I started this program 7 years ago (about 1 year after Mehdi put this vid up). In about 18 months I put on around 15lbs of muscle. I eventually got too strong for the program, switched to 3x5, then took a break for a while. Now, post-pandemic, I'm back into 5x5. Something I learned are: 1) The overhead press will be the first exercise most people will fail at first. The rule of thumb in 5x5 for failing (not completing the full 5 reps for any of 5 sets) is that you repeat the exact same weight next time. If after 3 times of repeating the same weight (3 separate days) you still can't complete a full 5x5, then you deload the weight by 10% and try again. Math: take the weight, multiply by .10, whatever that number equals is the amount of weight to reduce. 2) Every 6-8 weeks, take 1 full week off from the gym. Don't work out at all. The further you go into the program, the stronger you'll become, and the more recovery time you'll need. By week 12 you'll need around 3-5 minutes rest between sets. To prevent over training you have to take a week off every 6-8 weeks and you'll feel even stronger when you return. You can also deload by 10% when returning to prevent soreness. 3) Get a weightlifting belt. Don't use a weight lifting belt until you fail for the first time in either squats, barbell row, deadlift, or, overhead press. At a certain weight, having the belt to push your abs against is the secret to pushing through the rep. However, don't rob your core of getting stronger. Go as far as you can on your own before using a belt. Old school leather belts with double holes (hole on the top and bottom) work best. 4) Keep a journal or use the app. When I started the app didn't exist yet. So to this day I still use a journal. It makes things much easier. No need to remember any of the progress, and it's nice to look several weeks back and see how much you have improved. 5) Check your ego at the door. It might feel embarrassing lifting only the bar on week one, but by week 6 you'll be on par with many other guys in the gym, and by weeks 10-12 you'll surpass them. I met guys who could lift a heavier weight then me, when I was on week 10, but none of them could lift the same weight I was for 5 sets of 5. 6) Eat and Sleep. This is sooo crucial. In the beginning it's easy to follow your body. You'll be really hungry and tired, so just give in. Eat and sleep. The days going into the gym after getting 8 hours of sleep and having good meals I felt much stronger then the days I didn't. Many of the times I failed a 5x5 exercise it was only because I didn't get enough sleep and/or food that day.
@cnerdmahadi3 жыл бұрын
I just wonder what you did not cover! This has it all
@Henry-mt1tq3 жыл бұрын
This information is completely anecdotal and does not line up with what 5x5 guides say.
@DoomFinger5113 жыл бұрын
@@Henry-mt1tq Nothing I said was anecdotal. I was part of the beta team when the app was developed. You obviously never read the information on the website. Feel free to google these exact quotes or search them on the website and you'll find them. Here is the sources from what I said: 1) "You’ll first fail on the exercises that use smaller muscles. Overhead Press first, then Bench Press, then Squat, and finally Deadlift. If you fail in a different order, your form is off. If you fail reps during the first 12 weeks, you started too heavy, you’re adding too much weight, resting too little, etc" stronglifts.com/5x5/#Failed_Reps 2) "By the way - skipping a workout is not a break. Breaks you plan in advance - “I have a holiday coming up, I won’t train”. Skipping a workout usually happens in the moment - “I don’t feel like it today, screw it”. Regular breaks are fine. Skipping workouts isn’t - it’s rationalizing laziness." stronglifts.com/5x5/#Breaks "The first weeks of StrongLifts 5×5 you don’t need much rest time because the weights are light. But as your work weight increases and becomes more challenging, you’ll need to rest more." stronglifts.com/5x5/#Rest_Times "You don’t lose much strength if you eat properly and stay active during your break. You can actually come back stronger from the extra rest. You should be able to continue where you left off. But don’t hesitate to lower the weight by maybe 10% to ease back into things and avoid soreness." stronglifts.com/5x5/#Breaks 3) "Belts help you lift heavier weights by increasing lower back support. They give your abs a surface to push against. Your abs contract harder which increases pressure in your trunk. This creates support for your lower back and spine. You can easily Squat/Deadlift 20kg/45lb more by wearing a belt." stronglifts.com/5x5/#Belt 4) This was removed from the site and changed to promoting the app once it was launched 5)"Nobody cares about how much you lift. I’ve been weak, now I’m stronger, it doesn’t make much difference..." "Now there may be the occasional jackass who may give you weird look or laughs from the corner. Screw him. You’re going to go from empty bar to 100kg/220lb Squat within 3 months. You’re going to end up Squatting more than him. Let him laugh and hope he’ll remember you. You’ll have the last laugh in three months." stronglifts.com/5x5/#What_if_I8217m_embarrassed_to_go_the_gym 6) "Make sure you also eat properly and drink plenty of water so you get all the nutrients to help with muscle recovery. And get your eight hours of sleep in." stronglifts.com/5x5/#Recovery "Lack of Sleep. Sleeping too little hours hinders recovery == more fail. Lack of Food. Eating like a bird hinders recovery == more fail." stronglifts.com/5x5/#Plateaus stronglifts.com/5x5/#Sleep
@Henry-mt1tq3 жыл бұрын
@@DoomFinger511 go touch grass you dweeb
@DoomFinger5113 жыл бұрын
@@Henry-mt1tq I'll let your mother know, maybe she can help you upvote your own comments
@BigD19578 жыл бұрын
Download the app, follow the program, PERIOD! I keep reading about all these so called broscience know-it-alls who recommend their own modifications. Even when I am at the gym doing the workouts I have guys come up and say I should be doing this and that. The best was a guy who said I wasn't squatting correctly and then admitting he doesn't squat because of knee and back problems! Everyone at the gym is glad to give you advice even if you don't ask, which I don't. Follow the program and little by little you will see the results. I never dreamed I would be able to even do squats with the bar let along with weight on the bar. I am nearly 60 years old and if I can do it starting from point ZERO, so can you!
