Squat,
Bench Press,
Overhead Press: 5 sets of 5 reps with the same weight.
Deadlift: 1 set of 5 reps.
Pull-ups, Chin-ups,
Push-ups,
Inverted Rows: 3 sets of as many reps as you can with correct technique. Start with 1min rest between sets. If you struggle to get all reps, take more rest before doing the next set, up to 5mins if necessary. Lift as fast as you can on the way up once you've got good enough technique (after 3-4 weeks). Way down should be controlled but not slow. You'll breathe correctly if you don't pay attention to it.
Can I do 3x8 instead of 5x5? No, this is
StrongLifts 5x5 not 3x8. The 5x5 was chosen for specific reasons:
- 5 reps builds technique. You can focus better on technique when doing 5 reps than 8. You also don't get fatigue like with high reps which gets in the way of technique.
- 5 reps build speed. You can lift faster doing 5 reps than 8 (fatigue sets in as reps go by). The faster you lift, the more weight you can lift.
- 5 reps means more weight. You can lift more weight because a) you're only doing 5 reps b) you can lift faster.
- 5 reps build strength. It's easier to add weight each workout when doing 5 reps vs 8 reps.
Nothing is wrong with 3x8 if you want to do 3x8. But StrongLifts 5x5 doesn't work with 3x8, it only works with low reps of 5. If you want to do high reps, choose another program.
The trainer at the gym said that 3x8 was better if I don't want to get bulky.2 things:
- Many people struggle with losing their skinny look, although they're lifting weights, because they aren't eating enough. Getting bulky isn't that easy: you have to eat more than you're doing now. You won't get you there by training hard.
- 3x8 actually gets you more bulky than 5x5. High reps build sarcoplasmic hypertrophy (fuller muscle, less strength) while low reps build myofibrillar hypertrophy (denser muscles & more strength). So if you don't want to get bulky, stick to the 5x5.
Wait, you just wrote 3x8 builds fuller muscles than 5x5. I want big muscles, should I do 3x8? No you should do 5x5 for the reasons given above. Stick with the program for 3 months, get your strength up everywhere, apply the tips from
how to gain weight for skinny guys, then look in the mirror, compare with pics taken months earlier and decide if you like what you see. I train low reps all the time and never have to tell people that I train, they can see it by looking at me. And I'm considered a light weight (5'8"/1m73 / 165lbs/75kg).
Why only 1x5 on Deadlifts vs 5x5 on other exercises? 5x5
Deadlifts is overkill combined with 5x5
Squats, especially since every 2 weeks you'd be doing 2 times 5x5 Deadlifts combined with 3 times 5x5 Squats within the same week. This can get in the way of recovery, causing stalling on Squats and other exercises which wouldn't occur otherwise.
I don't do 5x5 but 3x8 since I want to focus on muscle size and I don't want to train with the heavier weights of 5x5 since I train alone at home. Lately I'm beginning to stall. Can I continue to do the 3x8 instead of the 5x5? Or should I alternate? Or should I do something like 2x8 + 2x5? My goal is to lose fat, then gain muscle and then be strong. I train alone at home and nobody can spot me. 3 things:
- 3x8 doesn't work, as you experienced. You're stalling sooner that way, doesn't work to add weight each workout like when doing 5x5
- If fat loss & muscle gains are your goals, then strength should be your primary goal. Not the other way around. More strength is more muscle, more muscle is more calories burned.
- Many people lift weights without a spotter. I'm one of them: I train alone at home just like you, without a spotter. Read the article on how to Squat safely when you're alone and how to Bench Press safely when you're alone.
I recommend you take 10% weight off and do 5x5 as laid out in the StrongLifts 5x5 program.
I like Deadlifts. Can I do more than 1x5 for Deadlifts? You can get away with 2x5 or 3x5 Deadlifts the first weeks. But once you Deadlift more than 1x to 1.5x your body-weight for 5 reps (so 200-300lbs for 5 reps if you weigh 200lbs), it's best is to stick with 1x5 Deadlifts.
