Do You Make These 15 Common Mistakes on StrongLifts 5×5?
Mar 17th, 2008 by Mehdi Tags: StrongLifts 5x5
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StrongLifts 5×5 is a simple strength training program. 3 workouts per week. 3 body-weight exercises. 5 weight lifting exercises. 5 sets of 5 reps. Start with an empty barbell. Add weight each workout. Deload when you stall. Repeat.
Simple. And yet some don’t apply the program as laid out. Changing things for whatever reasons. Here are 15 common mistakes on StrongLifts 5×5 that you must avoid to get the maximum out of the routine.
1. Adding Exercises. Stronglifts 5×5 is a full body routine. Overhead Press, Dips & Bench Press works your triceps. Barbell Rows, Pull-ups & Chin-ups work your biceps. Overhead Press, Squats, Deadlifts work your abs. And so on.
No need to add Biceps Curls, Triceps Extensions, Sit-ups, etc. Focus on the big picture: getting your Squat up to 1.5x your body-weight. Then your arms & abs will be muscular. Check this forum thread for proof.
2. Dropping Exercises. I read one guy dropped Squats because he didn’t think they were necessary. Only reason not to Squat 3x/week is because it’s hard. Avoiding what’s hard doesn’t get you results. Doing what’s hard does.
You can drop Pull-ups, Chin-ups & Dips if you’re short on time or lack equipment. Don’t drop any other exercises, especially not the Squat. The whole StrongLifts 5×5 program revolves around the Squat.
3. Substituting Exercises. Power Cleans build explosiveness. However they’re technical which makes them harder to learn. If you’re motivated, I recommend you do Power Cleans instead of Barbell Rows.
Do not substitute any other exercise except for Barbell Rows. You don’t need Front Squats, Zercher Deadlifts, Push Press, etc. Master the basics. When you have base strength and good technique, you can add more.
4. Changing Exercises Order. The exercise order is chosen for a reason.
- Squats first because they are most important, but also heaviest
- Next Bench Press or Overhead Press to give your legs & back a break
- Then Deadlifts, Rows or Power Cleans as they work your legs again
- Last Pull-ups, Chin-ups or Dips because they’re assistance exercises
Stick to the exercise order, it works best that way. Read how to deal with crowded gyms in case someone uses the Squat Rack.
5. Using Machines. Strength built on machines doesn’t transfer to free weights or real life: machines balance the weight for you. Machines are also potentially dangerous: they force your body into fixed, unnatural movement patterns.
- No Leg Press. Do Squats.
- No Smith Squats. Do Squats.
- No assisted Pull-up/Dips machine. Use Pull-up & Dip bars.
Safety depends on technique. Start with an empty barbell. Focus on technique. Add weight each workout. Read how to Squat safely when alone and how to Bench Press safely when alone.
6. Using Anything but Barbells. Barbells work best because you can use more weight. More weight is more stress on your body, thus more results. It’s also easier to add weight each workout with barbells as you’re using both sides.
You want to use dumbbells or kettlebells? Follow a program made for those, like StrongLifts Dumbbell 5×5. But remember: if you want to become strong you need barbells for your main exercise. Use dumbbells as assistance.
7. Changing Sets. Best way to learn exercise technique is to do the exercise a lot. StrongLifts 5×5 has 25 reps/exercise to practice technique. 25 reps is more volume than 3×5, this builds more muscle.
5×5 Deadlifts is too much on your lower back. It’s already worked on Squats, Barbell Rows & Overhead Press. Stick to 1×5 Deadlifts. When you can Squat 1x your body-weight you’ll be happy to end your workout with 1×5 Deadlifts.
8. Changing Reps. 5 is the magic rep range. You learn exercise technique best. You can add weight more easily. And you build strength, power & muscle mass.
- High reps. 8-15 reps work endurance. You can’t lift as much weight and fatigue gets in the way of learning exercise technique.
- Low reps. 1-3 reps is for strength, speed & power work. Less total reps when doing 5 sets, thus less muscle. Closer to your max weights.
9. Lowering The Weight. Never lower the weight because the first 2 sets were hard. Go for 5 reps. If you only get 1 rep per set, so be it. The only way to get used to lifting a weight, is to lift it.
Only lower the weight if you got injured, if you’re not confident about your technique or if you stalled 3 times with the same weight. Read how to Squat safely when alone and how to Bench Press safely when alone.
10. Not Adding Weight. Lifting the same weight forever doesn’t force your body out of its comfort zone. It becomes lazy and you lose strength. Add weight each workout until you stall. Then use the 1 step back, 2 step forward method.