@htbio12337 жыл бұрын
Dennis S Uncle respect. Your smashing it at your age. Well done.
@bladelazoe7 жыл бұрын
You nailed it on the head, Follow the program as it is laid out, exactly and keep going even when you think you're going to fail, just keep going and you'll surprise yourself. I'll be 3 months in by the end of November, and I never imagined being able to pull the weight I've been pulling, it's amazing to watch how much more weight you lift than last month on any lift. Also congrats on lifting at 60, definitely don't see many people in their 60s lifting this kind of weight.
@chrisrenteria1437 жыл бұрын
everyones anatomy works differently. however I will be trying this
@bryanx54306 жыл бұрын
I've been using Stronglifts and gone up an extra 25kg on my squats. I'm getting better and better and glad to see the progress. I can't wait to see what I can lift a year from now.
@MrFINGERLICIOUS6 жыл бұрын
Yep. Once everything starts getting heavy the program is plenty. The only extra could be weighted calf raises with a dip belt or something. Literally nothing else needed. Once the strength base is built with this program then yes but until then certainly not. Even rear delts get enough work with Pendlay rows. Once I've got at least a 140 squat, 160 deadlift, 100 bench, 80 ohp, 90 row, as target numbers I will possibly try power cleans and push pressing as well as weighted dips and chins. But of course need to build a base first
@Dltnke7768 Жыл бұрын
I just started you program, I’m a 64yo woman who, like many, used to be in great shape. I never really had to workout because I had physically demanding jobs, and did a lot of physical work at home, then I retired and the dreaded menopause hit with a vengeance. I maintained my weight and strength for a while then slowly but surely the weight crept up and muscle tone decreased. I never found a workout that suited me, I love lifting weights and life’s light because I was afraid of injury. A month ago I found your website and felt I had finally found a plan. Joined a gym, have been going 3 days a week, I love it and I feel really good. Reading your explanations of each exercise and watching your videos have given me confidence and now can actually do a squat like your supposed to, and I’m excited to see my progression. Thanks Mehdi
@nickw14399 жыл бұрын
This guy is great. No BS. Ive been doing 5x5 for a month and i feel so much stronger.
@IBACAU1234 жыл бұрын
How's Stronglifts going now?
@Jimmysvensson1234 жыл бұрын
@@IBACAU123 probably larry wheels old acc
@IBACAU1234 жыл бұрын
@@Jimmysvensson123 lol
@jong23594 жыл бұрын
@@IBACAU123 I started stronglifts when I was 27 and in one dedicated summer, I was able to achieve 300lb squats. I stopped lifting when I started working 10-12hrs a day... big mistake. Started right back up at 35 years old... a little slower this time, but steady / healthy progress is being made. This is the only method to build muscle that makes any kind of real life sense. Simply do effective work and raise the weights as often as possible... done.
@IBACAU1234 жыл бұрын
@@jong2359 congrats I'm 15 and I've been training for 2 months now and I'm up to a 72kg squat.
@stronglifts12 жыл бұрын
Number one thing to check is your form. There's always room for improvement. Tape yourself, watch what your doing, ask others for inputs.
@BrianDenton32 жыл бұрын
At what weight would you suggest a beginner lifter move from 5x5 for deadlifts to the 1x5? In the video you mention in the first few weeks you can get away with doing deadlifts 5x5 but eventually you'll have to drop it down to 1x5. Thanks.
@alienscape11 жыл бұрын
"Your goal is NOT to get exhausted, your goal is to add weight on the bar every workout. And the best way to accomplish this is to do every exercise, set, and rep with 100% focus, NOT by rushing through each exercise in an attempt to get out of breath or sweaty. Remember: this is a strength program."
@YAVIAH7 жыл бұрын
It's ok if i use red Converse sneakers instead?
@bearatdusk80135 жыл бұрын
@George Thomas calling BS publicly is a common symptom of red Converse. For your own good and the good of your muscles, switch to black and/or white Converse.
@222wheelsdown12 жыл бұрын
I just finished week 6 of this 5x5 program, and I've been following it religiously. No other workouts in between, however i have added cardio on the off days. This workout is incredibly effective especially for beginners (I'm an 18 year old male, 5' 10", 155lb) and I've seen amazing results. The weight does get heavy quite fast, but i haven't stalled yet. Thank you Mehdi, for putting up part B to this workout!
@twinturbo19952 жыл бұрын
i was thinking adding cardio on off days as well
@Gigi-ej6he2 жыл бұрын
@@twinturbo1995 how's it been?
@kyrsp33dysolderpicture288 жыл бұрын
do i have to put my hood on when i begin my squat sets?
