StrongLifts 5x5 Workout B: FULL Video (Official)
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- Опубліковано 14 жов 2024
- Here's the best workout I've found to get stronger:
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This is the official StrongLIfts 5x5 workout B video... StrongLifts 5x5 is the simplest and most powerful workout to gain strength and muscle while burning fat... without using drugs or steroids and training only three times a week.
Watch me doing the full StrongLifts 5x5 workout B... showing your proper form on the Squat, Overhead Press and Deadlift... and answering common questions about StrongLifts 5x5 like how to warmup, how much rest to take between sets, how to avoid back pain on the Overhead Press, why it's only 1x5 on Deadlifts and lot more so you get maximum gains with StrongLifts 5x5.
Remember to "Like" this video and add it to your favorites, it helps more guys finding out about StrongLifts and StrongLifts 5x5. Also, subscribe to my channel if you haven't yet, so you get free video updates.
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Free StrongLifts 5x5 Workout A Video (FULL)
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I started this program 7 years ago (about 1 year after Mehdi put this vid up). In about 18 months I put on around 15lbs of muscle. I eventually got too strong for the program, switched to 3x5, then took a break for a while. Now, post-pandemic, I'm back into 5x5. Something I learned are:
1) The overhead press will be the first exercise most people will fail at first. The rule of thumb in 5x5 for failing (not completing the full 5 reps for any of 5 sets) is that you repeat the exact same weight next time. If after 3 times of repeating the same weight (3 separate days) you still can't complete a full 5x5, then you deload the weight by 10% and try again. Math: take the weight, multiply by .10, whatever that number equals is the amount of weight to reduce.
2) Every 6-8 weeks, take 1 full week off from the gym. Don't work out at all. The further you go into the program, the stronger you'll become, and the more recovery time you'll need. By week 12 you'll need around 3-5 minutes rest between sets. To prevent over training you have to take a week off every 6-8 weeks and you'll feel even stronger when you return. You can also deload by 10% when returning to prevent soreness.
3) Get a weightlifting belt. Don't use a weight lifting belt until you fail for the first time in either squats, barbell row, deadlift, or, overhead press. At a certain weight, having the belt to push your abs against is the secret to pushing through the rep. However, don't rob your core of getting stronger. Go as far as you can on your own before using a belt. Old school leather belts with double holes (hole on the top and bottom) work best.
4) Keep a journal or use the app. When I started the app didn't exist yet. So to this day I still use a journal. It makes things much easier. No need to remember any of the progress, and it's nice to look several weeks back and see how much you have improved.
5) Check your ego at the door. It might feel embarrassing lifting only the bar on week one, but by week 6 you'll be on par with many other guys in the gym, and by weeks 10-12 you'll surpass them. I met guys who could lift a heavier weight then me, when I was on week 10, but none of them could lift the same weight I was for 5 sets of 5.
6) Eat and Sleep. This is sooo crucial. In the beginning it's easy to follow your body. You'll be really hungry and tired, so just give in. Eat and sleep. The days going into the gym after getting 8 hours of sleep and having good meals I felt much stronger then the days I didn't. Many of the times I failed a 5x5 exercise it was only because I didn't get enough sleep and/or food that day.
I just wonder what you did not cover! This has it all
This information is completely anecdotal and does not line up with what 5x5 guides say.
@@Henry-mt1tq Nothing I said was anecdotal. I was part of the beta team when the app was developed. You obviously never read the information on the website. Feel free to google these exact quotes or search them on the website and you'll find them. Here is the sources from what I said:
1) "You’ll first fail on the exercises that use smaller muscles. Overhead Press first, then Bench Press, then Squat, and finally Deadlift. If you fail in a different order, your form is off. If you fail reps during the first 12 weeks, you started too heavy, you’re adding too much weight, resting too little, etc" stronglifts.com/5x5/#Failed_Reps
2) "By the way - skipping a workout is not a break. Breaks you plan in advance - “I have a holiday coming up, I won’t train”. Skipping a workout usually happens in the moment - “I don’t feel like it today, screw it”. Regular breaks are fine. Skipping workouts isn’t - it’s rationalizing laziness."
stronglifts.com/5x5/#Breaks
"The first weeks of StrongLifts 5×5 you don’t need much rest time because the weights are light. But as your work weight increases and becomes more challenging, you’ll need to rest more."
stronglifts.com/5x5/#Rest_Times
"You don’t lose much strength if you eat properly and stay active during your break. You can actually come back stronger from the extra rest. You should be able to continue where you left off. But don’t hesitate to lower the weight by maybe 10% to ease back into things and avoid soreness."
stronglifts.com/5x5/#Breaks
3) "Belts help you lift heavier weights by increasing lower back support. They give your abs a surface to push against. Your abs contract harder which increases pressure in your trunk. This creates support for your lower back and spine. You can easily Squat/Deadlift 20kg/45lb more by wearing a belt."
stronglifts.com/5x5/#Belt
4) This was removed from the site and changed to promoting the app once it was launched
5)"Nobody cares about how much you lift. I’ve been weak, now I’m stronger, it doesn’t make much difference..."
