StrongLifts 5×5 Workout Program Review

I came across Stronglifts 5×5, run by Mehdi Hadim, probably about 18 months ago. I followed the program consistently for about three months. I definitely feel I have enough experience for a detailed Stronglifts 5×5 review.

The Program:

The workouts are very simple and easy to follow. There are only two of them. Two workouts using only three separate movements three days a week. If you start on Monday with workout A then you would do workout B on Wednesday, and workout A again on Friday. The next week you would flip. Monday perform workout B, workout A on Wednesday, and workout B again on Friday, and keep flipping each week. The entire description can be found at: http://stronglifts.com/stronglifts-5×5-beginner-strength-training-program/

Workout A:



  • Squats 5×5
  • Bench press 5×5
  • Barbell rows 5×5

Workout B:

  • Squats 5×5
  • Shoulder press 5×5
  • Dead lift 1×5

The most interesting aspect of Stronglifts is that it includes squats every single workout. It seems a bit excessive, but I didn’t want to make changes since Squats are very important, and I wanted to stick to the exact program. The other major point  to the program is that you are to add 5 pounds to each lift every time you do a workout. For example, if Monday for squats you do 5×5 at 200, then Wednesday you would do 5×5 at 205. Each exercise uses 5×5 set/rep and plus 5 pounds per workout scheme except for dead lifts. For dead lifts you only do 1 set of 5 reps and add 10 pounds per workout.

Analysis:

I performed the program for about 3 months, and was very pleased with my results. My weight hardly changed, however at the end of the 3 months, I was the strongest I had ever been.

Starting weights for 5×5 sets:  Squats- 275, Bench Press- 300, Bent Over Rows- 155, Shoulder Press- 185, Deadlift- 225

Ending weights for 5×5 sets:  Squats- 365, Bench Press- 345, Bent Over Rows- 215, Shoulder Press- 230, Deadlift- 350

Some other benefits of the StrongLifts program is that the workouts aren’t very long. On average, I would complete each workout in 35-45 minutes. The exercises performed are all compound movements, so your valuable gym time is put too good use by activating the most muscle fibers with the least amount of exercises/reps.

There are a couple negatives I see with the program, however.

1) I don’t completely agree with squats three times per week. I do acknowledge that squats are one of the best exercises a person can do, but three times per week seems a little excessive.

2) This program is beneficial for someone looking to gain strength. It is NOT going to be a good program for someone looking to become a bodybuilder. It would be a good start to build a foundation, however if performed in and by itself, it will not sculpt your body into bodybuilding form.

Conclusion:

I would definitely recommend this program to someone looking to get into weight lifting. It is a very good program to get started and build a foundation of muscle for your body. The workouts are easy to do, take a little amount of time, and are only performed three days per week. If you are interested in starting the StrongLifts 5×5 program, I would definitely read Medhi’s StrongLifts report first which can be found here: http://stronglifts.com/free-stronglifts-5×5-report/  (its free)

 Tagged For:

  • StrongLifts 5×5
  • Strong Lifts 5×5
  • StrongLifts Review
  • Strong Lifts Review


RELATED POSTS

This was my 2nd crossfit workout ever.  Push press of 75lbs sounds easy, but after about 30 reps, m[...]


Great workout from USPlabs Back, Biceps, Core Blast. I performed this workout and it left me with a [...]


Fat Burner Workout @Musclepharmpres:  I recently completed the MusclePharm Fat Burner Workout II (I[...]


Performed one of the MusclePharm Shoulder workouts. This workout consists of lighter weights and ton[...]


I received a package insert with my latest jacked-in-a-box package. It was a shoulder burnout fr[...]


This workout is designed to annihilate your triceps. The workout does require a lifting partner, and[...]


As a CrossFitter, you are probably always looking for the next WOD that will push you to your limits[...]


This is the Week 5, Day 4 workout from the John Cena 6 Weeks to More Size and Strength Program f[...]


The MusclePharm cardio / bodyweight workout will tax your lungs and muscles.  In this workout you'l[...]


This is day the day four workout to wrap up week 3 of the John Cena 6 Weeks to More Size and Str[...]


I needed to mix it up today so I combined two of the workout types I have been doing recently. [...]


Another great bodybuilder workout that beat the snot out of me.  This Ronnie Coleman Chest and [...]


I recently completed the MusclePharm Crazy Rep Leg Workout and just like Cory said, it is no joke. [...]


I recently tried out "The Best Ab Workout Ever" published by Men's Health Magazine.  This was a dec[...]


I have had an extremely long past 3 weeks.  Quite a bit of things have been going on at work an[...]


I am back - after nearly 7 months off, I am back.  I had a bad back injury - not sure what caus[...]


Worked out my chest and decided to try something a little bit different. I started out with flat ben[...]


I love the MusclePharm fat burner workouts.  They are perfect for shedding some fat.  I also will [...]


Continuing on with the John Cena 6 Weeks to More Size and Strength Program, I am on Day 2 of Wee[...]


Now everyone loves a good leg workout, but not to often do we superset anything other than leg exten[...]