StrongLifts 5x5 Workout A: Squat/Bench Press/Barbell Row (full body in 30min)

[@vicx05]

I've made more gains with this in the last 3 months than I have in 10 years, smashed my plateau! All the compounds, no bullshit. Follow the plan, work hard, discipline your mind, squat hard enough to push the earth out of orbit and eat like a beast, but eat clean goddamnit! If not all your hard work will be for nothing. Maintain strict form or go home, compounds can make or break you. Plus stretch daily, you don't wanna bulk up and become a dysfunctional walking vegetable, or worse.

[@bxlis]

+vicx05 it is nessacarry to put more weight after each reps or can I continue the same weight? and do you also stop 2-3 seconds like he does every time and why stopping in between ? thanks

[@vicx05]

+any more I triangle up and down eg. 15 reps of 40kg, 10 reps of 50kg, 7 reps of 55kg then the next few sets are all 6 reps of my max weight which increases about 2kg a week. If I'm struggling to maintain form I don't increase the weight until I can do at least 6 with perfect form, then increase the weight next session. Afterwards I decrease weights for the last 3 sets so I can fully exhaust myself. Yes of course I stop for 2-3 seconds, if you can actually do them without stopping it's too light! plus you need to inhale down, exhale up.

[@Callmepapimami]

Awsome comment sir thank you lol

[@sell241]

Pics or it didn't happen

[@corsiqa]

+vicx05 Same here. 2 years of inconsistent training made me gain a lot less than four months (since november with two weeks break) with a 5x5 like stronglifts.

[@siryizzur]

I will never forget this program and how it changed my life forever 7 years ago. I just came back here to say thank you from the bottom of my heart. Eternally grateful, you saved me. I continue to be in the best shape of my life to this day.

[@mr.andrew_andrew]

Just about to begin this program! This comment is reassuring.

[@ExplosiveBrohoof]

@@mr.andrew_andrew How has the program been treating you three months later?

[@shinobusensui9395]

​@@ExplosiveBrohoofdang wish we got an answer

[@ExplosiveBrohoof]

@@shinobusensui9395 FWIW, I'm a little over a month into the program myself. I think I'm seeing some pretty good muscular gains so far. The downside is that I'll periodically feel some pain in my hip and knee joints that I'm inclined to attribute to all the squatting that I'm doing. But it's not terrible joint pain, and it goes away pretty quickly, and it's not always there. I intend to stick to the program for another six weeks and see where I'm at.

[@commander.m1c919]

@@ExplosiveBrohoofthis is my 2nd week.

[@xmetallicmoose]

I can't get over how simple yet well put together this workout is. I've spent YEARS designing programs and mix and matching exercises, and every time Stronglifts stays superior, especially in terms of simplicity and functionality.

[@vicx05]

+Adam Ketterman Same here, I've wasted years mucking around with pointless exercises, but with 5x5 I'm finally making considerable all-round gains.

[@heshamaldhahiry95]

Its really not rocket science, you usually will pack on size from compound exercises, progressive overload, low reps will build you strength for sure and some size. This program is actually pretty old, but hes taking it into another level by presenting it to everyone.

[@nikhidas23]

Never go straight into work weight sets Do your light warmer sets to practice form No cardio before Start with empty bar, add weight till you reach work weight Squats: ---------------- 2 sets of 5 with empty bar (no rest as weight is too easy) 1 set of 5 with 95(25lb) (no rest as weight is too easy) 1 set of 5 with 132(45lb plates) (no rest as weight is too easy) 5 sets of 5 with 185 (a minute rest here) Breathing: Do not exhale at the bottom of the squat, you can exhale while you are going up Go as fast you can while you go up. Lifting fast will get you a lot stronger. The reason squats go first, is that it is a king of all exercises, it works legs, abs, upper body. It is the most effective exercise to gain muscle. Bench press: --------------------- No rest between exercises, only thing you do is set up the equipment 2 set of 5 reps with empty bar 1 set of 3 reps with 95lbs(25lb) 5 sets of 5 reps with 135 lbs(45lb plates) Hit your chest on every single rep Use full range of motion Used thumbs grip around, wrap your thumbs around the bar Do not use thumbless grip 1 min rest is fine when doing actual 5x5 as the weight starts increasing, take 3 mins between 5x5 sets When you start to miss reps, take 5 minutes rest Take a big breath at the top, you hold it lower the weight, still hold it, do not exhale at the bottom of the chest, slowly exhale as you are coming up Barbell row(This is not clear, I need to watch the video again to come up with better notes) -------------- No rest Immedidately start with 135 lbs - as it is impossible to do this without that weight 1 set of 5 reps with 135 lbs, Always start with bar on the floor with every rep, Keep the bar closer to chins Pull with your arms and elbows

[@kmo475]

Thanks man!