@bagzy8688 жыл бұрын
Rly -.-
@kyrsp33dysolderpicture288 жыл бұрын
RLY
@bagzy8688 жыл бұрын
+Haram bae okay no you don't have to put your hood on when you begin your squat set :)
@marcostott8 жыл бұрын
yes keep it on it keeps you warm for the warm up sets
@paul-yy5qf7 жыл бұрын
yes, the power of the hood increases your strength.
@Biglouieeem11 жыл бұрын
Did the 5x5 for eight months, amazing results in strength! Thanks!
@tenk444412 жыл бұрын
Thank you for the program. I started with 80kg squats now im doing them with 150kg, deadlift went even to 170kg. Im only lacking at the bench with only 90kg, but still good progress for 3 and half months. Thank you again, this program helped so much
@geniusaza10 жыл бұрын
I started the Stronglifts program 4 weeks ago, and Im doing all kind of gains! Thank you Mehdi. Im gonna go so far to say that Stronglifts saved my life.
@erkobra712310 жыл бұрын
and how is it going?
@geniusaza10 жыл бұрын
Er Kobra I am still going strong. Ive had some weeks with no training, due to illness and injury and travels and such, but I am (at the moment) squatting 115 kg (bodyweight), dead lifting 145 kg, benching 85 kg, pressing 45 kg, rowing 90 kg, 5x5. I am loving it! But, it is a taxing program. It takes a lot out of me. I wish there would be some room for cardio. I have a lot of excess fat. I think maybe that can be an effect of the creatine too. I eat healthy. Veggies, fish and beef. Eggs, rye bread and fruits. Yogurt, milk, honey. And some crappy foods too, sometimes. I have kept a steady weight of 115 all thru this program. I am sure I have lost some fat and gained some muscle, a lot I hope. All in all this is an awesome program. And the app makes it very convenient.
@geniusaza10 жыл бұрын
Er Kobra And one more thing, this program is supposed too take around 45 minutes. For me this is not possible. It takes a lot more time. Like 90 minutes. Maybe because I train in a commercial gym. Maybe because i do some dynamic pre stretching/warmupp. But still, it takes a lot more time then 45 minutes. But thats fine. There are a lot of cuties in my gym:)
@erkobra712310 жыл бұрын
Nice thx for the info man. Peace out
@topsui10 жыл бұрын
Have you made any kind of evident muscle gains? Just wondering.
@joshr9542 жыл бұрын
Almost a decade later and still so many people following this program. Been following it almost exactly and making progress much quicker than before, better results than I even hoped!!!
@keepmovingforward41210 жыл бұрын
I wish I discovered this sooner. The guy obviously knows what he's talking about. It's an old school workout but VERY effective. Thanks bruddah for this vid & knowledge!! Subscribed!
@daxtronymous12 жыл бұрын
Don't listen to the guys telling you to jump ahead in weight. Read the actual program and Mehdi explains why you should start at the bottom. The habit and feeling of slowly making that climb 5 lbs at a time with every workout is what makes it addictive. While it is easy, take your time and really focus on perfecting your form. Doing it this way makes sure that it takes longer for you to hit that point where you fail for the first time, and helps build your determination to get it the next time.
@mamunurrashid565210 жыл бұрын
StrongLifts 5x5 is the BEST training program ever! It changed my life!!
@frostyzaza3 жыл бұрын
This got me started on lifting weights a few months ago, great program mehdi, you have helped a lot of people in pursuing a better physique and a better lifestyle
@MultiLock138 жыл бұрын
This program is great, recommended from my brother. Been doing it for 2-3 weeks now, it has not been schedule on exact days but been doing them, already feel and see great results. My main concern is figuring out the position, posture and form of the work out. since there is no mirrors there fucking hard to judge and feel. I've asked a few people and they helped and judged me and they was good 'headed people' and said I was doing it good anyway, but I think I am over-stressing it to much on the form, which not a bad thing but it will come in good time, without stressing it to much which can put a damper on the fun and enjoyment, but yeah it's part of the fun as having it lower in weight which to me still quite fatiguing at the end of it all, get a really fresh workout. First time I did this, I felt unlocked and profound on how amazing I felt in the work out, from having great sweats, great releases and just overall properly stimulated and getting less and less self conscious using the 'big boy weights in the big boy room'. So thanks for this and your tips and tricks, will need to study and remember more, but enjoying the progression!
@louisrivas11117 жыл бұрын
Dante Sparda I got a tripod for my phone on Amazon just set up and you can see your technic
@davidberman88164 жыл бұрын
Over the years I keep coming back to 5x5, these videos and the app which is better than ever.
@wannabe7718 жыл бұрын
Today was my first time doing the overhead press with the empty bar. I'm not gonna lie, that last set was not easy. As a female who lacks upper body strength, I'm excited to see my progress. I feel pathetic struggling with just the bar. However, doing squats and deadlifts with heavy weights is no problem.