"Now there may be the occasional jackass who may give you weird look or laughs from the corner. Screw him. You’re going to go from empty bar to 100kg/220lb Squat within 3 months. You’re going to end up Squatting more than him. Let him laugh and hope he’ll remember you. You’ll have the last laugh in three months."
stronglifts.com/5x5/#What_if_I8217m_embarrassed_to_go_the_gym
6)
"Make sure you also eat properly and drink plenty of water so you get all the nutrients to help with muscle recovery. And get your eight hours of sleep in."
stronglifts.com/5x5/#Recovery
"Lack of Sleep. Sleeping too little hours hinders recovery == more fail.
Lack of Food. Eating like a bird hinders recovery == more fail."
stronglifts.com/5x5/#Plateaus
stronglifts.com/5x5/#Sleep
@@DoomFinger511 go touch grass you dweeb
@@Henry-mt1tq I'll let your mother know, maybe she can help you upvote your own comments
Download the app, follow the program, PERIOD! I keep reading about all these so called broscience know-it-alls who recommend their own modifications. Even when I am at the gym doing the workouts I have guys come up and say I should be doing this and that. The best was a guy who said I wasn't squatting correctly and then admitting he doesn't squat because of knee and back problems! Everyone at the gym is glad to give you advice even if you don't ask, which I don't. Follow the program and little by little you will see the results. I never dreamed I would be able to even do squats with the bar let along with weight on the bar. I am nearly 60 years old and if I can do it starting from point ZERO, so can you!
Dennis S Uncle respect. Your smashing it at your age. Well done.
You nailed it on the head, Follow the program as it is laid out, exactly and keep going even when you think you're going to fail, just keep going and you'll surprise yourself. I'll be 3 months in by the end of November, and I never imagined being able to pull the weight I've been pulling, it's amazing to watch how much more weight you lift than last month on any lift.
Also congrats on lifting at 60, definitely don't see many people in their 60s lifting this kind of weight.
everyones anatomy works differently. however I will be trying this
I've been using Stronglifts and gone up an extra 25kg on my squats. I'm getting better and better and glad to see the progress. I can't wait to see what I can lift a year from now.
Yep. Once everything starts getting heavy the program is plenty. The only extra could be weighted calf raises with a dip belt or something. Literally nothing else needed. Once the strength base is built with this program then yes but until then certainly not. Even rear delts get enough work with Pendlay rows. Once I've got at least a 140 squat, 160 deadlift, 100 bench, 80 ohp, 90 row, as target numbers I will possibly try power cleans and push pressing as well as weighted dips and chins. But of course need to build a base first
I just started you program, I’m a 64yo woman who, like many, used to be in great shape. I never really had to workout because I had physically demanding jobs, and did a lot of physical work at home, then I retired and the dreaded menopause hit with a vengeance. I maintained my weight and strength for a while then slowly but surely the weight crept up and muscle tone decreased. I never found a workout that suited me, I love lifting weights and life’s light because I was afraid of injury. A month ago I found your website and felt I had finally found a plan. Joined a gym, have been going 3 days a week, I love it and I feel really good. Reading your explanations of each exercise and watching your videos have given me confidence and now can actually do a squat like your supposed to, and I’m excited to see my progression. Thanks Mehdi
This guy is great. No BS. Ive been doing 5x5 for a month and i feel so much stronger.
How's Stronglifts going now?
@@IBACAU123 probably larry wheels old acc
@@jimmysvensson2488 lol
@@IBACAU123 I started stronglifts when I was 27 and in one dedicated summer, I was able to achieve 300lb squats. I stopped lifting when I started working 10-12hrs a day... big mistake. Started right back up at 35 years old... a little slower this time, but steady / healthy progress is being made. This is the only method to build muscle that makes any kind of real life sense. Simply do effective work and raise the weights as often as possible... done.
@@jong2359 congrats
I'm 15 and I've been training for 2 months now
and I'm up to a 72kg squat.
Number one thing to check is your form. There's always room for improvement. Tape yourself, watch what your doing, ask others for inputs.
