Fitness Coaching Update. There are 5 still spots available. Only apply if you’re serious about getting this part of your life handled for good.

• Click here for more info about my fitness coaching program.
• Click here for the application form.

Blog Posts October 2009.

• 01: Minimalist StrongLifts 5×5: Strength Training with Minimal Equipment
• 07: How to Gain Weight Without Gaining Fat: The Slow Method
• 09: 5 Reasons Why You Should Train Your Legs
• 12: Weight Loss vs. Fat Loss: Are You Sure You’re Losing Fat?
• 15: Why You Should NEVER Do The Atkins Diet for Fat Loss
• 19: The 12 Most Popular Weight Lifting Myths Debunked
• 22: How to Build Bigger Chest Muscles
• 27: Muscle Gaining Secrets: Here’s How to Gain Weight Fast
• 29: Muscle Gaining Secrets: Last Chance to Lose Your Skinny Look

Best of Forum. StrongLifts.com also has a forum with +6700 members and +155k posts. Here are my favorite discussions this month:

• What Intermediate Lifters Can Learn from Beginners
• How to Assess Your Progress & Strength Levels
• Jim Wendler’s Seminar: Some Interesting Points
• Problems with my StrongLifts 5×5 Routine?
• What do you do while resting?
• So What’s The Deal With Steroids?
• What’s Your Favorite Lift?
• How much do you spend per week on groceries?
• Reviews of Strength Training Programs

You can keep a training log for free in the forum. Record the weights you lifted and how you felt. Get advice from other members and compete with them. The training logs are great motivators. I highly recommend you to start one.

You can discuss blog posts in the article section. I’m committed to answer your questions, even if they’re controversial. I’m open minded and don’t pretend to know everything. Please join the convo with the same mindset.

Support StrongLifts.com. If the free articles, ebook, videos & forum are helping you, consider supporting StrongLifts.com.

• Spread The Word. Share articles on facebook, twitter, stumbleupon or mail them to friends using the buttons at the bottom of each post.
• Get a T-shirt. Get a t-shirt, tanktop or hoodie branded StrongLifts.com. I get 2 to 5$ per sale and you help spreading the word at the gym.
• Make a Donation. Keeps the content free. I appreciate any amount. The most common donation I receive is 20$.

Next update: Thursday. Remember you can get that article and all the next ones delivered for free in your mailbox by subscribing for free.

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.

Fitness Coaching Available. I’m accepting new clients to my fitness coaching program starting today. But because I’ll be busy with new projects during the next weeks, I’m limiting this to 10 spots only.

I’ve got tons of great feedback on this. Please only apply if you’re serious about getting this part of your life handled for good.

• Click here for more info about my fitness coaching program.
• Click here for the application form.

Blog Posts September 2009. This month’s articles:

• 03: StrongLifts 5×5 vs Rippetoe’s 3×5 (Starting Strength)
• 07: How to Build a Home Gym: A Buyer’s Guide to Gym Equipment
• 10: How Many Meals Should You Eat Daily: Eat Every 3 Hours?
• 14: Smith Machine: 10 Reasons Why You Shouldn’t Use It for Squats
• 17: Microloading: Tips if Your Gym Doesn’t Have Small Plates
• 22: Bulletproof Knees: How to Eliminate Your Knee Pain Forever
• 25: How to Squat When You Don’t Have a Power Rack

Best of The Forum in September 2009. StrongLifts.com also has a forum with +6300 members and +140.000 posts. The forum has lots of knowledgeable members, is active & free. Here are my favorite threads this month:

• Catapult vs. Triple Extension on the Power Clean
• Improve my split workout
• Ditching Bench Press
• Why do you still want to train when it hurts so much???
• Working out on an empty stomach
• My doctor recommended I stop doing 5×5
• Who learned their technique from reading and mirrors alone?
• Scared of heavy weights during Squats
• Squat: include the weight of the bar?
• Do muscles turn to fat when you get old?

You can keep a training log for free in the forum. Record the weights you lifted and how you felt. Get advice from other members and compete with them. The training logs are great motivators. I highly recommend you to start one.

You can discuss blog posts in the article section. I’m committed to answer your questions, even if they’re controversial. I’m open minded and don’t pretend to know everything. Please join the convo with the same mindset.

Support StrongLifts.com. If the free articles, ebook, videos & forum are helping you, consider supporting StrongLifts.com.

