But is it the perfect program? Well perhaps not. The answer to this is an unequivocal yes. But when you are more advanced it will simply be too much for your system to handle, and you won’t be able to recover from it properly. However you should not start off with 3×5 or 1×5 (unless you are quite strong to begin with) because the higher volume with your maximum weight will elicit more gains in muscular size when you are just starting out. But when you have stalled three times on 3x5 you will move on to 1×5, which is effectively a ramped 5×5 as I described earlier. The same thing will happen, in that eventually you will stall on 3×5. This reduced volume will enable you to continue to make strength gains for much longer. So you’ll now be doing 3×5 instead of 5×5. And when you stall a third time you reduce the number of sets to 3. When you stall again (that is you go three workouts without being able to achieve 5 reps on all 5 sets with a particular weight) you de-load again as before. You should then be able to get to a higher weight for 5 sets of 5. That is you reduce the weight by 10% (only on the exercise that you have stalled on) for the next workout, and commence increasing the weights as before. But if you fail a third time you then need to de-load. If you still fail to complete 5 reps on all 5 sets you have one more try the next workout. When this happens you stay on the same weight for the next workout and try again. The time will eventually come of course when you will fail to achieve 5 reps on all 5 sets with the weight you are using. Then progress is made by adding 5lbs each workout to all your lifts except the deadlift, to which 10lb per workout is added.Īll the five sets are done with the same weight, but 2 - 3 warm up sets are done first for each exercise. However if you have been training for a while and these weights are too light, you should still start off with no more than 50% of your current 5 rep max weight. This should ideally be the empty Olympic bar for the squat, bench press and overhead press, 65lb for the bent-over row and 95lb for the deadlift. Mehdi makes a big thing of stating that you should start off with very light weights. How Do You Progress On The Stronglifts 5x5 Program?
Doing more will only make it too difficult for you to recover properly. The reason for this is that deadlifts are extremely demanding (especially if you are squatting in the same workout) and one set is all that is needed. You’ll notice that all the exercises are performed for 5 sets of 5 reps, except the deadlift which is performed for just one set of 5 reps (but two warm-ups sets are done before this one final set). These workouts are alternated over 3 weekly visits to the gym, so each is worked three times every two weeks.
#Stronglifts 5x5 spreadsheet lbs full#
The Stronglifts version of the 5×5 workout comprises of two full body workouts, each with just 3 exercises. And if you follow the routine diligently it will enable you to build tremendous strength, coupled with a corresponding increase in muscular size. And it was further popularized in the 1970s by the renowned strength coach Bill Starr.Ī 5x5 routine is usually done using compound exercises and full body workouts, but it can be done with split systems if desired. It was later used by Arnold Schwarzenegger to lay the foundation of his physique well before he ever used more conventional ‘bodybuilding style’ workouts. This method of training was used by Reg Park in the 1950s to build his exceptional physique. This can be done with the same weight, in which case you would need to do a couple of warm up sets first or you can ‘ramp up’ the weights, so each set gets progressively heavier, but you still do just 5 reps on each of the 5 sets. The 5×5 system of training simply involves doing an exercise for 5 sets of 5 repetitions.
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