At what weight would you suggest a beginner lifter move from 5x5 for deadlifts to the 1x5? In the video you mention in the first few weeks you can get away with doing deadlifts 5x5 but eventually you'll have to drop it down to 1x5. Thanks.
I wish I discovered this sooner. The guy obviously knows what he's talking about. It's an old school workout but VERY effective. Thanks bruddah for this vid & knowledge!! Subscribed!
I just finished week 6 of this 5x5 program, and I've been following it religiously. No other workouts in between, however i have added cardio on the off days. This workout is incredibly effective especially for beginners (I'm an 18 year old male, 5' 10", 155lb) and I've seen amazing results. The weight does get heavy quite fast, but i haven't stalled yet. Thank you Mehdi, for putting up part B to this workout!
i was thinking adding cardio on off days as well
@@twinturbo1995 how's it been?
I started the Stronglifts program 4 weeks ago, and Im doing all kind of gains! Thank you Mehdi. Im gonna go so far to say that Stronglifts saved my life.
and how is it going?
Er Kobra I am still going strong. Ive had some weeks with no training, due to illness and injury and travels and such, but I am (at the moment) squatting 115 kg (bodyweight), dead lifting 145 kg, benching 85 kg, pressing 45 kg, rowing 90 kg, 5x5. I am loving it! But, it is a taxing program. It takes a lot out of me. I wish there would be some room for cardio. I have a lot of excess fat. I think maybe that can be an effect of the creatine too. I eat healthy. Veggies, fish and beef. Eggs, rye bread and fruits. Yogurt, milk, honey. And some crappy foods too, sometimes. I have kept a steady weight of 115 all thru this program. I am sure I have lost some fat and gained some muscle, a lot I hope. All in all this is an awesome program. And the app makes it very convenient.
Er Kobra And one more thing, this program is supposed too take around 45 minutes. For me this is not possible. It takes a lot more time. Like 90 minutes. Maybe because I train in a commercial gym. Maybe because i do some dynamic pre stretching/warmupp. But still, it takes a lot more time then 45 minutes. But thats fine. There are a lot of cuties in my gym:)
Nice thx for the info man. Peace out
Have you made any kind of evident muscle gains? Just wondering.
Just wanted to share a few things here, I've been doing this regimen for about 1.5 or 2 months only. I would say I started off fairly strong but disregarded seriously squatting or dead lifting all my life. . I started off as such: Squat 225 lbs,(easy for 5x5)Bench 225 (easy for 5x5), Dead lift 275 (easy for 5x5). I could squat more but with really bad form, I wanted to start light and perfect going low. I am now at 325 squat (with some struggle at the last two sets) Bench 280, Deadlift 325 (man I am so exhausted by the time I get here and my hands can hardly grip.) A little about me, I'm a small guy, 32 years old 5'4" 180lbs,about 12% bodyfat... So far I have had incredible gains and perfected my form..Seriously, size and strength BOTH come with this... Just fixing my form in squats for two months has made my ass too big for my jeans lol. Being an MMA fighter I am using this to maximize my strength and power. Being a short guy I have to have the power advantage, even at 145lbs fight weight I have to deal with some tall dudes. I still work other exercises for speed and cardio on varying days because I have to for fighting purposes... my gains would be even greater if I were only doing these workouts, I know I am rambling but I have to stress the effectiveness of this. Just doing the squats correctly and already going heavier with them than I used to with shit form.... I can explode forward when sparring even faster, I can lift and takedown even more powerfully... its good stuff and I'm ready for my next pair of 45lbs plates :)
Yeah I'm almost 5'10" and I'm only a few lbs heavier than you at your fighting weight
I noticed he had to put the 'being an mma fighter' in there
Lying ass lol
@@RMMaryport didn't say a pro asshole, and you can watch one of my fights on here. I was giving props to the program and pointing out the benefits for those that think powerliftong is just for one type of person or goal. Just noticed the comment, shouldn't even waste my breath for trolls.
@@davidsorokowski chill out dude, dont bust a nut on your steroids, and 'naked rearend choke' me 😂
StrongLifts 5x5 is the BEST training program ever! It changed my life!!
"Your goal is NOT to get exhausted, your goal is to add weight on the bar every workout. And the best way to accomplish this is to do every exercise, set, and rep with 100% focus, NOT by rushing through each exercise in an attempt to get out of breath or sweaty. Remember: this is a strength program."
Almost a decade later and still so many people following this program. Been following it almost exactly and making progress much quicker than before, better results than I even hoped!!!
Did the 5x5 for eight months, amazing results in strength! Thanks!
