But I did. These guys have been a great help and encouragement through some tough times for me and they probably don't even realize it. - Pagangoddess
Do I have to Squat/Deadlift?
Yes. Squats & Deadlifts are the 2 most important exercises: they allow you to use heavy weights and work your body from head to toe. Anyone who can Squat/Deadlift heavy weights has bigger arms & strong abs.
If you want to look muscular and lose your stomach fat: include Squats & Deadlifts in your routine and work at increasing your strength on both lifts. If your routine doesn't include the Squat & Deadlift, then it is flawed and will lead to sub par results.
Aren't weight lifting exercises like Squats, Deadlifts, Bench Press & Overhead Press dangerous?
All weight lifting exercises are dangerous if you don't know what you're doing. Statistics show that weight lifting is safer than any other sport. Practical evidence will confirm that you'll be less injured than your friends playing soccer, football or boxing.
Nobody will hit your knees like in soccer. Nobody will tackle you like in football. Nobody will hit you like in boxing. If you hurt yourself, it will be your fault: usually bad technique or greediness. Start light, focus on technique and add weight slowly but systematically.
Can I use Dumbbells instead of Barbells?
StrongLifts 5x5 is a barbell program. It doesn't work with dumbbells. You want to use dumbbells, do a dumbbell program.
I Don't Have Access to a Squat Rack or Power Rack. How Can I Squat?
If your gym doesn't have a Power Rack, it has the wrong mindset and probably won't allow you to Deadlift neither. The long-term solution is to find a gym that fits your mindset or to invest in home gym equipment. Short-term solutions:
- Steinborn Lift. Get the bar in position using the Steinborn Lift then Squat. This lift is named after Milo Steinborn, a strongman from the 1930s who could Steinborn Lift 550lbs then Squat it for 5 reps. Not the most practical/safest way to get the bar on your back, but it will get you strong (especially your abs). Secure the collars so the plates can't move.
- Bottom Squat. Elevate the bar using 2 boxes, get under it and Squat up. Bottom Squats are harder than regular Squats because you're starting from a dead stop, much like a Deadlift. They will, however, make regular Squats easier once you switch. Bottom Squats are also safe: the boxes catch the weight if anything goes wrong.
I don't have a Power Rack, I have Squat Stands. But I don't have a spotter when I lift since it's in my basement. How can I lift safely?
Many StrongLifts.com readers, including me, are like you: no spotter, training alone at home. Best is to get a Power Rack, read how to Squat safely when you're alone.
Can I do Front Squats instead of Back Squats? I don't have a Power Rack, so I want to Power Clean the bar on my chest then do Front Squats.
Back Squat work your quads/posterior chain 40/60, Front Squats 50/50. Most people are quad dominant and have weak hamstrings/glutes. Weak posterior chain is a common cause of back pain & knee pain. Deadlifts & Back Squats are posterior chain dominant exercises in StrongLifts 5x5.
If you remove Back Squats, you only have Deadlifts to emphasize posterior chain development, which is done every other workout. So you'd have to add extra posterior chain work which gets things too complicated. Bottom line: get a Power Rack and do Back Squats.
No Squat Rack so I do Front Squats. But I'm afraid once I get to heavier weights my Power Clean won't be strong enough to rack the bar. What do you think of Power Cleans on Tuesday & Thursday?
You'll never catch up with Front Squats even if you do extra Power Cleans. You're training with sub maximal weights, so your limiting factor will rarely be leg strength on Power Cleans. It will be your pull: getting the bar on your shoulders.
I also don't recommend Front Squatting 3x/week since you need extra hamstrings/glutes work to strengthen the weak posterior chain most people have. Address the cause of problem: find a gym with a Power Rack or build a home gym so you can Back Squat.
Can I use the Smith Machine or Leg Press or whatever other Squat machine instead of Squats using free weights?
No. StrongLifts 5x5 only works with free weights, it doesn't work with machines.
- Smith Machine. Forces your body into unnatural movement patterns. You have to position yourself correctly under the bar to make sure you don't force range of motion in ways that can cause injuries, especially with heavier weights. The Smith Machine also balances the weight for you, working your muscles less than free weight Squats.
- Leg Press. Same problems. Your pelvis can also tilt backwards when going deep which can cause your lower back to round (and thus back pain or worse hernias in the long-term).
I ruptured my cruciate ligament & had it repaired through surgery. I can Squat 40lbs without problems. But if I increase the load do you think I'll have cause for concern?
Try it. Start with the empty bar for 2 weeks doing 5x5. Focus on good technique. After 2 weeks add weight to the bar each workout using the smallest increment. Let pain be your guide: if it doesn't hurt, keep adding weight.
