Stronglifts 5x5 - How to build strength, muscle and lose fat along the way

Stronglifts 5x5. In this video: Squat 125kg (275lb), OHP 62.5kg (137.5lb), Deadlift 155kg (341lb) and Pull-ups. Stronglifts 5x5 is the ultimate strength building program and its Free! I have been doing SL 5x5 for a year and a half now, and my strength has skyrocketed. This is a video of an entire workout. You would start with the empty bar and add 2.5kg each workout to gradually and continually increase in strength, build muscle and lose fat!
Get your free excel spreadsheet of the entire 12 week program at http://www.stronglifts.com. Thanks to Medhi for starting Stronglifts and encouraging countless people to greater health and well-being!

Category:

Howto & Style

Tags:

• Strength Training
• Training
• Powerlifting
• Strength
• Fitness
• Workout
• Stronglifts
• 5x5
• Exercise
• Ups
• Squat
• Powersquat
• Press
• Push
• Overhead
• press
• shoulder
• Pullups
• Deadlift
• Deadlifts
• Fatloss
• Muscle
• Musclebuilding
• SixPack
• AbsOHP
• Lifting
• Motivation
• Gym
• Weightlifting
• Pull
• Clean
• Body
• Bodybuilding
• Personal
• Loss
• Bench
• Physical Exercise
• Exercises
• Health
• Trainer
• exercises to lose belly fat
• Bodybuilder

[seaFoodSifu]

Are you going to switch to 3x5 for squats anytime soon? They looked awfully challenging and I don't want you to be too sore/overtax your legs! :) I'm doing 5x5 too, keep up the strength gains, you're looking great!

[ShawnB1973]

@seaFoodSifu thanks for the compliment! yeah, those squats were incredibly challenging - my 5x5 ceiling at the moment. I'm doing a slightly alternative version at the moment, where at the end of the 12 weeks, instead of switching to 3x5, I re-start the 12 weeks a low weight, squats 80kg and build up every workout from there. Gives the body some time to recover and can up the cardio in the 'light' weeks, but by week 8, you are challenging the maxes and hopefully getting stronger!Keep up the 5x5!

[RoguePvPz]

Can you tell me why for the deadlifts you increased weights every set but in the other excercises you didn't? Isn't it you add 5 pounds everytime you do the workout instead of adding weight every set?

[ShawnB1973]

@RoguePvPz tx for the comment. You are quite correct - you do add 5lbs (or 2.5kg) each workout, but Because of the intensity of deadlifts, SL 5x5 recommends only one 'working' set of 5 reps per workout, so every time you've seen me increasing the weight, was actually to warm up to my working DL weight of 341lb or 155kg..wouldn't be able to go straight into one set of 341lb Deadlift without warming up to it

[jarden69]

I understand why it's 5 REPS...but why 5 SETS? Whoever came up with this number, and what scientific research did they use? In other words...why is 5 better than 4, or 3 Sets for that matter. Why not do 15 Sets? I bet the answer is that NO ONE knows WHY, and that 5 Sets is Completely Arbitrary, and just pulled out of someone's ass. The research states 3 SETS are the optimum for Hypertrophy. Thoughts?

[ShawnB1973]

@jarden69 Tx for the comment.I can't post links here, so go do a google search "why 5x5"..I'm not here to justify 5x5 over any other training method. For me it works. I'm turning 39 in 4 months and most of the guys in my gym are 10 - 15 years younger, training in the traditional ways, but aren't half as strong. Im training for strength, and have been for the last 2 years or so, and love it..use it, don't use it, or alternatively post your own video of the way you workout, maybe I'll try it

[horsethief10]

great work, you look great! i just have a question. now i read on the stronglifts website that you train 3x a week but i just started the program and the weight feels way too light. i weightlift so would i be able to up it up to 5x a week, at least in the beginning? would this hinder my progress or make me see strength gains faster?

[plantera07]

that dude in the green shorts has the absolute worst squat form

[ShawnB1973]

@fumitoshisato not bad, but if you wanna increase your strength and build muscle, check out stronglifts website there should be an excel spreadsheet with workouts on there somewhere. there is also a pdf explaining what you should do for dieting etc.If you can't find it, inbox me and I'll email it to you..

[fumitoshisato]

i gotta question: im 160 pounds and about 5 10. i can max deadlift around 200 or so and max squat around there too.(max being 1 rep). is that good? i wanna know how to get strong. whether its diet lifts, schedule or dedication or what.. help!