Questions about the weightlifting programs at StrongLifts.com. The site is known for its StrongLifts 5x5 beginner strength training program and the Madcow 5x5 advanced weightlifting program.

learn more… | top users | synonyms

0
votes
0answers
8 views

Low bar Squat: Hyper arched back, slight bend in knees and arm position

I got my form checked by a trainer today, he made a couple of good points: 1- Don't arch your lower back too much while coming down. I looked up online, and this article kind of supports it, ...
0
votes
1answer
45 views

How to Treat Impinged Rotator Cuff?

I'm 6 weeks into a beginner barbell program (Stronglifts 5x5) and have recently hit a wall in my overhead press at 75lbs. Over the last week or so I've had pain in my left shoulder - matching an ...
0
votes
2answers
75 views

StrongLift 5x5 and lower back pain

After doing around 8 months of bodybuilding routines with little gains I finally decided to switch to a powerlifting workout, StrongLift 5.5 by Mehdi, I am 178 cm tall, weight around 57.4 Kg. Before ...
1
vote
2answers
160 views

Will a full-body routine like this be effective for muscle mass gain?

Routine: Dead-lifts (Traditional) 1x12 Barbell Squats 1x12 Lunges 1x12 Military Press 1x12 Upright Rows 1x12 Barbell Bench Press 1x12 Pull-ups 1x8 Barbell Curls 1x10 Dumbell French Press 1x10 Dips ...
0
votes
4answers
98 views

Weight lifting always leading to illness

For about a year now I've been doing the StrongLifts 5x5 weight lifting program. It was about 6 months in that I started to have to pause occasionally while I got over a minor cold - I thought it was ...
9
votes
5answers
673 views

Information overload makes me unsure of how to lose fat weight

Good morning, I am an avid lurker here and I try to answers that I feel confidently knowledgeable about to answer but after much reading between answers to my own questions, other questions, and ...
1
vote
3answers
76 views

Should I add an assistance exercise or drop the weight on my squats to work my adductors?

Now I'm lifting relatively heavy weight in the squat, sometimes on the way up my knees cave in. I've already googled the common causes and found that this can be due to weak hip muscles causing others ...
1
vote
1answer
133 views

Where does the myth come from that doing heavy squats means you have high cardiovascular endurance?

In the StrongLifts report there's a section where the author discusses being able to easily run and jog with moderate endurance if you can squat heavy weight such as 300lb. But I don't buy it. I am ...
1
vote
2answers
601 views

Sharp rib pain after squats in StrongLifts 5x5, breathe problems

I'm on StrongLifts 5x5 program about 4 months now. I'm not a novice to strenght training. I used to do kalisthenics (I've completed convict conditioning program), gymnastics, kettlebell RKC, marathon ...
2
votes
1answer
172 views

If StrongLifts takes longer should you reduce volume?

I'm aware of what the report says but was advised to post the question. I am also interested in the responses more so that I can figure out how to proceed with my own gains. One of the main draws I ...
1
vote
2answers
264 views

Can I add in some core exercises to SL 5x5 and what do you suggest if so?

I don't really think that my core is being worked enough when performing the compound lifts of strong lifts, as the rest of my body has caught up while my stomach and waist are still really flabby and ...
2
votes
2answers
260 views

Deadlift relatively low compared to squat. Where am I weak?

My squat is currently 235 (see form check video) but my deadlift is suffering badly. Before I went on a 2 week vacation at work (where my gym is) I was pulling 225 with pretty good form but now I'm ...
1
vote
3answers
129 views

Can StrongLifts be modified to be just as effective with light weight?

Allow me to inject some context. I'm sure some of you saw my post about the hemorrhoid. I went and found out that it was thrombosed and this morning I had the blood clot removed. The doctors said that ...
1
vote
1answer
202 views

Just found a hemorrhoid. Should I lift this friday?

I'm 23 and god only knows how this could've happened. It could either be from the other day when I got trigger happy and evacuated my bowels quickly(I wasn't bearing down hard I just push it all out ...
3
votes
1answer
1k views

Does not starting with the empty bar in StrongLifts 5x5 really hinder your ability to add weight every workout?

First, I'd like to supplement with general info about SL 5x5 so I can put my question into context. Sometimes in the newsletter emails I get from Mehdi where people ask him random questions about ...
4
votes
2answers
530 views

Took a 6 week break from Stronglifts. Now what

After taking a 6-8 week break from Stronglifts, what is the appropriate way to get back into it? Here is my issue, I was incredibly faithful to going to the gym 3 times per week for about three ...
2
votes
1answer
225 views

How does a 5x5 program work on a cut?