@shwetankmishra3 жыл бұрын
My prs before this plan ( 3week time period). All weight in KG Before---- Bench- 60x 1 Deadlift- 40*5 Squats- 40*1 Now Bench- 64*2 Deadlift- 86*4 Squats- 66*5
@davidsorokowski10 жыл бұрын
Just wanted to share a few things here, I've been doing this regimen for about 1.5 or 2 months only. I would say I started off fairly strong but disregarded seriously squatting or dead lifting all my life. . I started off as such: Squat 225 lbs,(easy for 5x5)Bench 225 (easy for 5x5), Dead lift 275 (easy for 5x5). I could squat more but with really bad form, I wanted to start light and perfect going low. I am now at 325 squat (with some struggle at the last two sets) Bench 280, Deadlift 325 (man I am so exhausted by the time I get here and my hands can hardly grip.) A little about me, I'm a small guy, 32 years old 5'4" 180lbs,about 12% bodyfat... So far I have had incredible gains and perfected my form..Seriously, size and strength BOTH come with this... Just fixing my form in squats for two months has made my ass too big for my jeans lol. Being an MMA fighter I am using this to maximize my strength and power. Being a short guy I have to have the power advantage, even at 145lbs fight weight I have to deal with some tall dudes. I still work other exercises for speed and cardio on varying days because I have to for fighting purposes... my gains would be even greater if I were only doing these workouts, I know I am rambling but I have to stress the effectiveness of this. Just doing the squats correctly and already going heavier with them than I used to with shit form.... I can explode forward when sparring even faster, I can lift and takedown even more powerfully... its good stuff and I'm ready for my next pair of 45lbs plates :)
@JustinBobby-di9zt5 жыл бұрын
Yeah I'm almost 5'10" and I'm only a few lbs heavier than you at your fighting weight
@RMMaryport4 жыл бұрын
I noticed he had to put the 'being an mma fighter' in there
@TOTO_2094 жыл бұрын
Lying ass lol
@davidsorokowski3 жыл бұрын
@@RMMaryport didn't say a pro asshole, and you can watch one of my fights on here. I was giving props to the program and pointing out the benefits for those that think powerliftong is just for one type of person or goal. Just noticed the comment, shouldn't even waste my breath for trolls.
@RMMaryport3 жыл бұрын
@@davidsorokowski chill out dude, dont bust a nut on your steroids, and 'naked rearend choke' me 😂
@emrguns110 жыл бұрын
Start the program is the key. Thank you very much.
@redgriffen79 Жыл бұрын
I started the 5x5 app in late March, My 1st Workout B on March 28th I did 85 lb Squat, 70 Lb Overhead, and 160 Lb Deadlift. It is now 2 months later (May 29th) Workout 28 I did 215 Lb Squat, 135 Lb Overhead Press, and 280 Lb Deadlift. The Weight set i bought only has enough weights to max out at 300 lbs. I will need to purchase a another pair of 45 lb plates soon. The Overhead press was really difficult this last session but i managed to get all 5 reps of 5 sets and i was happy i finally made it to the 45s for OHP.
@AlanDammeVan12 жыл бұрын
Great program, I've been out of training for a while and have decided to start from scratch. I'm going with stronglifts 5x5. I've done it before and it is the best program I've ever done. Thank you Mehdi, keep up the good work
@KyleP13310 жыл бұрын
I did a slightly modified version of this program years ago where I skipped deadlifts and did the other 4 every session (Squats, Overhead, bench, and rows)... I think Im gonna do it your way this time around, but the first time I did it I got some amazing results. Everyone told me I looked like some kind of UFC fighter and I'm one of those guys that's spent most of his life overweight! Thanks for these videos, they really helped my figure out some of the little details of how this program is supposed to work. Doing it your way should help a lot.
@lukejames239112 жыл бұрын
I've been doing this stronglifts program for 4 weeks, and It reallyworks I'm doing 150kg squats 110kg bench press and 180kg dead lifts
@hanskazan74032 жыл бұрын
Cool story bro
@Kegger71711 жыл бұрын
week 1: monday workout A, wednesday B, friday A; week 2: mon B, wed A, fri B. cardio on rest days is fine. ab excercises aren't really necessary with all the squads you'll be doing ;)
@stronglifts12 жыл бұрын
1x body-weight press (75kg) is most I've ever done. Tough lift for me included.
@markstulzer5 жыл бұрын
This program has put the most muscle mass on my body I have ever gained.
@drvenhrd466 жыл бұрын
Been on the program for 2 months, love it. Increased my overall strength dramatically, cant get passed 185lbs on my bench press and now I'm bench pressing 225x5 and progressing..my starting squat was 135lbs and now I'm squatting 200lbs and progressing.within 2 months I'm pretty happy with my overall strength gains, I feel strong, balanced and motivated each workout. hitting myself in the head for underestimating compound movements and heavy lifting. And now with a 3k diet my strength is only gonna get better. Thank you stronglifts!
@llary5 жыл бұрын
5x5 (any variation) is a great beginner program and SL is a good free resource for newcomers to lifting. However despite what the program says I think most people need to start specializing and switch up to an intermediate program with more varied accessory work once they start to plateau. For most beginners that is around 6 months in. I stayed with 5x5 for too long and at the time didn't understand why I wasn't making further progress, I eventually started cycling between a bodybuilding style program and powerlifting. Both styles of training complement each other and it's also more enjoyable (for me at least) doing a more varied hybrid training.
@rugbyelite13613 жыл бұрын
This program is fantastic. I've been following stronglifts 5x5 for 6 years now and my squat is up to 35,000 lbs. Finally some respectable numbers
@davidpurkiss318412 жыл бұрын
Thanks Mehdi. A lot of people have said I am too old to be doing this at 67yrs tale a look at Sam Melton at 70yrs he is doing great with stronglifts. Never say never.
