Your progress will likely stall out with this program. StrongLifts is the workout equivalent to eating dry chicken breast and rice. Sure, the workouts a quick but that’s because there’s not much to them. Sure, the barbell workouts train these muscles secondarily, but some tactful accessory work would serve to improve the overall lifts.Īnd it would drastically improve your musculature. StrongLifts 5×5 has no bicep, tricep, core, or ab training. Not good if you want to make serious muscle gains. One set of deadlifts performed for 5 reps. You need more than one set of deadlifts once a week to get stronger.īut that’s all you get with StrongLifts 5×5. Sculpting a great upper body requires strength and hypertrophy training. Hitting chest once or twice a week with only 5-10 sets is suboptimal. Not Enough Upper Body Trainingīench Press, Shoulder Press and Rows are excellent upper body exercises, BUT your chest, shoulders and back need more volume than 5 sets of 5 reps twice a week to grow. Specialization has its place, and drilling the fundamental lifts cannot be done enough, there is simply not enough exercise variety to stimulate the muscles maximally.
Granted, these are some of the best exercises you can do, but a little variety goes a long way. Only five exercises, done over and over and over again. The best way to make progress working out only three days a week is with High Intensity Training, but beginners won’t do this type of training until they have a few years of experience.Īt the prescribed volume of StrongLifts, training should occur five days a week. (Not quickly anyway)īeginners can get away with three workouts per week, if the workouts are total body and higher volume. Three workouts a week is not enough to transform your body in a noticeable way. While you should always focus on getting stronger, you want to build muscle too.Īnd 5×5 programming is not optimal for building muscle (hypertrophy). StrongLifts is not a bodybuilding routine. There are many problems with StrongLifts. The goal is to increase the weight lifted for each exercise by 5-10 pounds each week. So, this routine gives you 1-2 rest days between workouts. The workouts are performed in alternating fashion on Monday, Wednesday and Friday. Workout B consists of Squat, Overhead Press and Deadlift.Workout A consists of the following exercises: Squat, Bench Press and Barbell Row.These 5 exercises a combined to make up two workouts: StrongLifts 5×5 routine consists of 5 Exercises:Īll the exercises are performed with a barbell. Usually in increments of 5-10 pounds, depending on the exercise.Įach workout consists of a combination of three exercises. Weight is added each workout in consistent amounts. Each set is performed with the same weight for each exercise.
StrongLifts 5×5 is a weight lifting routine where you train just three days a week. If you’re reading this I’m going to assume you are new to lifting, so let’s start from the beginning. In this post I explain why StrongLifts doesn’t work and I provide better ways to build a great physique. I’ve personally seen several people use StrongLifts and not make any noticeable improvement in their physique. People got a little bigger and a little stronger with StrongLifts, but quit because it doesn’t get them the body they want. It hit the internet scene relatively early and spread fast and far. Sure, you will get stronger with the StrongLifts routine, but you will get stronger with any progressive overload program that you do consistently.įor years StrongLifts was lauded as the go-to workout program for beginners. StrongLifts lacks the volume needed to grow to your fullest potential. The problem with StrongLifts 5×5 is that it leave too much to be desired. To be fair, I have to admit that the StrongLifts 5×5 workout deserves credit for introducing new trainers to weight lifting. It’s a simple program that’s meant to be easy to follow. StrongLifts 5×5 is is a beginner workout routine where you workout three days a week.
0 kommentar(er)