This got me started on lifting weights a few months ago, great program mehdi, you have helped a lot of people in pursuing a better physique and a better lifestyle
Thank you for the program. I started with 80kg squats now im doing them with 150kg, deadlift went even to 170kg. Im only lacking at the bench with only 90kg, but still good progress for 3 and half months. Thank you again, this program helped so much
Over the years I keep coming back to 5x5, these videos and the app which is better than ever.
This program is great, recommended from my brother.
Been doing it for 2-3 weeks now, it has not been schedule on exact days but been doing them, already feel and see great results. My main concern is figuring out the position, posture and form of the work out. since there is no mirrors there fucking hard to judge and feel. I've asked a few people and they helped and judged me and they was good 'headed people' and said I was doing it good anyway, but I think I am over-stressing it to much on the form, which not a bad thing but it will come in good time, without stressing it to much which can put a damper on the fun and enjoyment, but yeah it's part of the fun as having it lower in weight which to me still quite fatiguing at the end of it all, get a really fresh workout.
First time I did this, I felt unlocked and profound on how amazing I felt in the work out, from having great sweats, great releases and just overall properly stimulated and getting less and less self conscious using the 'big boy weights in the big boy room'.
So thanks for this and your tips and tricks, will need to study and remember more, but enjoying the progression!
Dante Sparda I got a tripod for my phone on Amazon just set up and you can see your technic
Start the program is the key. Thank you very much.
Been on the program for 2 months, love it. Increased my overall strength dramatically, cant get passed 185lbs on my bench press and now I'm bench pressing 225x5 and progressing..my starting squat was 135lbs and now I'm squatting 200lbs and progressing.within 2 months I'm pretty happy with my overall strength gains, I feel strong, balanced and motivated each workout. hitting myself in the head for underestimating compound movements and heavy lifting. And now with a 3k diet my strength is only gonna get better. Thank you stronglifts!
I did a slightly modified version of this program years ago where I skipped deadlifts and did the other 4 every session (Squats, Overhead, bench, and rows)... I think Im gonna do it your way this time around, but the first time I did it I got some amazing results. Everyone told me I looked like some kind of UFC fighter and I'm one of those guys that's spent most of his life overweight! Thanks for these videos, they really helped my figure out some of the little details of how this program is supposed to work. Doing it your way should help a lot.
do i have to put my hood on when i begin my squat sets?
Rly -.-
RLY
+Haram bae okay no you don't have to put your hood on when you begin your squat set :)
yes keep it on it keeps you warm for the warm up sets
yes, the power of the hood increases your strength.
Great program, I've been out of training for a while and have decided to start from scratch. I'm going with stronglifts 5x5. I've done it before and it is the best program I've ever done. Thank you Mehdi, keep up the good work
You do realize your power cage is backwards, flip it around and you won't have to step over the frame every time, that's a serious tripping hazard
haha
artyman1200 that's hillariuos what a twit.
He said he likes walking forwards into his squats which is why he turned it around. It kind of makes sense otherwise he will have a head injury hazard
but he could turn those racks/hinges (whatever is the name of the adjusters you hang the bar on) 180 degrees. so he turns the cage 180 degrees, and then those adjusters 180 degrees too (that would require him taking the upper part apart so that he can slide them of to spin them around), and then he has the very same setup, with the only difference of the lower part of the frame being by the wall and he can also use the upper bar for pull ups (which now is by the wall too) :)
He knows. He explains why in another video comment section.
I started this program but being new a shuffled around to different programs and my results were not progressing, weight all over the place not remembering where I started or left off, I am now sticking with this program and writing everyday down, mehdi sends emails all the time, I'm getting bigger stronger and I actually feel like I'm starting to know what I'm doing 💪 thanks for this program
I just started your workout today. Unfortunately my basement can't accommodate me standing up and doing the shoulder press but I'll get close enough sitting on the bench.
I think that your workout plan is going to work well for me.
Luv the app, I started 2 months ago. I do deep paused squats and have hit the wall at 90kg ! Failing 3 times and the app pulled me back to 80kg squats, gotta luv compromise that actually helps.
This program is fantastic. I've been following stronglifts 5x5 for 6 years now and my squat is up to 35,000 lbs. Finally some respectable numbers
I started the 5x5 app in late March, My 1st Workout B on March 28th I did 85 lb Squat, 70 Lb Overhead, and 160 Lb Deadlift. It is now 2 months later (May 29th) Workout 28 I did 215 Lb Squat, 135 Lb Overhead Press, and 280 Lb Deadlift. The Weight set i bought only has enough weights to max out at 300 lbs. I will need to purchase a another pair of 45 lb plates soon. The Overhead press was really difficult this last session but i managed to get all 5 reps of 5 sets and i was happy i finally made it to the 45s for OHP.