• Make a Donation. Keeps the content free. I appreciate any amount. The most common donation I receive is 20$.
• Get a T-shirt. Get a t-shirt, tanktop or hoodie branded StrongLifts.com. I get 2 to 5$ per sale and you help spreading the word at the gym.
• Join Facebook. Join the Stronglifts.com group and help me spreading the word by inviting your friends. You can add me as a friend too.

Next update: Thursday. Remember you can get that article and all the next ones delivered for free in your mailbox by subscribing for free.

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.

Blog Posts August 2009. This month’s articles:

• 03: How Much Water Should You Drink Per Day?
• 06: Ramadan & Weight Lifting: How to Maintain Muscle & Strength
• 10: Power Rack Buyer’s Guide: How to Decide on Your Power Rack
• 13: Smoking & Weight Lifting: Does it Affect Your Muscle Gains?
• 17: 7 Popular Gym Equipment Accessories You Don’t Need
• 20: Power Racks vs. Squat Stands: Which One is Best?
• 25: How to Burn Fat Permanently without Supplements
• 27: Operation Motivation: Last Chance to Super-charge Your Motivation
• 28: What Are The Best Weight Lifting Shoes for Squats & Deadlifts?

Best of The Forum in August 2009. StrongLifts.com also has a forum with +5500 members and +130.000 posts. The forum has lots of knowledgeable members, is very active and free.

You can keep a training log for free in the forum. Record the weights you lifted and how you felt. Get advice from other members and compete with them. The training logs are great motivators. I highly recommend you to start one.

You can discuss blog posts in the article section. I’m committed to answer your questions, even if they’re controversial. I’m open minded and don’t pretend to know everything. Please join the convo with the same mindset.

Since I’m vagabonding for another 2 weeks and this post is automated, you won’t get a list of best threads this time. So go to the forum and explore it yourself. You’ll find plenty of good stuff. Click here to go the forum.

Upcoming Posts September 2009. Here are some of the posts you can expect next month on StrongLifts.com.

• StrongLifts 5×5 vs Rippetoe 3×5
• How Many Meals Should You Eat Daily?
• Smith Machine: 10 Reasons You Shouldn’t Use it
• Microloading
• And many more.

I publish the articles 2x/week. You can get these automatically delivered in your mailbox for free. Click here to subscribe for free (no spam guarantee).

Support StrongLifts.com. If the free articles, ebook, videos & forum are helping you, consider supporting StrongLifts.com.

• Make a Donation. Keeps the content free. I appreciate any amount. The most common donation I receive is 20$.
• Get a T-shirt. Get a t-shirt, tanktop or hoodie branded StrongLifts.com. I get 2 to 5$ per sale and you help spreading the word at the gym.
• Join Facebook. Join the Stronglifts.com group and help me spreading the word by inviting your friends. You can add me as a friend too.

Next update: Thursday. Remember you can get that article and all the next ones delivered for free in your mailbox by subscribing for free.

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.

Blog Posts July 2009. All articles on GOMAD are now online. Unless I get an idea for another article, that topic is closed for now. This month’s posts:

• 02: 8 Common GOMAD Mistakes You Must Avoid
• 06: Why Healthy Nutrition Is Important (And Why NOT)
• 09: 7 GOMAD Alternatives You Think Will Work But Won’t
• 13: How to Lose The Skinny-Fat Look Forever
• 16: How to Minimize Fat Gains on GOMAD (And How NOT to)
• 20: How to Build Bigger Arms: Increase Biceps & Triceps Size
• 23: Hardgainers: 8 Reasons Why You Can’t Gain Weight
• 28: Eat Stop Eat: How to Build Muscle and Lose Fat by Fasting
• 30: Eat Stop Eat: Success Stories and Tips & Tricks

Best of The Forum in July 2009. StrongLifts.com also has a forum with +5500 members and +120.000 posts. The forum has lots of knowledgeable members, is very active and free. Some of the best threads:

• Overly Cerebral
• “You cant function on a no-carb diet.” – Myth or truth?
• How to find the “right” size Chuck Taylors?
• Dumbbells vs Barbells!
• Credible Research
• Is smith machine safer if done correctly,when doing squat?
• Building Bigger Arms
• My transition to strength training: a thank you
• Wearing a belt, yes or no?
• No More Broscience
• Benchpress- how low do you go?

Some success stories:

• GOMAD Success Story with Pics 20lbs weight gain in 3 weeks.
• GOMAD Experience
• I’ve had really great success with this… (GOMAD)
• Skinny to Strong: my stronglifts story (with pics)

You can keep a training log for free in the forum. Record the weights you lifted and how you felt. Get advice from other members and compete with them. The training logs are great motivators. I highly recommend you to start one.

