Ho ho ho! The StrongLifts 5x5 Tracker for iPhone/iPod is now available on iTunes. You can download it for free by going here right now:

CLICK HERE for StrongLifts 5x5 iPhone/iPod App

With this app you'll never again need paper and pen in the gym. What's more, the app will automatically tell you which workout to do, which exercises and with how much weight. It will even tell you when to deload, and how weight weight to use when you deload. It's not exactly like me coaching you, but we're getting closer to it.

It's all free, there's no need to subscribe, no upsell, no crosssell, no ads, no anything. Consider it my Christmas gift for you. Just get it here:

CLICK HERE for StrongLifts 5x5 iPhone/iPod App

Got to run now, by Grandma unfortunately passed away this week and her funeral is in one hour. Talk to you later.

Merry Christmas,

Mehdi

P.S. Check out the feedback we've already received about the StrongLifts 5x5 app:

"Perfectly Elegant! The perfect app for this type of workout. No disrespect to others who want to be able to modify the exercises but that doesn't make sense. This is for the Stronglifts 5x5 exercise program only. And for that is is perfectly and elegantly designed. Bravo! And thanks!" - THOMAS MAZZONE

"Great, simple tracker for the StrongLifts program. Easy to use and the design is great!" - Igor Zlobinsky

"So easy to use!! Wow this makes the 5x5 program so much easier to follow! Been waiting for this forever." - Jasons

"I just downloaded it for my iPod and it ROCKS!" - Matthew Gerberding

Get the StrongLifts 5x5 Tracker for iPhone/iPod by going here: (it's free)

CLICK HERE for StrongLifts 5x5 iPhone/iPod App

P.P.S. Regarding Android: after talking with an android developer about this, I decided to not pursue android at this moment and stick with iphone/ipod. Here's why: the Android platform is fragmented - different phones, different screen sizes, etc... and this makes it more complicated to support as a result.

My advice is to get an iPod Touch. It doesn't have phone features, so this way you don't get people texting/phoning you when you're in the gym, and you don't get distracted during your training.

STRONGLIFTS BVBA © 2011 All Rights Reserved.

Why did I do this? First because when I created the StrongLifts Memberships for the 300 people who claimed their copy of Mike's system 2 weeks ago, I used their real name as their username. I did this because I strongly believe that an open and honest dialogue starts by using your real name, like everyone does on facebook already, not by hiding behind anonymous nicknames.

The problem is that some people didn't like that a simple google search on their name now returned their training log. This was an obvious privacy issue.

Which leads to the 2nd reason why I made the StrongLifts Community 100% private: we sometimes have Members with nicknames ask us to remove a post or picture or video that they posted because they realized afterwards all of that was public. Keep in mind many people use the exact same nickname on every site or service they register, so anybody can gather information about you and find out who you are with a simple google search (one of my friends does this as part of his hiring process in his company - he's not the only one doing this)

That is, unless you are Member of a private community that google can not access. The StrongLifts Community is now a 100% private club, so every single thing you post or share inside can only be searched, read and viewed by fellow StrongLifts Members. Outsiders can not see what's going on inside, nor can they lurk, read your comments or gather information about you.

So the StrongLifts Community is now a private club, closed down to the public and with much higher privacy and protection than any other public strength community. If you don't value your privacy, this will most likely not be a big deal to you. But if you do, I'm confident that you will approve my decision.

If you're not a StrongLifts Member yet - registrations are still closed and there's no way to get in at the moment (even if you bribe me, I'm not accepting money). To stay up to date of future openings click here to join the early bird list.

STRONGLIFTS BVBA © 2011 All Rights Reserved.

1. Click here to go to the facebook fan page
2. Click the like button at the top to gain access
3. Go to the wall, click "photo" and then select "upload a photo".

(Make sure you click the like button at the top first or you won't see the button to upload a photo).

Here's some of the stuff posted this week on the StrongLifts fan page:

What Do You Think of Will Smith's Physique? FYI: there are guys from 187 countries reading StrongLifts. Many are white, but a lot are black, asian, latino, indian, etc. Add that I got North-African roots and my gf is Asian. Yesterday this guy posted racist crap about Will Smith, I banned him. Don't be like him.

