StrongLifts 5 months results

The hard work finally payed off.
12 Weeks of StrongLifts.
10 Weeks of StrongLifts Madcow.
All lifts are 5 reps. I don´t feel confident enough to hit a 1RM and I am not interested in competing. Switched a few days ago to Canditos Linear Program. I still can milk out a bit of those linear programs.
Basic novice program:
stronglifts.com/
Late novice / Early intermediate program:
stronglifts.co...
Novice / Intermediate / Advanced programs:
www.canditotrai...
Strength Standards:
symmetricstren...
Video inspired by Baber Barbell:
/ @colbybaber
Song: Iron Fire - The Battlefield

[@selcukdemir1368]

youre doing barbell rows wrong. keep your back straight or youll get injured.

[@Onlinezigeuner]

Thanks for the advice! I also realized now that I have a hard time keeping my back straight in certain lifts. Do you think that is due to tightness in the thoracic, or just a form issue?

[@selcukdemir1368]

Onlinezigeuner best advice would be doctor. get yourselfy analysed. if nothing wrong with your body, its your form issue.

[@danieljiha1323]

Reduce weight

[@20patchap]

Your centre of gravity is off coz your bar is infront of your foot (I think) causing you to lean forward and arch back. Move it back over your mid foot. Other than that, keep working hard dude!

[@willlewis4078]

Selçuk Demir see a doctor? 😂 are you serious his form is great on all lifts.

[@fwefhwe4232]

upvoted for using kgs

[@crunchtoast6685]

Redditor spotted

[@fwefhwe4232]

@@crunchtoast6685 haha yes

[@crunchtoast6685]

30 seconds Tech same

[@ronjeremy1232]

U orny

[@superstraight173]

Kg master race💪

[@avitusxenoi4378]

Love that you added the bloopers and posted your strengths, weaknesses, and were just generally straight up. I've been a runner off and on for years and just started strength training with the 5x5 as a guide this evening. I've pissed around with bodyweight exercises before, but I always did like 2-3 sets to failure and got lazy after a few weeks. I know I'm only 6 hours in, but I really enjoyed my first experience with free weights and compound movements. I feel muscles I didn't know I had. Thanks for sharing your progress so I have some idea about x work equaling y result. I have a lot to learn, but I spose we all had a day one.

[@Onlinezigeuner]

Thanks for the feedback. How is progress going?

[@typedeaf]

Great job. Ignore all negative comments.

[@SuperMooshrooms]

Nice home gym, however at commercial gyms you have cardio bunnies to give you a emergency testosterone boost.

[@iamabean]

You can go out for a run.

[@SuperMooshrooms]

@DaddyGirl Yes.

[@ThomasFlaum90]

hahaha this is so true :D

[@111Panda]

This is why my wife works out with me. Then we usually do cardio in the shower.

[@youngrcpilot]

@@111Panda absolutely based workout routine.

[@jakejohnson286]

Symmetric Strength!! Thanks man! I had that site bookmarked before my computer crashed and have been looking for it for a year now. Also, great form, great results, great music and also... GREAT home setup! Keep smashing it.

[@rickybaron4501]

Great gains and power! Bench press is solid AF. Still, you should watch for your deadlift: you're not curving your spine, but you're pulling too much weight with your lower back during your launch and might seriously strain yourself. Deadlifting, though considered primordially a "pull" exercise, it is also a "push" exercise to a certain extent: you push with your legs AND your hips. Good power though!

[@lukejames3039]

Ricky Baron primordially😂😂 all jokes aside you are giving good advice.

[@omlette2fromage]

Good to see your progress buddy! As someone who is contemplating about starting 5x5 such videos definitely motivate me

[@MrDuefangeren]

Good job man. Don't listen to the haters. They have a need to make mean replies, with no other purpose than to hurt others, and gain confidence through that. Keep your head high.

[@Onlinezigeuner]

MrDuefangeren Thanks man. Yeah some of them are just mean, but I for sure have made mistakes. It's also important get criticism in a good manner.

