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Questions tagged [stronglifts]

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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95 views

How can I split Starting Strength or Stronglifts 5x5?

Starting Strength, Stronglifts 5x5 and Madcow 5x5 are popular and similar barbell strength training programs. They all use the same lifts and use sets of 5 and trains the full body 3 days a week. ...
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2answers
218 views

How can I reduce (slightly modified) StrongLifts 5x5 workout duration?

I am currently running StrongLifts 5x5 with Barbell Medicine's press plugin and the additional accessory work (dip/tricep extension, chin-up/curl). With warmup sets, the overall training session is ...
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1answer
151 views

Powerlift/strongman program for beginner?

Im 270lb 6'2, starting back into the gym, i've gone 4 times now. I've always wanted to see if I could excel in max strength and strongmen type of lifts. I've seen this What's a good strength ...
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1answer
152 views

Stronglifts 5x5 related question

What are the accessories that you add with stronglifts and why? As given on the website, I added chins and dips; reverse crunches(or hanging leg raises) and crunches; barbell curls and skullcrushers;...
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1answer
218 views

Will I gain mass effectively with this program? Slightly modified stronglifts 5x5

I'm very skinny (184cm, 61kg) and I have a really hard time gaining weight. I'm completely free for summer so I can sleep 9 hours a day and eat a lot of food, and I have no other stressors. I will ...
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0answers
159 views

Weight training for muscular endurance

I have just started doing Stronglifts 5x5 (which is almost the same as Starting Strength). Hopefully in say 6 months time I have made good progress, but are also starting to plateu. In order to get ...
2
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3answers
1k views

Why's Stronglifts going straight to my gut?

I'm in my mid-30s. I've always been thin and had a very high metabolism. I've been doing Stronglifts 5x5 for a little over 3 months. I've increased my weight in each exercise a fair amount over ...
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3answers
723 views

how to keep the chest tendon injury free while training heavy bench press?

Here and here you can see me bench press 200 Kg. I don't bench 200Kg 440 Lbs all year long. After reaching the 200, it goes down gradually back to 160 and then 160 for 2 reps and slowly up. I use ...
3
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2answers
347 views

Balance issues with the overhead press

I have begun the Stronglifts 5x5 program. I am constantly working on my form for all exercises, but I think I'm not terrible at any. I do have a problem with the overhead press, that is potentially ...
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7answers
852 views

At what point is it worth using a powerlifting belt?

I'm currently on the StrongLifts 5x5 program. I've set goals for myself to reach the "Intermediate" level based on the weights on this website by end of June next year, giving me a bit under 7 months ...
2
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1answer
773 views

Stronglifts 5x5- How can I catch up on weak dead lift and bench?

I've started stronglifts 5x5 about 7 weeks ago. I have started out with a completely empty bar (20kgs) and moved up to the following: Squat 105Kg, Deadlift 102.5Kg, Bench 62.5Kg, OH Press 55Kg, Row ...
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2answers
481 views

Stronglifts 5X5 Question about Gains and injuries

I've been doing sronglifts 5x5 off and on for about a year and a half. I've had to stop for a quite some time due to a knee injury (bad form) I've worked on it though and I think Ive fixed it. If my ...
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2answers
802 views

why arms flabby after 5x5 stronglifts?

A little background I have been lifting for a couple years now as a newb but have been able to get my muscles a bit toned and defined they were a bit flabby but not to the extent they are now. This is ...
4
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1answer
631 views

Doubts about the SL 5X5 program

This week I started doing the StrongLifts 5X5 program but I already have some questions regarding 2 situations. I know posting 2 questions is not very well received but I'd hate to post 2 questions ...
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3answers
279 views

Can a routine be designed around deadlifts?

There are a lot of claims made from comments on CNS impact to squats being more important... From Ice Cream Fitness: Deadlifts are 1x5 for a reason. They are taxing on your CNS and if you mess ...
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4answers
313 views

Should I grind or should I fail?

I have noticed that I grind out the last 1 to 2 reps of my back squat for the last 2 to 3 sets. Sometimes this involves doing something funky with my hips or knees, which I don't like, but I have the ...
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3answers
3k views

Don't feel anything with Pendlay barbell rows. Should I switch to Yates rows?