You can discuss blog posts in the article section. I’m committed to answer your questions, even if they’re controversial. I’m open minded and don’t pretend to know everything. Please join the convo with the same mindset.

Upcoming Posts August 2009. Here are some of the articles you can expect next month on StrongLifts.com.

• Smoking & Strength Training
• How Much Water Should You Drink Per Day?
• Best shoes for Squats & Deadlifts
• Buyer’s Guide to Gym Equipment
• And many more.

I publish the articles 2x/week. You can get these automatically delivered in your mailbox for free. Click here to subscribe for free (no spam guarantee).

Vagabonding. I’m leaving to Spain in a few days for 6 week vagabonding trip. I’ll be walking the Via De La Plata solo. 1000km walk from Sevilla to Gijon. Will take rest days in between to visit cities.

I won’t go online for 6 weeks but you’ll keep getting articles. I won’t be active on the forum but the moderators will keep things in check. Fitness coaching is closed and I won’t check any emails.

Walking with a 7kg backpack will be my only training. I’ll try to eat healthy, but predict weight loss from the long walks. I don’t care about strength/muscle loss or fat gains though since I know it will come back when I return.

I didn’t prepare physically. Only thing I did is research equipment, how to avoid blisters, learned Spanish, … I expect soreness and the hot weather might get hard, but I think Squats have built the necessary willpower.

Part of me doesn’t want to leave since I like my life here so much. But I know that if I don’t force myself to take a break from everything once in a while and keep pushing myself out of my comfort zone, I’ll never do anything.

Support StrongLifts.com. If the free articles, ebook, videos & forum are helping you, consider supporting StrongLifts.com.

• Make a Donation. Keeps the content free. I appreciate any amount. The most common donation I receive is 20$.
• Get a T-shirt. Get a t-shirt, tanktop or hoodie branded StrongLifts.com. I get 2 to 5$ per sale and you help spreading the word at the gym.
• Join Facebook. Join the Stronglifts.com group and help me spreading the word by inviting your friends. You can add me as a friend too.

Next update: Monday. Remember you can get that article and all the next ones delivered for free in your mailbox by subscribing for free.

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.

While it’s a high quality problem, it remains a problem. So know that Sean is helping me tweaking everything. The long-term solution is to switch server. Meanwhile, if the site goes down: try again later.

Blog Posts June 2009. The Anabolic Diet & GOMAD posts were the big ones this month. Especially those on the Anabolic Diet: I rewrote the old ones and published 8 new posts. This month’s articles:

• 01: How to Get Your Daily Protein When You’re Vegetarian or Vegan
• 04: Cholesterol & Eggs: How Many Eggs Can You Eat Per Day?
• 08: How Many Calories Do You Need to Eat Per Day?
• 11: Anabolic Diet 101: The Definite Anabolic Diet Guide
• 11: 10 Anabolic Diet Mistakes You Must Avoid
• 11: 7 Things You’ll Experience The First Weeks on The Anabolic Diet
• 11: The Ultimate Anabolic Diet Food List: 101 Foods You Can Eat
• 11: 21 Anabolic Diet Recipes for Breakfast, Snack, Lunch & Dinner
• 11: Post Workout Nutrition on The Anabolic Diet: Spiking Insulin?
• 11: How to Gain and Lose Weight on The Anabolic Diet
• 11: Hacking the Anabolic Diet: Midweek & 24 Hour Carb Loading
• 15: GOMAD: How to Gain 25lbs in 25 Days with Squats & Milk
• 18: How to Lose Fat with Cardio: Long Distance Cardio and HIIT
• 23: Cheat Your Way Thin: Speed up Your Fat Loss Eating Junk Food
• 25: Cheat Your Way Thin Q&A
• 26: GOMAD: First Week Experiences & Side Effects

Best of The Forum in June 2009. StrongLifts.com also has a forum with +5200 members and +110.000 posts. The forum has lots of knowledgeable members, is very active and free. Some of the best threads:

• Attitude
• How Taxing?
• Why do people get freaked out (GOMAD)
• Fasting: Your Experience?
• Front squat replacing back squat
• Great Two Months – Coaching by Mehdi
• Confused about Bench Press technique
• The Squatter’s Shorts Graveyard
• 100 Kilo Squat Club
• Knee Frustration
• Training Partners
• Results 9 Weeks in

You can keep a training log for free in the forum. Record the weights you lifted and how you felt. Get advice from other members and compete with them. The training logs are great motivators. I highly recommend you to start one.