[@legendaryecomleads7885]

Can we learn martial arts while doing this workout. Example: I do 5x5 Mon, Wed, Fri at 9 a.m. and learn martial arts at night

[@Kaisan8890]

nikhil das thank you!

[@nikhidas23]

Sure, glad it helps

[@momoney855]

Thanks! How many days a week I have to do it? And also is morning the best time to workout?

[@neotom]

If your knees hurt when you do squats: consciously stretch your buttocks backwards before you bend your knees. I have a misalignment - my hips are too far forward - but this technique has helped me avoid knee pain.

[@IronSwan-ll5ju]

I ran this program for two years around 6 years ago and fell off the wagon for too long. Today I completed my first strong lift since my hiatus and plan to keep going this time! Thank you for such an amazing, free program!

[@Tony94188]

I started this programme with no previous experience and it's brilliant. Haven't injured myself once. Start with low weights and make sure your form is right.

[@DarkLifts]

Would love to hear how you're doing now. Did you stick to it and are you still getting progress.

[@zamercaveman9342]

I have achieved my PR in each of the movements. No supplements, only pure food and water. It has massive impact on discipline of my daily routine. Thank you.

[@ingridschaaf3180]

Doing this workout for 10 weeks now. I have never been able to lift more weight than I can lift now in week 10 and still going Really like it.

[@kemuri.1699]

How’s it going 5 years later? Are you built like Arnold now

[@ingridschaaf3180]

swavy Lol. That’s not my goal!

[@kemuri.1699]

ingrid schaaf 😂

[@theastraladepts]

8 years later how are you bro?

[@Goo_Gle.]

Hey man. Just checking up on you. Hope you're good. It's been nine years. Starting my journey tomorrow. Wish me luck

[@ChrisDeRoma]

Been at this for 2 weeks, the only complaint I had was starting off with low weight, but that has allowed me to work on my form and truly "lift" the weights with a full range of motion. Sticking to this, I've already dropped more weight and gained strength, so I am definitely looking forward to seeing where this takes me. I like the program because it has set goals for weight, endurance and power. Stick to the program, work your way up and you'll see results. I'll post more on this as I progress. Thanks, Mehdi.

[@mycatslya]

Loaded4506 how did it work out for you? im thinking of starting.

[@ChrisDeRoma]

I.C. Weiner 11 weeks into it, love the program and Im seeing a lot of gains.

[@mycatslya]

Loaded4506 fuck yeah. Im gonna go with it in a couple of weeks once my friend starts coming to gym with me on a regular basis.

[@ChrisDeRoma]

I.C. Weiner its a solid plan and for all the attempts at working out Ive done, even as a high school and college athlete, for the first time, I feel like I'm accomplishing something when I work out. The progression is very slow at first and working with an empty bar may seem counterintuitive, but it allows for the development and practice of proper form, proper breathing and rest periods, which are essential. In the first weeks, you can get away with doing more than 3 workouts a week - once the weight gets heavier, the stress on your CNS gets very intense and your body will tell you what to do from there. I work out at home as I own a cage, bench and barbell with weights. I added in pull up assistance bands so as to get my arms, back and lats tuned and toned. The overhead press gets very challenging as the weeks go on, but its essential in building the shoulders and for bench pressing heavy. My current stats are 205 on the squat, 125 on BP, 145 on barbell rows and 225 on the deadlift. I have exactly 310# in weights at the moment and when I've benched, squatted and DL all of those, my plans are to shoot for at least 500# on DL - and talk about an exercise! my back has never looked so strong. Good luck to you.

[@mycatslya]

Loaded4506 thanks for the input man.

[@press1500]

absolutely, I never heard of quarter squats until utube came out, I've been doing deep squats since '85, it's the way i learned how to squat

[@austindawson8986]

Barbell row has done more for my biceps than any amount of isolation curls ever could. By far my favorite workout routine I've ever come across. Thank you Mehdi! I don't think I've ever been stronger. 5x5 rules!

[@pilovwithketchup]

Youre supposed to combine them

[@darealest1]

@@pilovwithketchup shut up

[@johngoepel5263]

Can't wait to try this. Pretty funny that he says not to bring your phone to the gym, when I found this video through his app.

[@nickhollerauer4295]

I was hoping someone else would bring that up!

[@heshamaldhahiry95]

Got love passive aggressive people with their own perception of everything

[@press1500]

excellent workout have been using it for 12 years, i'm 42 years old, I max squat at around 650lbs, deadlift 655, bench around 455lbs. 5'11 255lbs... very easy work out to do. i only lift twice a week now

[@lovehatebs6320]

You’re squatting 290kg 5x5 or 1 rep max?!