Today was my first time doing the overhead press with the empty bar. I'm not gonna lie, that last set was not easy. As a female who lacks upper body strength, I'm excited to see my progress. I feel pathetic struggling with just the bar. However, doing squats and deadlifts with heavy weights is no problem.
My prs before this plan ( 3week time period).
All weight in KG
Before----
Bench- 60x 1
Deadlift- 40*5
Squats- 40*1
Now
Bench- 64*2
Deadlift- 86*4
Squats- 66*5
fucking do it. i've put on 10kg of muscle. but make sure you are a fanatic with your form and learn a thing or two about getting your calories and protein right
how long have you been doing this workout?
luckily this comment gives no insight into anything else we should watch out for. Amazes me that people who would have struggled don't have very helpful tips to contribute, instead just "it's good, do it"
This program has put the most muscle mass on my body I have ever gained.
It's ok if i use red Converse sneakers instead?
@George Thomas calling BS publicly is a common symptom of red Converse. For your own good and the good of your muscles, switch to black and/or white Converse.
With five reps TUT is 24 seconds even with those long pauses at the top to rest between reps. It's important to realize that Stronglifts is for increasing maximum force production and rate coding through neurological adaptation. I've seen people on 5x5 at the gym trying to put on weight and that is just a secondary effect of the program. Low volume + heavy weight makes you primarily stronger but doesn't help much for hypertrophy because you hit a point where you just can't increase your work capacity without going lighter for more reps.
1x body-weight press (75kg) is most I've ever done. Tough lift for me included.
Great video. Just started on Monday about to finish first week tomorrow. The videos and app have really helped me concentrate on form.
I've been doing this stronglifts program for 4 weeks, and It reallyworks I'm doing 150kg squats 110kg bench press and 180kg dead lifts
Cool story bro
5x5 (any variation) is a great beginner program and SL is a good free resource for newcomers to lifting. However despite what the program says I think most people need to start specializing and switch up to an intermediate program with more varied accessory work once they start to plateau. For most beginners that is around 6 months in. I stayed with 5x5 for too long and at the time didn't understand why I wasn't making further progress, I eventually started cycling between a bodybuilding style program and powerlifting. Both styles of training complement each other and it's also more enjoyable (for me at least) doing a more varied hybrid training.
excellent!! You helped me so much big thanks man !!!
Don't listen to the guys telling you to jump ahead in weight. Read the actual program and Mehdi explains why you should start at the bottom. The habit and feeling of slowly making that climb 5 lbs at a time with every workout is what makes it addictive. While it is easy, take your time and really focus on perfecting your form. Doing it this way makes sure that it takes longer for you to hit that point where you fail for the first time, and helps build your determination to get it the next time.
Ohp is my favorite exercise
5x5 alternates your workouts. Mon: A. Wed: B. Fri A... next Mon: B. etc. My schedule: M/W/F: 1) do the recommended stronglifts workout. 2) hold a low plank. I do it for 1 second for every pound I squat. 3) do a low intensity/high volume cardio. Walk, not run, on a treadmill set at ~10 degrees incline for 20 minutes. On T/Th/S: High intensity interval training. Personally, I do swim sprints for 15 minutes, 30 seconds all-out sprint, 30 seconds rest. Finish with 5 sets of 1 min low plank.
How to alternate between Workout A and B?
On weekly basis or to go in one week A B A, next week B A B?
Neo yes
Yes
Alternate between each workout, so A B A, B A B is correct.
Ok thank you Medhi. I am almost up to 150kg (had to deload) and I'm feeling as strong as I've ever been! Thanks for the program man!
I have a question when we get to the deadlift. I am aware we only do one set and that we do not start with the bar but rather with 60kg. My question is the following, should we still go through all the warm up sets before the one working set (like we do on the other exercises) or should we just jump right to it after we've done that 60kg deadlift.
For example if my working set is on 140kg should I do:
1) 60, 80, 100, 120, 140 or
2) 60, 140
He doesn't really address this in the video so I wanted to ask. Also, sorry if it was already discussed. Great program with great results of course. Probs to Mehdi!
I started this program myself last week (so I'm a newb, too), but as far as I remember, he said continue to increment weights.
So 1), I guess. Don't take my word for it, though. Wait for another reply, I guess, haha
the way he explains warning up in workout a is that you start from the lightest and add 10 kg each set until you get to the work weight.
The not so helpful answer is download the app and buy the power pack, it tells you how to warm up and when to warm up. That last one was a bad answer to your question, but I thought I'd let you know just in card
As you add weight, when warming up to your warm up sets do triples then as you get half way to your working set do doubles then when you are close to your working set do only single reps that way you are still warming up the muscle, getting it ready to lift but you are using less energy hope this helps.
