If you’re new to weight lifting and want a workout plan that’s easy to follow but brings stunning results, Stronglifts 5×5 could be the one for you. (Yeah, the success stories generally include before and after shots, so you can see what happens when you start training seriously. It shocked me at first, but the workout is a 211 page document! The workout description only required a few pages, but Mehdi fills the rest with excellent fitness and training advice, you’ll want to read it all! The second half of the book is mostly success stories, but they’re fun to read and really motivating, so I consider them an excellent addition. You’ll get both the workout plan and a set of spreadsheets to track your workouts, view progress charts, and more. It’s so basic in concept you might think it won’t work… but then you see the success stories from past users (the program has been out for at least three years now) and you realize it is serious business. Then during week 2, you’ll do workout B twice and workout A once. For example, during week 1 you might do workout A twice and workout B once. You only have to do three workouts per week, with each workout session taking about 45 minutes. Remember how I said this would be simple? I wasn’t exaggerating – the plan is made up of just two workouts that you alternate.
![stronglifts 5x5 vs starting strength stronglifts 5x5 vs starting strength](http://shockingfit.com/wp-content/uploads/2016/03/stronglifts-5x5-alternative-1200x630_c.jpg)
That sounds great for powerlifters if you ask me.
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You won’t be using any fancy (but extremely overrated) machines.īest of all, the focus is on the squat, deadlift, and various pressing movements.
Stronglifts 5x5 vs starting strength free#
The StrongLifts 5×5 plan focuses on compound movements using free weights. You’ll learn the ins and outs of good old-fashioned weight lifting and become familiar with your body. I’d recommend any aspiring powerlifters start with this program and do it for at least 12 weeks before moving on to something like the Westside Barbell workout. But if you’re new to lifting weights, this is an excellent all-around program for you to start with. It’s not a pure powerlifting workout nor is it for bodybuilding.
![stronglifts 5x5 vs starting strength stronglifts 5x5 vs starting strength](https://stronglifts.com/wp-content/uploads/stronglifts-app.jpg)
This workout is for anyone! It works for building muscle, gaining strength, and losing fat. It’s no surprise the program is so popular. It is a very, very simple program, but the results are outstanding! Even better, the program is provided by Mehdi of absolutely free to anyone who wants it! He also answers questions almost daily on the topic, as he has his own forum on the site.The StrongLifts 5×5 workout plan really amazes me. Im not sure if I can post a link, but t-nation is where you can find the basic gist of 5/3/1. you get in get the work done and get out. He understands it takes years to get strong. And his goals are for athletes not only looking to get stronger, but bigger (hypertrophy), and stay mobile. His percentages for reps and sets are derived from Prelpin's strength chart. Break PR's - Break Rep Pr's throughout the year. Progress slowly - helps you to stay on track, and not sabotage your progressĤ. Start Light - starting light allows you to progress forwardģ. Basic multi-joint lifts - bench press, squat, deadlift, and military pressĢ. But he states in his book the philosophy he uses.ġ. Once you know what your goals are there is a template for you. Even after the year I put in, Im still learning, there is just so much information he has in his books. You really have to read his books to understand what he is trying to help you accomplish. I've been running 5/3/1 for over a year now, and have been making great progress. It explains the basic program structure and all the little tweaks/add-ons. If you choose to go the 5/3/1 route, get the "Beyond 5/3/1" ebook. The program allows for A LOT of customization.
Stronglifts 5x5 vs starting strength full#
Progression is slow because you only add weight when you complete a full cycle (four weeks, three if you skip the deload). Week four is a scheduled deload week with light weights and no AMRAP set.
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Your last set of the day is for as many reps as possible (AMRAP) with good form. Week one you do sets of 5, week two it's sets of 3, and week three you do sets of 5, 3, and 1. It uses week-long cycles of different rep ranges. If you are a more advanced lifter and already have relatively high numbers on your lifts, you will stall out on these programs in no time. If you're new to heavy lifting, you can add literally hundreds of pounds to the main lifts in a short period of time. You add weight every single workout and progress that way as long as you can. It has the most detailed instructions for the big lifts of any book available and I can't recommend it enough.Īnyway, Stronglifts and Starting Strength both use linear progression. If you're new to barbell lifts, get a copy of Starting Strength. Stronglifts is a blatant rip-off of Starting Strength.