Many people report their knees feel better since they Squat. Read "My knees hurt for years until I started to Squat". Reason is that by strengthening your legs, knee stability improves. That's if you Squat correctly, so make sure you use good Squat technique.
Some guy at the gym told me Squatting below parallel is bad for your Knees.
Consider this:
- Asian people sit in the bottom Squat position daily
- Babies sit in the bottom Squat position while playing with toys
- Millions of competitive Olympic weightlifters Squat ass to grass with heavy weights with a low rate of injuries.
Knee pain on Squats is usually caused by:
- Bad Technique. Start light & focus on technique. Read the article on how to squat.
- Lack of Flexibility. Lack of hip mobility and/or lack of ankle mobility will make your knees compensate, causing injuries. This is often linked to poor glute activation.
Some guy at the gym said Deadlifts will kill my back. Is he right?
Deadlifts will kill your back, just like any other weight lifting exercise will, if you don't do them correctly. If you do them correctly, Deadlifts will build a strong back. You're already doing Deadlifts multiple times per day: picking something up from the floor is a Deadlift. Many people injure their back because they don't pick stuff up correctly, hence the fear for Deadlifts. In reality, Deadlifts will prevent back injuries by teaching you to pick stuff up correctly: with a flat lower back. Start light, focus on technique and read the post on Deadlift technique.
Some guy at the gym said...
Listen, 90% of the stuff you'll hear at the gym is bullshit. 90% of the things your doctor will tell you is horseshit. 90% of the things your co-workers will tell you is chickenshit. I could tell you that I had never had knee problems during the last 10 years Squatting below parallel and that I think doctors are asses for telling you Squatting is bad for your knees while my 10y Squat experience fails to confirm this. BUT until you try it like I did, you won't understand. So decide what you're going to do, try it for 2 months and then evaluate your choice.
Yeah, but the guy trains for 20 years/is the biggest dude at the gym/has a medical degree/... So he knows...
Irrelevant. Stop accepting what people say - including me - because of their reputation/authority/whatever. Think for yourself and form an opinion yourself based on your research and experience. Be open minded, challenge your beliefs and experiment as much as you can.
My gym doesn't allow me to do Deadlifts.
If your gym has a Power Rack, set the safety pins so the bar is just below your knee caps and Deadlift from there. These are Rack Pulls. Technique is similar to Deadlifts. Do 1set of 5 reps here too. Rack Pulls are a temporary solution. You need to pull from the floor. Find a gym that allows you to Deadlift or invest in home gym equipment.
I have a problem with Deadlifts. I've seen many videos but haven't managed to do it correctly. In my gym nobody knows that exercise. What exercise can I substitute for Deadlifts? I know Deadlifts are important, but nobody can teach me how to do them.
Most StrongLifts.com readers, including me, are like you: nobody has taught us how to do Deadlifts or any other exercise. We're self-taught: we learned it ourselves through reading & practice. Giving up on an exercise is never the solution: 1) it's the wrong mindset 2) if you can't Deadlift correctly, you'll get problems on other exercises anyway (Squats for example).
Read the guide on how to Deadlift, practice a lot, tape yourself at the gym so you see what you're doing (don't use mirrors, tape yourself). Read & compare to what you're doing and understand what you need to fix. Repeat until you've got the technique right. With lots of practice, persistence & patience you'll get there like everyone else.
Can I substitute Deadlifts with Straight Leg Deadlifts or Romanian Deadlifts?
No. You can pull more weight using the conventional Deadlift than the Straight Leg Deadlift or Romanian Deadlift. The latter 2 are assistance exercises: good for intermediates, but not for beginners for whom the goal is to get stronger as fast as possible.
Can I do Power Cleans? How many sets & reps should I do?
Substitute Inverted Rows by Power Cleans and do 5 sets of 5, increasing the weight each workout. StrongLifts 5x5 will look like this:
- Workout A: Squat 5x5, Bench Press 5x5, Power Clean 5x5, Push-ups 3xF, Reverse Crunch 3x12
- Workout B: Squat 5x5, Overhead press 5x5, Deadlift 1x5, Pull-ups/Chin-ups 3xF, Prone Iso Bridges 3x30sec
Can I replace the Bench Press with Dumbbell Bench Press? I don't have a spotter and feel dumbbells would be safer.
No. 3 reasons:
- You can lift more weight using barbells than dumbbells. Strength is priority with beginners.
- It's hard to add weight each workout using dumbbells. An increase of 5lbs on a bar is a lot easier than an increase of 5lbs on a dumbbell. Even if you have dumbbell increments of 2.5lbs/1.25kg, it's still harder than if you'd add this on a barbell. Meaning you'll stall sooner using dumbbells than barbells.
