5x5 stronglifts progress

FrameWalker · 2016-06-24T15:58:29+00:00

If you do 5x5 supplement with extra arm stuff at each workout. It puts on mass that makes you bigger and that mass goes evtywhere especially legs core and chest. I think more back stuff and more arm stuff is needed for balance

SW9876 · 2016-06-24T15:45:47+00:00

Go read the website. There is a MASSIVE amount of information available for you there.

SnarkyFella · 2016-06-24T16:23:26+00:00

For deadlift do 1 set of 5 @ 135 lbs to warm up. Then one set with working weight. That's it. 5x5 is considered a beginner/novice program but follows a simple formula. If you are seeing progress in the amount of weight you can handle, stay on it. Read the stronglifts website 2-3 times to make sure you have all of the details.

30fretibanezguy · 2016-06-24T16:19:07+00:00

As someone who was probably in a similar position to you when I tried stronglifts

It is honestly a really brilliant first proper routine. After about 4 weeks I already felt like I was filling out and the amount I could lift grew massively. Only problem is its boring/monotonous as fuck. Stick at it for the 12 weeks and you'll be glad tho

look4wolfpack · 2016-06-24T17:39:12+00:00

STRONGlifts is a strength program. Strength ≠ Aesthetics. I can't stress this enough.

Strength is defined as how much you can lift for the core competitive lifts like squat, deadlift, bench press, press, and sometimes row. These are 'fundamental' compound movements and if you are lifting heavy on these you will be strong.

Aesthetics has very little to do with strength, and is focused on working muscle groups that increase sex appeal. A perfect example is the lateral deltoid. Not a single workout in a strength program like stronglifts, starting strength, etc. is going to adequately hit the middle delt. Therefore, your shoulders will look unimpressive even when you can bench and row large weights. The exercise that directly targets the lateral deltoid is the lateral raise, which has almost nothing to do with strength (you won't be able to do even nearly as much as what you bicep curl, let alone what you bench). Without doing exercises like lateral raises your lateral deltoid will lag behind other muscles in size and growth, which is not aesthetic. However, the lateral raise is not necessary (and rarely prescribed) for strength or in strength programs.

Strong lifts is a beginner strength program anyways. All you have to do is add the core lifts (squat, deadlift, row, bench press) to your regular weekly routine. That's it. As long as you do each of those lifts at least once per week, and do them heavy with at least 3 sets (not including warm up set), you will get stronger as you increase the weight. It's not complicated. However for aesthetics, you have to focus on adding exercises to your routine that target specifically aesthetic muscles like shoulders, biceps, forearms, calves, abs, and lats. None of which are adequately worked by strength programs alone in 99% of cases.

RedditAdminsSuck_88 · 2016-06-24T15:42:58+00:00

I have the iphone app and it says only one set of deadlifts? Should i ignore this?

Do no more than 2 sets max.

Dead Lift is probably the only lift out there where I will advise not to go as heavy as you possibly can(i.e. go as high as you can possibly lift off the ground). It's not worth it. I've gotten too greedy in the past multiple times and put too much weight on the bar and ended up wrecking my lower back to the point where I had to sit out a week or two at the gym to recover. A lot of lower back injuries are delayed, meaning you won't feel the full brunt of the pain and agony until a few hours after you lifted and did the damage. For dead lift I recommend only going as heavy as you can control, meaning perfect form and not any hint of a rounded back.

MeatCurtainRod · 2016-06-24T15:28:39+00:00

5x5 stronglifts focuses on core strength, and not really aesthetics. If you really care about aesthetics, you would need to work out using isolated muscle groups and have a strict diet.

5x5 stronglifts is a 90 day program, but there is nothing stopping you from taking longer. I don't have any pics, but I only use 5x5 during the summer season that involves all my hiking and stuff, and I can say that it only focuses on strength and NOT looks or definition or toning or anything like that.

TissueBabies · 2016-06-24T18:47:16+00:00

One thing to keep in mind is that 5x5 doesn't leave you feeling pooped like other programs. I have yet to walk a way sore from a 5x5 workout, but my lifts do get better.

Lsegundo · 2016-06-24T22:49:26+00:00

I love it! squatted 225lb 5x5 last workout. added 5 lbs each workout with no missed sets. Probably going to stay on SL through the summer then goto an intermediate workout.

Thinking of dropping back to 180lbs. I watched my squat on video and was an inch or two above parallel. I was going lower when the weights were under 200.

I can see a slight difference in my appearance. My diet was fairly strict for the last couple months and I ate lots of protein. Looking forward to seing what I look like next summer.

BigBlackChad · 2016-06-25T17:19:58+00:00

I would recommend ICF 5x5 its strong lifts with accessories to look aesthetic. I have gotten bigger arms and a bigger chest since I have been doing it. When you bf% percentage gets low , do some vaccums and you'll be sexy bro lol

TrumpRules2016 · 2016-06-24T15:24:39+00:00

Diet is what will determine how big you get. I don't do 5x5 per say, but I do usually keep my rep range in the 1-5 range and I see great results. I'm ripped and my muscles are dense. You need to be getting stronger and you will see results. Make sure you are eating enough protein.

TheInkerman · 2016-06-24T16:49:52+00:00

I was actually in your exact position; I'd been going to the gym for about 2 years, relatively intensely, and not doing 5x5 (my gym did not have a bar, only dumbells). I did have definition; I had big arms and pecs, and using a machine I still had large thighs, and my back was quite big.

Over the last few months I switched to the college gym and started doing 5x5, plus shoulders, situps, bicep curls, and tricep skullcrushers (I think you need to do extra arm stuff for 5x5, especially if you've been going to the gym for a while already).

I don't have pics, but I would say without a doubt I am bigger. 5x5 hasn't necessarily increased my definition or aesthetics, but I have definitely increased in size in my shoulders and back. 5x5 will make you bigger, but not increase (and may even decrease) definition. It will, however, make you physically stronger as well. I also read somewhere (I think a write up of Hugh Jackman's workout) that it was actually better to increase strength before doing 'bodybuilding' workouts, because having that extra strength allows you to lift higher weights at the higher rep level.

I'm going to stick with it until the college gym gets crowded again in the Fall, and we'll see how busy it gets.

Title	5x5 stronglifts progress
Author	redpillthrowaway1111
Upvotes	4
Comments	31
Date	June 24, 2016 3:11 PM UTC (10 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/4pnd3a/5x5_stronglifts_progress/
Archive Link	https://theredarchive.com/r/askTRP/5x5-stronglifts-progress.107362 https://theredarchive.com/post/107362

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