StrongLifts 5x5: A Simple Workout To Get Stronger
Thousands of guys worldwide have used this routine to gain strength,
build muscle or lose weight while training only three times a week.
Stronglifts 5×5 uses five free weight compound exercises: the Squat, Bench Press, Deadlift, Overhead Press and Barbell Row. You do three of these exercises each workout, three times a week, for about 45 minutes per workout. You Squat every workout, three times a week.
5×5 stands for five sets of five reps. These are the sets and reps you do on every exercise except Deadlifts. Deadlift is only one set of five reps (1×5) because doing more would beat you up. Plus, Squatting three times a week will get you stronger at Deadlifts since it works similar muscles.
Unlike most bodybuilding routines, your goal on StrongLifts 5×5 isn’t
to reach failure, get “pumped” or be sore. Your goal is to add weight.
Here’s how: start light, focus on proper form and add 2.5kg/5lb each
workout for as long as you can. This is the simplest way to get stronger
– fast.
Thousands of guys worldwide have used this routine to gain strength,
build muscle or lose weight while training only three times a week.
Stronglifts 5×5 uses five free weight compound exercises: the Squat, Bench Press, Deadlift, Overhead Press and Barbell Row. You do three of these exercises each workout, three times a week, for about 45 minutes per workout. You Squat every workout, three times a week.
5×5 stands for five sets of five reps. These are the sets and reps you do on every exercise except Deadlifts. Deadlift is only one set of five reps (1×5) because doing more would beat you up. Plus, Squatting three times a week will get you stronger at Deadlifts since it works similar muscles.
Unlike most bodybuilding routines, your goal on StrongLifts 5×5 isn’t
to reach failure, get “pumped” or be sore. Your goal is to add weight.
Here’s how: start light, focus on proper form and add 2.5kg/5lb each
workout for as long as you can. This is the simplest way to get stronger
– fast.
Contents
- 1 Introduction
- 2 Goals
- 3 Exercises
- 4 Equipment
- 5 Frequently Asked Questions
- 5.1 What does 5×5 mean?
- 5.2 What does 1×5 mean?
- 5.3 Why only 1×5 Deadlifts, not 5×5?
- 5.4 How much weight should I start with?
- 5.5 How long should I rest between sets?
- 5.6 What should I do between sets?
- 5.7 How long should I rest between exercises?
- 5.8 How fast should I lift? What’s the tempo?
- 5.9 How should I warm up?
- 5.10 How should I breathe?
- 5.11 Can I change the order of exercises?
- 5.12 What if I fail to get 5 reps?
- 5.13 What if I keep failing at the same weight?
- 5.14 How long should I do StrongLifts 5×5?
- 5.15 Does StrongLifts 5×5 work for women?
- 5.16 What if the answer to my question isn’t here?
- 6 Apps
- 7 Spreadsheets
- 8 See Also