Regarding Will Smith's physique, I think he looks great. What I think his secret is: it's, the Scientology crap aside, obviously his mindset. Quote by Martin Wood: "Find it funny how a question like "what's his secret?" evolves into people saying a load of negative things about the guy just from one picture. I'm guessing most of it is jelously and some of it people just find it hard to compliment people. Will smith came from nothing so he obv is dedicated in what he does, he's not a platinum selling rapper and top actor from sheer luck. He works hard, and put this same frame of mind in training, u don't get like that at 40yrs of age from luck."

Are You Making Excuses? When I post "If its important to you, you will find a way, if not you will find an excuse.", I'm very aware that some guys do have good reasons. And I'm frankly probably extreme in my insistence in training whether sick, sore, tired, injured etc. But I also know that most guys are even more extreme in how they skip workouts for just about anything, like a silly cold.

Good post by Jeff Bradbury "There's a difference between excuses and reasons. Put simply, excuses are roadblocks we can remove or go around (very often put there by ourselves in the first place), and reasons are roadblocks we cannot. The tricky part is, very often you don't know if it can be removed or avoided until you try, and try, and try, and try, and try.Obviously the main focus of Stronglifts is not on people who are physically unable to do the exercises. It's not mainly a rehab site, and it's definitely not aimed at people with negative attitudes. Mehdi doesn't need to write a book about all the exceptions every single time he says something- what he said is extremely valuable and relevant for the vast majority of situations faced in life, at least in free countries. It's not empty, though a person reading it may be.Greg, where's the part about "...but I've done other exercises and have watched my diet while I heal up so I can be ready to go ASAP"? Maybe you are doing those things and maybe you aren't, and I'm sorry for your injury, but if you leave that part out and simply complain and shoot down, you are pretty much asking not to be taken seriously. Don't pee in the pool because you can't swim."

There’s more on the StrongLifts Fan Page which you can discover by clicking here (click the “like” button at the top to gain access). Ask whatever question you might have on the wall, StrongLifts fans will help you out. And remember to upload a cool photo, once there are 100 I'll select 5 who will get a special gift.

STRONGLIFTS BVBA © 2011 All Rights Reserved.

When we Squat we do it right - like a G6. The song is stupid, the lyrics are stupid, the videoclip is stupid. I'm driving to Brussels with my gf sitting next to me and this g6 song is playing again on the radio. My gf likes the song because she's Asian and so are those eastern movement guys. Well I hear a stupid song I start singing my version with whatever lyrics I come up with just to annoy her. I'll start adding wat Dilan R came up with "And we deadlift like C4".

How do You Deal With Those Gym Goons? You should like John Baughman wrote (he's a StrongLifts Member by the way): "I've had people offer advice though, and I always let them talk even if I don't agree. No reason not to treat people decently. Making enemies is not worth it when I have to share a gym with them every day. Be consistent and dedicated and that will earn you respect." And if you really can't control yourself, then do as John Congdon said: "Work out at home, where the only enemies are in my mind."

Success Story from Rajat Chauhan who wrote: "I have overcome 225 bench press plateau of two years. Stronglifts has helped me achieving it. Now my bench is 230 lbs 5x5, Squat 300 lbs 5x5, deadlift 370 lbs 1x5. I m 6 feet tall and my body weight is 200lbs. With stronglifts- i m expecting Bench 275lbs 5x5 , Squat 350lbs 5x5, Deadlift 475 lbs 5x5......in 3-4 months."

There’s more stuff on the StrongLifts Facebook Fan Page which you can discover by clicking here (click the "like" button at the top to gain access). It’s also the only way to get an answer to your question (StrongLifts Community is closed). So ask your question on the wall, StrongLifts Fans will then help you.

STRONGLIFTS BVBA © 2011 All Rights Reserved.

StrongLifts 5x5 + Steroids? Nino Alagic from Bosnia asked: "Anyone tempted to use steroids on SL5x5? Yeah, I know it's blasphemy, but to be honest I am tempted." Pete Gordon correctly replied: "SL and using gear makes little little sense. If yr new to training &/or you're doing SL, then you are nit ready for gear. You have to earn it as so to speak. That's nit to encourage the use of steroids if you want a little assistance, eat more food."