StrongLifts 5x5 Advanced, which is for intermediates, includes 5x5 Deadlifts once per week, but with Squat sessions alternating between heavy, medium & light. When you hit intermediate level and do that routine, you'll understand why there's no 5x5 Deadlifts in the StrongLifts 5x5 program: 5x5 Deadlifts are brutally hard.
Another thing you can do - and I recommend this solution - is to build volume using your warm-up sets. Example: if your work weight on Deadlifts is 220lbs/100kg:
- 5x135lbs/60kg (once you have the strength, start straight with 135lbs/60kg, your legs are warmed up from Squats anyway and the correct starting position has the bar starting at mid-shin level).
- 5x175lbs/80kg (45lbs/20kg increase)
- 5x220lbs/100kg (45lbs/20kg increase)
You only did 1x5 220lbs/100kg, but you had 2 more warm-up sets of 5 reps to practice technique. This should be enough. If you want to add sets to Deadlifts, best is to add warm-up sets, working with increments of 45lbs/20kg until you get to your work weight. Or 25lbs/10kg if you really need extra sets. This is better than 5x5 sets across with the same weight. Just make sure you don't wear yourself out for your work sets when adding warm-up sets.
What about lowering the amount of Squats I do, so I can do more Deadlifts? See how you're complicating things? More doesn't mean better. Your Deadlift is going up anyway, so you don't need to train it more. Focus on getting stronger at Squats & Deadlifts, doing 5x5 for Squats & 1x5 on Deadlifts. As long as strength goes up, you'll get the results you're after. Don't risk doing too much, especially on exercises like the Deadlift: it can work against you.
Can I take a break in between reps? You can hold the weight for a split second at the top (at the bottom on Deadlifts) between reps. No need to wait longer. Just go for it.
How much rest should I take between sets? Take about 1min rest between sets the first weeks, just enough to get ready for the next set. As you get stronger, getting 5 reps on all 5 sets will get harder. Taking more rest between sets can make the difference between failing and succeeding at getting all 5 reps on the next set. If you just struggled to get your 5 reps, take more rest before doing your next set. Up to 5mins: more rest gives your muscles & central nervous system more time to recover for the next set.
As the weights get heavier, is it possible that I'll need 5mins rest between sets? What's the maximum amount of rest allowed between sets? Take 1min rest between sets in the first weeks. When the weight gets heavier and you have trouble doing 5 reps on each set, try more rest between sets, up to 5mins if necessary. Anything above 5mins usually doesn't make a difference.
Rest time doesn't matter much, what matters is that your strength increases as the workouts go by. Don't lose your time at the gym fooling around between sets, but also don't take too short rest times that get in the way of recovery for the next set. Start with 1min rest between sets and take more if necessary as you get stronger so you get all reps on the next set.
Can I superset the StrongLifts 5x5 exercises? Do you think there would be any benefits and if there were how would you apply super setting? Supersets will fatigue your muscles and undermine your strength and form. The goal of StrongLifts 5x5 is to build strength. Stick with the program as laid out, no need to superset. If you want to superset, choose another program.
Are the sets done all at once or do we alternate exercises in between? Example: do I do 5 sets Squats, then 5 sets Bench Presses or do I rotate through the exercises like a superset until I reach 5 sets in all exercises? No supersets. Do your 5 sets Squats. When you're done, switch to the next exercise and do your 5 sets. When you're done, switch to the next exercise. This way your whole focus is on 1 exercise and its technique. The point is not to get you sweating (you might, but it's not the goal), the point is to build good technique and add weight to the bar each workout. No need for supersets or circuit training.
Today I was benching. I got through 4 reps with ease and the last rep took a little longer, but I still pushed it out without any help. The spotter then said "You had a 6th rep in you. You should have taken it." Then he turned around and walked off. It kind of pissed me off. If I have a great day and can do a 6th rep on the last set, should I? Your goal is to break your 5x5 record each workout by adding weight systematically. Your goal isn't to do as many reps as you can on each set. Squeezing a 6th or 7th or 8th rep out doesn't really matter. Understand that your spotter most likely has no idea of what you're doing and the system behind what you're doing. He's probably used to training to failure. Unless you want to play that game, stick to 5x5 increasing the weight each workout.