If you’re not sure about your technique, lower the weight by 20%. If you got injured, start with an empty bar. Add weight slowly, but systematically.
11. Adding too Much Weight. Use bigger increments if you have weight lifting experience, are confident about your technique and started too light. You can also use bigger increments if you just come out of a layoff.
However, if you just did 180lbs Squats and they were heavy, don’t add 10lbs the next workout. Stick to 5lbs. Bigger increments make you stall faster. Small increments delay stalling and are better for your technique & confidence.
12. Underestimating The Program. You’re a beginner longer than you think. Weight lifting experience doesn’t make you an intermediate. Squatting 1.5x your body-weight with good technique does.
Weightlifters, strongmen, powerlifters, athletes, … work their legs several times per week. Bodybuilders are the only exception. If you never did Squats more than once per week, do StrongLifts 5×5.
13. Overestimating Yourself. Starting with heavier weights will make your legs sore. Sore legs will make it hard to Squat again 2 days later. Worse, you might not make the gym because your legs hurt too much.
Start with an empty barbell and add weight each workout. Less soreness, and you can better focus on technique. Proper exercise technique is more important than weight. Adding weight becomes easy once you can lift correctly.
14. Skipping Workouts Because You’re Sore. The best solution for soreness is to train the muscle again. This flushes blood into your muscles, speeding up recovery. Start with an empty bar and go the gym no matter what.
15. Switching Program too Soon. StrongLifts 5×5 is not a 10 week program. Change routine once you can at least Squat 1.5x your body-weight. You’ll stall 2-3 times on your Squat before getting there.
You can progress faster on StrongLifts 5×5 because you’re adding weight each workout. Intermediate programs use weekly increases. Stick with StrongLifts 5×5 until you stall at least 2-3 times on your Squat.
Trust the program. Try StrongLifts 5×5 as laid out for 2 months. Measure your progress by tracking your body fat & strength stats and taking pictures. After 2 months you can evaluate for yourself if it works or not.
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Great article! I’m glad I have followed the Stronglifts 5×5 exactly as it is laid out. I can honestly say that I am not guilty of breaking any of the 15 rules you have listed. I am in my 18th week now doing SL5×5 and I have only missed 2 workouts in that time, once due to a stomach virus, and once (this past week) being out of town for 4 days. I would recommend to anyone, but especially beginners or those that have experience but just “lift weights” but with no proven routine or purpose, that they try SL5×5 exactly as it is laid out. Ditch your pride, start with the bar, add weight each workout, and follow the rules exactly as laid out in this article. I guarantee you will be pleased if you stick with it for a couple months. It was hard for me to do this when I started too. I weighed 269 lbs. at that time, had always been very athletic most of my life, and had quite a bit of weight lifting experience (or so I thought). But I realized, “Hey, I’m the one that let myself get out of shape and I haven’t done anything about it for 10 years or so, so why not just try the routine? What have I got to lose? I won’t be any fatter or lazier than I am right now if it don’t work. Just give it a chance”. So I did, and I’d do it all over again if I was starting right now.
I do agree with a lot of what you are saying. All though you come across as your approach happens to be the only one that will get results. I happen to think there are a lot of different varieties in todays exercise world that helps you reach the same goals. Strictly doing barbell exercises doesn’t catch everything. All though I agree with the 5×5 and doing those larger complex movements are great. I have been lifting for going on 16 years and have done a number of different workouts and training. If you take time and research any site with training info they are going to say theirs is the best. I personally like to work out with Kettlebells now whether or not they are the best in a lot of peoples opinion I don’t know. Any website you go to they say how great they are you no longer need barbells. So I think we all have to remember not to limit yourself to one style and keep an open mind. There is nothing wrong with training one day on one training and the next day different types of training. Not taking anything away from the site but just have to remember there is no one answer for every person. I am sure if you look at any professional athletes training and you will find barbells, dumbbells, kettlebells and machines.
I’m interested in starting the Stronglifts program but I have a question.
Seeing as the program features 3 x squats per week, does that mean my legs would grow a lot bigger than my upper body? Because my upper body is already lacking compared to my legs which are already quite thick and I don’t want an disproportioned body…
Thank you gain Mendi for a fantastic article. What are your thoughts on running on a treadmill after doing 5X5 program for 20 minutes between 5.5 and 6.5 mph? Is it counterproductive? I’m pretty sure I’m working my heart out well when doing the program, especially when doing squats. Your insight would be helpful
Great! I am pretty new to strength training so I stuck to the program just as you wrote it. Good to know what not to do though.