You can discuss blog posts in the article section. I’m committed to answer your questions, even if they’re controversial. I’m open minded and don’t pretend to know everything. Please join the convo with the same mindset.

Upcoming Posts July 2009. Here are some of the articles you can expect next month on StrongLifts.com.

• How to Build Bigger Arms
• How to Minimize Fat Gains on GOMAD
• Why Healthy Nutrition is Important (and Why NOT)
• Hardgainers: 8 Reasons Why You Can’t Gain Weight
• How to Lose The Skinny Fat Look
• And many more.

I publish the articles 2x/week. You can get these automatically delivered in your mailbox for free. Click here to get free updates (no spam guarantee).

Fitness Coaching: Last Chance. I won’t accept new applications anymore after Tuesday June 30th 2009 at 1pm EDT. This means you have 2 days left to apply to my fitness coaching program.

I’m closing the coaching because I’ll be vagabonding in August/September. So if you apply now, you’ll get 1 month of coaching max. This is enough to show you what you’re doing wrong and what you should do to get the results you want.

I don’t know yet if I’ll resume the fitness coaching when I get back. I do know that the price has increased and that since the site keeps growing and I can’t keep up with the demand, it will keep increasing.

I’m obviously pushing you to take action. But that’s because I’m confident that whatever your problem is, I can help. To read the details of my fitness coaching program and how to apply, click here now.

Support StrongLifts.com. If the free articles, ebook, videos & forum are helping you, consider supporting StrongLifts.com.

• Make a Donation. Keeps the content free. I appreciate any amount. The most common donation I receive is 20$.
• Get a T-shirt. Get a t-shirt, tanktop or hoodie branded StrongLifts.com. I get 2 to 5$ per sale and you help spreading the word at the gym.
• Join Facebook. Join the Stronglifts.com group and help me spreading the word by inviting your friends. You can add me as a friend too.

Next update: Thursday. Remember you can get that article and all the next ones delivered for free in your mailbox. Click here for more info.

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.

Blog Posts May 2009. May 1st 2009 was StrongLifts.com’s 2 years anniversary. May 2009 was also the come back of blog articles after a long hiatus of almost 1 year. This month’s posts:

• 01: StrongLifts.com Turns 2 Today
• 04: Nutrition 101: 8 Simple Nutrition Rules
• 07: Fat Loss 101: How to Lose Fat Fast
• 11: Soreness: Train Through It or Take a Day Off?
• 14: Resistance Bands: How to Use Them & Where to Get Some
• 18: How to Lose Your Belly Fat Quickly and Naturally
• 21: 10 Ways to Get Stronger at Pull-ups
• 25: Protein 101: How Much Do You Need & Best Sources of Protein

Best of The Forum in May 2009. StrongLifts.com also has a forum with +4800 members and +100.000 posts. The forum has lots of knowledgeable members, is very active and free. Some of the best threads:

• “What’s Dragging You Down?” Challenge
• Eating “Clean” versus Calorie Counting
• I wish I progressed like some of you
• How important is just being strong
• Can you really expect to squat 1.5x with a beginner program?
• Overweight and struggling with the BW excersises
• Skeptical of 5×5
• How do I stop Mindless eating?
• Significance of overhead press grip width
• From India – Please share your experiences
• Movie stars – getting in great shape, and quickly
• Help me please its getting hard to finish 5×5

You can keep a training log for free in the forum. Record the weights you lifted and how you felt. Get advice from other members and compete with them. The training logs are great motivators. I highly recommend you to start one.

Upcoming Posts June 2009. Here are some of the articles you can expect next month on StrongLifts.com.

• Anabolic Diet. New guides.
• GOMAD. Gain 25lbs in 1 month drinking milk.
• Cardio for Fat Loss. Long Distance vs HIIT.
• Cholesterol & Eggs.
• And many more.

I publish the articles 2x/week. You can get these automatically delivered in your mailbox for free. Click here to get free updates (no spam guarantee).

Fitness Coaching Update. I’m coaching 20 people online right now. Here’s what Vlad (38, Denmark), who I’m currently working with, wrote:

I was eating like a pig before, was gaining weight, squatted only 2x per week, deadlifting only 1x per week, and still I was very tired during the week. So I had my doubts when you suggested to squat 3x per week, deadlift 1.5x per week, and lose fat at the same time. I thought that this would make me even more tired.

