Reader JD started his training log October 25th 2007. He used a routine similar to StrongLifts 5×5. JD’s results are no surprise:

Since I started strength training I’ve gained 10lbs already. Now I’m 180lbs. My strength also increased. Thanks for this wonderful site, it really helps me achieved my goals. Keep up the good work, Mehdi.

Six weeks later JD decided to switch routine:

I consulted my cousin and I told him that I’m doing strength training for 2 months. He recommended me to try doing endurance training for shape and size before I switch to strength training.

He gave me a 2 month endurance program. I’ll give it a try. I really want to be muscular (not that muscular as body builders have) but at the same time I want to be strong. By February 2008, I’ll switch again to strength training.

Few days later JD posted his cousin’s endurance program:

My cousin gave me these exercises:

Monday – Chest and Triceps: Incline Bench Press, DB Flies, Flat Bench Press, Decline Bench Press, Dips, Triceps Pulldown, Tricep Extension, Tricep Kickback

Wednesday – Back and Biceps: Pull-ups, Lat pulldown, close grip pulldown, Barbell Rows, one are DB rows, Deadlift, Bicep curl, alternate DB Curl, Preacher Curl, concentration curl

Friday- Shoulder and Legs: Overhead Press, DB press, front raise, side lateral raise, Upright row, shrugs, Squat, Leg Press, Leg Extension, Calf raise

Tuesday, Thursday, Saturday, Sunday: Cardio

*All exercise will be 3 sets of 10 reps with moderate weights.

My Goal: To get big and strong.

What do you think of this exercises? Is it really for endurance? Any suggestions and comments?

Why This Routine is Bad. StrongLifts 5×5 improves your cardiovascular fitness. If you need more endurance work, do Ross Enamait’s routines. The routine of JD’s cousin won’t build endurance, neither will it make you big & strong.

• 1 Squat Session/Week. StrongLifts 5×5, Bill Starr & Rippetoe 3×5 give fast muscle & strength gains because of the 3 Squat sessions/week.
• Isolation Exercises. Too many exercises that focus on a single joint. Dips are better than kickbacks, Overhead Presses better than front raises, Squats better than leg extensions, etc.
• More Arm Than Leg Work. 8 exercises for your arms. 4 exercises for your legs. You’re training one of your largest bodyparts with half the volume than your arms.
• High Reps. You don’t get strong using high reps. You can use more weight doing reps of 5 than reps of 10.
• No Rest Days. 3x weight lifting & 4x cardio. No physical, nor mental rest.

JD decided to do StrongLifts 5×5 instead of his cousin’s routine. If someone ever gives you a similar routine: give them StrongLifts 5×5 eBook.