5x5 Routine

[carpedeum]

3 sets max. Especially with the rest time that you're talking about. And 60 to 90 is 50%.

2 mins rest. and 50% is even better! and yep.. 5 sets

[UncleSimit]

still never done squats or deadlifts to this day but i'm wedge same waymight have to try em soon though

[NiNES.]

still never done squats or deadlifts to this day but i'ml wedge same waymight have to try em soon though

aliepressups >>___

[A Bit Better]

People that are doing this... How's it going?

[YFSD]

Very well.

[jagz1992]

you shouldnt start this program unless you have been lifting good for over a year with good experience and good form. If you cant bench more than 140lb or squat 160lb, then a simple power routine is for you.

[djbmc]

you shouldnt start this program unless you have been lifting good for over a year with good experience and good form. If you cant bench more than 140lb or squat 160lb, then a simple power routine is for you.

google just told me 140lb is 63 kg? i swear anyone could bench that.

[carpedeum]

still never done squats or deadlifts to this day but i'ml wedge same waymight have to try em soon though

aliepressups >>___

<<<<<<<<<<<stick legs

[jagz1992]

you shouldnt start this program unless you have been lifting good for over a year with good experience and good form. If you cant bench more than 140lb or squat 160lb, then a simple power routine is for you.

google just told me 140lb is 63 kg? i swear anyone could bench that.

You'll see how some man struggle to lift this with correct form cuz

[Guillermo Rigondeaux]

you shouldnt start this program unless you have been lifting good for over a year with good experience and good form. If you cant bench more than 140lb or squat 160lb, then a simple power routine is for you.

google just told me 140lb is 63 kg? i swear anyone could bench that.

You'll see how some man struggle to lift this with correct form cuz

not for 5x5when i started i couldnt lift 60kg for 5x5 with correct form on bench, no chance

[NO SUNSHINE]

you shouldnt start this program unless you have been lifting good for over a year with good experience and good form. If you cant bench more than 140lb or squat 160lb, then a simple power routine is for you.

why not?i used to be able to bench 140lb and squat thereabouts but haven't lifted weights since exactly a year ago, should i avoid 5x5?cos i started it yesterday and it's a good routine, i like the way i can do the workout + 15 minutes cardio and be out the door in an hourcould barely walk today though from the squats

[jagz1992]

if your form is still on point and you still got your good core strength intact,then you should go ahead and carry on using 5x5i was only referin to new man on the scene that have never lifted above 15kg that are attemptin this

[NO SUNSHINE]

^ cool, yeah that's good advicemy legs are f*cked from all the squatting though, literally hurts to walk with every step - i've been limping all dayit's not even from bad form or anything it's just cos my legs were not used to gym after so longwas planning to go gym again today but i'll have to leave it til monday at least lol

[Em Dott]

if your form is still on point and you still got your good core strength intact,then you should go ahead and carry on using 5x5i was only referin to new man on the scene that have never lifted above 15kg that are attemptin this

I see.Because I was going to start this once I found a gym but obviously, if guys are saying don't bother if you can't lift certain amounts (I am not too sure how much I could lift at my max), but if it's 15kg you're talking about, that's nothing. I swear that's less than the weight of a barbell?

[jagz1992]

if your form is still on point and you still got your good core strength intact,then you should go ahead and carry on using 5x5i was only referin to new man on the scene that have never lifted above 15kg that are attemptin this

I see.Because I was going to start this once I found a gym but obviously, if guys are saying don't bother if you can't lift certain amounts (I am not too sure how much I could lift at my max), but if it's 15kg you're talking about, that's nothing. I swear that's less than the weight of a barbell?

lol i dont mean that literally cuz. i mean p*ssy weights. if you lift like a bitch you will look like a bitch. First develop good core strength doing plenty of squats, deadlifts etc then once you can hit about 80-90kg (including bar weight) on lifts then start 5x5 and get your weights up even higher.

[Michel Kane]

This is f*ck*ng sick, starting this as of Tuesday...

[NO SUNSHINE]

I still can't walk properly from the squatsDid the workout on Thursdayf*cked

[djbmc]

i've maxed the leg press machine out so i'm starting squats now, i only did a little set yesterday coz my mate was doing some, f*ck me, i could barely press the clutch on the way home. squats is me on leg day now (but smith machine coz i never have a spotter).

[Guillermo Rigondeaux]

dont waste ur time squatting on a smith machine mateserious im not just being a gym snob, its a complete waste of ur timestart light - bar + 10KG each side, even just the bar.. no need for a spotter. i never had one and i squat 95-100kg for 5x5, when i started i was squatting 40KG and have never had any accidents. Theres guys in my gym who are squatting 160+ with no spotter.perfect the form, dont bend ur back, dont go on your tip toes, dont lean forward, dont spread your feet outwards too far. i found squatting the hardest thing to learn, because of the way my feet are i have to put a plank under my heels which forces me to push through my heels rather than my toes try it if u have problems but only as a last resort. also re: slengtengs commentsits fine to start a 5x5 like the one on stronglifts if u havent lifted before. firstly u are supposed to begin the programme on just the bar and add 1.25kg each workout, secondly it will teach a beginner the hardest exercises early and thirdly u will see good results from it no matter what level your at. there are other 5x5's targetted at more experienced gym goes, but the strong lifts one is fine for beginners.ps. any one benching 5x5 what are u lifting?

[jagz1992]

dont waste ur time squatting on a smith machine mateserious im not just being a gym snob, its a complete waste of ur timestart light - bar + 10KG each side, even just the bar.. no need for a spotter. i never had one and i squat 95-100kg for 5x5, when i started i was squatting 40KG and have never had any accidents. Theres guys in my gym who are squatting 160+ with no spotter.perfect the form, dont bend ur back, dont go on your tip toes, dont lean forward, dont spread your feet outwards too far. i found squatting the hardest thing to learn, because of the way my feet are i have to put a plank under my heels which forces me to push through my heels rather than my toes try it if u have problems but only as a last resort. also re: slengtengs commentsits fine to start a 5x5 like the one on stronglifts if u havent lifted before. firstly u are supposed to begin the programme on just the bar and add 1.25kg each workout, secondly it will teach a beginner the hardest exercises early and thirdly u will see good results from it no matter what level your at. there are other 5x5's targetted at more experienced gym goes, but the strong lifts one is fine for beginners.ps. any one benching 5x5 what are u lifting?

i agree with you on this.+ im currently benchin 350lbs on the 5x5 but have started to stall, need to mix it up a bit. How much u benchin cuz?

[kahuna]

i benched 80k with the 5x5,im guessing its not bad for weighing 10stone

[djbmc]

i use dumbells at the mo and i'm on 38kg per hand.

[djbmc]

dont waste ur time squatting on a smith machine mateserious im not just being a gym snob, its a complete waste of ur timestart light - bar + 10KG each side, even just the bar.. no need for a spotter. i never had one and i squat 95-100kg for 5x5, when i started i was squatting 40KG and have never had any accidents. Theres guys in my gym who are squatting 160+ with no spotter.perfect the form, dont bend ur back, dont go on your tip toes, dont lean forward, dont spread your feet outwards too far. i found squatting the hardest thing to learn, because of the way my feet are i have to put a plank under my heels which forces me to push through my heels rather than my toes try it if u have problems but only as a last resort.

found it really hard not to push up with my toes and use my heels, also, the bar was REALLY digging into this muscle:have i got the bar in the wrong place? or will i just get used to it?

[NO SUNSHINE]

^^ put one of those foam pads around the bar

[Guillermo Rigondeaux]

sounds like u have the bar too far up your neckbring it down to where your neck meets your back or a little above