@multispeciesangler5 жыл бұрын
I just started your workout today. Unfortunately my basement can't accommodate me standing up and doing the shoulder press but I'll get close enough sitting on the bench. I think that your workout plan is going to work well for me.
@MsTae201212 жыл бұрын
Yes, it will. Having your elbows under the bar can help alleviate some of the weight that the bar applies to your wrists and by extension your elbows.
@artyman120010 жыл бұрын
You do realize your power cage is backwards, flip it around and you won't have to step over the frame every time, that's a serious tripping hazard
@aristrudel80177 жыл бұрын
haha
@alexmeden82207 жыл бұрын
artyman1200 that's hillariuos what a twit.
@Sounddoctorofficial7 жыл бұрын
He said he likes walking forwards into his squats which is why he turned it around. It kind of makes sense otherwise he will have a head injury hazard
@plllot97137 жыл бұрын
but he could turn those racks/hinges (whatever is the name of the adjusters you hang the bar on) 180 degrees. so he turns the cage 180 degrees, and then those adjusters 180 degrees too (that would require him taking the upper part apart so that he can slide them of to spin them around), and then he has the very same setup, with the only difference of the lower part of the frame being by the wall and he can also use the upper bar for pull ups (which now is by the wall too) :)
@Suitedup11116 жыл бұрын
He knows. He explains why in another video comment section.
@Tokenutha12 жыл бұрын
Well im 16 about 6 ft 185 lbs and have been doing this program for only 11 weeks and had my first stall on 115 lb overhead press, prior to this i weighed about 200lbs and didnt really do any weightlifting ever, I feel its a great program to begin or even "restart" your weightlifting career. You probably wont be sore after workouts because you will be starting so light. The only time i remember getting sore was when i stopped lifting for about a week and then jumped back in to the weightiwasusing
@nemanja77867 жыл бұрын
How to alternate between Workout A and B? On weekly basis or to go in one week A B A, next week B A B?
@Kraw19897 жыл бұрын
Neo yes
@donha4756 жыл бұрын
Yes
@honeyhahn6 жыл бұрын
Alternate between each workout, so A B A, B A B is correct.
@BRSmits11 жыл бұрын
5x5 alternates your workouts. Mon: A. Wed: B. Fri A... next Mon: B. etc. My schedule: M/W/F: 1) do the recommended stronglifts workout. 2) hold a low plank. I do it for 1 second for every pound I squat. 3) do a low intensity/high volume cardio. Walk, not run, on a treadmill set at ~10 degrees incline for 20 minutes. On T/Th/S: High intensity interval training. Personally, I do swim sprints for 15 minutes, 30 seconds all-out sprint, 30 seconds rest. Finish with 5 sets of 1 min low plank.
@fightington8 жыл бұрын
fucking do it. i've put on 10kg of muscle. but make sure you are a fanatic with your form and learn a thing or two about getting your calories and protein right
@anhtuo20958 жыл бұрын
how long have you been doing this workout?
@terminal_wayward57558 жыл бұрын
luckily this comment gives no insight into anything else we should watch out for. Amazes me that people who would have struggled don't have very helpful tips to contribute, instead just "it's good, do it"
@nicholasmclees39665 жыл бұрын
Luv the app, I started 2 months ago. I do deep paused squats and have hit the wall at 90kg ! Failing 3 times and the app pulled me back to 80kg squats, gotta luv compromise that actually helps.
11 жыл бұрын
It does both strength and mass. For more strength oriented workout, increase the resistance, do less reps, more sets, and take longer rest intervals. But this works just fine in my experience.
@bello8710010 жыл бұрын
Can you tell me is this work out good for a woman. I want to tone all over and shred fat? Just need some advice thanks
@geniusaza10 жыл бұрын
This is the best program for women. It will make you strong, fit and confident.
@turtlenoheart10 жыл бұрын
If you want to shed fat there are some basic things you should do as a foundation. 1) ONLY DRINK WATER (no energy drinks, no vitamin water, no coffee etc... JUST WATER) 2) Walk on an empty stomach every morning for an hour right after you wake up (you can walk out from your house for a half hour, then walk back, be sure to hydrate as you do this... WATER) 3) Eliminate complex and processed carbohydrates (eat mostly clean meats and vegetables - minimize fruit, no bread, only clean carbs like brown rice or yams/sweet potatoes etc, bison meat, venison, and turkey meat are great (chicken sucks), and maybe some grass fed beef sometimes... VEGETABLES and MEAT) 4) NOW TRAIN (just pick a program that involves weight training of some kind - 5X5 works great - and then stick with it. If you do these four things you are guaranteed to drop fat and get ripped.
@marianoemim10 жыл бұрын
Yeah, it worked for me. I started strong lifts early last year with just the bar and by now I am able to deadlift 70kg and squat 60kg. My bodyweight is still 46kg.
@84ND3R5N4TCH9 жыл бұрын
I'd suggest mastering some basic calisthenics moves before engaging in weight training. Hanging, squatting and push-ups are a good start.
@ExcuseM311 жыл бұрын
The weight is dropped down substantially so you can focus on form and speed. It's a beginner routine but even if you're able to squat 300lbs the weight starts very low. Reset your nervous system and perfect your form, it's more important than the weight in the long run.