“3. Substituting Exercises. Power Cleans build explosiveness. However they’re technical which makes them harder to learn. If you’re motivated, I recommend you do Power Cleans instead of Barbell Rows.”
Awesome! I think I am going to switch to cleans from now on.
Thanks again!
Mehdi:
If I cant lift myself fully for the chin ups, can this be substituted with the Lateral Pulls with lower weight slowly increasing till I get to the weight of my body? I somehow think that movement is similar.
I weight 215 at 5 feet 9 inches. I can do all but more chin ups..
Please advice…
Prasad
Where was this several weeks ago????? I will be the first to admit that I made all these common mistakes haha. I consider it a transition phase. While it would be nice to be able to abruptly stop something in favor of another, we are all built to adapt differently. If a person can’t swim, how will they perform if they were suddenly tossed into the ocean? That’s how I look at it anyway. You start off gradually; you learn, you gain confidence, you go further. That is how the weight increments works, that’s how I see the program working; by adapting and learning as a person goes. The goal it to reach the full StrongLifts 5×5 program for maximum results.
Prasad - Just do the chin ups/pull ups. I’m 6′4″ and was 225lbs when I started and couldn’t even do a single pullup/chinup when I started back in the beginning of December. Now I can do 5×3 with a little body english on the last rep of each set. There’s more info on that in the forum as a lot of us started with that same problem.
As for the other mistakes, I’d been doing Starting Strength for a while when I found SL5×5 and so I jumped into the Intermediate program even though my squat wasn’t anywhere near 1.5xBW. Now I’m going to drop the Front Squats and just do regular ones until I get to 1.5xBW. Just under 1xBW today for 5×5 so still a ways to go. But I’m getting there
@Beef75
Heavy Squats are better than kettlebell or dumbbell squats. You can use more weight and don’t have gripping problems. I like dumbbells for assistance exercises like lunges or bulgarian squats. Kettlebells, I have no experience with, but I’d like to get some for HIIT. It really depends on what your goal is. The problem with variety is that it acts confusing, that’s why you’ll never find “routine of the month” on StrongLifts.com.
@Nick
Squat work more than your legs, whole body is working hard during Squats, even your biceps. Legs are bigger muscles than upper-body, so they should always be bigger. However don’t fear about getting out of proportion. Ask other reader’s experience in the forum if you need proof.
@Mike P.
Thursday’s article is about cardiovascular fitness. You’ll get an answer then. Let me know if you have more questions after reading it.
@Prasad
Check point 5. No substitution for lat pulldowns. The article on pull-ups has solutions in case you can’t do 1 rep.
Good article Mehdi. These are all things that creep in on the mind and make you take the eye off the ball especially at the outset of the program. It’s important to stick with the routine as laid out and concentrate on technique - and this article is a timely reminder to not get distracted.
Oh, and I’m up to 245 lbs now so the 5×3 pullups/chinups is a big increase from 5xbarely1 at 225 lbs. Like they say, if you want to get good at something, just do it and then do it some more.
Prasad, if you are having trouble with pull-ups/chin-ups see if your gym has assistance bands. I wasn’t able to do any a few months ago (not even one proper rep), I started using the assistance bands and can get 3×6 chin-ups and 3×3 pull-ups wide grip (these are really hard for me, but I will keep working on them). The bands helped me a lot with getting to the point of doing a few reps, and they allow you to think about body position (chest up).
I wish I had found this site sooner - I strongly believe that I would be doing much better than I have so far on the program I am currently finishing up.
The information presented in the blog by Mehdi and the support in the forum are second to none, many many thanks to Mehdis for his outstanding efforts and commitment to excellence.
Mehdi,
I know you (and also Rippetoe) recommend to squat 3x times a week.
What do you think of beginner plans of the Iron Addict, for instance simple Push/Pull/Leg routines, with Squats and Deads once a week?
I want to know how do you increase the weights. Am I doing all 5 sets with the same weight or I increase each set.
Medhi,
What if you work out by yourself, can you substitute the bench press with dumbbells
Oliver: do all 5 sets with the same weight (after working up to it in your warm up sets). Add 2.5kg/5lbs for the next workout.
#3: “You don’t need front squats”. I beg to disagree. In the absence of a squat/power rack, they’re the only way I can do my squats confidently and safely.
I would love to Squat 1.5x my body weight. Unfortunately with my equipment, I have to clean & jerk my weights to get them on my shoulders to squat. Unfortunately, my limitation is what I can clean and jerk rather than what I can squat. I gotta tell you though. My shoulders are getting huge from this - they are 3 inches bigger in about 8 weeks!