Frankly, you will get steroid-like results anyway with StrongLifts 5x5. Many StrongLifts Member will tell you that some of their friends thought they were using steroids because they gained strength and muscle so fast, they just couldn't believe this was possible naturally when you use the RIGHT methods. So save your money, eat a lot of food and just do StrongLifts 5x5.

Deadlifts: Touch & Go or Not? With StrongLifts 5x5: pause the weight on the floor for a second between reps instead of bouncing it up. Why? So you don't become weak off the floor. This means that if you're more advanced and struggling with the lockout (like StrongLifts Member Asif here), you could benefit of touch & go deadlifts. In all cases, make sure you stay tight between reps and squeeze the bar hard at all times. Losing tension is losing strength, avoid.

There’s more stuff on the StrongLifts Facebook Fan Page which you can discover by clicking here (click the "like" button at the top to gain access). It’s also the only way to get an answer to your question since the StrongLifts Community is currently closed for new registrations (and I don't know yet when I'll be opening it again). So ask your question on the wall, StrongLifts Fans will then help you.

STRONGLIFTS BVBA © 2011 All Rights Reserved.

You'll find 6 more tips to gain muscle while losing fat in Mike Westerdal's new report "Muscle Shifting Doctrine". Mike is a competitive powerlifter with a 630lb Bench Press (he has videos to prove it), an author, strength coach and the founder of Criticalbench.com. So he definitely knows what he's talking about.

You can claim your free report by clicking here now.

But there's more - Mike teamed up with coach Elliot Hulse CSCS who made a cool free video called "The Raw Steroid Cocktail". Don't be concerned, this is NOT about injecting steroids. Rather, Elliot simply shares his 7 strategies to boost your testosterone NATURALLY (so you gain muscle while losing fat).

You can watch the free video and claim your free report by clicking here. Make sure you do this right now, because Mike and Elliot will most likely take all their material down during on January 27th and then there's no way for you to get it.

Tomorrow I'll be sharing 13 kick-ass tips to get big and strong fast. Meanwhile, make sure you get Mike's and Elliot's stuff. Here's the link again.

STRONGLIFTS BVBA © 2011 All Rights Reserved.

StrongLifts Before/After Pictures. I just posted 35 before/after pictures of StrongLifts Members who have done StrongLifts 5x5 and gained muscle OR lost fat OR built muscle while losing fat. There are teenagers, 20y olds, 30y olds and 40y olds in there. Most guys are white but there are Blacks, Arabs, Hispanics, Asians, etc. This is more proof StrongLifts 5x5 works for everyone. Check the pics here (and please add your own pictures to inspire others).

Best StrongLifts 5x5 Tips. Powerful tip by Mark Milsted: "A friend has just started training with me. He's been a gym goer for ages but never stuck to a proper routine. I've made him drop the weights by a good 30% because his form was awful, not a full ROM on anything. He admits it feels a lot better now and feels like he's working a lot more muscles! Durrrr!" You're way better off starting too light than too heavy - keep your ego in check so you can master the technique on all your lifts and progress longer. You will reap the benefits. More tips here.

How to Eliminate Back Pain on Squats. I shared my 3 best tips here. Steve Collegio correctly clarified one: "he means dont become soft in the hold. (thats what she said). Maintaining tension throughout the body for the duration of the movement." Another good tip by Jerome Saligne: "Id like to add to make sure you take a really big breath and have a big stomach full of air, hold it in, tense your abs and glutes and squat, dont breath out until you hit the top and then do the same thing". I also shared tips if your neck hurts when Squatting here.

There’s more stuff on the StrongLifts Facebook Fan Page which you can discover by clicking here (click the "like" button at the top to gain access). It’s also the only way to get an answer to your question since the StrongLifts Community is currently closed for new registrations (and I don't know yet when I'll be opening it again). So ask your question on the wall, StrongLifts Fans will then help you.

STRONGLIFTS BVBA © 2011 All Rights Reserved.

Most Inspiring Quotes. 95 were posted already. Myles Molloy shared one of my favorite ones: "Man cannot remake himself without suffering, for he is both the marble and the sculptor.” This "no pain no gain" philosophy doesn't mean that you now have carte blanche to hurt yourself, it just means that you can't make an omelet without breaking eggs.

