on a regular basis (in every workout in some cases). Exactly how much stronger is hard to say. What results can you expect with Stronglifts 5×5? And how long will it take to see those results?įirst off, you’re going to get stronger. What Results Can You Expect With Stronglifts 5×5? Then you go back to adding weight in every workout until you get back to the weight you were stuck on. If you fail to get five reps on every set for three workouts in a row, you drop the weight by 10% on that particular lift in the next workout. On the deadlift, add 10 lb (around 5 kilograms).ĭeload when you start missing reps. On the squat, bench press and overhead press, start off by adding 5 lb (around 2.5 kilograms). Your goal is to keep on adding weight to each exercise for as long as you can. In general, the stronger you are, the more rest you’ll need between sets.Īdd weight on each lift when you’re able to do five reps in all five sets. If 5 reps was a real struggle, or if you missed a rep, give yourself 3-5 minutes of rest before attempting the next set. If the last set was easy, 90 seconds of rest should be long enough.
Rest for between 90 seconds and five minutes between sets. The reps decrease on each warm-up set as you get closer to your work weight. Repeat the process until you reach your work weight. Add 10-20 kg (25-45 lb) and do another warm-up set. Start off lifting an empty bar for 2 sets of 5 reps. Week two starts with workout B, and looks like this:īefore your work sets, do several progressively heavier warm-up sets. You take a day of rest between each training day.
The exception is the deadlift, which you do for 1 set of 5 reps. The lifts in workout B are the squat, overhead press, and deadlift.įor each exercise, you do 5 sets of 5 reps. In workout A, you do the squat, bench press, and barbell row. There are two different workouts alternated throughout the week. With Mehdi’s version of 5×5, you perform just five exercises, the so-called big 5 compound lifts, over the course of a week: People found the guide helpful, and it quickly grew in popularity. However, while Mehdi didn’t invent 5×5, he did write a guide about it in 2007. StrongLifts 5×5 is a workout program put together by Belgian lifter Mehdi Hadim.Īlthough guys like Bill Starr and Reg Park seem to get much of the credit for coming up with the 5×5 routine, Mark Berry (who was a champion weightlifter) was writing about it back in the 1930s. Who’s right? Is the 5×5 workout a good way to put on muscle mass? Or should you be using higher reps and lighter weights? What is the Stronglifts 5×5 Workout Program? Others say that if you’re on a 5×5 routine, gaining strength and eating enough, then mass gains are sure to follow.
Some say that 5×5 is mainly for strength, and that you need higher reps in the 6-12 range to build size. Google around for information on the 5×5 workout, and you’ll find plenty of different opinions about whether or not it’s a good way to put on muscle mass.
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