But now I have lost 4 kg, my strength goes up (particularly in BP and OHP, where I had big problems before), and I am not tired during the week. So I am very glad about the training with you. I find it great.

Spots are available until July 1st 2009. Coaching will be closed afterwards since I’ll be vagabonding in August/September. I have no idea when or if the fitness coaching will resume when I get back.

I do know that the price has increased and that since the site keeps growing and I can’t keep up with the demand, it will probably keep increasing.

So yes that means if you want to get in shape, especially with the summer coming, this is your chance. You can read the details on my fitness coaching program and how to apply by clicking here now.

Support StrongLifts.com. If the free articles, ebook, videos & forum are helping you, consider supporting StrongLifts.com.

• Make a Donation. Keeps the content free. I appreciate any amount. The most common donation I receive is 20$.
• Get a T-shirt. Get a t-shirt, tanktop or hoodie branded StrongLifts.com. I get 2 to 5$ per sale and you help spreading the word at the gym.
• Join Facebook. Join the Stronglifts.com group and help me spreading the word by inviting your friends. You can add me as a friend too.

Next update: Monday. Remember you can get that article and all the next ones delivered for free in your mailbox. Click here for more info.

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.

The Past 2 Years. First of all: thank you for your support and encouragement during the past 2 years. It’s been an amazing journey. Although I knew from day 1 that this was going to be great, it surpassed my expectations.

A lot of you have told me that the advice on this site changed your life. I’ve said this before: this site changed my life probably even more than yours. So much it makes me wonder what it’s going to be like 5 years from now.

I sometimes get emails asking for tips for someone who wants to start a site. Here are my 3 best ones. You could apply them to any business.

• Help People. Be interested in people and they’ll tell you their problems. Focus on solving their problems and the money will follow. But money as priority is a bad motivator that will lead to bad decisions & frustrations.
• Get Smarter. The more you Squat, the better you become. But you can do it for 10 years and still learn new things. Same thing here. Keep a journal, keep doing what works, remove what holds you back, don’t fear failure, learn from your mistakes, read a lot, …
• Be Persistent. Self-discipline, sacrifice, persistence. Ignore what they say, they don’t know what they’re talking about. You can do it if you believe you can. You’ll have to work hard, but it will get easier.

New Blog Updates Coming. Starting Monday May 4th you’ll get 2 new posts per week. You can get these delivered in your mailbox automatically and for free by subscribing. Click here to subscribe for free (no spam guarantee).

You’ll get new posts but also old ones that I completely rewrote. Since I learned a lot during the past 2 years lots of articles are outdated. Things can be said in a better way, my English has improved, …

I’ll eventually replace all the old posts on this site by new ones. Things can be messy for a while. Remember: patience. In the meanwhile here are some of the posts you can expect during the next weeks:

• How to lose belly fat
• How to build bigger arms
• How to lose the skinny-fat look
• How many calories do you need to eat per day
• How many meals should you eat daily
• GOMAD: how to, mistakes to avoid, dealing with side-effects
• Anabolic Diet: complete new articles
• and more. Subscribe for free to get them mailed to you automatically.

You’ll get 2 posts a week until at least the end of 2009.

The Way of The Future? I don’t like talking about what I’m going to do, I prefer to show it. So I’ll just say this. The foundation is there. It’s time to go level 2.

• How can I help more people?
• How can I reach more people?
• How can I help people better?

There are several ways. But to get there I need to improve my skills. So that’s what I’m working on. Won’t tell more, but it will be great. You’ll see.

Fitness Coaching. I also plan to write posts with before/after pics & stats of the people I’m coaching online. Similar to Bluestreak’s story. But of course only if they accept it, since I respect people’s privacy.

These posts will give you a better idea of what you can realistically achieve with strength training and how I deal with stubborn fat, plateaus, weight gain and all the other things you struggle with.

In the meanwhile: there are still spots available until July 1st 2009. Coaching will be closed afterwards since I’ll be vagabonding in August/September. No idea when or if the fitness coaching will resume when I get back.

So yes that means if you want to get in shape, especially with the summer coming, this is your chance. You can read the details on my fitness coaching program and how to apply by clicking here now.

That’s It for now. Thanks again for all for all your support and encouragement during the past 2 years. Remember you can get Monday’s article and all the next ones delivered for free in your mailbox by subscribing for free.

Talk to you soon

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.

How Did I Do It? Where there’s a will, there’s a way. Life somehow brings you what you need to get what you want, if you REALLY want it. Here are some unorganized thoughts I had this week with the blog turning 1 year old.