@georgeognyanov10 жыл бұрын
I have a question when we get to the deadlift. I am aware we only do one set and that we do not start with the bar but rather with 60kg. My question is the following, should we still go through all the warm up sets before the one working set (like we do on the other exercises) or should we just jump right to it after we've done that 60kg deadlift. For example if my working set is on 140kg should I do: 1) 60, 80, 100, 120, 140 or 2) 60, 140 He doesn't really address this in the video so I wanted to ask. Also, sorry if it was already discussed. Great program with great results of course. Probs to Mehdi!
@SahilChaturvedi10 жыл бұрын
I started this program myself last week (so I'm a newb, too), but as far as I remember, he said continue to increment weights. So 1), I guess. Don't take my word for it, though. Wait for another reply, I guess, haha
@kamo72939 жыл бұрын
the way he explains warning up in workout a is that you start from the lightest and add 10 kg each set until you get to the work weight. The not so helpful answer is download the app and buy the power pack, it tells you how to warm up and when to warm up. That last one was a bad answer to your question, but I thought I'd let you know just in card
@shanepatrick6416 жыл бұрын
As you add weight, when warming up to your warm up sets do triples then as you get half way to your working set do doubles then when you are close to your working set do only single reps that way you are still warming up the muscle, getting it ready to lift but you are using less energy hope this helps. Let me know :)
@TheBodice11 жыл бұрын
For this, you would do (Monday - A, Wednesday - B, Friday - A...Monday - B, Wednesday - A,...so on. Rest days cardio would be fine, just don't overdo it if you're trying to get bigger/stronger. I recommend adding weighted ab exercises to this routine at the end of every workout, though squats and deadlifts will give you a good core too.
@derekb4life9 жыл бұрын
Elliott Hulse recommended you. Great video
@Mastobog12 жыл бұрын
I'm 6'4" and been doing the program for a bit over a month. No snapping yet. Start light, treat every lift seriously, and focus on safe technique. As long as everything is done properly, it's safe.
@erkoabdurahman50938 жыл бұрын
I've tried doing overhead press and can't do it with the bar (Ik kinda pathetic) are there any good substitutes?
@MugginsMcGee8 жыл бұрын
I struggle with the bar as I have a damaged rotator cuff. However, as I have built up strength on bench press, I've noticed my shoulder press form has improved. I'm a big built bloke, so had to swallow my pride and substitute weight for form. It's paying off. Just keep going. Time rolls on regardless :)
@lmbb208 жыл бұрын
Chris Best fuck the haters, dey insecure
@alexanderb44658 жыл бұрын
Get standard barbell and weights. Or get an ez curl bar (Olympic) that weighs 15 lbs.
@anarchy91767 жыл бұрын
do you have any 10Kg bars in your gym?
@edwinatwell74237 жыл бұрын
Erko Abdurahman Use dumbbells to build up to it. You're also not pathetic, everybody starts somewhere.
@scagtown80353 жыл бұрын
I started this program but being new a shuffled around to different programs and my results were not progressing, weight all over the place not remembering where I started or left off, I am now sticking with this program and writing everyday down, mehdi sends emails all the time, I'm getting bigger stronger and I actually feel like I'm starting to know what I'm doing 💪 thanks for this program
@ayPROZE11 жыл бұрын
I notice that when you do squats, you're not gripping the bar tightly and close to your wrists. I believe your thumbs aren't even around the bar. Which way is better to do squats?
@aussiearu11 жыл бұрын
I don't close my fists, hands are used for stability mostly, i switched to front squats and i'm only using 3 fingers to stabilze the barbell.
@whatdupdoh7 жыл бұрын
This is done to prevent wrist pain usually for lowbar squats.
@andrewthebeast37165 жыл бұрын
I'd say it depends on how your body responds to the training. You could possibly get really strong with 5x5. Or you can get to a certain point and have to switch programs. It depends. Rn I'm doing squats 2105x5 tmrw bench 145 5x5. deadlift 265 5x5. My numbers are estimated to be in the 300's after a couple months
@ratchitt10 жыл бұрын
Good workout but I'm distracted by the squat rack being set up incorrectly! Shouldn't it be turned 180 degrees so you can access the pull up bar and not have to step over the frame?
@qtstud10 жыл бұрын
Its cause he can have access to doing the overhead press from the rack if he flipped it around he would have to overhead press inside the rack therefore hitting the top of the rails.
@ratchitt10 жыл бұрын
No I'm pretty sure it's just assembled incorrectly and the barbell hooks need turning 180 then the rack could be turned 180 as well for the best of all worlds
@AJPemberton9 жыл бұрын
Yep .. it was distracting :-) ... you're correct :the rack backwards. Having to step over the frame to rack the bar is awkward and potentially dangerous. If for some reason he had to have it this way then I'd at least build a platform to level the floor to the frame.
@1888jayjay12 жыл бұрын
High bar squatting is the Olympic lifters style it allows more depth with a more up right body position. Low bar squat is the powerlifter style where you can lift more and you drive more from the hips
@joetrujillo78188 жыл бұрын
Is it just me, or is he doing 6 reps?
@pandianrasikeshewaran82834 жыл бұрын
I think he doesn't take the first rep into account
@dy1204814 жыл бұрын
@@pandianrasikeshewaran8283 Then that's not 5x5...
