StrongLifts 5×5 Beginner Strength Training Program FAQ
Oct 1st, 2007 by Mehdi Tags: Strength Training, StrongLifts 5x5, Weight Lifting
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Here’s a list of frequently asked questions I receive on StrongLifts 5×5 Beginner Strength Training Program. If you don’t find the answer to your question, post it in the comment section below & I’ll add it to the list.
What kind of physique can I expect of StrongLifts 5×5 Beginner Program? This routine will work your body as one piece. All muscles will be developed.
- Abs: Overhead Press, Squats, Deadlifts
- Biceps: Barbell Rows, Pull-ups & Chin-ups
- Triceps: Bench Press, Overhead Press & Dips
- Forearms: Deadlifts, Pull-ups, Chin-ups & Barbell Rows
- Chest: Bench Press
- Shoulders: Overhead Press, Bench Press
- Neck & Traps: Deadlifts
- Legs: Squats & Deadlifts
- Back: Deadlifts, Barbell Rows, Pull-ups & Chin-ups
What’s the difference between StrongLifts 5×5 & Bill Starr’s or Rippetoe’s? All give the same results because they use the same approach: sets of 5 reps with 3x Squats/week.
I’ve been coaching beginners online & offline for some time. The trickiest part is teaching correct exercise technique. You need proper technique to avoid injuries & get stronger. The secret to correct technique is practice. Lots of practice.
StrongLifts 5×5 uses therefore 5 sets of 5 reps on all exercises. That’s 300 Squat reps/month. Rippetoe 3×5 totals for 180 Squat reps/month. Which means you’ve done twice the amount of reps on StrongLifts 5×5 after 3 months.
This is a fast way to learn correct exercise technique. You won’t overtrain from doing 5×5: beginners recover fast & exercises start with an empty barbell. You’ll adapt to 5×5 just as you adapt to 3×5. As a reminder: Bill Starr also uses 5×5.
Bill Starr & variations like the Eclypse program use 1 heavy set of 5 reps. Top sets involve grinding. Technique often goes loose with top sets. This increases the risk of injuries for beginners who don’t have a solid technique yet.
I like Bill Starr for intermediates, but not for beginners. Starting too soon with heavy work builds the bad habit of caring about lifting heavy rather than lifting properly. Avoiding injuries is what keeps you in the game.
Start with an empty barbell, do 5×5, focus on your technique. It comes faster than you think. I coached beginners who were strong, but couldn’t Squat correctly. Learn to walk, then to run.
I heard weight lifting is dangerous. I don’t want to injure myself. Is this safe? Weight Lifting is the safest sport if you look at the data. My friends who play soccer & tennis are constantly injured.
Safety depends on correct exercise technique. StrongLifts 5×5 emphasizes safe technique. You’ll start with an empty barbell. This might feel light. Continue. Focus on technique, add weight systematically. First technique, then weight.
Read all articles on exercise technique. Get Starting Strength 2nd edition, it’s the authority on safe barbell exercise technique. If you have a history of injuries, ask your doctor’s advice before getting on StrongLifts 5×5.
Ok but what about the Bench Press? Ever since I saw a YouTube video of a Bench Press accident I don’t like the idea of working that exercise. Start with an empty barbell, add 2.5kg/5lbs every workout. Bench inside the Power Rack or ask someone to spot. Read the tips on how to Bench Press safely.
Isn’t an empty barbell too light to build strength & muscle? You’re increasing the weight by at least 2.5kg/5lbs each workout. Start with an empty barbell & you’ll Squat 50kg/110lbs after 4 weeks, 80kg/175lbs after 8 weeks.
Starting with an empty barbell puts the focus on learning correct technique, avoiding injury. If the weight is too light & your technique is ok:
- Use bigger increments: 5kg/10lbs instead of 2.5kg/5lbs.
- Use heavier weights: start with 30% of your 5 rep max.
How do I manage 3x Squats/week? By Squatting 3x/week. Your body will adapt to Squatting 3x/week if you keep doing it. Second week will feel easier. Soreness will be over by week 3. Start light, progress slowly. You will adapt.
My legs are sore from the Squats on day 1. Should I take a day off? The best solution for soreness is to train your legs again. This flushes blood into your legs, speeding up recovery. Squat as planned, you’ll feel better afterwards.
