StrongLifts 5x5

[Anonymous]

PP here. Didn’t mean to quote reply to that particular post, sorry. My feedback was more general.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I would not recommend a 5x5 to a complete beginner. These are all very technical lifts and can be injurious if done incorrectly. You are also neglecting a bunch of muscle groups. Would it be better off with some more targeted beginner program with a mix of machines and free weights.

I’m curious what muscle groups you believe are neglected by a program focused entirely on compound, full-body lifts.

I was thinking of the squat, deadlift, bench version which has nothing for upper back. With rows that gets more or less covered, though I would still like to see some rear delt work in a program so heavy on pressing. The hamstrings are also worked disproportionately less than quads on this program. I still think 5x5 is not great for beginners without a trainer mostly due to the need to learn proper form to really benefit from these lifts and avoid injury. My own focus is on powerlifting and I have been lifting for over 10 years and I am still tweaking my form on the compound barbell lifts.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Planet fitness not gonna have the right equipment. Golds gym in ballston is a good one. Also most ymca have squat racks / barbells. The big 4 movements are amazing for muscle development but getting the form just right is tough and can take some time

What are the big 4 movements?

Squat, deadlift, overhead press, and barbell row.

You can do all of these with kettlebells for a while if you’re a beginner.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I would not recommend a 5x5 to a complete beginner. These are all very technical lifts and can be injurious if done incorrectly. You are also neglecting a bunch of muscle groups. Would it be better off with some more targeted beginner program with a mix of machines and free weights.

I’m curious what muscle groups you believe are neglected by a program focused entirely on compound, full-body lifts.

I was thinking of the squat, deadlift, bench version which has nothing for upper back. With rows that gets more or less covered, though I would still like to see some rear delt work in a program so heavy on pressing. The hamstrings are also worked disproportionately less than quads on this program. I still think 5x5 is not great for beginners without a trainer mostly due to the need to learn proper form to really benefit from these lifts and avoid injury. My own focus is on powerlifting and I have been lifting for over 10 years and I am still tweaking my form on the compound barbell lifts.

I’m the PP you’re responding to. This all makes sense.

I commented upthread that I did stronglifts for too long, trying to grind out 5 pound per session then 5 pound per week improvements, and 5x5 squats 3 times a week at the edge of what you’re capable of gets stupid if you persist too long, which I did. I had to take time off from squats, re-learn form and do flexibility work and lots of single leg stuff and quad strengthening to get my squats to a place where they were making me more rather than less healthy. I also had to do a big step back on deadlifts and work with a trainer to resolve some bad habits. So, yeah I agree about learning form.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Planet fitness not gonna have the right equipment. Golds gym in ballston is a good one. Also most ymca have squat racks / barbells. The big 4 movements are amazing for muscle development but getting the form just right is tough and can take some time

What are the big 4 movements?

Squat, deadlift, overhead press, and barbell row.

You can do all of these with kettlebells for a while if you’re a beginner.

OP asked about Stronglifts. It is a barbell workout. Period. Yes, you can do similar movements with kettlebells or dumbbells or large rocks, but you are not doing Stronglifts. The two biggest reasons why this is the case:

1. Stronglifts starts with an empty 45 pound bar. You concentrate on learning barbell form with low weight. You can’t learn barbell form with kettlebells.
2. You add weight every time you repeat a workout with stronglifts. So 45, 50, 55…. That’s impossible with kettlebells unless you want to invest in dozens of pairs. And I don’t think they even make kettlebells in 2.5 pound increments.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Planet fitness not gonna have the right equipment. Golds gym in ballston is a good one. Also most ymca have squat racks / barbells. The big 4 movements are amazing for muscle development but getting the form just right is tough and can take some time

What are the big 4 movements?

Squat, deadlift, overhead press, and barbell row.

You can do all of these with kettlebells for a while if you’re a beginner.

OP asked about Stronglifts. It is a barbell workout. Period. Yes, you can do similar movements with kettlebells or dumbbells or large rocks, but you are not doing Stronglifts. The two biggest reasons why this is the case:

1. Stronglifts starts with an empty 45 pound bar. You concentrate on learning barbell form with low weight. You can’t learn barbell form with kettlebells.
2. You add weight every time you repeat a workout with stronglifts. So 45, 50, 55…. That’s impossible with kettlebells unless you want to invest in dozens of pairs. And I don’t think they even make kettlebells in 2.5 pound increments.

OP didn’t tell us their gender, age and fitness level. A 45 lb bar is too much for most women starting out, particularly the row. I’m not sure how common it is for gyms to have lightweight bars. But I like the basic movements of 5x5 and you could do them all with kettlebells or dumbells. It’s not a magic formula.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Planet fitness not gonna have the right equipment. Golds gym in ballston is a good one. Also most ymca have squat racks / barbells. The big 4 movements are amazing for muscle development but getting the form just right is tough and can take some time

What are the big 4 movements?

Squat, deadlift, overhead press, and barbell row.

