Each set is performed with the same weight for each exercise. StrongLifts 5×5 is a weight lifting routine where you train just three days a week. If you’re reading this I’m going to assume you are new to lifting, so let’s start from the beginning. In this post I explain why StrongLifts doesn’t work and I provide better ways to build a great physique. I’ve personally seen several people use StrongLifts and not make any noticeable improvement in their physique. People got a little bigger and a little stronger with StrongLifts, but quit because it doesn’t get them the body they want. It hit the internet scene relatively early and spread fast and far. Sure, you will get stronger with the StrongLifts routine, but you will get stronger with any progressive overload program that you do consistently.įor years StrongLifts was lauded as the go-to workout program for beginners. StrongLifts lacks the volume needed to grow to your fullest potential. The problem with StrongLifts 5×5 is that it leave too much to be desired.
To be fair, I have to admit that the StrongLifts 5×5 workout deserves credit for introducing new trainers to weight lifting. It’s a simple program that’s meant to be easy to follow. I look forward to hearing that you crushed 225+ on your bench.StrongLifts 5×5 is is a beginner workout routine where you workout three days a week. Train smart and put in the hard work and you'll get there. Increase triceps strength (close grip bench, dips), overhead press strength and lat strength and your bench will increase. Incorporate compound movements for chest, triceps, shoulders and lats. To get that bench going concentrate on perfecting your bench press technique. What I'm getting at is that as you become proficient it will benefit you to continually seek out new information and training methodologies in order to continually progress. Years later and I'm now incorporating auto regulation and RPEs into my training. Which subsequently lead me to moving on in my training to periodization, conjugate methods and discovered Westside Barbells training methodology amongst many others. Thus, I knew it was time to move on when I started to stall out, overtrain, plateau and when my recovery seemed to be insufficient. I continued training in a linear fashion until I wasn't able to make consistent gains. Bill Starr, Mark Rippetoe's Starting Strength, Madcows and other hybrid forms until I passed a 400 lbs raw bench, 500+ raw deadlift and squat. I believe I continued using some form of 5x5 training e.g. In my experience with using various 5x5 training methods I can definitely say I made decent gains on all of my lifts and in muscle mass. DB flies are a good example exercise to help with this. For example, being weak off the chest (the bar gets stuck on or slightly above the chest) means you need to do accessory work for chest. It will give you an idea of what you're specific weaknesses are on the bench. You'll hit those heavy weights and also hit accessories to work on specific weak spots.įor bench look up this article: /2013/12/overcoming-weaknesses-in-your-bench-press/ This is why I would suggest trying the conjugate program or something similar if you're interested in strength. And you'll tend to get some muscle imbalances when only doing compound movements over time. Your body will have a hard time getting used to very heavy loads if you don't ever do heave 1 rep and 2 rep maxes. But the big problem is the extreme lack of accessory work, and the lack of singles (1RM) and doubles. The 5x5 is great for beginner gains when you're lifts are really low. I did break these plateaus after switching programs. However, I also stagnated with the lifts. I did the 5x5 for about 7-8 months and saw good results in the beginning.