[@press1500]

@@lovehatebs6320 1 rep max

[@lovehatebs6320]

@@press1500 that’s insane!! I’ve got to 170lbs 5x5. So 1 rep max probably 220lbs. I’m 5’9” 130lbs.

[@press1500]

@@lovehatebs6320 you are stronger than me pound for pound

[@lovehatebs6320]

@@press1500 Thanks for the encouragement dude, but even pound for pound you’re out squatting me! You weigh twice as much as me but squat three times as much as me!

[@grayparagon4164]

Watching this 4-5 more years later again, I was scrambling to find this lol. Thanks for being my go to!

[@reptilianskin]

I started 5x5 today. Reminds me of the workouts I did with my first set of weights when I was a teenager. Considering my gym attendance has been inconsistent the last year or so, I think this 3 day a week program will do nicely.

[@buddyhend7624]

6 years later how has it worked for you?

[@deepanshugoyal8032]

7 years later how has it worked for you?

[@200msDemon]

8 years later how has it worked for you?

[@KeanoReplay]

9 years later how has it worked for you?

[@mohammedsh9635]

10 years later how it worked for you?

[@someguyO2W]

Im on week three of this routine, and amazingly, I can now do two pullups (couldn't do anthing before). I can also do the ab wheel roller till I am completely vertical. I can vouch that this works and I can't wait for week 12. Thing is, there is a progression to this. You move from this to 3x5 to Madcow and so on. It is not just this. Also, if you read his stuff, you will realise he is not a really big guy.

[@blahblahblah4226]

Did this religiously for 6 months after several years of trying diff weight training workouts. After 6 months, my family was asking me if I’m trying to be a wrestler or something lol. My traps, chest and quads became strong af. I truly believe the power cleans is the ultimate strength building exercise

[@philipportolano948]

power cleans aren't in this program...

[@andrecosta8680]

​@@philipportolano948what you mean about that? Its a bad workout??

[@crossofintimidation]

Muscle tears suck, I've been there. Warming up is important. Never neglect it.

[@aeaeiaeaie7455]

+Mx2 Agreed

[@abrahamlopez3115]

He's right fellas, muscle tears are no games and warming up should always be held with all seriousness. Step 1. Stroke one out (before, during, or after) each workout. Depending on how warmy you feel. Think smart, and be safe.

[@Dad_Life_Marine_Vet]

I started a simple 5x5 programme in May and my bench and Squat double in 3 months....it was amazing when I plotted it on a graph

[@paulgonzales5605]

I've improved my strength and technique so much better from stronglifts. I looked at other people in the gym from my start on powerlifting and never realized how incorrect so much people lift. My lower back was actually getting in pain, and I was bouncing my weights and really honestly went to the gym to just look good naked. I looked into this program, and my lower back is no longer in pain, I have gained on my weights and physique. What was incredible is that I maintained my weight, but increased my strength, and I never felt so much confidence in my life. Technique really is the key, you don't need to be 200+ pounds to be strong, and you got to keep going and going reread this shit and videotape yourself. Thanks Stronglifts, I'm a real fan.

[@BeeNJaMiN915]

Example: Week 1: Tues - Workout A Thurs -Workout B Sat - Workout A Week 2: Tues - Workout B Thurs - Workout A Sat - Workout B Etc. :Once you can't add weight to a workout and are unable to accomplish 5x5 more then 3x's in a row. Do not try a 4th or 5th time instead deload: Take 10% weight off for the exercise you stalled on only and progress from there. Example if you were squatting 200 you will be doing 180 the following week and adding 5pds each workout. The next week you will get back up to 200 and you will be able to do 5x5 for it. :Deloads are very beneficial and when you no longer make gains with the deloads, It's time to switch to 3x5. You should switch switch to 3x5 once you deload 2x's on a lift. If you deload 2x's on 3x5 it is time to switch to 1x5. So this may actually mean that there will be some exercises where your doing 5x5, some 3x5 and some 1x5. Usually the Press is the first exercise to stall on, Bench 2nd, Squat 3rd and Rows somewhere in between. Not on deadlifts because your doing 1x5 already. :After another 2 deloads on a lift with stronglifts 1x5 It's time to go to StrongLifts intermediate and move up the ladder. I started with 3x5 like mark rippetoe suggested because it allows me faster recovery and I'm able to move the weight up and get stronger quicker and not stall as fast. After 2 deloads on 3x5 then it would be 1x5 to make progess. Workout A 3x5 Squat 3x5 Overhead-Press 1x5 Deadlift/5x3 Power Clean (Alternating) **3xMax(15 max)*Chin-ups/Pull-ups (alternating) Abs Workout B 3x5 Squat 3x5 Bench Press 3x5 Bent-Over-BB Rows **3xMax Dips Abs

[@feinchan]

dis looks like fierce 5 tbh.. which is the one im doing right now xd

[@tradewest]

After that you then do workout C. Workout C Looking around 3x in 5 directions. Eating 5 warm Vitamin C pills. Running on the beach. See 5.

