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Greetings from the Philipines. I want to start this workout but does not know where to start. What would you suggest the weights to start with for a 55 year old male weighing 60 kg?
I’ve been a moderate lifter since I graduated high school. I first started Stronglifts 5x5 in my mid-20’s about 9 years ago, starting out with 95-135 lbs on the bar for each lift… man if I could turn back time 😣 I would have started with the empty bar for each lift. No joke. I regret it immensely to this day
@@PatrickKendrick1988 Darn you. I want to start heavy even tho I know that's wrong. I guess I needed a voice of experience to back me down to where I should be. Thanks, man
I love basic and functional workouts like this…you focus on getting stronger and improving technique. I think a 5x5 back to basics is perfect for anyone regardless of their training level for part of their training in a year. You may need to add different exercises and change it up later, but this is a solid approach. Nicely done!
You can never go wrong with the fundamentals! I want to do a video addressing the weakness of this type of training to help people see how they might want to adjust their programs as they progress.
I'm a 48yr old male. I'm 6ft2 178-183lbs depending on the day. 16months ago I was 80lbs heavier. It was diet alone that dropped 75-80lbs. The other 5ish pounds came off once I started working out. I have been working out for about 2months now. I'm still trying to figure out what will work for me. What I have been doing is learning the basics and that's why I really appreciate videos like this. Simplicity or simplification is what has made my workouts enjoyable and maintainable. I'm still learning and progressing while enjoying what I'm doing. Thank you for your time, information and encouragement.
@@Fitand50Formula aiming to be strong, healthy and look cut and lean like you by the time I hit 50. I started at 30% body fat and am now down to 17-18% according to my machine. How accurate is my machine Im not sure but it started at 30% so I'm happy with my changes. The goal is 10%-14% body fat.
Great advice. Tip: Once muscle adaptation occurs/you’re a advanced lifter. After doing 5x5, lower weight on same exercise and do 5x10 for more hypertrophy.
Subscribed. Years ago I used the Stronglifts 5x5 app to get back in shape. It was simple and easy to get a routine going again, and while I only stuck with a strict variation of 5x5 and the app for about 6 months, I maintained lifting for 3.5 - 4 years, eventually reaching the strongest point of my life. My best and favorite was deadlift, I was doing 435 lbs for 2 sets of 10 reps (never did 1 rep max), and my bench was twice my bodyweight for 5x5 (330 lbs). Never impressive on squats though, lol, that was my weakest. But I'm now out of shape again, and this time around I'm wanting to use 5x5 to get started, but with dumbbells instead of barbells to prevent injuries, and I just found your channel. Perfect. I never noticed anything at the time, but I must have damaged my right shoulder from heavy lifting. A couple years after I stopped lifting altogether I began to get shoulder pain, and it still hurts when trying to sleep on that side. This probably happened from bench and overhead press with a barbell. A long time ago I also did crossfit religiously for about 2.5 years and was super careful not to injure myself, and never had any noticeable injuries (many other people did injure themselves in crossfit). For several reasons I became disillusioned with crossfit and stopped working out for about 1.5 years before finding 5x5, and then getting super strong with my own programing mixing hypertrophy with powerlifting (some call it 'powerbuilding'). So, while I was very careful to be mindful and not injure myself while lifting, somehow years later, after prolonged inactivity, I developed a shoulder problem. It's hard to say exactly what caused it, maybe it was all the farmers walks, kipping pull ups in crossfit, olympic lifts, muscle ups, dips, obsessive chin ups, deadlifting, rowing machine, mountain biking, etc... who knows.., but imo, it was probably the bench press that did the most damage. Dumbells are safer, and for an old guy like myself who isn't competing, that's probably the smart decision.
I think many people feel this way, and that's okay. Here is my reasoning as to why it is functional. You’re pushing away from your body, which you do in day-to-day life, and your hands aren’t in a fixed plane of motion. You have to stabilize your arms as you push the weight outward, even more so if you’re doing a dumbbell press. With a push-up, your hands are in a fixed position, but you have to stabilize your body while it is in motion, a very related movement that I think everyone would agree is a functional. Each requires stability, and both will improve your ability to push.
This routine is all I do with the exception of rows I do pull ups instead. Nonetheless this routine is a beast you get stronger and pack on muscle I don't need any other routine. The supplements I take are creatine, fenugreek, whey, a multivitamin, and bucked up pre-work out. Drink water eat meat and get sleep. You will be a beast.
I did this program years ago. One thing that happened is that my ass wouldn't stop growing. It grew so much it was ridiculous. None of my jeans would fit anymore, except for the skinny ones made of elastic fabric that cling to your body, so I went everywhere parading that ass. I also gained a lot of strength. 10/10 program.
I love this program, it's so simple to remember all the exercises and weights, that I don't need my phone in the gym. I feel the whole body involvement. It's great for my level now. I hope that I can be consistent in attending the gym.