Let me know :)
the 5x5 is very effective,I have resu ly s starting to show and it's only been 2weeks,great program and I do recommend this to some of my buddy's
Good workout but I'm distracted by the squat rack being set up incorrectly! Shouldn't it be turned 180 degrees so you can access the pull up bar and not have to step over the frame?
Its cause he can have access to doing the overhead press from the rack if he flipped it around he would have to overhead press inside the rack therefore hitting the top of the rails.
No I'm pretty sure it's just assembled incorrectly and the barbell hooks need turning 180 then the rack could be turned 180 as well for the best of all worlds
Yep .. it was distracting :-) ... you're correct :the rack backwards. Having to step over the frame to rack the bar is awkward and potentially dangerous. If for some reason he had to have it this way then I'd at least build a platform to level the floor to the frame.
Can you tell me is this work out good for a woman. I want to tone all over and shred fat? Just need some advice thanks
This is the best program for women. It will make you strong, fit and confident.
If you want to shed fat there are some basic things you should do as a foundation.
1) ONLY DRINK WATER (no energy drinks, no vitamin water, no coffee etc... JUST WATER)
2) Walk on an empty stomach every morning for an hour right after you wake up (you can walk out from your house for a half hour, then walk back, be sure to hydrate as you do this... WATER)
3) Eliminate complex and processed carbohydrates (eat mostly clean meats and vegetables - minimize fruit, no bread, only clean carbs like brown rice or yams/sweet potatoes etc, bison meat, venison, and turkey meat are great (chicken sucks), and maybe some grass fed beef sometimes... VEGETABLES and MEAT)
4) NOW TRAIN (just pick a program that involves weight training of some kind - 5X5 works great - and then stick with it. If you do these four things you are guaranteed to drop fat and get ripped.
Yeah, it worked for me. I started strong lifts early last year with just the bar and by now I am able to deadlift 70kg and squat 60kg. My bodyweight is still 46kg.
I'd suggest mastering some basic calisthenics moves before engaging in weight training. Hanging, squatting and push-ups are a good start.
week 1: monday workout A, wednesday B, friday A; week 2: mon B, wed A, fri B. cardio on rest days is fine. ab excercises aren't really necessary with all the squads you'll be doing ;)
I've tried doing overhead press and can't do it with the bar (Ik kinda pathetic) are there any good substitutes?
I struggle with the bar as I have a damaged rotator cuff. However, as I have built up strength on bench press, I've noticed my shoulder press form has improved. I'm a big built bloke, so had to swallow my pride and substitute weight for form. It's paying off. Just keep going. Time rolls on regardless :)
Chris Best fuck the haters, dey insecure
Get standard barbell and weights. Or get an ez curl bar (Olympic) that weighs 15 lbs.
do you have any 10Kg bars in your gym?
Erko Abdurahman Use dumbbells to build up to it. You're also not pathetic, everybody starts somewhere.
Yes, it will. Having your elbows under the bar can help alleviate some of the weight that the bar applies to your wrists and by extension your elbows.
I notice that when you do squats, you're not gripping the bar tightly and close to your wrists. I believe your thumbs aren't even around the bar. Which way is better to do squats?
I don't close my fists, hands are used for stability mostly, i switched to front squats and i'm only using 3 fingers to stabilze the barbell.
This is done to prevent wrist pain usually for lowbar squats.
this is great! i just joined a gym and have been wanting to get into dead lifts and squats to improve my mountain biking and skiing and spent hours looking up different workout programs and I feel I just struck gold with this one. I am curious about how to integrate some prehab work into the regimen such as lateral band walks, single leg bridges, etc.... whether these should be a cool down or on rest days? lots to learn but just downloaded your app and signed up for the pro version. Can't wait to start tomorrow!
Does 5x5 mean I have to throw/drop my weights as well?
Know I'm going to love this program, thank you so much
Elliott Hulse recommended you. Great video
For this, you would do (Monday - A, Wednesday - B, Friday - A...Monday - B, Wednesday - A,...so on. Rest days cardio would be fine, just don't overdo it if you're trying to get bigger/stronger. I recommend adding weighted ab exercises to this routine at the end of every workout, though squats and deadlifts will give you a good core too.
I benched 95 pounds my first time, but only managed 3 sets of 5, so switched to 65, which was too easy. I rowed 95 and squatted 55.
I hit a plateau like that. I did a deload. Dropped my weight down by 10 pounds and repped the hell out of it for the next two bench days, then started upping the weight again according to the plan. It worked. It's kind of a punch to the ego lol. But! Sacrifices must be made.