I started Stronglifts 5×5 Beginner Program 3 weeks ago. I’m Squatting close to 40kg. My whole body has been sore since the start. Is this normal? You probably weren’t active before you started. Continue the program. Make sure you eat & sleep well. Your endurance will raise as the weight on the bar increases. The soreness will be less pronounced after a month.
Why 5 sets of 5 reps? I was told 10 reps is for strength. Take a weight you can Squat 10 reps with. Not 11, but 10. Let’s say that’s 60kg on the Squat: you can do 10 reps with 60kg, but you can’t do 11 reps with the same 60kg.
If you can do 10 reps with 60kg, doing 5 reps with the same 60kg is easy. The max weight you can do 5 reps with is thus higher than the weight you can do 10 reps with. You could probably do 5 reps – but not 6 – with about 70kg.
Reps of 10 build endurance, that’s why you get the burning feeling. Reps of 5 don’t burn & allow you to use more weight. Lower rep ranges makes it possible to lift fast. Speed is key to strength.
This isn’t something new. First 5×5 routine was released in 1933. Bill Starr popularized the 5×5 method in 1973. Since then many variations have been released: Starting Strength, Madcow, Texas method and… StrongLifts 5×5.
Why only 1×5 on Deadlifts vs. 5×5 on other exercises? Squats & Deadlifts work similar muscles. Deadlifts allow heavy weights. 3x Squat/week + 2x Deadlifts every other week would be too taxing if you’d do 5×5 for both.
Once the weights get serious, you’ll be happy to end your workout with 1 set of 5 on the Deadlift vs 5×5.
How much rest should I take between sets? Take one minute rest between sets the first weeks. When the weights get heavier & you have trouble doing 5 reps on each set, try more rest between sets.
Should I lift the weight slow or fast? Once your technique is ok, lift fast. Apply maximal force to the bar while controlling the bar. Control the bar on the way down, but don’t make it slow. Going up matters.
Should I warm up? Always warm-up. Injuries happen when you don’t warm-up correctly. Check this guide on how to do a proper warm-up.
Is the warm-up part of the 5×5? No. Warm-up sets are warm-up sets, not work sets. Do the 5×5 after your warm-up.
But I’m starting with an empty barbell. How do I warm-up then? That’s the only case where you don’t warm-up because the weight is too light.
Once you’re lifting 25-30kg, start with 2 sets of 5 with the empty barbell. Read the guide on how to do a proper warm-up.
Should I alternate exercises after every set? You can but don’t need to. Complete your target sets & reps, then move to the next exercise.
What does 3x F mean on Pull-ups, Chin-ups & Dips? 3x failure means 3 sets of as many reps as you can with correct technique. Your sets end when you can’t do another rep with correct technique.
What’s the difference between Pull-ups & Chin-ups? Chin-ups is palms facing you. Pull-ups is palm facing away. Chin-ups work biceps more, while Pull-ups work your back more. Alternate between the two every workout B.
I can’t do one Pull-up, what should I do? Ask someone to help you on the way up. Jump up & use momentum. Use a resistance band to help you on the way up. Or check this routine to increase your pull-up strength.
What about the assisted Pull-ups machine? Is it better to do 5×5 assisted Pull-ups and then progress the weight instead of 3x failure progressing reps? The assisted Pull-up machine feels different than regular Pull-ups. If you want to get stronger at Pull-ups, you need to do Pull-ups, period.
Ok but I weigh 250lbs. It’s much harder for me to do Pull-ups because of my body-weight. Here’s a video of Jesse Marunde doing 21 Pull-ups at 316lbs bodyweight. If you want to get stronger at Pull-ups, do more Pull-ups.
What about horizontal rows aka Fatman Pull-ups? Could I substitute Pull-ups for these? If you want to get stronger at Pull-ups, you need to do Pull-ups. That’s the quickest way to get stronger at Pull-ups: by doing Pull-ups.
I missed reps on the last 2 sets. Should I decrease the weight to get 5×5? Never decrease the weight. Do your 5 sets aiming for 5 reps on each set. Keep track of the number of achieved reps in your training journal.