I started the 5x5 SL program 2-3 months ago, and have had doubts about the quality of my barbell rows. I do them like Mehdi suggests: http://stronglifts.com/barbell-row/ Though I hear that it can be ...
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3answers
1k views

Stronglifts 5x5: Start in deficit and move to surplus when reaching 5RM on lifts

I have 2.5 years experience, have been cutting since January 1th, and I think I'm done cutting after April. This will be my longest and by far the best cut so far, I've counted calories with MFP, been ...
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2answers
83 views

Holding weights on bench press flyes

After my regular 4 sets of flyes, I do one more set with heavy weight stretching my pectorals as long as I can just like the image attached, Stretching can last 10 to 15 seconds depending upon the ...
2
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1answer
217 views

How should squat form change based on proportions?

I recently learned that good, safe squat form could change based on body proportions, specifically the factor femur/spine length ratio. How exactly does one measure them both (from where to where, I ...
5
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3answers
503 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 ...
2
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1answer
588 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 ...
6
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1answer
145 views

Gym routine with Tennis

What would be some good additional exercises to do at the gym for 2 days a week with 7 days of tennis? Objective - Improve strength, mobility and endurance. (Not particularly in this order) I am ...
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4answers
1k 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: ...
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1answer
649 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 ...
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1answer
230 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 ...
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2answers
297 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 ...
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2answers
2k views

Preventing upper back from rounding while squatting

My current bodyweight is 65kg and I am doing StrongLifts 5x5 for past two months. I am stuck between 70-75kg squat. Until 65kg squat it didn't matter much how my form was. I know that, I used to ...
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0answers
982 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 ...
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2answers
160 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 M/W/...
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1answer
151 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 ...
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2answers
1k views

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

I started strong-lifts 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 ...
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0answers
2k 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 ...
3
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2answers
2k views

Integrating Olympic lifting exercises into Strong Lifts

I did Olympic weightlifting for 4 months with dream of becoming a competitive lifter but unfortunately had to move out of town and here I don't have access to any coach or even a proper gym for that ...
3
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2answers
63 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 ...
6
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3answers
4k views

Why are deadlifts so much more taxing than other workouts (say squats)?

Why are all of the workouts in the 5x5 Stronglifts program except the deadlifts? If I added an ab exercise to the workout (say Landmine 180s), would how do I know whether it should be 5x5 or 1x5?
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1answer
219 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 ...
3
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2answers
141 views

Technique Improvement for StrongLifts [Form Check]

After reading answers to my previous question (Struggling with barbell row and overhead press - StrongLift), I decided to record my sessions and seek advice on my form. Squat: back view, side view ...
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2answers
242 views

Fitness app advice? [closed]

StackExchange, I'm new here and have spent the past hour searching the site for potential answers to my question, to no avail. I did find this list of fitness apps: Creating a compendium of fitness ...
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4answers
3k 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 ...
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1answer
169 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 ...
3
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3answers
811 views

Stronglifts 5x5: Is it that important to keep a ratio of different weights lifted in different exercises?

I only have 36kg total weight at home, can't afford to buy more. I'm joining a gym in September. Will it harm my body proportions to lift 36kg on EVERY exercise in Stronglifts, or must they ...
2
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2answers
161 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 ...
4
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3answers
564 views

Stronglifts Adaptation Questions

I'm currently doing StrongLifts however I have changed the bench & squat parameters to 5x8 instead of 5x5. I've also added in some accessory stuff (flies, curls, skull crushers, pull-ups on days I ...
1
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1answer
111 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 ...
2
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2answers
1k 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 ...
0
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1answer
879 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 ...
2
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3answers
604 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 ...
4
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1answer
222 views

How to create the leg drive and keep shoulder blades together while bench pressing?

I have heard various powerlifters on youtube to use the leg drive(1) and keep your shoulder blades tucked in or together throughout the rep(2) (just as we do on the low bar squats) while doing the ...
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2answers
898 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 ...