[@kimmoremes5405]

But isnt 5x5 more?

[@AirVinnie]

I like the fact that even through the warm up, I can tell you're pushing through the heel. Most people don't, but it really helps strengthen my hamstrings.

[@Koryuhoka]

This is EXACTLY what I was looking for... someone actually doing it without using terminology that someone who knows nothing about this type of weightlifting would understand. thank you for this.

[@traviscarlin3537]

Loved your simplistic approach. Day 1 today of the program “as is”, not with my stupid modifications for things I think I need instead. Thank you.

[@VALIANTTHOR383]

+StrongLifts Thank you. I know 5x5 is 60 years old but you have made it easy, direct and to the point. Even the weights discussed is reasonable and achievable which opens it up for all. I signed up to your site and much admire the way in which you follow up with emails etc. Very professional and no nonsense. Suffering terrible injuries on the workout I've been on, when shoulder is better I'll be moving to this programme.

[@DJjamiejvmasta]

I farted once while doing barbell row. I left the gym

[@kirapoodle]

Rofl

[@vicx05]

why, was it a loud one? awkward..

[@gingfreecss3467]

I cant get above 100 kg squat with 90 degree angled knees and 65 kg bench and 100kg DL FOR 6 MONTHS NOW!! Im not progressing in mass nour strength!!!!! Wut do?!?

[@sockchewinasshoes]

+Ging Freecss testosterone.

[@sockchewinasshoes]

Jamie legends that's something to be proud of, hopefully you cleared the room. bam open squat rack.

[@KevinTimmons]

You really shouldn't question this programs merits unless you have invested significant time into it. I've been doing it for 8 months and I'm still getting stronger. It takes good nutrition and patience to get great results. Strength training like Strong lifts will make you incredibly stronger if you follow the program. Its not a question of how many reps or how many sets. Its a question of are you doing more work than last time. Your body won't adapt unless its pushed on the top end, of course your body will still build muscle if you follow traditional weight lifting gym style exercises, but I have been able to maintain around 9% body fat throughout the program with no cardio. This isn't a weight loss program its a strength training program. You want to lose weight with this program, your best option is good nutrition and a greater distribution of lean mass, which this program will achieve. As for the bar bell row being proper form, it's fine how he shows you, it's the same muscle group at a different angle, in the position he shows there is less demand on the lower hinge and spine at other angles your putting more demand on the lower portion of your back. Get up there in weight and you'll feel the difference when you put down the bar. By the way, body builders are much more likely to be using supplements and their diets are cycling all the time. Which is why they look cut during competition. I tried supplements with this program, and though my growth was quicker I decided against them so that it wasn't necessary for long term success.

[@ganariagente8958]

TWO. HOURS. LATER.

[@netfischer]

LATOOEEER!!!

[@ritooraj]

Thank you, Mehdi!!!! Your advice saved my neck and chest on two different occasions. The safety pins took the hit! Power cage was a foreign concept to me and i learnt it from you. Btw, I lift alone and at home. Thank you, once again.

[@kyrsp33dysolderpicture28]

Says no phone in gym. Releases app for workout

[@friendlyaviation6484]

Best 30 mins of my life. Thank you

[@spaceweirdoes818]

Love this program, when I was playing football in high school I was stuck benching 85lbs deadlifting 115 lbs and squatting 185lbs. Thanks to this program I now bench 135lbs deadlift 225lbs and squat 225lbs and its only been two weeks! Your awesome bro!

[@EmilyWemily87]

Starting the 5x5 routine today and I am SO excited! It's not just for the men! :P

[@Overfl00d]

How's it been?

[@poggken2206]

8 years later

[@Overfl00d]

@@poggken2206 I guess she died...

[@GarageGymFamily]

Started out with 5x5 about 10 years ago and made amazing gains - I still use the principles in all the programs I do - Compound Lifts for life!!! Full workout video from 8 years ago still on my channel - form was NOT great in many of the lifts, and yours might not be either, but its ok, just keep lifting, you'll get stronger and better at your form. And remember to always enjoy your time in the gym!

[@wol2231]

Great video! I will start 5x5 starting next week!

[@joshjosheron4553]

Lol 3 hours later voice

[@splooie02]

StrongLifts 2.0 changes to the british announcer from can you spare a dime

[@CrOosBiE]

Josh Josheron omfg youve made my day by pointing that out xD

[@nosnaj]

Meanie. But I laughed. I'm complicit. For those confused, it's the spongebob "a few moments later" voice.