[@leofiis]

4:25 It's a extremely common! hahjaajajajajajaj

[@saanil05]

THANK YOU SO MUCH for such an educational video and providing such useful links in the description. Really grateful.

[@MyMy-tv7fd]

some good stuff there but your squat has some unusual sequential joint moves - try to keep the core tighter to make the whole thing more co-ordinated. You could also widen your grip in the OHP to get a more vertical forearm position to improve your efficiency and lift more. Also try to keep the back more flat in the row and tighten your shoulders by squeezing the scapula (shoulder blades) together to engage the lats more.

[@tallica8145]

Good stuff for keeping these lifts raw (no belt) respect!!!

[@soham_geek]

That was pendlay row not barbell row and pendlay row is still a better exercise than the barbell row. Search about it if you want to. It helps in developing explosiveness !

[@fuzzylogiceire]

For some reason it's listed as a barbell row on the Stronglifts programme. There's an official demo on the Stronglifts youtube channel and the guy demonstrates a Pendlay row (like you said) when he gets to that exercise.

[@AndrewZaidan1997]

fuzzylogiceire Funny thing is he calls it barbell row and I thought it was but I do Pendlay rows as well it's better for me.

[@emilioortega5992]

Next week gonna start Starting Strength wish me luck

[@truthbetold6496]

Doing it right now got a squat rack bench , 300 pounds plates, and i room in my condo training at home loving it, back to basic, i also have a 6f by 6f training mat so everything is on it.... deadlift squat military press, bench, super anabolic combined with keto fasting

[@aidanhoneyman8544]

great work, man!

[@jellebakker8193]

Great results, I am impressed!

[@TitusBG]

Great progress. Hard work .. Im happy for you. An.. the song.. i love this song :) \m/

[@ertugrulbae46]

Good work! But I think the form is far from optimal. Even from easier workouts. The bench for example, I reckon you could have easily hit 5Kg-10kg on the bench if the leg drive method was used, aswell as arched back and proper range of bar motion. Then it should be on the +% category.

[@Bbb82744]

You're doing well. Keep it up 👍

[@vvvrath8312]

Damn you started off strong af

[@ltmittens]

really impressed with your squat numbers!

[@MrTrenttness]

Nice work man! Beautiful!

[@michaelkelly2783]

Great form and progress. Nice set up too.

[@neildaniels5275]

If you listen to something more manly it will increase your max by at least 10%

[@ripplayboicactus9279]

Motorhead is my go-to

[@bigk2080]

Great song🏋‍♂️

[@pablodiaz9652]

Keep training hard!!

[@AlojzyZyrokompas]

Great work!

[@Sebuguitar]

Seriously? Added 100kg on ur squat in 5months??

[@Onlinezigeuner]

My starting weights weren't true 5x5 rep maxes. I started way lower to build from the ground up, because my form was even worse before and didn't want to stall earlier. Looking back at this video I made (and still make) a lot of mistakes.

[@Sebuguitar]

@@Onlinezigeuner Did you ever fail sets? Or were you always able to just put more weight on all exercises?

[@Ale_0103]

Put the bar a little lower on your back during your squats. When you squat the bar should be splitting your foot in half evenly. Nice vid 👍🏼

[@sirmg2963]

Awesome home gym man!

[@dimpsbiliou5478]

Hey my man need to brace the core. you feel your low back curving in squats right? Brace the facking core. I can see it from the mirror

[@oe3kth]

good job

[@jancabal84]

Watching the video, I knew I won't be a first one to point out wrong deadlift and barbell row form ... looks like your hip and hamstring flexibility is lacking to perform correct form.

[@GStar1]

@Reflexez his hamstrings would become sore..I also used to do this type of deadlifts... Slight modification will result in Romanian deadlift

[@MasterCumbiasPro]

Cool gym setup.

[@iamabean]

I dont want to gain weight or body fat. Is there anyway to prevent this ???

[@GStar1]

Can I do barbell overhead press without rack?

[@j.palm6953]

Can I do 3sets 8reps instead?