You can do all of these with kettlebells for a while if you’re a beginner.

OP asked about Stronglifts. It is a barbell workout. Period. Yes, you can do similar movements with kettlebells or dumbbells or large rocks, but you are not doing Stronglifts. The two biggest reasons why this is the case:

1. Stronglifts starts with an empty 45 pound bar. You concentrate on learning barbell form with low weight. You can’t learn barbell form with kettlebells.
2. You add weight every time you repeat a workout with stronglifts. So 45, 50, 55…. That’s impossible with kettlebells unless you want to invest in dozens of pairs. And I don’t think they even make kettlebells in 2.5 pound increments.

OP didn’t tell us their gender, age and fitness level. A 45 lb bar is too much for most women starting out, particularly the row. I’m not sure how common it is for gyms to have lightweight bars. But I like the basic movements of 5x5 and you could do them all with kettlebells or dumbells. It’s not a magic formula.

(also a womanstarting out in middle age without prior strength training shouldn’t be increasing weight every time to begin with. Gotta take it slow.)

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Planet fitness not gonna have the right equipment. Golds gym in ballston is a good one. Also most ymca have squat racks / barbells. The big 4 movements are amazing for muscle development but getting the form just right is tough and can take some time

What are the big 4 movements?

Squat, deadlift, overhead press, and barbell row.

You can do all of these with kettlebells for a while if you’re a beginner.

OP asked about Stronglifts. It is a barbell workout. Period. Yes, you can do similar movements with kettlebells or dumbbells or large rocks, but you are not doing Stronglifts. The two biggest reasons why this is the case:

1. Stronglifts starts with an empty 45 pound bar. You concentrate on learning barbell form with low weight. You can’t learn barbell form with kettlebells.
2. You add weight every time you repeat a workout with stronglifts. So 45, 50, 55…. That’s impossible with kettlebells unless you want to invest in dozens of pairs. And I don’t think they even make kettlebells in 2.5 pound increments.

OP didn’t tell us their gender, age and fitness level. A 45 lb bar is too much for most women starting out, particularly the row. I’m not sure how common it is for gyms to have lightweight bars. But I like the basic movements of 5x5 and you could do them all with kettlebells or dumbells. It’s not a magic formula.

(also a womanstarting out in middle age without prior strength training shouldn’t be increasing weight every time to begin with. Gotta take it slow.)

Got - you don’t think she should do stronglifts.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Planet fitness not gonna have the right equipment. Golds gym in ballston is a good one. Also most ymca have squat racks / barbells. The big 4 movements are amazing for muscle development but getting the form just right is tough and can take some time

What are the big 4 movements?

Squat, deadlift, overhead press, and barbell row.

You can do all of these with kettlebells for a while if you’re a beginner.

OP asked about Stronglifts. It is a barbell workout. Period. Yes, you can do similar movements with kettlebells or dumbbells or large rocks, but you are not doing Stronglifts. The two biggest reasons why this is the case:

1. Stronglifts starts with an empty 45 pound bar. You concentrate on learning barbell form with low weight. You can’t learn barbell form with kettlebells.
2. You add weight every time you repeat a workout with stronglifts. So 45, 50, 55…. That’s impossible with kettlebells unless you want to invest in dozens of pairs. And I don’t think they even make kettlebells in 2.5 pound increments.

OP didn’t tell us their gender, age and fitness level. A 45 lb bar is too much for most women starting out, particularly the row. I’m not sure how common it is for gyms to have lightweight bars. But I like the basic movements of 5x5 and you could do them all with kettlebells or dumbells. It’s not a magic formula.

(also a womanstarting out in middle age without prior strength training shouldn’t be increasing weight every time to begin with. Gotta take it slow.)

Got - you don’t think she should do stronglifts.

Did I say that? I don’t know who OP is. But if she’s a woman with no lifting experience - no, I do not think she should start with the original Strong Lift. She would need to build up to it an go slow.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I would not recommend a 5x5 to a complete beginner. These are all very technical lifts and can be injurious if done incorrectly. You are also neglecting a bunch of muscle groups. Would it be better off with some more targeted beginner program with a mix of machines and free weights.

I’m curious what muscle groups you believe are neglected by a program focused entirely on compound, full-body lifts.

I have been weightlifting for about 8 years. I have done a number of different programs. 5 X 5 is my least favorite in terms of building muscle definition, since it focuses more on strength. I also found the compound lifts were super taxing on my pelvic floor. I do a dumbbell program now and have very pronounced muscle definition as long as I keep my diet in check. And I only lift about 2-3 times a week for 30-45 mins at a time. (Stats for reference: 42, female, 5 foot 1, 112 lbs)

But really, everyone has different preferences and there is no one size fits all.

There is no program that "builds muscle definition rather than strength". To get muscle definition, as you say yourself, keep your diet in check. If you do Stronglifts 5x5 while keeping your diet in check, you will have muscle definition - as well as being strong.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Planet fitness not gonna have the right equipment. Golds gym in ballston is a good one. Also most ymca have squat racks / barbells. The big 4 movements are amazing for muscle development but getting the form just right is tough and can take some time

What are the big 4 movements?