[@TititoDeBologay]

@24:10 I believe it's a Pendlay Row not a classic Barbell row.

[@PlatonistAstronaut]

Changing my life with this. Bloody fantastic.

[@chaosdecides]

Been doing the 5x5 workout for about a month and a half and the weights are going up nice and steady. I really enjoy this format as it gets the workout done efficiently and I never feel wiped out when the next workout day arrives.

[@ImGairBair]

Started this workout when I was 21 and I’m 30 now and get deadlift 405lbs. This is the only workout I’ve ever done 😂I’ve only ever worked out 3 days a week. Thanks for the advice all those years ago you were right and it paid off

[@luis-albertomeyreles24]

I have doubled my strength in less than a month. Thank you, gentlemen!

[@a__random__person]

5x5 program made me and made me feel the strongest I had ever been in my life

[@docoftheworld]

I love the disciplined, lone-wolf, no bullshit attitude that Mehdi has. I imagine the solo lifter, in his own private gym, crushing steel, while Autumn rain is falling in the slightly chilly air outside!!!

[@itsOculus]

Such a gay comment lol

[@benf4628]

I'm getting a rack for squats and bench and I'm going to try this program. You probably get this a lot, but I can't thank you enough for giving us a program, and so many tips for free. Thank you!

[@ch3ng22]

This guy truly makes sense. Im doing his program starting today

[@firdaus125]

I used to hit the gym like 4 times a week and work out for close to 2 hours each time for years(bodybuilding isolation stuff), but I never felt as strong as I did in the first few months when I changed my workout to stronglifts.

[@AllThingsFabrication]

I added 213 lbs to my bench after the first workout! This is amazing! In all seriousness, I'm going to start this workout and see what happens!

[@romi7989]

I really want to start this too

[@agapephilerostorge]

2:52 squat 13:43 bench press 25:51 barbell row

[@lucnilis6622]

22:50 for bb rows

[@superw0okie]

Great video I've been doing this for nearly 3yrs best thing I've ever done for fitness, strength and muscle. I always recommend it to people looking for a real workout most always come out with I've got bad back, knee, shoulder blaa blaa blaa and I remember back to when I was weak and pathetic and think never again lol

[@lukemomodujr]

Started doing this work out Monday (2/19/2018) and I have also supported it by purchasing the Power Pack. Can't wait to see how much my body changes in about 3-6 months!! Thank you Mahdi!!!

[@blingbling523]

Mehdi....you kick ass for putting this info out there ! Great program, I'm on week 13 and can't say enough great things about the program and your methods of information delivery. Thank you!

[@whitecow13]

I ve met this man in my local gym. He is a great coach!

[@adrian-4767]

whitecow13 where is he from?

[@BartRovers_]

Adrian - Belgium

[@ohZopy]

Salut, où ça en Belgique ?

[@possiblynot]

BOOL-SIT

[@SirZim]

lmfao

[@adriangriffiths4750]

😂😊🤣🤣😂😂😭😭

[@mithurahman1377]

I'm just getting into strength training and heard about 5x5 - I like how you demonstrate technique and cut out the bullshit, exactly what I need to do. And I'm definitely going to leave the socialising til after the workout. time to get focused! Thanks for this

[@anthonyhughes4104]

FYI... GREAT information... And Elliott sent me the reference for your page. I'm glad he did, because I'm not so sceptical about the possibility of my exercising being gone... long story short, I have injuries from a car accident but I'm hopeful that I can get some kind of strength back in my body. Thank You for the advice and I'll be checking out the rest of your videos and literature in the near future. Take care

[@natefuller4258]

I started this exercise this week and just finished my 3rd day (Workout A number 2). I'm coming from practically no lifting background. I'm 6 feet tall and weigh 243 lbs and it's mostly fat. I can't wait to start seeing an actual difference in my appearance. I've also started counting calories and eating way healthier (mostly chicken breast, fruit, veggies, trail mix, etc.). I'm really hoping the new diet coupled with this routine helps me lose weight fast. I've only finished the first week, so I obviously haven't noticed a change in the mirror, but my muscles already feel stronger and I feel GREAT. I'm very glad that I started with this routine and I'm excited to see how far I go. PS: I'm a planet fitness member and it fucking sucks. I started with "the bar", so basically I started with goblet squats with 45 lb dumbbells. I don't have access to a better gym for a little more than a month so once I hit 75lb (max dumbbell at PF), I'll probably stick at that level and perform more reps. Same goes for OH Press. I am very hesitant to use the smith machine in the meantime because I've heard it does a lot of the work for you and doesn't hit your stabilizers/neutralizers as well - any thoughts?

