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.
12
votes
2answers
33k 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 ...
3
votes
2answers
136 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 ...
5
votes
1answer
146 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 ...
1
vote
0answers
76 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 ...
13
votes
6answers
13k views
Stronglifts - Why is my bench press/row progress lagging behind?
I have been following the Stronglifts program since February of this year, so I've been at it about 6 months. I had tried the program before, but I had been away from it for some time, so I started ...
2
votes
3answers
79 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 ...
3
votes
1answer
432 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) - ...
5
votes
3answers
1k 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 ...
4
votes
1answer
143 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) ...
4
votes
2answers
4k 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 ...
3
votes
1answer
145 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
119 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
694 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
161 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 ...
4
votes
1answer
262 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 ...
5
votes
1answer
271 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 ...
6
votes
6answers
2k 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
1answer
392 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 ...
3
votes
2answers
315 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
5answers
895 views
Overhead press alternative to bench press?
I do my lifting at home and don't have a suitable bench. I'm currently using two ordinary monoblock chairs as my "bench" and I don't think I'm doing my bench presses right because my arms are ...
5
votes
3answers
1k 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
2answers
973 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 ...
6
votes
3answers
674 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 ...
9
votes
2answers
1k views
How can I train for a 5K while strength training with StrongLifts 5x5 and minimizing detrimental effects on either?
I followed the Couch-to-5K training program several months ago in preparation for a 5K race but have not run at all since then. I'd like to get back into it by doing Couch-to-5K again. I'm doing ...
2
votes
2answers
811 views
StrongLifts suggestions for women
Are there are programs similar to the StrongLifts program for women? Or the StrongLifts tailored for women?
3
votes
1answer
273 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 ...
5
votes
1answer
980 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
411 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 ...
8
votes
2answers
3k 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?
8
votes
1answer
320 views
How should I recover if I accidentally deadlifted 5x5 instead of 1x5?
I forgot that in the StrongLifts program you only had to deadlift 1x5 and accidentally did 5x5, will this hurt my recovery? Should I skip my next deadlift during my next workout B?
7
votes
1answer
1k views
Do I need to gain weight if I'm overweight? (Starting StrongLifts program)
I'm 5'6 and 176 lbs with a high body fat %. I am overweight (with man boobs and big belly with love handles) and just started the StrongLifts 5x5 program.
While reading the starter pdf included, ...
4
votes
3answers
5k views
Losing weight with Stronglifts 5x5?
At 22 years old and 325 lbs (mostly fat) I rather desperately want (and need) to lose weight. However, I'm not a big fan of running. I do some biking, but I've been reading up more about weight ...