Use the same weight the next workout & try to get 5×5 or at least more reps than the previous workout. If you don’t get 5×5 for 3 workouts using the same weight, deload. If you get the 5×5: increase the weight the next workout.
If I stall on one exercise, should I deload on all exercises or only one? Deload only on the exercise you stall. You stall on the Overhead Press, deload for that exercise while continuing adding weight on Squats, Deadlifts, etc.
I missed a workout. I trained Monday, but didn’t find the time to train on Wednesday. You trained Monday. Train on Thursday & Saturday and restart on Monday. Always keep at least one day between two consecutive workouts. Don’t make missing workouts a habit.
Is there an altered form of the program you can use to maintain your state without using weights while your on holiday/vacation? Like by doing Push-ups & Chin-ups? If you’re going on holiday/vacation for 1 or 2 weeks, give yourself a break mentally & physically. These 2 weeks don’t matter much, what matters is the other 50 weeks of the year.
Getting back into strength training after layoff isn’t easy, but you have muscle memory with you. Start light again, use bigger increments from workout to workout. Gains will be faster than when you started.
I want to lose fat. Can I add cardio on rest days? Better is to do cardio post strength training. You won’t have to drive to the gym several times a week. You also have 4 days/week of physical & mental rest. Many can’t train 6x/week without experiencing a mental burnout.
Start with 3×15mins cardio on the elliptical trainer. Moderate intensity: breathe heavier than at rest but not gasping. Work yourself up to 3×30mins, by adding 2 mins every week: 15mins -> 17mins -> 19mins -> etc.
What about running? Can I mix running with StrongLifts 5×5? If you only do running to lose fat without enjoying it, switch to cardio post strength training. If you like running, try it on rest days. Squats get your legs tired.
Ok, so I stop any activity on my recovery days? No let’s be real. If you want to have a walk do it. If you have yoga class, take them. If you want to play some tennis with your girlfriend, do it.
Anything that isn’t high intensity like strength training is allowed. Light intensity activities on rest days promote recovery by flushing blood into your muscles.
I’m doing StrongLifts 5×5 program for 10 weeks now. I want to take one week rest. How should I do this? It’s a good idea to take one week rest every 6 to 8 weeks. Do only 2 workouts with 2 days in between.
- Monday. Workout A. Same weight as previous workout A. 3×3 reps.
- Thursday. Workout B. Same weight as previous workout B. 3×3 reps.
Do 1 set of 3 reps for Deadlifts. Skip the Pull-ups, Chin-ups & Dips during your rest week. Squat the same weight on Monday & Thursday.
I have man boobs & women thighs. Will StrongLifts 5×5 get rid of these problem areas? Man boobs & women thighs are caused by excessive fat & lack of muscle. Building strength will build muscle. Muscle burn calories, meaning less fat. Combine this with the right food & cardio and you’ll get rid of your problems.
I’m very skinny. Will StrongLifts 5×5 help me gain weight? Yes. Korsair gained 2.5kg in two weeks on this program. I’ve seen others gain 5kg in 4 weeks. Realize that StrongLifts 5×5 is part of the problem, the other part is eating more. Read how to gain weight for skinny guys.
Substituting & Adding Exercises. StrongLifts 5×5 Beginner Program will get you results fast if you apply it the way I designed it. Don’t add exercises, don’t substitute exercises, don’t switch to dumbbells, don’t use machines, etc.
If your gym hasn’t the equipment you require to Squat & Bench Press: find another gym or build a home gym. This routine will only work if you do it the way hundreds of others have done it.
The Squat is key to the program. There are ways to Squat without a Squat Rack, but they aren’t optimal. You’ll never get the results others had on this program if you don’t Squat 3x/week. Find a gym with a Power Rack.
I want big arms. Can I add Biceps Curls & Triceps Extensions? Your arms are small muscles, which means they need little work compared to bigger muscles like legs & back. You’re also already getting plenty of work for your arms:
- Biceps. Barbell Rows, Pull-ups, Chin-ups
- Triceps. Bench Press, Overhead Press, Dips
Focus on bringing your Squat numbers up. When you can Squat your own body-weight for 5×5, you’ll have big arms.