[@84ND3R5N4TCH]

A Smith Machine is fine for teaching a newbie who can't handle an empty bar properly. Otherwise, there aren't many other uses. I stay away from it.

[@einhandwinkelschleifer1225]

do it dude. i am doing it and it sucks, it hurts, it takes time, it takes effort and commitment. yesterday was 39 degrees, i worked all day in a hot factory, then suffered another hour in my 42 degree garage, (107 Fahrenheit ) and that sucked as well, but when im done, i get out of the shower and look in the mirror and that is what drives me to eat, sleep and do it all again in 2 days time. you get what u give

[@natefuller4258]

Thanks Einhand Winkelschleifer! So I posted this comment mid summer and by the end of September, I had lost 15 pounds and felt fucking amazing! Unfortunately school and work got the best of me so school projects got the best of me and kind of put my healthy life on hold.. I had restarted to eat like shit and until yesterday I hadn't been to the gym in 2 months. I gained 5 pounds back and my appearance clearly indicates a lot of that gained muscle has been replaced with fat. Just got a membership at an actually nice gym that has all the free weights necessary for 5x5 and can't wait to get back on track!

[@jennifersorrentino2271]

How's it going now?

[@natefuller4258]

I've stopped doing it and have gotten fat :(

[@tomrp9815]

5x5 is designed to be efficient and get enough "first reps" which improves technique (each workout you get 5 first reps per exercise with a weight of around 75-80% of your 1 rep max), enough volume which studies have shown (for a combination of strength and mass) is around 24-30 reps total. That is why guys do 10-12 sets of 2, 8 sets of 3, 4 sets of 8, 5 sets of 5, 3 sets of 10 or whatever. The mass gained from any of these rep schemes, if rotated on a monthly or bi-monthly basis, will be similar. You are training the big lifts 3 days per week (essentially practicing the movements with high frequency with sub maximal weight which will get your technique awesome, not overly tax recovery and get you stronger in the long run if you don't let your ego get out of control with the load), than doing a 1 body part per week program with super high volume. 1 body part per week with excellent experience, load, technique and calories is obviously better for advanced bodybuilders. However, many bodybuilders are described by strength coaches as a collection of body parts. In other words, if you want maximum mass and shape for each body part individually, you must hit each muscle from every angle with light to moderate poundage. The only way routines like a high level bodybuilding routine will work for Joe Public is if he has already accomplished a certain degree of strength bench marks. For example, a 200 pound athlete with a 400 bench, 550 squat and 600 dead lift is strong enough to gain more mass using a pure bodybuilding routine because his strength and muscle control are at a high enough level that all of the isolation work can be done heavy enough for enough reps to develop size. An extreme example of how this works is Ronnie Coleman (who is obviously using lots of performance enhancers). He works up to 12 reps with 200 pound dumbbells on DB flat bench, 8 reps with 500 pounds on bent rows, 12 reps with 315 on seated press, 800 pound squats and dead lifts for doubles a few weeks before the Olympia after completing multiple sets of high reps at lower weight increments. The secret is this. He did not get strong training this way. He was already a bad ass powerlifter. He had the strength, caloric intake potential and PED knowledge to use huge weight with high volume. As sickeningly strong as he is, if he just did a 5x5 workout without changing anything else he would get stronger and not win the Mr. Olympia because of an underdeveloped physique. Get it?

[@mikemcdonald1334]

Getting ready to start day1 of the 5x5 program. Strength is everything. Muscles for show I think are useless. I want muscles that can perform. Great video.

[@goaway1689]

So how is that going for you? Are you still doing it?

[@shanepatrick641]

How is it going for you? Are you still doing it?

[@BobsonDugnutt1690]

He died.

[@artgood73]

I am really excited to find this. I am 43 and wanting to begin a strength training program. Thanks for creating this program!

[@iFlowWithTheGo]

How did it go?

[@stevenpollard4650]

started 5x5 4 months ago. Been lifting a long time not a newbie. i really like this routine. reasons: 1 i do not need to do my own routine and after 15 years thats nice. 2 starting with light weight actually got rid of some old injuries (ego suffered though) 3 app is excellent. iam going to stay on it two or three more months then move to more power explosive routine. over all happy. not really put on much more muscle. lost alittle fat. but stenght doing well

[@Chantwizzle]

Phones have no place in the gym...unless you're using the 5x5 app 😂😂😂

[@ErickTG]

true lol

[@Leonelf0]

or listening to music

[@bikerboy3k]

Support it by buying the power pack feature. It's fantastic. Can't recommend it enough.

[@zachsimpson2008]

Or recording your numbers on a real powerlifting program.

