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Ever since Megan’s school got out for the summer, I’ve struggled with making gym time a priority. It’s easy to go when you have to watch one kid, but two makes it really tough. However, last week I realized that I need to get my butt back in gear, so I got up early, headed to the gym, and found that I actually liked working out in the morning. Unfortunately, I found my old routine totally boring and uninspiring without the personal trainer there cheering me on.
So this week, I’m starting a new routine. I’m going to give the Stronglifts.com 5X5 beginner strength training program a shot. The program is supposed to be tough. It relies on compound exercises that use multiple muscle groups at the same time as opposed to the typical workout that isolates each muscle group in turn. And the best part is that it only requires three, thirty-minute sessions each week.
So, what’s the 5X5? Well, in each workout, you do 5 sets of 5 reps of each of the exercises. There are a total of 7 exercises, but you only do 4 of them during a single workout. The program is based on the squat, which you do at every workout. The other 6 exercises are performed on alternating workouts. Here’s a list of the workouts:
| Workout A | Workout B |
|---|---|
| Squat 5×5 | Squat 5×5 |
| Bench Press 5×5 | Overhead Press 5×5 |
| Barbell Row 5×5 | Deadlift 1×5 |
| Dips 3xF | Pull-ups/Chin-ups 3xF |
Workouts A and B are alternated so that in week one I’ll do workout A twice and workout B once. Then next week, I’ll switch that. One of the tenets of this program is to increase your weight at every work out. You’re supposed to start off light so that you can concentrate on proper form. My initial weights for each of these exercises will range from 66 pounds up to 95 pounds. I’m a little worried about the overhead press, the deadlift, and the pull ups. I’ve never done an overhead press, I’m not fond of deadlifts, and I know I’ll need some weight assist on the pull ups. Hopefully, I’ll get stronger fast. Wish me luck.
J.D.
13 responses so far ↓
1 Metroknow // Jul 28, 2008 at 1:43 pm
I have been wondering if this really works - I’ve seen a lot of folks talking about it, so I’ll really be interested to see how the 5×5 works for you.
Thanks for the update!
2 Rich // Jul 28, 2008 at 2:13 pm
Good for you!
This style of lifting works wonders.
I started off doing the Rippetoe 3X5 and have sinced moved on to Madcow’s 5X5.
I find it hard to lift any other way.
Good luck
3 Andrew is getting fit // Jul 28, 2008 at 2:21 pm
It really works.
Make sure you do your squats properly. Ass to grass!
4 Tom // Jul 28, 2008 at 2:24 pm
Hey Mac (and Metroknow),
I’ve been doing the SL5×5 since about February. I’d been weightlifting for ages, with no real goals, and very little progress.
When I started the SL5×5, something just clicked. In the beginning, the workouts don’t take long, it’s simple, and straightforward. As you progress, it takes longer, but it definitely “works.”
Like you, I had never done an Overhead press, strictly speaking. I’ve also torn both rotator cuffs a couple years ago, so I was nervous. Due to the low weight starting out, there’s plenty of time to practice, and get the feel for the exercise.
Same goes for deadlifts. I hated them, but I think the problem was my form.
Now deadlifts and O Press are my favorites. Squats are close… but hard to love.
Anyhow, as far as actually working:
This time a year ago (before I started) my numbers were:
Squat: 135 (bad form)
Bench: 185 (down from 235 before RC injuries)
O Press: non existent
Deadlift: non existent
BB Rows: Non existent
Now (for reps)
Squat: 260
Bench: 215
O Press 115
Deadlift: 315
Power cleans (subbed for rows last week): 125
BB Rows: 175
So I would say it’s working.
The hardest part is it’s pretty rough mentally to have to do so many squats, and with so little variation in your workout. That’s why I do sports for cardio, etc.
Also, I recommend checking to see if your library has a copy of Starting Strength by Mark Rippetoe. It goes into vast amounts of details about the barbell exercises, and helped me a lot, especially with Squat and Deadlift.
Anyhow, I’ve been enjoying it, and figure to have another 4 months or so on it before I move on, so good luck!
5 J.D. // Jul 28, 2008 at 2:55 pm
Interesting. I want to begin squatting, but I’ve put it off because I don’t have any idea how to begin. I kind of think that I should go to the gym with Mac some day so he can show me. Or I might try to do it on my own, starting with just the bar. Let us know how this goes, Mackenzie!
6 mjh // Jul 28, 2008 at 7:24 pm
great choice. I’ve been doing sl5×5 for some time and with great results. some tips:
1. don’t let ego get in the way of form. It can be tough to use very light weights on some of the exercises, but it’s important that you do.
2. squatting properly will require some additional work on mobility, especially in the hips. Search the stronglifts blog for some great exercises.
3. pay attention to the nutritional advice on the blog too. Undereating will affect your progress on the sl5×5.
JD- squats are the best exercise anyone can do. They’ll make you stronger and burn fat. Mehdi’s blog has an excellent introduction to doing the squat, and many supplementary exercises.
7 mjh // Jul 28, 2008 at 7:25 pm
also, don’t use the assist machine for pull-ups… it doesn’t carry-over to real pull-ups. Using an elastic band is better as it still allows the pull-up to be a full compound movement.
8 Rich // Jul 28, 2008 at 7:57 pm
+1 on the Starting Strength book by Mark Rippetoe.
V2 recently came out and is geared more towards lifters as oppposed to V1 which was more for coaches.
9 chris // Jul 29, 2008 at 4:45 am
Even half a pull-up is better than an assisted one. when I started stronglifts, I couldn’t do a full pull or chin up and I could only do 2-3 dips at a time. Your strength will build rather quickly and you will be doing body-weight exercises in a few weeks. Just don’t get discouraged by hanging from the bar after a 1/4 pull-up.
10 Mig_beyondadiet // Jul 29, 2008 at 6:54 am
Interesting, be careful… I was on a similar program some time back; it’s no joke! Believe me when I tell you, MAKE SURE YOU GET PROPER SLEEP! It’s all in vain if your not eating and sleeping like you should.
11 Paul // Jul 30, 2008 at 8:50 am
I’ve been doing the stronglifts program for about 6 weeks and I’m really enjoying it. I always avoided squats before, but the way this program starts off gradually with very little weight helped me get comfortable with the form. I still struggle with pull-ups but I have noticed positive changes in my body since starting the program.
12 Garrison // Jul 30, 2008 at 9:04 am
This is great Mac, I too plan to start the Stronglift 5×5 program, but I’ve been waiting until I get a good deal on a barbell and squat/bench from Craigslist. That darn get rich slowly mentality prevents me from over spending on gym equipment and I just have never liked the pay per month gyms.
I suggest giving us reports on your first two workouts and then maybe monthly reports?
13 James Barton // Jul 30, 2008 at 10:56 am
As afew others have mentioned, this is very similar to the program suggested in “Starting Strength” by Rippetoe, which I highly recommend. From my own personal experience of the program, it’s very important to get squat form correct - if you have any pain after lifting, I would *strongly* suggest seeing someone knowledgable to review your squat form.
Rippetoe also suggests drinking a *lot* of milk; his program is oftern referred to as “squats and milk”. According to my scales, I gained 16 pounds in two months on this program or something like it, without my body fat shifting by more than one percent.
So it’s great, but be careful.
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