I want the v-shape abs all girls go crazy for. Can I add ab exercises? The Squat, Deadlift & Overhead Press already work your abs. If you feel you need more add Turkish Get-ups once or twice a week. Do 5 sets of 5 reps increasing the weight every workout. Here’s a video of the lift.
I have no Pull-up bar. Which exercise can I substitute for Pull-ups & Chin-ups? You’re getting arm & back work from Barbell Rows. Keep doing Barbell Rows & drop the Pull-ups/Chin-ups, these are accessory exercises anyway.
I don’t have Parallel Dip bars. Which exercise can I substitute for Dips? Triceps get worked from the Bench Press & Overhead Press. Chest gets worked from the Bench Press. Drop the Dips, it’s an accessory exercise anyway.
I don’t have a Squat Rack. Which exercise can I substitute for the Squat? There is no substitute for the Squat. You need to Squat, period. There are ways to Squat without a Squat Rack, but they aren’t optimal.
What about the Smith Machine? Can’t I use the Smith Machine for the Squat & Bench Press? No. The smith machine stabilizes the weight for you. You need to stabilize the weight yourself: use free weights.
The smith machine also forces your body into fixed movement paths. If you don’t position yourself properly in the smith, you can injure yourself once the weights get serious. Use free weights.
How do I bring the weight to my chest for the Overhead Press? My Power Rack has no outside uprights & is too low to Press inside it. Power Clean the weight on your shoulders & Overhead Press from there. I do this too.
My gym doesn’t allow me to Deadlift, what should I do? Switch to Barbell Rows 3x/week. You can alternate Barbell Rows with Pendlay Rows each workout.
I don’t like the Bench Press. Can I Overhead Press 3x/week? Sure, but you’ll stall sooner. Switch to Timed Total Tonnage for the Overhead Press after 2 hard deloads. It’ll keep you progressing.
Do you have a dumbbell version of StrongLifts 5×5 Beginner Program? No. Key to the program is the 3x Squat/week. Dumbbell Squats or Lunges are nowhere as effective as Barbell Squats.
I do strength training for sports & need to do Power Cleans. How do I include them in StrongLifts 5×5? Alternate Deadlifts & Power Cleans each workout B. One workout Deadlift, one Barbell Rows, one Power Cleans.
I do strength training for football/soccer/handball/etc. How can I combine StrongLifts 5×5 Beginner Program with my sport? Focus on building strength during the off-season using this program. Add Power Cleans for power. Switch to 2 days or even 1 day/week purely for strength maintenance in the on-season to avoid overtraining.
Does StrongLifts 5×5 program work for women too? Same exercises? Same reps? Same Sets? Same weight increases? Yep strength training for women is same as for men. Follow the program: you’ll gain muscle & lose fat.
More Questions? Didn’t find the answer to your question about StrongLifts 5×5 Beginner Strength Training Program? Post it in the comment section below & I’ll add it to the list.
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Do you think this program works well for the early intermediate also?
I have a 1.5x BW deadlift and squat,1.0x BW bench and row.
If you’re not used to squatting 3x/week you should give it a try. The increased squat frequency alone will increase your strength. You also don’t seem to do the overhead press, you should Beyz.
Great set of new articles!
How do you suggest incorporating the new exercises (Dips and Barbell Rows) into the new beginner program, if someone has been doing the former beginner program for a few weeks?
Thanks. Start with 30-40kg on the Barbell Row, and add 2,5-5kg every workout. For Dips start doing with your own body-weight. Once you can do 10-15reps, switch to weighted dips.
Nice article,
I have 2 questions:
Is it allowed to do sitting overhead presses (military press) because my ceiling is to low?
Is it allowed to dip between 2 benches, because i dont have dipping bars?
You can do seated overhead presses, however it’s not the same as standing. You’re using less muscles. Sitting also doesn’t teach you to stabilize the weight like standing versions. It’s a good replacement for standing, but it’s not the same.
Better is to do dips between two chairs. If you use a bench: left hand one one bench, right hand on the other benchs, dip in between. Check the article on dips for more info their technique.
Does the order of the exercises matter? Could they be done in any order?
As the weights get heavier, is it possible that I will need 5 mins rest between sets? What’s the maximum amount of rest allowed between sets?