Deloads are weird, they look like you're going lower but it's gives your body time to get past that weight you were originally stuck at. Sometimes you gotta suck up your ego and go lower, then come back twice as strong.
Excellent videos, super helpful to tutor through proper deadlift form.
my lower back hurts as hell from overhead presses, as well as ab situps(crunches) ... >.
then youre arching your back, lower the weight and brace your core harder while diing it
Week 6. Day 2. Barbell press. 3rd set, 3rd rep.... I thought to myself, "Shit just got real" .Excellent program. Love the progressive resistance. By the time you get sucked into the routine, by the time things start to get really difficult, you've already invested too much to turn back.
I'm curious how good is your accent when you speak french :)
If you go to his website, he explains all of that in the Stronglifts Report you can get for free for signing up.
I think it is because basically, the Squat, Bench, OHP, Deadlift and Row are compound exercises which target more of your muscles more effectively than isolated movements. The program is set up to not overwork your body by gradually adding weight every session.
Even though you are doing the a smaller set of exercises, you're targeting more muscles and getting stronger each session.
hey guys I started this program about a week ago and having a problem to understand 5×5 . is 5×5 means a 125 ? because I did a 125 squats and I had a muscle pain for now 4 days so I had to stop to recover. please any help will be much appreciated. and If I have a pain to I still need to push it more next day ?
Damon Hargrave ...thank you very much for the info that's will help a lot
125 squats?? What weight were you lifting?
Since when was 5 x 5 125?! Its not hard to understand, 5 reps, 5 times? Not 125 of each one lol
stronglifts.com
Thanks for uploading! I was eagerly waiting for you to upload workout B, and today I'm scheduled to do workout B, it's like you read my mind!
Is it just me, or is he doing 6 reps?
I think he doesn't take the first rep into account
@@pandianrasikeshewaran8283 Then that's not 5x5...
Prolly miscounted cause the weight so light
The first and 2nd rep are warm-up. So he's actually doing 7 reps.
I'd say it depends on how your body responds to the training. You could possibly get really strong with 5x5. Or you can get to a certain point and have to switch programs. It depends. Rn I'm doing squats 2105x5 tmrw bench 145 5x5. deadlift 265 5x5. My numbers are estimated to be in the 300's after a couple months
So for squats, no need for a change in style, like front squat, or box or anything funny?
Briansgate Not at the beginner level. Variations are needed to strengthen specific ranges and weaknesses, beginners are better off pounding it out and resetting if they hit a wall.
Briansgate yeah if I have time after I like to do goblet squats with dumbells or front squats at a lighter weight for assistance work
I have only seen advanced weightlifters do those , just for the nervous system stuff (they already have the strength).
"Stick to the exercise order, it isn't random You Squat first because it's the most important exercise. You then move to the Bench/Press so your legs and lower back get a break. And then you move to Rows/Deadlifts which work your posterior chain again. Sticking to the same exercise order allows you to track progress more efficiently because no variable is changing except the weight on the bar (sets/reps/exercises/order remain constant)."
needs more hip drahve
Yes! workout B video! about freakin time Medhi!
I like the new style you are going, with all the video uploads and your take on the lifts. Keep it up that way!
Woot, was waiting on this; in week 2 now and the Overhead Press was the one exercise I was unsure about as regards form and technique. I can now correct myself before I get too far on with bad form. As per usual Mehdi, this is invaluable.
High bar squatting is the Olympic lifters style it allows more depth with a more up right body position. Low bar squat is the powerlifter style where you can lift more and you drive more from the hips
I'm 6'4" and been doing the program for a bit over a month. No snapping yet. Start light, treat every lift seriously, and focus on safe technique. As long as everything is done properly, it's safe.
Well im 16 about 6 ft 185 lbs and have been doing this program for only 11 weeks and had my first stall on 115 lb overhead press, prior to this i weighed about 200lbs and didnt really do any weightlifting ever, I feel its a great program to begin or even "restart" your weightlifting career. You probably wont be sore after workouts because you will be starting so light. The only time i remember getting sore was when i stopped lifting for about a week and then jumped back in to the weightiwasusing
Thanks Mehdi. A lot of people have said I am too old to be doing this at 67yrs tale a look at Sam Melton at 70yrs he is doing great with stronglifts. Never say never.
Yes go to his site sign up (its really easy) he will send you a PDF report, a spreadsheet and the link to these videos. Its basically 2 workouts Workout A and Workout B that you alternate days. Workout 3days/week M/T/F = Workout A/ Workout B/ Workout A the following week would be Workout B/ Workout A/ Workout B.