@thorwannabe68104 жыл бұрын
Prolly miscounted cause the weight so light
@slightly_handy21094 жыл бұрын
The first and 2nd rep are warm-up. So he's actually doing 7 reps.
@after1234512 жыл бұрын
Yes go to his site sign up (its really easy) he will send you a PDF report, a spreadsheet and the link to these videos. Its basically 2 workouts Workout A and Workout B that you alternate days. Workout 3days/week M/T/F = Workout A/ Workout B/ Workout A the following week would be Workout B/ Workout A/ Workout B. Starting strength is also another beginner workout plan but you do 3x5 instead of 5x5. No barbell rows in SS but you do Power cleans hope that helped
@Korosiv-hbu5 жыл бұрын
Does 5x5 mean I have to throw/drop my weights as well?
@jrb831812 жыл бұрын
Ok thank you Medhi. I am almost up to 150kg (had to deload) and I'm feeling as strong as I've ever been! Thanks for the program man!
@mrrizz09 жыл бұрын
Ohp is my favorite exercise
@alienscape11 жыл бұрын
"Stick to the exercise order, it isn't random You Squat first because it's the most important exercise. You then move to the Bench/Press so your legs and lower back get a break. And then you move to Rows/Deadlifts which work your posterior chain again. Sticking to the same exercise order allows you to track progress more efficiently because no variable is changing except the weight on the bar (sets/reps/exercises/order remain constant)."
@zeb2211 жыл бұрын
I'm curious how good is your accent when you speak french :)
@1888jayjay12 жыл бұрын
The routine is explain very well with everything you need to know to get started just download the PDF from the stronglifts website
@rashidosman13917 жыл бұрын
hey guys I started this program about a week ago and having a problem to understand 5×5 . is 5×5 means a 125 ? because I did a 125 squats and I had a muscle pain for now 4 days so I had to stop to recover. please any help will be much appreciated. and If I have a pain to I still need to push it more next day ?
@rashidosman13917 жыл бұрын
Damon Hargrave ...thank you very much for the info that's will help a lot
@rosscom66967 жыл бұрын
125 squats?? What weight were you lifting?
@matthewwetherall33966 жыл бұрын
Since when was 5 x 5 125?! Its not hard to understand, 5 reps, 5 times? Not 125 of each one lol
@Ayo.Ajisafe6 жыл бұрын
stronglifts.com
@hermesrex12 жыл бұрын
I'm also 6'2 and was skinny as hell when I started this program. Follow the program exactly as laid out and you'll be perfectly fine. Actually you'll be better: stronger, faster, more confidence.
@T0EFOO9 жыл бұрын
my lower back hurts as hell from overhead presses, as well as ab situps(crunches) ... >.
@wildcard7494 жыл бұрын
then youre arching your back, lower the weight and brace your core harder while diing it
@bigfoot14eee9911 жыл бұрын
This is a beginners program. 3 times a week is no problem at beginners weight range. On the site, it states that later you can go to Madcow/Bill Glass 5x5 routine, which is ramped sets.
@oceanpier9 жыл бұрын
I benched 95 pounds my first time, but only managed 3 sets of 5, so switched to 65, which was too easy. I rowed 95 and squatted 55.
@cenobitetoastcrunch88038 жыл бұрын
I hit a plateau like that. I did a deload. Dropped my weight down by 10 pounds and repped the hell out of it for the next two bench days, then started upping the weight again according to the plan. It worked. It's kind of a punch to the ego lol. But! Sacrifices must be made.
@bladelazoe7 жыл бұрын
Deloads are weird, they look like you're going lower but it's gives your body time to get past that weight you were originally stuck at. Sometimes you gotta suck up your ego and go lower, then come back twice as strong.
@justryan20707 жыл бұрын
With five reps TUT is 24 seconds even with those long pauses at the top to rest between reps. It's important to realize that Stronglifts is for increasing maximum force production and rate coding through neurological adaptation. I've seen people on 5x5 at the gym trying to put on weight and that is just a secondary effect of the program. Low volume + heavy weight makes you primarily stronger but doesn't help much for hypertrophy because you hit a point where you just can't increase your work capacity without going lighter for more reps.
@Briansgate8 жыл бұрын
So for squats, no need for a change in style, like front squat, or box or anything funny?
@viator228 жыл бұрын
Briansgate Not at the beginner level. Variations are needed to strengthen specific ranges and weaknesses, beginners are better off pounding it out and resetting if they hit a wall.
@andrestorruella87818 жыл бұрын
Briansgate yeah if I have time after I like to do goblet squats with dumbells or front squats at a lighter weight for assistance work
@SoroushTorkian6 жыл бұрын
I have only seen advanced weightlifters do those , just for the nervous system stuff (they already have the strength).
@tonwhelan11 жыл бұрын
Start light until you get comfortable with your form and technique. Always, always keep the back straight or slightly arched upward. Tense every muscle in your body before you even lift the weight and inhale to create a "block" before you lift. Exhale when finished. Look at online sites or videos here to see the proper technique. You can seriously damage your lower back with this exercise if not done correctly. Good luck.