[@silas2283]

Or watching Netflix on the aliptycals :)

[@notabigdeal7785]

"Biggest excuse guys give me is that it takes too much time. And frankly that's BS." Lolol that had me crying, it's true

[@iDanielGuitar]

Here after years of weight training through ups and downs. I tried 5x5 stronglifts when I was 18 and I can say that if you are a beginner it will work in the first few months and can be a good routine to keep you strong, but if you aspire to get really strong in powerlifting you need to get a trainer to follow you! When I only had 80kg on squat the 5x5 helped me get to 100kg in a few months. From 80kg on the deadlift to 110/120. From 70 to 85 kg on the bench press. But since having a trainer follow me I have increased my loads much faster! I went from 130kg squat to 180kg in about a year! From 160kg deadlift to 215kg regular, bench press from 90kg to 120kg! all in one year! No bullshit!!! I'm not trying to say 5x5 isn't good because i tried others 3 free programs in this years, like Smolov, Bill Star ecc, but if you have competitive goals, get a coach to follow you! Don't waste your time with free programs!

[@louisrivas1111]

Great work out! The app is excellent. Keeps track of weight and the chime is great. I usually wait to long while resting.

[@JoeTurnbullAngler]

Nice to finally watch someone talking sense instead of bullshit! 👏🏻👏🏻👏🏻👏🏻👏🏻

[@ThereByTheTrees]

You keep going untill you stall 3 training sessions on the same excersise. Then you take 10% off. When you have stalled 3 times you switch to 3x5.

[@xDebilPandax]

"The last thing you want is to drop the freaking barbell on your face" Idk why but i LOLed super hard XD

[@kuhraezah5867]

The squat is amazing, but the deadlift is king.

[@perretlaurent6665]

Thé only reason to do squat is to improve deadlift.

[@googlechrome2366]

No, The only reason to do squat is to improve your bicep curls.

[@NoizeAddict13]

Kuhra Ezah I love curling in the curl rack

[@rub504]

now I know squat is the exercise that make you strong. squat number goes up, everything goes up.

[@benf4628]

The squat is better for lower body. It gets your quadriceps more effectively than the deadlift. The deadlift focuses more on your lower back, traps, and spinal erectors. Both are very good for hamstrings, glutes, and abs though.

[@AileenTownsend]

Thanks for this video. Very informative and I appreciate watching the step by step set up of your gear and all that. Thank you for voicing over the video and not talking throughout which never turns out well.

[@iamthesolitarymaninblack]

I hadn't heard about this 5x5 technique. I do many different exercises. Upper and lower body separately on different days. 4 sets.

[@LoftyProduction]

'phone does not belong in the gym' .... the new 5x5 iphone app!!!! ;-)

[@roywalker7512]

Apps came long after this video.

[@FluxMD]

So serious and awesome. I love this guy, no lame American humor attempts every 30 seconds

[@FlowerBoyWorld]

i just love how he calls everything "bullshit" haha

[@1mijaz]

I am using this program right now. Its so easy to measure the progress and flow.

[@unseendamage100]

Your easy to follow video motivated me to get into the gym. I bought your app and it's amazing. Day 1 complete and I feel so good.

[@dastanoo7]

Do we need to eat much protein source to get muscle like bodybuilding!

[@shanepatrick641]

Don't forget the clean carbohydrates to!

[@diggpal]

Medhi ive just subscribed to your page, so much great info, im really looking foward to starting 5x5, i couldnt find any reliable info anywherr prior, Elliot hulse mentioned you in one of his vids! Thanks again for all your work.

[@rooneyviet]

I'm 25, 65kg and 1m82, super thin person, really hate my body. shy when go out. should I try this program?

[@PLAXI3Z]

Yeah give it a go. Just remember to eat alot of food to help you gain weight aswell

[@84ND3R5N4TCH]

If you're naturally thin, you'll look very lean once you put on some muscle. Go for it!

[@Shankower]

+Viết Quân Nguyễn Trying something is better than nothing man! Eat lots if you naturally have trouble putting on weight.

[@Cggdas]

+Viết Quân Nguyễn fuck yeah

[@GoldeneyeDog]

+Viết Quân Nguyễn Don't be shy about your body, I'm 53kg atm (granted I was 59kg start of the year and I'm now having to put it back on) and I've never had any trouble getting girls. - I only say the thing about getting girls because I can't see why you'd be shy around your mates.