[@dragonvarine7553]

Jonathan Palm No, bad idea

[@user-wt9ve1cf6x]

Hello, what was your gym experience before the Stronglifts program? I know that the classic 5*5 works most impressive for beginners. I intend to try it, but since I have some experience I'm curious what can I expect. :)

[@Onlinezigeuner]

To be honest I spent more time than I should have before I knew how things work. I suffered from fuckarounditis for way too long. www.leangains.com/2011/09/fuckarounditis.html I did some half assed brosplit during 2008-2010 and made almost zero gains in regards to strength and musclesize. I quit because I was very frustrated with my complete lack of progress and results. From 2014 to 2016 I almost exclusively did calisthenics (except squats and deadlifts with bad programming) and made mediocre to average gains. In october 2016 I decided to quit calisthenics for now and do a novice strength-routine, because I don´t think that you can achieve the physique you want purely with your own bodyweight and it is easier to progress with weights. It depends on your strengthlevel because some people train for 5 - 10 years and are still considered beginners. You could use this symmetricstrength.com/. If you are in the intermediate range you would be better off with the madcow template from StrongLifts or Canditos Intermediate program.

[@princedarkness7]

Hi there, can you make a video review and test on the capital sports power rack (chin-up bar, dip bar, J-hooks, lat pulldown, quality,stability, etc…). I would like to buy the same power rack, but I can not find anywhere a good full video review, just to make sure that I chose a good power rack. Express your opinion and feeling about the power rack,thanks. p.s. nice video

[@Onlinezigeuner]

Thanks for the comment. That´s indeed a good idea and when I bought the power rack last year I was also searching for reviews. Can´t promise when but definitely going to make one.

[@KB-vv8gr]

is that your home gym? it's awesome.

[@Onlinezigeuner]

yes, i love it

[@poweredbyplants82]

nice progress

[@frazerward4827]

Form looks great, keep up the good work

[@olecoot]

Nice Work :)

[@Fezy95]

What did you use for flooring for the Deadlifts?

[@Onlinezigeuner]

Thick rubber mats. Horse stall mats are also an option. Probably a bit cheaper.

[@darkman699]

whats the name of that power rack/cage that you have and how tall is it?

[@Onlinezigeuner]

Capital Sports Tremendour Power Rack - 2,14m

[@JuanPablo-rf4vo]

damn after 5 months my pressing is pmuch the same but my squat is not. :( deadlift is weaker too.

[@woorawoora]

ur back is not really rounded but if u lower hip more u can generate more power I believe!

[@abbaese3613]

man i'm comparing you and me. i think your squad is too strong or your bench is weak, and i have the opposite issue. i'm doing same bench press (78kg) but my squad(90kg) is way too low than yours :/ i'm 190 cm and 83 kg and doing 5x5 stronglifts for 10 months. i think i am kinda softer than you lol. Your starting wheigts are serious for starting. Wow. good job

[@oguzcangozekalumni7671]

3-4-5 ratio for bench-squat-deadlift could give you an idea. That's what I reference most of the time. It's just a ratio system olimpic lifters and some bodybuilders use.

[@rodneymartin7668]

Who sings this song?

[@Onlinezigeuner]

Martin Steene from the danish powermetal-band "Iron Fire" of the album "To the Grave". The song is called "The Battlefield". More links are in the description.

[@obits3]

Respect the hard work, but what happened with your overhead press? You say you went from 20 kg (45 lbs) to 48.5 kg (107 lbs) after 22 weeks of work. By my math, you should have made it to at least 120 lbs in that time. 12 weeks of pure StrongLifts is 18 OHP workouts. Starting with the bar (45 lbs), 5 lbs a session gets you to 130 lbs at week 12. Personally, I know I stalled around 105 lbs and had to cut the progression, but that still doesn't account for about 14 weeks of training (4 StrongLifts and 10 mad cow ). Just curious.

