Stronglifts 5×5

23 Savage

Black Enterprise, Black Families. #PRE
Supporter
Joined
Feb 8, 2017
Messages
6,758
Reputation
1,670
Daps
27,396
Reppin
North Bottoms, Lincoln, Nebraska
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.
 

The ADD

Old Master
Joined
May 11, 2012
Messages
40,944
Reputation
5,155
Daps
80,010
It can build muscle of course but that’s all dependent on where you are experience wise and what you realistically expect to gain in lean mass. Probably more base building than show muscle.
 

Son Goku

Great Sage Equalling Heaven
Joined
Jun 19, 2019
Messages
13,014
Reputation
1,579
Daps
27,144
Reppin
#The Powderlorian #POWDA1 #AllPowder #PushinP
It can build muscle of course but that’s all dependent on where you are experience wise and what you realistically expect to gain in lean mass. Probably more base building than show muscle.
:usure:

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.

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'. :wow: )


I ate like a beast, slept, didn't skip WoDs and even did other workouts additionally.

YMMV. :manny:
 
Joined
Mar 11, 2022
Messages
734
Reputation
40
Daps
1,785
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.
 

Serious

Veteran
Supporter
Joined
Apr 30, 2012
Messages
70,438
Reputation
12,390
Daps
165,230
Reppin
1st Round Playoff Exits
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.
 

Black Samurai

Kill or Be Killed
Joined
Dec 20, 2012
Messages
785
Reputation
390
Daps
2,995
Reppin
California
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.

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.
 

BillBanneker

Superstar
Supporter
Joined
May 13, 2012
Messages
8,112
Reputation
600
Daps
18,458
Reppin
NULL
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.

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.
 

Nymbus

Great Value Man™
Supporter
Joined
Nov 14, 2014
Messages
8,023
Reputation
2,537
Daps
32,031
what's a good successor to this program?:ohlawd:
Been thinking of switching to PPL split :lupe:
 

The Gentleman

Always a Gentleman!
Bushed
Joined
Sep 15, 2019
Messages
2,314
Reputation
40
Daps
4,049
Reppin
Being a Gentleman
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.


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
Joined
Jun 19, 2019
Messages
13,014
Reputation
1,579
Daps
27,144
Reppin
#The Powderlorian #POWDA1 #AllPowder #PushinP
what's a good successor to this program?:ohlawd:
Been thinking of switching to PPL split :lupe:
Everywhere I've looked said 5/3/1 or Texas Method

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. :usure:

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. :francis:
 

The Gentleman

Always a Gentleman!
Bushed
Joined
Sep 15, 2019
Messages
2,314
Reputation
40
Daps
4,049
Reppin
Being a Gentleman
First day

65 lb squat
Only lifted the bar for bench & barbell rows

shyt was emasculating :francis: I know everyone was laughing at me, there were baddies in there too


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.
 

Serious

Veteran
Supporter
Joined
Apr 30, 2012
Messages
70,438
Reputation
12,390
Daps
165,230
Reppin
1st Round Playoff Exits
First day

65 lb squat
Only lifted the bar for bench & barbell rows

shyt was emasculating :francis: I know everyone was laughing at me, there were baddies in there too
You gotta start somewhere.

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
Joined
Jun 19, 2019
Messages
13,014
Reputation
1,579
Daps
27,144
Reppin
#The Powderlorian #POWDA1 #AllPowder #PushinP
First day

65 lb squat
Only lifted the bar for bench & barbell rows

shyt was emasculating :francis: I know everyone was laughing at me, there were baddies in there too

Good, good meme. :shaq:

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. :ohlawd:


I was in the same boat but in less than 2 years became a gym gawd. :blessed:



This is The Whey.
full
 
Top