@mattjoe1827 жыл бұрын
needs more hip drahve
@JoProMoJo12 жыл бұрын
If you go to his website, he explains all of that in the Stronglifts Report you can get for free for signing up. I think it is because basically, the Squat, Bench, OHP, Deadlift and Row are compound exercises which target more of your muscles more effectively than isolated movements. The program is set up to not overwork your body by gradually adding weight every session. Even though you are doing the a smaller set of exercises, you're targeting more muscles and getting stronger each session.
@Ixnatifual11 жыл бұрын
You alternate them. One you could do workout A on monday, workout B on wednesday and workout A friday. The following week you do workout B monday, workout A wednesday and workout B friday. Cardio should be fine on some of the rest days as long as you don't run marathons. Whether you can do strength training on the rest days depends on your recovery rate, but they're called rest days for a reason.
11 жыл бұрын
I was talking about technique on the bass. More weight, more strenght, but less finger flexibility, and that means poor technique. I´ve had such problems, 5x5 is the perfect middleground for me. Try it out, see what happens.
@chrispbacon662211 жыл бұрын
The power rack was put together backwards. The crossbar support at the base should be against the wall. That way you aren't tripping over it to press. Slide the j-hooks off and turn them 180 degrees then turn the rack 180 degrees.
@U071107439 жыл бұрын
In a month I gained 4 pounds with the proper diet. Biceps are gaining mass and definitely I started noticing my quads.
@Nachito66711 жыл бұрын
Thanks for your videos, just started strong lift 5x5 today. I like the way you explain how to do each movement properly and debunk some of the bullshit myths that are out there! Cheers man!
@jeffschuyler3879 жыл бұрын
the 5x5 is very effective,I have resu ly s starting to show and it's only been 2weeks,great program and I do recommend this to some of my buddy's
@budsa12 жыл бұрын
Fantastic videos Mehdi, the best on youtube !
@sausag3onthefloor12 жыл бұрын
Great vid Mehdi. One of the guys at my gym's also doing Stronglifts so we regularly compare progress, tips etc.
@MrShaka122112 жыл бұрын
Depends on your current level. If you're a beginner I would say a 225-300lb set will be all you need for a year or more. Look for a quality barbell. Contact the people at York. Ironmind is a little overpriced in my opinion but you can get a barbell set through them. Contact John Wood in regards to a portable squat rack, he has a unique one that you can take with you almost anywhere. I would really focus on the barbell and the squat rack. It's a lifelong investment.
@indianajonte11 жыл бұрын
These are the compound excercises that activates A LOT of muscles, practically your entire body. Because of that you will burn more fat and build a more healthy body compared to doing machines. The big mucles will come if you do it really heavy, but I mean, look at Mehdi, he hasn't got a bodybuilder look, but a healthy, strong lean body. Keep doing it!
@Cunnysmythe12 жыл бұрын
Good video. Best part was effortlessly picking up and racking the loaded bar after the deadlift
@Havoc626 жыл бұрын
Week 6. Day 2. Barbell press. 3rd set, 3rd rep.... I thought to myself, "Shit just got real" .Excellent program. Love the progressive resistance. By the time you get sucked into the routine, by the time things start to get really difficult, you've already invested too much to turn back.
@ecarter274712 жыл бұрын
Woot, was waiting on this; in week 2 now and the Overhead Press was the one exercise I was unsure about as regards form and technique. I can now correct myself before I get too far on with bad form. As per usual Mehdi, this is invaluable.
@press150011 жыл бұрын
absolutely, rows are very effective at building back size and strength
@emseemse9012 жыл бұрын
Yes! workout B video! about freakin time Medhi! I like the new style you are going, with all the video uploads and your take on the lifts. Keep it up that way!
@whattheduck71254 жыл бұрын
Thanks for this no bs tutorial for the 5x5
@mzhussein12 жыл бұрын
i had the same dilema, i opted to use "feiyu" martial arts shoes, they have a hard flat sole with lots of grip and decent support. they lasted 6 month of SL 5x5 and martial arts.....not too shabby. and IMHO better than converse
@nilspatel19826 жыл бұрын
Great video. Just started on Monday about to finish first week tomorrow. The videos and app have really helped me concentrate on form.
@McWit011 жыл бұрын
i love stronglifts. is my 2nd week and im in love. thanks mehdi.
@ArM4ND015 жыл бұрын
Thank you. Thank you. THANK YOU for doing this.
@nemesis-el6ig12 жыл бұрын
Thanks for uploading! I was eagerly waiting for you to upload workout B, and today I'm scheduled to do workout B, it's like you read my mind!
@icouldmakeitdecember12 жыл бұрын
I've just got my own olympic barbell, it's an invest worth making. I've been on the program for a few weeks now and I've seen huge improvments in my strength, unfortunatley I slacked a little over the festive period, so it's a little bit of a struggle to get back into the swing of things.
@cantravolta190712 жыл бұрын
nice video as always mehdi keep them coming!
@Kyle_Ireton11 жыл бұрын
Alternate skipping a day between them, e.g. Monday "A", Wed. "B", Fri. "A", then next week do B twice and A once.
@emilywalker68914 жыл бұрын
Excellent videos, super helpful to tutor through proper deadlift form.
@benf46287 жыл бұрын
Know I'm going to love this program, thank you so much
@DanimalIndustries12 жыл бұрын
GREAT video, Medhi! Thank you so much for putting this together!