- When you stall, the only way to get heavy dumbbells safely back to the floor is to throw them on the floor. Not easy to lower them under control and raise yourself off the bench.
I want to Bench Press inside the Smith Machine because 1) my lifting partner is unreliable (he's my spotter) 2) I don't like Bench Pressing without spotter for safety reasons 3) I can't use the Power Rack because there's always a line so other patrons will complain if I use it for more than 20mins.
You can't use a smith machine for any exercise, including the Bench Press, whatever the reason. The Smith forces you into unnatural movement patterns which can cause injuries and it balances the weight for you which means sub par results.
If there's a line for the Power Rack then there are enough people to spot you. Ask someone to spot when your trainingspartner isn't there. Get out of your comfort zone and ask it. Nobody will say no, never happens. You might even find a new training partner who is more reliable.
I can't stress enough the importance of making friends with gym people. You'll get better results by making friends with other gym go-ers who can spot you, encourage you when you lift and who share the same lifestyle. Your environment plays a large role in achieving success. Your co-workers & regular friends might see you as a freak for eating differently, going to the gym and paying attention to your health. You might feel alone in what you're trying to accomplish. That's why you need to make friends with the regulars at the gym: they're like you, they share the same mindset, they are who you want to be friends with to get the maximum out of all of this. Even if they don't Squat below parallel, don't Squat at all or are on the juice, it's still worth it.
Ask someone to spot. No-one will say no. I can't imagine someone replying "no I won't spot you". That guy doesn't exist, but if he does, he's 1 in a million. Worst thing that can happen is that someone says "going to help that skinny dude/fat guy". So what, this is the only way you'll get rid of your looks anyway. Let them remember how you look now, because you'll look different a few months from now if you stick with this. Make it a habit to talk to strangers. You don't have to become friends with them, just be friendly, propose to help first and they'll help you back too. The social skills you build at the gym will raise your confidence & help you in other areas like career, business, dating, etc. So just ask.
Can I replace Overhead Press with Seated Overhead Press?
If you train at home and the ceiling is too low, Overhead Press outside. If outside doesn't work, do the Seated Press. Know that standing Overhead Press is better since it works more muscles.
Can I replace Overhead Press with Bench Press? I want bigger chest muscles.
You'll get chest development from the Bench Press & Push-ups. No need to Bench 3x per week. Alternate Overhead Press & Bench Press each workout for a balanced shoulder girdle.
I have bad shoulders and can't do Overhead Press with a bar. I don't have a problem with dumbbells or machines. Can I substitute a machine press or seated DB press for Overhead Presses in StrongLifts 5x5?
Pain is your body telling you something is wrong with your technique or body. Substituting the exercise doesn't fix the cause of the problem, it ignores it. Find the cause and address it. Read how to Overhead Press, practice technique, tape yourself and check your technique. Check also the Inside/out DVD, it will help you with shoulder problems.
I hate body-weight exercises. Would StrongLifts 5x5 still be effective if I drop Chin-ups, Pull-ups & Push-ups?
Yes, dropping Chin-ups, Pull-ups & Push-ups is no problem, it's all about the barbell lifts. But if you hate an exercise, it's probably because you suck at it. I recommend you always do the exercises you don't like.
I don't have a Pull-up Bar. How can I do Pull-ups & Chin-ups?
Your Power Rack should have a Pull-up bar. If it doesn't or if you don't have a Power Rack:
- Put the bar high in your Power Rack and pull yourself up from there. Load the bar so it can't move. Example video.
- Doorway Pull-up Bar. Check this pull-up bar for example.
- Hang at arms length to whatever surface available. Can be a door, can be the branch of a tree, can be a towel looped over something. Be creative.
Can I add exercises for my calves?
Calves work hard during Deadlifts and contract isometrically during Overhead Press, Squats, Bench Press. No need to add exercises. Remember this is strength training, not bodybuilding.
Can I add exercises for biceps & triceps development? I want big arms.
StrongLifts 5x5 already includes exercises for biceps/triceps development. The following exercises work your arms:
- Biceps. Pull-ups, Chin-ups, Inverted Rows
- Triceps. Bench Press, Overhead Press, Push-ups
Biceps & Triceps are small muscles which are already getting plenty of direct & indirect work on StrongLifts 5x5. Measure your arms when you start StrongLifts 5x5, and keep measuring every 2 weeks. Compare stats. Arm size will go up as you get stronger. If you're a skinny guy: make sure you eat a lot: read how to gain weight for skinny guys.
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