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.

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3
votes
1answer
261 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 ...
3
votes
1answer
1k 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 ...
3
votes
2answers
867 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 ...
3
votes
1answer
23 views

How to safely release the bar in the power rack when doing squats?

I'm using a power rack to squat and press. So far I still haven't missed a rep (I started Stronglifts a few weeks ago), but I'm wondering what exactly would be the safest way to release the bar into ...
3
votes
3answers
155 views

Correcting squat form, mild knee pain, numb thumb

Basically started with the low bar squat (following StrongLift 5*5) but being very skinny (179 cm, 58 KG) the bar doesn't rest at the shelf created in scapula as described by Mark Rippetoe in this ...
2
votes
4answers
714 views

Struggling with barbell row and overhead press - StrongLift

Its been a month and a half since I started following SL 5*5 after a gap of around 6 months from the gym. Having started from the empty bar, I have reached: Squat - 110 lbs BP - 75 lbs Row - 80 lbs ...
2
votes
1answer
109 views

Did walking & stretching on my rest day made my lower back sore?

I'm doing StrongLifts 5x5. I hit gym in the night hours and this is the situation: BW: 64kgs Saturday: Rest Sun: 6km walk Mon: Squat 75kg 3sets of 5 reps, Bench 42.5kg 5x5, Barbell Row 42.5kg 5x5 Tue ...
2
votes
2answers
334 views

Incline Row Machine vs BB Pendlay Rows

I'm doing SL5x5 and, for my without tonight, I swapped the normal Pendlay rows with the incline row machine. I was quite shocked at the weight difference. Normally, I'd be rowing around 115 but with ...
2
votes
1answer
4k 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?
2
votes
3answers
258 views

Why do deadlifts hurt my lower back

I recently started doing Stronglifts. My bar weighs 40 lbs instead of 45, so here were my starting weights: Squat: 90 lbs (5RM was 205 earlier in the year) Bench: 90 lbs (5RM was 190 earlier in the ...
2
votes
2answers
3k 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 ...
2
votes
3answers
450 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 ...
2
votes
1answer
126 views

Shoulder discomfort after starting StrongLifts

I recently came off a shoulder injury so I'm a little paranoid about using proper and perfect form for any exercise that involves my shoulders. I've started the SL program and incorporated dips to ...
2
votes
4answers
5k 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
2answers
49 views

What do I need to incorporate into my exercise regime to have an as complete schedule as possible?

I am obese (300 pounds now, down 40 pounds) and have been for the better part of my life. As I've acquired a great interest in medicine and sports medicine I've decided to shed most of my weight and ...
2
votes
2answers
130 views

Simple Diet Advice?

I am off work for 2 weeks soon. I am not doing much (saving money really!) so I would like to use this time to focus on the gym a bit more. I have been doing Stronglifts with added cardio 3 times a ...
2
votes
3answers
554 views

Balancing StrongLifts with other workouts

I am very eager to start StrongLifts 5X5, but am apprehensive about how to balance it with my other physical activities. I know that recovery is key to the program’s success. Background I am a fit ...
1
vote
4answers
168 views

Scapular contraction: should I always do it?

I have been working out at home for a few months with mostly successful results. I just came back from a shoulder injury that I'm pretty sure was caused by improper form in both bench press and dips: ...
1
vote
2answers
265 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 ...
1
vote
2answers
184 views

Why am I not seeing any change in body composition or weight?

I started stronglifts 5x5 on almost a month ago, and while I do seem to be getting stronger, since I have been able to increase the weight every workout, I don't see any real change in my body ...
1
vote
2answers
1k 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
1answer
43 views

Stronglifts 5x5 or Pure Chest workout?

I just lost around 35 pounds of fat and now I'm looking towards building some muscle for the summer. I'm 5 11 and around 172 pounds. I've been looking around for some information and I've narrowed my ...
1
vote
2answers
68 views

Integrating additional abdominal workouts into StrongLifts program?

I realized that weak abdominals are resulting in poor Squat form and thus limiting my progress in StrongLifts 5x5. How can I integrate and program additional abdominal workouts to my StrongLifts ...
1
vote
3answers
123 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
978 views

Mild left shoulder pain while squatting low bar

I am on stronglift 5*5 and as the weight is increasing with each workout, squats are getting challenging, while the program is really good, I want to keep doing it and avoid any injuries. The other ...
1
vote
2answers
374 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 ...
1
vote
1answer
72 views

Skipping ahead on stronglift

I'm relatively new to mendhi's program of 5x5 and i was wondering if you have to start all the way from what is listed on the program. I can do 2 plates, 5 sets of 5 with ease but on the program it ...
1
vote
1answer
60 views

How to recover from a long break, with proper nutrition?

22/M/55kg/176cms My last StrongLift 5*5 workout was on 28th Nov 2014, and I weighed 58.2 Kgs then. Since then I haven't worked out one bit and my diet is getting less by day (at least thats what I am ...
1
vote
2answers
286 views

what is causing knee pain after squats?

For several weeks now, I have noticed a mild pain on my right knee after squats, I am on strong lifts 5*5, 57Kg/179cm/M. My squats weight reached 115 lbs but for the last two sessions have brought it ...
1
vote
1answer
293 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
2k 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 ...
1
vote
0answers
17 views

What do I do about quadricep pain? [closed]

Over the last few weeks, as the weight on my squats has gotten heavier I've been noticing some pain in my quadricep. Not the normal muscle soreness, it's a little sharper and feels "deeper" in the ...
1
vote
0answers
57 views

combining crossfit with stronglifts - both scheduling and weight intensity

I am in okay shape, so I decided to join a crossfit box. I have been doing crossfit for about months now, and I really enjoy it. However, I find that I am having trouble doing some of the more ...
0
votes
4answers
152 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 ...
0
votes
3answers
1k 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 ...
0
votes
1answer
57 views

Should beginners be doing Rounded Back Deadlifts in a beginner strength training program?

Ma Strength posted a video on Facebook with the following description: "To be prepared beforehand for any contingency is the greatest of virtues.” ---Sun Tzu The Art of War During maximal ...
0
votes
2answers
40 views

Is it safe to lift after a bout of insomnia? [closed]

Basically went to bed at midnight and didn't fall asleep until almost 4, so I got maybe 3 hours of sleep last night. To make matters worse I skipped my workout (Stronglifts 5x5) yesterday because ...
0
votes
1answer
270 views

Critique my SL + Greyskull hybrid

I really like Strong Lifts, but it isn't working well for me anymore. Too many resets and not making it past previous resets. Admittedly, my lack of progress is likely attributable more to my lack of ...
0
votes
1answer
279 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
2k 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 ...
-3
votes
1answer
108 views

Workout buddy deadlifts 1200? [closed]

So recently my old workout buddy moved due to work and I have a new one now, mid 20s in good shape and strength. The only problem, which is a big one, is that I suspect him of lying. He has been ...