Starting strength is also another beginner workout plan but you do 3x5 instead of 5x5. No barbell rows in SS but you do Power cleans hope that helped
Great vid Mehdi. One of the guys at my gym's also doing Stronglifts so we regularly compare progress, tips etc.
It does both strength and mass. For more strength oriented workout, increase the resistance, do less reps, more sets, and take longer rest intervals. But this works just fine in my experience.
The routine is explain very well with everything you need to know to get started just download the PDF from the stronglifts website
It's a great video Mehdi. Always appreciated. I think I do speak for a lot of people when I say that we are all interested to see how much you can strict press. I feel the military press sort of takes a back seat a lot of the times. When really the strict press IMO is like the squat for total upper body strength and power.
The weight is dropped down substantially so you can focus on form and speed. It's a beginner routine but even if you're able to squat 300lbs the weight starts very low. Reset your nervous system and perfect your form, it's more important than the weight in the long run.
Hi Mehdi, first up- your workout plan is great and has convinced me that this is one of the best ways to get stronger and leaner.
I have started this program and currently on Week 4.
One dilemma:- The Gym that I am working out at does not have a Squat Rack- but has a Smith Machine, so my Squats are done on that of course.
Most hard core gym brothers will say that a Gym without a Squat rack is not a Gym but I cant do much about it.
So the all important question to which I know the answer to- Is it alright for me to use the smith machine for Squats?
One thing I might add is that when I am accounting for weights- I don't count the bar weight of course.
Let me know when you can, thank you.
And Strong Lifts- booyah!!
regards.
Thanks for your videos, just started strong lift 5x5 today. I like the way you explain how to do each movement properly and debunk some of the bullshit myths that are out there! Cheers man!
Thank you. Thank you. THANK YOU for doing this.
Thanks for this no bs tutorial for the 5x5
Mehdi, another great vid, thank you. Can you please show bar position on your back in detail, plus how and where the bar should be gripped/supported by your hands? I've really struggled to find a comfortable position for the bar on my back that is low enough to give me good squatting form, also how my current hand grip puts way too much stress on my wrists. I've had to resort to lowering the weight and keeping the bar high on my back, both of which is limiting my progress. Thank you so much :)
Love this program. Two weeks in and I'm on making progress thanks to the app! I have a question about grip for deadlift. Hook grip, overhand grip or alternate?
Overhand grip for as long as possible, then hook grip. Only use alternate grip for extremely heavy sets, or use overhand grip with straps.
GREAT video, Medhi! Thank you so much for putting this together!
You alternate them. One you could do workout A on monday, workout B on wednesday and workout A friday. The following week you do workout B monday, workout A wednesday and workout B friday. Cardio should be fine on some of the rest days as long as you don't run marathons. Whether you can do strength training on the rest days depends on your recovery rate, but they're called rest days for a reason.
I'm also 6'2 and was skinny as hell when I started this program. Follow the program exactly as laid out and you'll be perfectly fine. Actually you'll be better: stronger, faster, more confidence.
This is a beginners program. 3 times a week is no problem at beginners weight range. On the site, it states that later you can go to Madcow/Bill Glass 5x5 routine, which is ramped sets.
Good sets, thanks man.
Start light until you get comfortable with your form and technique. Always, always keep the back straight or slightly arched upward. Tense every muscle in your body before you even lift the weight and inhale to create a "block" before you lift. Exhale when finished. Look at online sites or videos here to see the proper technique. You can seriously damage your lower back with this exercise if not done correctly. Good luck.
I am starting to lift after a 20+ year layoff and want to be careful about proper form. Is Medhi's overhead press technique correct? It seems different than I remember doing it so long ago, of coarse, I could have been doing it wrong then. Thanks for the help and I enjoy your videos Medhi.
Fantastic videos Mehdi, the best on youtube !
In a month I gained 4 pounds with the proper diet. Biceps are gaining mass and definitely I started noticing my quads.
I've been struggling with deadlift form in my working set. Even though I watched this demo repeatedly, only now do I realize I'm pulling with the bar too far away from my shins. So when I start my lift, I'm reaching down and forward with my hands instead of straight down. This will definitely improve my mechanics of the lift.
Align the barbell over the middle of your feet (about the middle of your laces).
Another tip I got from Starting Strength is to aim to come just shy of scraping your shins/thighs throughout the movement. Helps with bar proximity as well as hip/knee timing.
This is great! Could you post a before and after picture of your self on the website or UA-cam?
Awesome app! Are you guys all doing just the 3 every week?
I'm assuming this is enough if you are lifting as much as you can command.