[@Onlinezigeuner]

Well you got me right there. I can´t exactly tell but why my OHP is noticable weaker than everything else is a cause of three reasons. 1. I had form issues at the beginning. What I mean by that is that my form was rather inconsistent (tempo, grip width, bar path etc.). 2. The second reason is a cause of the first reason as I stalled pretty early and had to take smaller increments. 3. Some people progress faster/slower than others in certain aspects or all together. If you look up the video from Baber Barbell (the dude that inspired me to do a video myself) he repped like almost 60kg (135lbs) for a set of five on the OHP but struggled to hit 75kg (165lbs) for the same amount on the bench press. Everybody is different.

[@obits3]

Onlinezigeuner Have you seen the "Press" video on the Art of Manliness channel? Mark Rippetoe developed an overhead press method that is in between the ridged military press (no lean back) and the Olympic press (too much lean back). Personally, I like his technique because you do a slight pivot at the hips instead of moving your neck to get the bar around your face. He also talks about the role of the traps in locking out the press. Also, if you haven't already, I would purchase a set of micro plates on Amazon. They can go as small as two 1/2 pound plates to do 1 pound increases. Wish you well.

[@Onlinezigeuner]

Thanks for the advice. Yes I have seen several tutorials including that one. Remembering all the cues and executing them is difficult for me. I don´t know why but I always had problems with motor skills and it takes more time for me to adapt to new motions. Anyway that is no excuse to stop improving myself!

[@coverakias]

hello,have you taken a before after pic?

[@Onlinezigeuner]

I am taking a photo every month, but they are made poorly, not under the same circumstances and therefore don´t say a lot.

[@sr.9402]

Keep going

[@leofiis]

Great evolution my friend of steel

[@jeffreybabino8161]

Hay man nice gym I lift at home also it's better less destracting 🏋️

[@danielb712]

Nice ass home gym! Watch Alan thralls channel, his videos helped my form on all lifts.

[@Onlinezigeuner]

Thanks, yes Alan Thrall is the man!

[@Waves888]

HAHA, just to be clear, haven't seen in a loooong time on youtube a better deadlift form, thats how it should be people! back straight and not curved, back isnt an axis in this exercise

[@jednurug]

Agreed. Dunno why people are saying the DL form is off - it's better than most. Maybe people are so used to seeing shitty form that they get confused when they see an actual deadlift

[@PeachBoiASMR]

Jonny candito has the best form I've ever seen

[@mattjohnson2848]

Great lifts, thanks for sharing.

[@jeffreybabino8161]

Like the music 🎵

[@arian3837]

barbell row wrong, hurt back

[@darkfoxjj]

People say your form is off. I do not think it is. Just listen to your body. Rest it, cherish it and it will grow strong.

[@siegfredagriam1065]

may i ask how much muscle or mass did you gain?

[@Onlinezigeuner]

Total mass (including fat, water, glycogen etc.) gained 6kg (70kg --> 76kg). Raw muscle? Maybe 3 to 3 1/2kg . I can´t exactly tell because I don´t regulary measure bodyfat and in my opinion there isn´t a bulletproof way to measure it anyway.

[@soulure]

I want this gym

[@KaptainKerl]

Nice nice

[@maxsantayana4345]

I’m doing the exact same routine rn, a month in with amazing results. Your rows are bad tho

[@Akihito007]

Wait how did you gain body fat from doing this for 5 months?!?

[@Onlinezigeuner]

Akihito007 Through eating in a bigger caloric surplus and not paying too much attention what I am eating, instead of keeping it just at maintenance. You might have a better muscle to fat ratio if you eat "cleaner" and calculate your TDEE, but completely separating both is not possible. This whole idea of building muscle and burning fat at the same time only works to an certain extent or if you are higher in bodyfat.

[@Thunder_317]

Should I do those exercise everday ?

[@Onlinezigeuner]

No, StrongLifts is 3x per week with one rest day between every workout. stronglifts.com/5x5/

[@lukejames3039]

How much did all your equipment cost?

[@Onlinezigeuner]

Hard to tell since my father bought a lot of this stuff back in the 90s. Several 1000 euros for sure, but after a few years we already had the money in compared to a commercial gym.