It seems to be the consensus that on a cut you should not change your training program and continue to lift heavy. Although it is also commonly stated that the body cannot gain muscle and loose fat at ...
0
votes
2answers
2k views

Stronglifts 5x5 while on a caloric deficit?

I've been training on and off for the past two years, but only consistently for the past 9 months and currently I'm 185lbs (6'2"). However I wasn't following a specific program and I was only using a ...
4
votes
2answers
490 views

combining isolation exercises with a 5x5 program

i am looking to start doing a 5x5 (stronglifts, specifically), but i have a grade 2 AC joint separation in my shoulder from a while ago. my physical therapist had me doing isolations to help ...
0
votes
1answer
484 views

Pain In Lower Left Lat From Squats

I am doing a 5x5 stronglifts program. I squat below parallel and I believe I have pretty good form, but my lower left lat says otherwise. After I perform the 5 reps, I feel a sharp pain in my lower ...
0
votes
2answers
427 views

Muscles Hurt While On Stronglifts 5x5

I'm a 20 year old, 150lb male, who has been doing stronglifts for a little over a month and a half. I've been lifting weights for around two years now so I am not a complete novice. I have been making ...
4
votes
3answers
475 views

Differences between round plates and octagonal plates?

From the Stronglifts 5x5 Report (Page 44): By the way, if your gym doesn't have round plates […], switch gym. You can't Deadlift/Row correctly with octagonal plates. What makes round plates ...
3
votes
2answers
817 views

Is my modified Stronglifts 5X5 a balanced one?

I have undergoing rehab for knee, elbow and shoulder injuries right now for having used poor form and more importantly pushing myself hard for too little muscle mass that I have. Previously I was ...
4
votes
1answer
563 views

Stronglift's Squat method bad for knees?

I have been following Stronglifts 5x5 method for a week now. I am way too overweight: Age: 21yrs, Weight: 95kg, Height: 5ft6in. I started most of the exercises with lower weights than recommended by ...
5
votes
3answers
1k views

Is it OK to substitute Front Squats for Back Squats in StrongLifts 5x5?

I explained my workout, which is quite close to StrongLifts, to my physiotherapist. She told me I'd better avoid Back Squats and do Front Squats instead, because back squats and things like ...
4
votes
2answers
723 views

Need exercise recommendations for abs, triceps and biceps to incorporate into Stronglifts 5x5

I am doing Stronglifts 5x5. I want to incorporate exercises for abs, biceps and triceps because I want to have a stronger core for the main lifts and I want to avoid T-Rex arms. My current plan is to ...
4
votes
0answers
206 views

Are there papers about Starting Strength or Strong lifts?

I read a bit abut these programs, I see some results in forums and in internet in general, but any reasonably good method and proper nutrition can get results. I would like to know if: Are there ...
5
votes
1answer
261 views

Should I drop my deadlift to 190# while switching to StrongLifts if I can already deadlift 425# x1?

I've seen a ton of variations of the question but never found one that answered my question. I understand why only one set of dead lifts because of the squats. My question is why is the weight on the ...
3
votes
3answers
287 views

Rest between warm-up sets

In a strength program (e.g., 3x5 or 5x5) where one warms up to their work weight with non-taxing sets, say: 2 x 5 x 20% work weight 1 x 5 x 40% work weight 1 x 3 x 60% work weight 1 x 2 x 80% work ...
4
votes
1answer
300 views

Strength training for health tips for an endomorph?

I am about to embark on a strength training program, most likely Starting Strength possibly blended with aspects of Strong Lifts. I am a 32yr old male who is out of shape (weak and terrible cardio) ...
5
votes
3answers
6k views

A linear progression v-taper program

I've now done four Starting Strength workouts and admire the linear progressive nature of it and really look forward to each workout. I'm not sure however it's the best choice for addressing my ...
3
votes
1answer
227 views

What should I do since my bent over row form was completely wrong?

So, because I'm a bit silly and I guess I misread the description and never looked at any videos for it, I've been doing bent over rows completely wrong. Instead of having my back mostly parallel ...
5
votes
2answers
277 views

General mobility help for Strong Lifts?