How to Boost Pull-up Strength Thank Alex Beasley, he requested tips on this. Now as Killian Sullivan, Bill Giblin, Benjamin John Nutt and many other posted, the big secret to gaining Pull-up strength is really to do more Pull-ups. I recommend starting with 10 singles, and then move to 10 doubles and 10 triples as you gain strength. Switch to weighted Pull-ups after that.

Top 3 Best Bench Press Tips. I was surprised there weren't more guys liking Siegfried Boermans' tips because he really shared powerful ones: "‎1/ pull the bar down instead of letting it drop 2/ when going down think up drive drive bar up 3/ try to squeeze your hands together push them to each other when driving up .(without moving them offcourse )". My best 3 Bench Press tips: 1) tighten your upper-back 2) push yourself away of the bar 3) use leg drive.

There’s more stuff on the StrongLifts Facebook Fan Page which you can discover by clicking here (click the "like" button at the top to gain access). It’s also the only way to get an answer to your question since the StrongLifts Community is currently closed for new registrations (and I don't know yet when I'll be opening it again). So ask your question on the wall, StrongLifts Fans will then help you.

STRONGLIFTS BVBA © 2011 All Rights Reserved.

Workout Out In The Morning vs. In The Evening. I've trained at every possible time of the day, and strongly believe timing doesn't matter in terms of performance or gains (if it does, it's in your head). That said, here's a tip: if you have problems being consistent due to an irregular work schedule for example, train in the morning for the reasons which Joe Selby explained: "Mornings work better for me. I find that I'm more likely to skip a workout because of other time demands and distractions in the afternoon or evening. If I work out first thing in the morning it's easier for me to stay on target."

Top 3 Best Squat Tips. One, by David C. Vitt: "Don't get discouraged by people squatting more than you with absolute shit-tastic form. While they think they look good, they likely can't get ass to grass with half that weight." Two, by Alex Beasley: "‎Upper body tight before stepping out of the rack...and that includes the core. Good set up=good squats" Three, by David Newman: "Hardest part is only 6inches- the gap between your ears!". 79 comments with Squat tips are there for you to learn from, check them out by going here.

How to Improve Your Deadlift Grip Strength. Everybody agrees: no straps or gloves, use chalk and Deadlift more. Also this one by Dilan R: "Use Grip like Mehdi says - squeeze bar like life depends on it from the ground." Captain of Crushers, bad idea, it improves crushing grip not supporting grip (and it's the latter you need more on Deadlifts). Thick bar does improve supporting grip, but you're really complicating things for no reason. Just Deadlift a lot and delay the use of the mixed grip until your last heavy work set(s).

There’s more stuff on the StrongLifts Facebook Fan Page which you can discover by clicking here (click the "like" button at the top to gain access). It’s also the only way to get an answer to your question since the StrongLifts Community is currently closed for new registrations (and I don't know yet when I'll be opening it again). So ask your question on the wall, StrongLifts Fans will then help you.

STRONGLIFTS BVBA © 2011 All Rights Reserved.

What Are Your New Year's Resolutions? I'll be talking more about this starting tomorrow, but in the meanwhile I want you to go read what has been posted so far. You'll find examples of guys who set goals the right way, and then guys who do it wrong. You try to find out who's doing it right and who's doing it wrong. Check also What WILL You Accomplish in 2011?

Is Lifting Wearing A Belt Cheating or Not? Why? Paul Bartlett critiqued: "Its stupid questions like this that confuse beginners going to the gym". Tom Tatrai corrected him: "It's questions like this that clarify many misconceptions that confused beginners have going to the gym." Indeed, as the comments show some guys DO believe that wearing a belt is cheating and that your abs will remain weak if you wear one. It is NOT cheating at all. Read my post from this week.

There’s more stuff on the StrongLifts Facebook Fan Page which you can discover by clicking here (click the "like" button at the top to gain access). It’s also the only way to get an answer to your question since the StrongLifts Community is currently closed for new registrations (and I don't know yet when I'll be opening it again). So ask your question on the wall, StrongLifts Fans will then help you.

STRONGLIFTS BVBA © 2011 All Rights Reserved.