Squat, deadlift, overhead press, and barbell row.

You can do all of these with kettlebells for a while if you’re a beginner.

OP asked about Stronglifts. It is a barbell workout. Period. Yes, you can do similar movements with kettlebells or dumbbells or large rocks, but you are not doing Stronglifts. The two biggest reasons why this is the case:

1. Stronglifts starts with an empty 45 pound bar. You concentrate on learning barbell form with low weight. You can’t learn barbell form with kettlebells.
2. You add weight every time you repeat a workout with stronglifts. So 45, 50, 55…. That’s impossible with kettlebells unless you want to invest in dozens of pairs. And I don’t think they even make kettlebells in 2.5 pound increments.

OP didn’t tell us their gender, age and fitness level. A 45 lb bar is too much for most women starting out, particularly the row. I’m not sure how common it is for gyms to have lightweight bars. But I like the basic movements of 5x5 and you could do them all with kettlebells or dumbells. It’s not a magic formula.

(also a womanstarting out in middle age without prior strength training shouldn’t be increasing weight every time to begin with. Gotta take it slow.)

Got - you don’t think she should do stronglifts.

Did I say that? I don’t know who OP is. But if she’s a woman with no lifting experience - no, I do not think she should start with the original Strong Lift. She would need to build up to it an go slow.

No reason for her not to do Stronglifts if she starts by working with a trainer to get the form right.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I would not recommend a 5x5 to a complete beginner. These are all very technical lifts and can be injurious if done incorrectly. You are also neglecting a bunch of muscle groups. Would it be better off with some more targeted beginner program with a mix of machines and free weights.

I’m curious what muscle groups you believe are neglected by a program focused entirely on compound, full-body lifts.

I have been weightlifting for about 8 years. I have done a number of different programs. 5 X 5 is my least favorite in terms of building muscle definition, since it focuses more on strength. I also found the compound lifts were super taxing on my pelvic floor. I do a dumbbell program now and have very pronounced muscle definition as long as I keep my diet in check. And I only lift about 2-3 times a week for 30-45 mins at a time. (Stats for reference: 42, female, 5 foot 1, 112 lbs)

But really, everyone has different preferences and there is no one size fits all.

There is no program that "builds muscle definition rather than strength". To get muscle definition, as you say yourself, keep your diet in check. If you do Stronglifts 5x5 while keeping your diet in check, you will have muscle definition - as well as being strong.

To be fair, there are hypertrophy focused programs, and some research suggests that higher rep ranges are better for hypertrophy. Lower rep ranges definitely seem better for building higher 1 rep max. PP may also be suggesting that she spends more time of isolation exercises to build up mirror muscles (curls, lateral raises) rather than functional strength. For lots of people, that’s a goal.

But yes, muscle definition is a function of diet.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I would not recommend a 5x5 to a complete beginner. These are all very technical lifts and can be injurious if done incorrectly. You are also neglecting a bunch of muscle groups. Would it be better off with some more targeted beginner program with a mix of machines and free weights.

I’m curious what muscle groups you believe are neglected by a program focused entirely on compound, full-body lifts.

I have been weightlifting for about 8 years. I have done a number of different programs. 5 X 5 is my least favorite in terms of building muscle definition, since it focuses more on strength. I also found the compound lifts were super taxing on my pelvic floor. I do a dumbbell program now and have very pronounced muscle definition as long as I keep my diet in check. And I only lift about 2-3 times a week for 30-45 mins at a time. (Stats for reference: 42, female, 5 foot 1, 112 lbs)

But really, everyone has different preferences and there is no one size fits all.

Can you please share your dumbbell program?

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Planet fitness not gonna have the right equipment. Golds gym in ballston is a good one. Also most ymca have squat racks / barbells. The big 4 movements are amazing for muscle development but getting the form just right is tough and can take some time

What are the big 4 movements?

Squat, deadlift, overhead press, and barbell row.

Most people don't really need to be doing any of these, at least not with a bar.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Planet fitness not gonna have the right equipment. Golds gym in ballston is a good one. Also most ymca have squat racks / barbells. The big 4 movements are amazing for muscle development but getting the form just right is tough and can take some time

What are the big 4 movements?

Squat, deadlift, overhead press, and barbell row.

Most people don't really need to be doing any of these, at least not with a bar.

This is wildly wrong. Barbell lifts that improve functional strength by requiring you to do movements that you have to do in real life (squatting down, then standing up), bending over and picking something up off the floor, lifting something over your head, etc.) are great for everyone, particularly as we age. The lack of lean muscle mass at 50 is one of the best predictors of disability at 80. Also, these barbell exercises with heavy weight improve bone density -- I've lifted heavy for years, and at my last DEXA scan, my bone density was at the top of the scale -- like above the machine's ability to measure.