Secondly, can i ask if the program will help me improve vertical leap and running speed better than SS? I did SS for a while but it didn’t seem to help my VJ much.
thanks
@ontguy
Best is to start with the Squat as these are the hardest exercise. Then move to an upper-body exercise to give your legs some rest. Then back to deadlifts/rows & finish with dips/pull-ups/chin-ups. Best is to stick to the program the way it’s outlined, there’s logic behind it.
@Ryan
1) How much rest should I take between sets? Take one minute rest between sets the first weeks. When the weights get heavier & you have trouble doing 5 reps on each set, try more rest between sets.
2) Add Power Cleans, they will build explosive strength improving your vertical jump.
i went over the stronglifts 5×5 workout and really like that it is kept simple. i have been lifting for 12 years now and looking for a change. the only thing is that i am a powerlifter, squating 3x a week sounds wild to me. do you think that i could make gains with the stronglifts 5×5 program? thanks
Depends on how much you’re Squatting. Once a certain level you can’t add weight each workout anymore. Then you’d have to switch to weekly increases (timed total tonnage or texas method).
Try StrongLifts 5×5, adding weight every workout. Once you stall switch to something else.
Hi
I tore my ACL in my right knee and now it gets sore. Any advice or substitute exercises for the squat? I am afraid that I cannot go too heavy.
Thanks
Treat your ACL injury first before working the injured joint.
Mehdi,
I have never liked doing the barbell bench press. I am usually lifting by myself without a partner. It’s always been easier to use dumbbells for safety reasons if by chance I didn’t have a spotter. Is there any way that I can do the normal 5×5 program but switch the barbell bench for the dumbbell bench?
Also, I’m an athlete who played basketball at a Division 1 university in the US. I was forced to quit because bad discs in my back. I’ve read the articles you have about lower back health. What about someone who has previous injuries? What precautions should I take when lifting? The squat, and dead lift have always been tough for me because of my back.
Thanks, your site is great.
@Seth
You could do the dumbbell bench press, but adding 2.5kg every workout leads to stalling sooner on upper-body exercises. Use increments of 1.25kg or less if you have access to these. The bigger the weights you’ll lift, the more you will stall. I’d say stick to the barbell bench press using these bench press safety tips.
Your back. Depends on what you have. Bad discs = degenerative discs? I know people who workout regardless of that, but you have to know what you do. I’d say: check your posture, go for a top notch technique on squats & deadlifts. Replace squats by front squats if & deadlifts by one leg dumbbell deadlifts if your lower back doesn’t feel well.
I injured my shoulder years ago & had it reconstructed. Since then, I cannot get my arm back far enough to do squats. What exercise would you recommend I replace traditional squats with in order to get the most out of your program?
Best replacement for the Back Squat, if your shoulder can take it, would the Front Squat Mike.
Two parts to this question if I may.
1. Training heavy on a continuous basis has to eventally wear your down. How come you don’t use the same (Heavy, Medium, Light) periodization technique in the beginners like Bill Starr does in the Big 3?
2. I’ve been training football players for a while now and have always used periodization phases throughout the year (Foundation, Max Strength, Hypertrophy, Power, Maintenance through out the season, etc.) I’m always looking to try new things, do you not agree with this type of schedule?
3. When football players are in-season, what’s the best workout plan (reps, weight %, sets, day a week) for them during the season?
Thanks.
@John
You may certainly.
1. Context of this program is different. Goal is to learn how to lift, avoiding injuries & build the exercise habit. Empty barbell, add weight every workout. Most are undertraining for several weeks on this program. But it’s good: it keeps the ego away so they can focus on technique, which avoids injury later on. After 2-3 months it starts to get heavier. Best way to monitor overtraining is to check focus: you can increase the weight every workout: continue. Else, incorporate a light day. Note that most readers are not on a tight schedule like your players might be, so they can take their time to build strength/learn how to lift.
2. Maintenance within season to avoid injuries. Strength, power, endurance & injury prevention out of season to prepare the athlete. I agree yes.