I've seen a lot of remarks in different places about mobility work to help you to achieve the full range of motion in your lifts. Are there general mobility workouts that one can do to help them with ...
2
votes
1answer
2k views

Accessory work with Strong Lifts?

What accessory work is there for the 5 lifts (squat, bench press, over head press, bent over row, and dead lift), and when should one start to consider adding these extra items to their workouts?
1
vote
2answers
256 views

grams of protein vs calorie intake

I am currently on the 5x5 program with the goal to get stronger. I understand that in order to achieve this goal one must consume a surplus of calories in order to actually gain the muscle. I am 5 ...
3
votes
1answer
2k views

What additional exercises do I add to the Madcow 5x5 program?

I just started the MadCow program and appreciate the approach to weekly improvements and regimentation - BUT, I'm used to doing 15-18 exercises per workout (3-4 times a week for about 1 1/2 hours) - ...
6
votes
2answers
558 views

When doing barbell rows should I have an overhand grip or underhand grip?

I just started doing the Strong-lifts program this week, and while researching the correct movement for each exercise I got a little confused with the barbell row. in some videos I saw it being done ...
5
votes
1answer
849 views

How to proceed with StrongLifts after illness

I've been doing StrongLifts for about a month now, but managed to catch the flu this week. Been horizontal for roughly a week. How should I proceed? Start from scratch? Move on to the next ...
3
votes
1answer
962 views

What should i do if I miss a 5x5 session?

I just started doing the 5x5 Stronglifts workout. I ended up missing my third workout because of some personally reasons. What should I do? Should I go ahead and work out the day after I missed, or ...
6
votes
6answers
6k views

Exercises that can replace squats?

I've got a friend that's somewhat interested in doing Stronglifts, but for personal reasons she's utterly terrified of tearing up her knees from doing squats. I've tried to convince her otherwise but ...
3
votes
3answers
754 views

Stronglifts 5x5 and Rowing

I have started to try out the StrongLifts 5x5 program. Started a week ago. But, I have a rowing machine at home that I'd like to keep using. So, what I'm wondering is Should I? Or will it ruin ...
5
votes
3answers
5k views

How should you warm up for stronglifts sessions?

From the StrongLifts book: Never jump straight into your work weight, warm-up first. As an example, let's say your work weight for the Squat is 135lbs. Then here's how your training would look ...
7
votes
3answers
2k views

Need help with lower back pain while on stronglifts 5x5

I just started doing strong lifts 5x5 program and am paranoid about hurting myself. I am almost 300 lbs, and haven't done much exercise other than walking for the past long as I can remember. I was ...
7
votes
3answers
2k views

Need help with squatting on stronglift 5x5

I am a total beginner to weightlifting, and I am trying to do the stronglifts 5x5 program. I am extremely overweight, and the biggest challenge for me is that I don't seem to be capable of doing a ...
3
votes
1answer
564 views

Incorporating flexibility exercises into StrongLifts workout

I am currently doing the Stronglifts 5x5 workout program, and I was wanting to incorporate a stretching routine into my workout that would both: Supplement my lifts by stretching the used muscle ...
7
votes
1answer
2k views

How to handle a break from StrongLifts?

I have to take a two week break from my Stronglifts program, and I won't have access to the gym or any weights. On the break I will be doing occasional body weight workouts, but for the most part I am ...
2
votes
2answers
598 views

Tips on un-racking weights for bench press

I'm about a month or two into the Stronglifts 5x5 programme and I've stalled on my bench-press. I'm stalling because I can't unrack the bar for the 5th set, the 4th set was pretty easy once I'd ...
4
votes
2answers
8k views

Toning/Cutting while doing Stronglifts(5x5)

I am a 19 year old male and trying to lose some fat (got a bit of love handles). I'm gonna guess I'm around 18-20% body fat. I've been doing stronglifts for 2 months ish to get stronger, I'm at 255 ...
8
votes
2answers
5k views

Stronglifts 5x5 Deadlifts: Am I supposed to increase weight with only 1x5 each time?

I was looking at this program and it seems that deadlifting only 1 set of 5 repetitions each working day is too little to achieve the goal of adding weight each time. Or have I misunderstood it?
15
votes
2answers
43k views

Stronglifts 5x5: an effective program?

I was recently looking through the Stronglifts 5x5 workout, and I was wondering about its effectiveness. The program has some lofty claims (most do), has a ton of anecdotal evidence supporting it, and ...