[@TheNosferatu1985]

Thank you so much Mehdi for you SL program. I am pretty weak still, but really like the program and i can see a visual increase in muscles on my arms. Also really like your app. Very easy to use. I getting stronger each time, and if i miss my reps i try again. Failure is part of the game! Keep up the good work

[@gohkiatbeng6066]

this is the best workout and I ever have, it make me feel strong 👍👍👍

[@nabilafowles]

Am a enjoying 5x5. Crashed the boys area of my gym. Squatting like a big boy now :)

[@user-ul9oj3ck8o]

I am so eager to begin weight training with this program! It seems like this guy really knows what he's talking about and I'd love to get super strong without adding any bulk.However, I had a baby and got the epidural 3 years ago and have had lower back problems /a weak back ever since. Even though I'm a 21 yo woman I know anythings possible with determination and safety in mind. That exercise looks like it would kill my lower back (the posture) Could anyone share some wisdom/advice?

[@user-ul9oj3ck8o]

Thanks so much for your advice!

[@dboydboy1000]

Start slow...using a smith machine at first. If ur gym doesn't have one practice with body weight only for awhile. My wife had 2 kids, 2 epidurals, and a freakin back fusion at 29 and after the above mentioned is finally doing real squats in a real squat rack. Be patient but CONSISTENT...good luck

[@halo3wasgoated473]

Valeria Contreras I've done 5x5 for 3 months i just turned 16 recently and had lowerback pain from deadlifts however! i find that if you use proper form and technique with a good amount of weight will strengthen your lowerback and reduce the injury furthermore, if you want to do way heavier sets and reps then undergo a weightlifting belt.

[@hervekalundu2978]

that accent..... makes the video even more interesting😂😂😂

[@lalamercer3669]

absolutely

[@tris8015]

Absolutely not. LINUR, STRUNGUR AND MUR MUSKULUURRRR

[@legrandfromage9682]

Oui bien sûr

[@3LITTLE3RAVEN3]

You mean makes it hard to fuckin understand

[@AcClay44]

I will let you go, Ricky. But first, I want you to say..."I... love... crepes."

[@Schoolstuffs2011]

hah! looking back on these vids make me happy. Started in march 20th trying to do this program... have taken my bench from 30kg perfect form 5 sets of 5 reps to now doing 72.5kg for 5 sets of 6 reps, my overhead press was the bar and its now at 47.5kg i stopped squatting for 3 months coz of bad form (my fault) and am at only 90kg, deadlift i started only doing a month or 2 ago went from 60kg to 110kg now :) 5*5 lf deadlifts and 6*5 of squats and press. gonna be the biggest dude in a yr i rekon

[@charlesradebe5578]

Very informative, thanks a million StrongLifts

[@SatsumaBomb]

Amazing how many experts are online! Why is it when I google or look in the yellow pages none of these people are listed? Surely it must be that they obviously earn more money from KZbin comments...... Btw thank you Medhi

[@AhmedShishKebab]

Barbell row: when does some one fail at this, when you can`t touch the lower chest? because mehdi doest toch his lower chest eather.

[@robbob6143]

Interesting. Even tough you got an accent i can undertstand you way better then most of the Americans with weird accents.

[@rhodes2]

Because his speach is simple and clean. What i don't get is why he doesn't add more weights. I've seen workout sheets they were so. Maybe he mentioned why and I missed it because of my bad english ??

[@crisrody852]

Rundstedt Knight This is a demonstration, every teacher will use lower weight to have an impecável form, this way you will learn faster

[@kungfuman82]

I say this comment with absolutely no sarcasm whatsoever: I love how often you say "bullshit", and not just because of the way you say it.

[@TheAMOTVBrunei]

By far the best programme for everyone to follow! Stronglift, you're metal!

[@Maidanic]

If u guys use this man's free 5x5 routine you should at least donate to his clean water fund which is available thru his website. He gives us free shit and also tries to make an admirable attempt at affecting the deplorable conditions of life in the world

[@grazen321]

Looks like his knees are gonna snap back on the squat. Particularly his left knee. His movements make me think he's high or perhaps overly excited.

[@MisfitManiacJoe]

Captain Upper body haha i love it :P

[@hiringsquad140]

On doing the squats: wouldn't it be better to slowly squat down and then back up, rather than dropping quickly letting gravity do the negative rep? I would understand exploding up faster than going down for explosiveness, but I think you would get more out of the set if your reps were slower. Just asking not criticizing whatsoever, just trying to get better and would like to know. I love your app, thank you for all you do and offer!

[@kellymercer1925]

I am starting this workout today and your video has been SO helpful!! Thank you!!

[@radofenix]

Si how did it for after all these years?

[@chrisadams9073]

You've got your power rack the wrong way round!

[@googlechrome2366]

You're from Belgium/France.. aren't you?

[@Destereir]

GoogleChrome sounds like a Belgian accent.

[@tradewest]

I once lifted a shop

[@eriadnile]

How do I use the stronglifts app rest timer without my phone at the gym?!

[@dharrington9269]

I found this very helpful! I have a lot of anxiety when it comes to lifting this looks simple and straight foreword thanks.