3. The “best” routine would be one that avoids injury, keeps athletes fresh, and maintains strength levels. I would make them do a 2 days/week 5×5 routine like this one. One day workout A, one day workout B. Some prefer upper/lowerbody split, depends on what you like.
errr… this might sound really dumb and silly.. but… i downloaded your stronglift beginner program excel file, and i have a doubt. the weights which you have suggested are the total combined weight or the weight on one side of the bar??? i am sorry for raising this silly question. when i write down my log, i usually write the weight on one side of the bar.. for eg: squat 5×5 30 kgs means, 30 kg plates on each side i.e total 60kgs(excluding bar weight). so i just want to be clear with it. sorry again!
No problem. It’s with the weight of the bar Abhishek Gupta. Include the total weight: bar + plates, easier for everyone to know what you lifted.
alright
Thanks, I think we’re on the same page. Here ’s another question that I would like your opinion on if you don’t mind?
1. In order for athletes to develop power, they need to implement a power cycle (4-6 weeks) into their program. I believe when you perform a power cycle, you turn that Max Strength into a weapon on the field. In your experience, what is the best routine for developing power? What % of weight, reps, etc. to you use and any other info you may have. Thanks.
@John
I would use Power Cleans. Start light so they master technique first. Then use a progressive loading protocol: simply adding weight every week, until they stall. When they stall apply one step back, 2 steps forward approach. Reps: 5×5. Or if technique is a problem: 8×3.
If you don’t have the time to teach them how to power clean: box squats. Check out this video, it has good info.
I have a question with the 5×5 workout when I use the same weight for those 5 sets I’m I supposed to reach faliure on every set with that same weight at 5 reps for 5 sets or do i pick a weight that will allow me to max out on the last set of 5 reps but make the previous 4 sets somewhat easy?
@Welbyn
You start light, add weight every workout. Eventually the weights will get harder, and you’ll have to struggle to finish your reps. But the reps should be done without help. If you can’t finish your reps, try again the next time with the same weight.
When doing weighted dips, pull ups or chip ups, is it better to still do 3xF or aim for 5×5?
@ontguy
No 5×5 for weighted versions.
Do you recommend wearing a weightlifting belt to support the back while performing the 5X5?
I’m a semi professional distance runner wanting to build muscle mass to help gain speed and agility. Do you think the Stronglifts program is right for my goals? If so when do you recommend I do my running workouts in relation with the Stronglifts workouts?
Thanks alot,
Nick Spyker
how long do i do the 5×5 program
Would this program be as effective if thre only thing available and in the increments I am looking for is dumbells in my local gym. Starting from 10kg they increment in single kg’s up to around 65kg which I should be ample for me to achieve my goals. I have just started this program and am using the dumbells for all exercises except the squat. The problem is getting the barbells to increment for the squat. Can I do the squat with a dumbell?
If I switch in power cleans for deadlifts every other workout B, do I do 1 set for 5 reps? In workout B, you have the deadlift for only 1 set for 5 reps, so would power cleans be the same way. Or should I do more sets. Thanks.
Im new to the program but i dont have a reliable spotter and i have to have a spotter for most of the exercises listed above. what do i do?
Hi,
I’ve been squatting & bench pressing before, but I want to try the Beginner’s 5×5 strength training now.
I just wonder how with how much weight I should start with?
For example my 5RM max with Squat is 75kg, and for Bench Press 85kg.
Starting off with 20kg seems a little low, no?
What is the main reason for working only 3 days a week?
I have been working on the 5×5 for close to a month now. Constantly i feel that working more would be of benefit on the off days. I have seen you mention in various places to not do this but i have not seen a why … Is it not beneficial to lift on off days?
If not why?
Thanks for the site and the hard work!
hello I got a bit of a bug. what do you do when you go back training after missing 1 or 2 sessions due to bad cold etc.
do you start at ten percent less than your last workout.
I’ve managed tuesday, probably wont train today got swollen glands etc, hopefully be ok for saturday i’m currently on week 6 and just stalled on over head press. bit of a stange stall to.
what can you suggest. ta
My daughter is 17 years old and plays basketball. She is 5′5″ tall and very quick. Her quickness is her real asset but she needs to get stronger. Will the stronglift 5×5 beginner program take away from her quickness? I’ve heard several people say that squats can actually slow a person down?
can i take a break in between reps?
I was just wondering if doin some heavy bag boxing at the end of my workout would slow my progress with 5×5.I
I was just wonderin if doin heavy bag boxing training with 5×5 would slow my progress.I need to keep it in if at all possible.
