Has anyone ran this program? I know it will boost your Big 3 numbers but does it build muscle? I'm interested in it because being in the gym 3 days a week is perfect for me.
Stronglifts 5×5
- Thread starter Memorial Stadium Piru
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Son Goku
Great Sage Equalling Heaven
Yes. I started off lifting with SL 5x5 and ICF 5x5 for my 1st 8-ish months of lifting.
Brought my total up from nothing to 1000 Pound Club levels and put on 40 pounds or so, to the point where random broads at work were miring gains.
(And I am an extreme 'hardgainer'.
)I ate like a beast, slept, didn't skip WoDs and even did other workouts additionally.
YMMV.
OperationNumbNutts
Superstar
I tried but had to back off. I'm just getting in shape and started off with light weight. As I progressed I noticed the exercises didn't target needed areas like forearms and different areas in my shoulders. Still I could recommend it but will them them to implement supplemental exercises on known weak areas.
Yep it works. I think primarily because new people tend to overtrain, so they don't properly rest. Or hit certain muscle groups enough.
Point blank in 2022 people barely squat....
I feel like 2012-2019 people were more regularly squatting.
Now the power racks are constantly empty.
I ain't complaining.
Point blank in 2022 people barely squat....
I feel like 2012-2019 people were more regularly squatting.
Now the power racks are constantly empty.
I ain't complaining.
Black Samurai
Kill or Be Killed
i feel like this is due to the gyms being closed for so long during the pandemic, that people simply got used to not squating and never bothered to go back to them.
as regards to stronglifts, yes it can and does build muscle, but it is primary geared towards building strength. Run it until you stop seeing gains (most people give up on it too quickly), make sure you're not in a calorie deficit, and no cardio on weight lifting days.
I’ve ran it a couple of times, since it’s primarily a starter/beginner strength routine, you’ll largely see the benefits there.
In my experience muscle gains will be mostly likely legs overall, and lower middle back just due to the squat frequency. Everything else kinda depends on your body type. Chest/shoulder gains would stall out for me due to the lack of volume and variety and wasn’t a good routine at all for me personally for back gains aside from low back /traps.
Everywhere I've looked said 5/3/1 or Texas Methodwhat's a good successor to this program?
Been thinking of switching to PPL split
The Gentleman
Always a Gentleman!
Yes it will be muscle. Basically doing extremely heavy compound lift with low reps. Make sure you warm up well So if you can hurt yourself you’re not careful.
Son Goku
Great Sage Equalling Heaven
what's a good successor to this program?
Been thinking of switching to PPL split
Depends on your goals and numbers. PPL is a template, not a specific program. 5/3/1 has so many variations and nuances; you should at the very least read 5/3/1 and 5/3/1 Forever before choosing to run it.
I run my PPL templates using 5/3/1 programming for my barbell lifts.
If you don't plan on eventually PLing, Texas Method won't be optimal for your goals.
First day
65 lb squat
Only lifted the bar for bench & barbell rows
shyt was emasculating I know everyone was laughing at me, there were baddies in there too
65 lb squat
Only lifted the bar for bench & barbell rows
shyt was emasculating
I know everyone was laughing at me, there were baddies in there too
The Gentleman
Always a Gentleman!
First day
65 lb squat
Only lifted the bar for bench & barbell rows
shyt was emasculating
Don’t think about it like that man. It’s about growth in development when you’re doing weight training be calisthenics or lifting iron. In six months you’ll be putting up 225 for 10 rest easy.
You gotta start somewhere.First day
65 lb squat
Only lifted the bar for bench & barbell rows
shyt was emasculating
I rather people develop good form and technique.
Rather than loading the bar up, ego lifting, with bad technique thus simultaneously throwing their back out. There’s no shortage of tough guys in the gym who threw their back out trying be heman with terrible form.
We’ll only shyt on you, if you come in flexing.
Son Goku
Great Sage Equalling Heaven
First day
65 lb squat
Only lifted the bar for bench & barbell rows
shyt was emasculating
Good, good meme.
So you finally started? Good.
So you were emasculated? Good.
So you wanna do better? Good.
Use all of that negativity. Remember how you felt like a hoe when you think about skipping the work or bushing the gym.
Remember how folks were laughing at you (for real or in your imagination) when you wanna slack on the sleep or with with the food.
Use that anger and that negativity and use it to make you stronger.
I was in the same boat but in less than 2 years became a gym gawd.
This is The Whey.