If only my stomach, my legs, my chest, my back and my arms would respond like my shoulders… :-/
Medhi
Great Site Man…i’ve been doing your program for 4 weeks, i wish i stumbled on your site earlier..always hated weight training previously…took too long and too many people flexing in the gym mirrors bothered me. However, I’ve justed started football(australian style) training and playing….so afterwards my legs are quite sore. I was going to switch to two days a week stronglifts….my question is do i continue to increase the weight at 5lbs per session or stay on the weights i am at now to maintain?
Krap!
I’ve been doing 5×5 on the deadlifts for 2 months. An honest mistake, but I’ll go back to 1×5’s.
Fortunately, my back is my strongest bodypart.
BTW, great program, great website.
John
Starting to get a little sore 52 yr old.
Hey guys! (sorry for my bad English)
I’ve been on this workout program for about 2 weeks now. I’ve never expected my body to do this much and I think the progress is going well.
But next month I need to go camping, so I will have to skip the program for about a week. Could you suggest how to keep the program on? Like bodyweight exercise while i’m at the camp? or something.
Thank you very much,
Ben
@Venom
I think there are different ways to skin a cat. I like upper-body/lower body splits like westside too. StrongLifts 5×5 main’s focus is exercise technique. You build that best by doing an exercise a lot. Nothing beats squatting 3x/week when you want to improve your squat technique. Add to that the benefits of squatting 3x/week in terms of growth.
@Megracie
Read the article on how to bench press safely when you’re alone
@mjh
Got me there, that would be the only exception.
@Sinned Sevorg
In the long-term you need a power cage. It removes the problem of getting the bar in position on squats, and it’s much safer when training alone.
@Mick
Always increase the weight. Make sure you start light on the squats, empty bar is good. That will reduce soreness. Although you are training football, squats are different.
@Ben
If it’s only 1 week, enjoy your camping. What matters is what you do the other 51 weeks of the year. As long as you workout 45 weeks per years, you’ll be ok.
Question about pull-ups/chin-ups,
For those that can’t do a single pull-up/chin-up (such as myself), what’s the difference between doing them with an assistance band and an assisted pull-up/dip machine? Both seem like they run on the same principle? Is there something I’m missing?
@Mehdi
On point #3. You’re saying don’t add front squats to the routine, substituting a front squat for a traditional squat is acceptable correct?
Front squats are what I prefer as I used to power clean, which is probably my favorite lift, and I find the bars resting position to be more comfortable.
I can’t wait until I’m in shape enough to power clean again!!!
@Brad
The difference is that with a resistance band, you get help in the bottom position, but not much in the top part (resistance band shortens as you go up). So you get some initial help but not much at lockout. The machine helps you from start to finish.
@Shoebox
Substituting squats for front squats is ok in case you need to power clean the bar because you don’t have a squat rack.
@mehdi
I’m on my 3rd week of the 5×5 routine and I’ve been doing front squats instead of regular squats. I thought we had the option of what squat to do. Should I switch?
@Ryan
If you start with front squats from the start, yes that’s ok. However don’t start alternating front squats with squats. Start with one version and stick to it, better for your technique.
@Mehdi
Follow up questions . . .
Are there differences in the muscle groups worked when doing a front squat vs back squat ? Any technical/technique differences or ‘problems’ that are more prevalent with the front squat?
Are there advantages to doing the front squat vs the back squat or vice versa?
Again thanks for the site and the content, keep up the good work man!
On front squats, I really wanted to do these so that I wouldn’t have to jerk the weight to set it onto my back, but from what I can tell from the Riptoe book; I am not flexible in the wrist enough to do a front squat - it really, really starts to hurt (carpal tunnel in right hand) - and I really can’t focus on the lifting. Also; I find it very difficult to get the weights down from the front squat position. However, it seems like you could lift more without a cage with the front squat; and that your back position is better.
@Shoebox
Read the article on front squats vs. back squats
@Sinned Sevorg
You need to increase wrist/triceps flexibility. Check the Front Squat article, it has exercises.
hello i’m on my 3rd week now starting tomorrow, i do tuesday thrusday and saturday I’ve increased every session so far. i’m expected a stall very soon. I think this is a good programm so far.
Hi Mehdi, thanks for all this information.
Question:
1. At what intensity to train? To failure on all sets?
2. How should feel the last rep on squat exercise?
Thanks.
PS: starting tomorrow morning this program.