Read. Knowledge is power when applied. Stop watching TV & read everything you come across: copywriting, marketing, psychology, business, spirituality, strength training, nutrition, …

Just Start. You don’t need to know everything to get started. You’ll learn more by doing than by reading. Don’t fear making errors, just do it. “Rejection is better than regret” – Pook.

Confidence. I’m in one of the most competitive niches, English is not my primary language and I procrastinate a lot. If I can do it with all the “limitations” I face, you can do it too. Don’t be a crab. You can achieve anything if you work hard. “Your only limitation is the one that you set up in your own mind” – Napoleon Hill

Leads. It always comes down to generating AND converting leads.

Love the Game. Sometimes you win, sometimes you lose. Keep playing.

The Big Picture. Keep it in mind. Remove what holds you back.

Critiques. Some people won’t like you & what you’re doing. You can’t change them. Learn to deal with it.

Sacrifice. There’s no something for nothing and you can’t get everything in life.

Set Goals. For everything. Big & mini-goals. Aim high. Review goals constantly.

Give. Building experience is more important than a paycheck.

Money. Change to regain freedom. To set your own rules. To do something you like. Don’t change for the money. “Those who work for money alone, and who receive for their pay nothing but money, are always underpaid” – Napoleon Hill

Purpose. You have one. Find it.

The Crabs. Ignore them. “Who said it could not be done? And what great victories has he to his credit which qualify him to judge others accurately?” - Napoleon Hill

Desire. You can get whatever you want, get out of whatever situation if you REALLY want it. The only real thing that stands between your present situation and where you want to be is YOU. You decide what happens to you. NO-ONE ELSE. They know NOTHING.

Burn Your Bridges. “When Julius Caesar landed his army in England, he was determined to take no chances of possible retreat. He wanted to show his men that their invasion meant victory or death. He burned all his ships before their eyes.”

What Is. Life has its own way to push you in another direction and teaching you lessons the hard way. When looking back years later, you know everything happened for the best. “That every event is the right one. Look closely and you’ll see. Not just the right one overall, but right. As if someone had weighed it out with scales.” –Marcus Aurelius.

Thanks. Thanks to all of you for subscribing, stumbling articles, recommending the blog, linking to articles, for helping out, … It’s been a great year. THANKS.

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.

• What exercises can I do for my forearms?
• What’s the best way to work the outside muscles of my legs. The ones closer to my knees?
• I’ve read for better development & strength in the arms it’s better to do close grip Pull-ups.
• I want to get a complete body workout. I’ve added Flys, Sit-ups, Lat Pull-downs, Dumbbell Curls & Leg Press to StrongLifts 5×5 program.

Strength Training. StrongLifts.com’s title & tagline reads build muscle & lose fat through strength training. StrongLifts.com is about strength training. If you’re interested in bodybuilding, check out Iron Addicts & Intense Muscle.

You won’t find information on isolating muscles here. StrongLifts.com is about getting stronger. The stronger you get, the more muscles you’ll have. The more muscles you have, the more calories you’ll burn, and the lower your body fat.

Ivan Stoitsov. Image credit: robbymacklem

I’ve done bodybuilding for years. Strength training is more fun. Picture above: Ivan Stoitsov, Olympic Weightlifter, 77 kg. You know he’s strong just by looking at him. Here’s a video of Stoitsov doing a Clean & Jerk with 205kg.

Click here to view the embedded video.

Answers to the Questions.

• Forearms. Deadlifts, Pull-ups, Chin-ups, Barbell Rows. Squeeze the bar hard. You’ll get strong & muscular forearms.
• Outside Leg Muscles. Front Squats build muscular quad muscles, assuming that is what you mean.
• Arm Work. You’re stronger using a shoulder-width grip on Pull-ups & Chin-ups. Focus on your back & legs by the way, not your arms.
• Complete Body Workout. StrongLifts 5×5 is a complete body workout. Reread the whole post & the FAQ. No need for Flyes you have the Bench Press & Dips. No need for lat pull-downs you have Chin-ups & Pull-ups. No need for dumbbell curls you have Chin-ups, Pull-ups & Barbell Rows. No need for leg presses you have Squats & Deadlifts. Do the routine as it is laid out or do your own routine. Don’t mix things up unless you have a solid understanding of how the program works.

If you’re on StrongLifts 5×5 or another strength training routine for some time now: share your progress in the comment section. Your story will inspire more beginners to focus on strength. Click here to comment.

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.