[@Onlinezigeuner]

@Jeff Sol To be honest I haven't made much progress at all in about the last year. I stalled hard in the bench press department due to major programing errors like lack of volume, frequency and simply not eating enough. I am taking a break from lower body training and stopped doing barbell backsquats entirely, because I don't feel like doing them anymore I believe there are alternative exercises like the bulgarian split squat, lunges and glute hamraises which may together not be close to a barbell backsquat, but good enough for my needs. My best lifts where 5x120kg squats, 3x152,5kg deadlift and 3x91kg bench press. I will post more videos soon.

[@Onlinezigeuner]

@Jeff Sol I am currently following a modified version of the Greg Nuckols bench 3x intermedia routine with good sucess so far. Bench press and assistance movements like dips, chin ups, row variations are going up so far.

[@gbangerau]

Rows are fine

[@julienraffaud5110]

deadlift form is off dude be careful

[@topfitextreme]

Obviously this guy is a dumbfuck and doesn´t know what he is doing. Still small and weak as fuck. Let him be. - David

[@onurbaskan34]

topfitextreme This guy do 120kg squat 80 bench 135 deadlift and a weak ? Shut the fuck up and respect the stability !

[@bruceleesbesterschutzling7976]

Bitch please...most girls could at least replicate those numbers within 6 months of training. Worst progress ever!

[@EvilSapphireR]

Internet keyboard warriors. Internet keyboard warriors everywhere.

[@EvilSapphireR]

Onurcan Çiftci I was actually talking to the guys calling him weak, you were too dense to notice.

[@carlosromerogrcia4378]

Can you have a good body with this routine?

[@Onlinezigeuner]

Depends on what you understand by a good looking physique.

[@carlosromerogrcia4378]

Well anything is better than my thin body but I think it would be better to ask What changes did you see in those 5 months? My body is thin but from what I see in this routine I could get a base level in muscle mass in the legs, chest and back but the arms I see neglected if I only do the basics so I think I would put some accessories because with the barbell row I feel enough work in terms of biceps that is the only thing that worries me because the triceps and shoulders I see are quite well covered with the bench press and the military press.

[@Onlinezigeuner]

Like I said previously I gained through a slightly bigger caloric surplus about 6kg from what half of it or a bit less is muscle mass so probably 2,5 to 3kg. That´s correct most of your changes in your body will be in the hamstrings, quads, glutes, upperback, pecs and shoulders. Although it depends on genetics in some cases. A beginner program like StrongLifts, Starting Strength or ICF 5x5 is useful to build a solid strength base of any untrained or novice individual. If you are worried about certain weak areas ICF 5x5 would be a good program. It is similar to StrongLifts but throws in some accessories, isolation exercises and has overall more volume.

[@carlosromerogrcia4378]

Thank you very much, my friend, I started with stronglifts since two weeks ago but as I told you there were parts that worried me because they would be weaker than others and as you say it depends on my genetics but who knows what mine is so I just have to train, eat and shut up.

[@carlosromerogrcia4378]

i have an other question Can I work the abdomen on days when I do not 5x5? Sorry for bothering so much but I want to start well in this and that better than with someone who already tried this routine.

[@aharona30]

Good job bro. But you need to improve your form in the barbell row. In the deadlift keep your chest up.

[@fir3mauiwaui586]

The form for all of these lifts were impeccable, really impressive.

[@mikolajochocki2810]

Pls squat with a shirt on cuz the sweat can make the exercise dangerous

[@nathanscott90]

Deadlift/row form poor. Need to lower your ass as your shoulders/back is slightly rounded.

[@neildaniels5275]

This music sucks big time

[@steelcityhighlights679]

Barbell rows aren't supposed to touch the ground

[@Onlinezigeuner]

This is the pendlay row variation of the barbell row and every rep starts off the floor. kzbin.info/www/bejne/epmqf6d3jtaKnq8

[@rheiaterra4531]

Wait, what??

[@charls9910]

Stupid annoying music.

[@iamabean]

I dont want to gain weight or body fat. Is there anyway to prevent this ???

[@abadonn12]

Eat good