I don’t see anything about training to failure except for dips. Does this mean all other exercise such as squats & the bench are NOT done to failure on each set? Thanks.
Hi Medhi,
I am really looking forward to getting stuck into this program.
I would consider myself intermediate since I have using compound and oly lifts for a while and I think my form is solid. However I am relatively weak for the amount of time I have been training, which is why I want to follow this programme, but I am wondering, what starting weight I should using?
I am 6’0” @ 80kg with low body fat. Here are my numbers for my first workout A
Squat; 5×60kg, 5×65kg, 5×70kg, 5×75kg, 5×80kg (top working set)
Bench; 5×60kg, 5×65kg, 5×70kg, 5×70kg, 5×70 (top working set)
Dynamic Rows (301 tempo) 5×60kg, 5×65kg, 5×70kg, 5×70kg, 5×70 (top working set)
BW Dips; 3×10
At my level, would you advise me to follow Star’s loading protocol, (with ramping sets and weekly increases) or should I start by dropping the weight, doing straight sets with 70% of my top working weight and increase the load each workout, as per your 5×5 plan?
Also, I am a bit of a lover of the power clean but I want to keep my pulls & presses balanced. Would you recommend I do a A1/A2 type split and alternate between rows and cleans?
Similary, I would like to alternate between front and back squats because I find they compliment each other, would you recommend this or should I just stick to one for this programme?
Last question, because of shoulder problems in the past I would like to add some assistance exercises such as face pulls and behind neck band pulls. Would adding these to the end of a workout a couple of times a week be ok?
I know this site gets a lot of traffic, but if you could answer any of my questions, or if any readers who have some experience with this programme can, I would really appreciate it.
Thanks
Rob
Bob,
normally for strength training, training to failure regularly is not recommended as it is too much for your CNS and quickly leads to overtraining.
Chad Waterbury recommends aiming to reach near failure on the last rep of your last set when doing straight sets. I think this would probably be appropriate for this program, so perhaps user your 6-7RM weight for 5×5 and see how you go.
I have lifted for a long time and would like to try this workout for a change. What is a good percentage of your 1 rep max to start at with your 1st workouts and then move up gradually. Do you need taper workouts mixed in?
Hi!
I know it says, train 3 times a week ex :
ABA
But can I train the 5×5 like ABAB ? Or will it be to much?
Thanks.
Mehdi,
I have been doing SL 5×5 since May 31 08. I have not missed a work out,nor have I strayed from the beginner program. My bench is now 145, squat 175 OHpress 75, barbell row 75, I am doing 3 sets of 10 rep dips, pull ups are the slowest at 3,4,4. CAN I ADD IN MORE EXERSICES, BICEP DB CURLS, CLEAN AND JERKS, BEARS, or do you have any advice as to a few more exersices I can add in…. Squats are getting hard, sometimes when I am coming up, my knees “quiver” as I am pressing up, is this bad? I go all the way down on squats, people are saying I am going way to low, but you stressed going low, and so I am… I might add… NO KNEE PAIN of any type.
Thanks for your help… this is an awesome program. BTW, I am getting 1gram protein/pound of BW, I am using BC amino acid/whey protein and creatine, since doing this I recover way faster. My body fat is now 19%, BW 197. Since december I have lost 40 pounds and %BF started at 28%.
Hi Mehdi,
I’m just finished the first month, but I’ve a injury in my right shoulder (My physiotherapist said me than I’ve a stretching tendon in front of shoulder) and I can’t do bech press correctly because I feel pain when I’m lifting the bar, but I don´t feel bench working.
When I do Press Overhead or Incline press I feel less pain, may I replace bech press with incline press (or stand in for while recover to me injury)
Thank’s and sorry for my little english
As I am in need of building muscle and losing a belly, what is my daily calorie requirement. (18 cals or 16 cals per lb of body weight?)
Thanks, Gareth (20% b/f 90cms girth around just under the navel, 172 cms tall)
I recently read that lifting heavy weight is one of the causes of hemorrhoids. Since then I’m afraid to do squats or deadlifts. Am I overreacting or do I have cause for concern? Can you address this issue?