Over all it’s a simple program. I like having my phone to use the calculator to figure out my warm up set weights and track my last work results. So I have it handy to review next workout
I’m 69 years old and have always worked out to stay fit. I work out 4 days…Mon and Thur I do arms and shoulders and squats, Tue and Fri I do chest and back and more squats. I vary the exercises so as to not get bored. I just started 5x5’s and got to add deadlifts to see what that will do. I also do Ketovore so I’m feeling really good. My only weak spot is my stomach…I had emergency surgery 2 yrs ago and have not been able to get my stomach flat again, no six pack, just flat and firm is all I want back.
no way is a 5x5 Program a beginner's programme, is a programme for beginners to advanced lift it was one of the first mass building programmes for bodybuilding, s just the internet generation just think it's a beginner's programme to learn how to do compound exercises
Started lifting again after years and years off, started last week! First squat session, and my legs were bucklet for about 4 days after 😵💫....... less weigh this week i recon and progress them into it 😅
I was first introduced to Stronglifts and Madcow about a decade ago. I struggled with consistency at times, but I eventually reached a 405 lbs squat, 260 lbs bench and 370 lbs deadlift thanks to those programs.
I started eating better about two weeks ago, mostly more fresh fruits and veggies, more complex carbs and less simple carbs. I haven't quite dialed in my macros but I'm getting there. What do you think would be a good stack for a guy in my situation, age and time away from training? I'll be doing fasted cardio 7 days a week (with BCAA's 5:1:1). I'm also doing the 5x5 stronglifts program. My stack consists of creatine monohydrate (loading phase now) a good whey protein with 28g of protein per 30g scoop of whey powder pre &post lift days, L-Carnatine, L-Glutamine, (carnatine and glutamine post workout only with 40g of fast digesting carbs ) omega-3 fatty acids, D3 supplement and a good super multi vitamin. I would like to know what your thoughts are on my nutrition, workout and supplement regiment. thanks a billie
I’m not much of a supplement guy I prefer to get my nutrition through food. I take creatine and a whey isolate protein on days when I protein consumption is low. After that I don’t recommend too much. Vitamin D is a good one if you don’t go outdoors much. And a fish oil supplement if you are short on your omega 3 fatty acids.
😱 woopa . Every gym channel I watch seems so complicated. I just want to go to the gym for 45 minutes 3 times a week without a 100 page folder and workout. Maybe I. Cannot
Thank you so much for this concise and informative introduction to 5x5. I‘m training with that at home for 1 month now and I‘m curious how I will develop my strength. 45 years old male btw.
This guy talks like someone in a low-budget infomercial. I tried to ignore it, because he may still know what he's talking about, but that voice and cadence just makes it seem like he's a snake oil salesman. I gave up at 1.5 minutes. 👎
How long do you feel one should do Stronglifts before adding to it? I'm 43 and have been lifting pretty regularly for 2 years. Getting back after a little break and wanted to go back to basics and rebuild the foundation
Unfortunately I have low ceilings in my basement gym. Would I lose a lot if I were to replace the overhead press with seated dumbbell shoulder presses? Thank you.
I’ve been doing SL 5x5 3-4x a week at home to avoid the gym crowd but looking to switch to doing SL 2x a week at home such as F/Sat and hit the gym M/W…does anyone have any workout routines I can do in the gym that DOES NOT USE the squat rack but geared towards upper body to help transition to my SL workout?
There are a few things you could try: increase your rest time, or if your rest times have already gotten quite long, start slowly decreasing your rest times but lifting the same weight and number of reps. That is progress. Try switching from linear progression to double progression and begin working within a rep range of, say, 5 to 10 reps and make it a goal to try to add one rep to one set of each exercise every workout until you can do 10 reps on all sets, and then increase the weight.
Hi I am 54 and I need to get back to the gym after over 10 years of not following a regular fitness program. I would like to follow this plan as I consider myself to be a beginner at this point. Do you have a pdf that I can purchase? Please get back to me as I intend to start exercising again this week. thank you!
@@Fitand50Formula just one question to clarify...should I perform all 5 sets before moving on to the next exercise OR 1 set squat/1 set bench/1 set rows and then repeat x 5? Like a mini circuit, do you know what I mean? I think the first option sounds more practical. But just for curiosity would there be any benefit to doing it the second way?
I used to follow this about 5 years ago. I peaked at 175 squats and 195 deads. Overall lanky build (or used to be). A knee injury (unrelated to working out) gave me chronic patellar tendonitis, I couldn't squat even an empty 45-lb bar anymore without sharp knee pain, it discouraged me from continuing period, and I threw it all away... Now, at 53, I'm grossly sedentary (especially after being "grounded" after the covid lockdowns -- I used to be like a travelling technician/installer -- but working from home since [and I still hate it]). I'm easily 30 (maybe 50) pounds overweight, any simple activity winds me (housework, hauling in groceries, ... I was winded even after just pulling some dandelion flower heads from the lawn for like 5 minutes just earlier today). That was my "dude, time to get a grip" moment. I'm just ready to start all over. I wonder if I might have to ease back into the regimin -- I highly doubt I could manage 5 sets of an empty bar to start. Maybe just one set on each exercise on the first week, 2 sets the next, etc, then go from there? About my knee, I wonder about wearing a compression sleeve/wrap and doung box squats would help. Or I could just stop sitting on my fat hiney wondering about it and actually just get back on the weights again and just see.
Something is always better than nothing, my friend. Keep it light and find ways to progress your workouts. You can start with only one set for the first workout or even a week, then add in another set. Before you know it, you’ll be up to 5 sets on each exercise.
You could, another movement to consider is a box squat. When performing it you sit back on a box as you go down. This creates more hip hinge and takes stress off the knees.
It would be good to look at alternative exercises we could use in a 5x5. It's advantageous to have both a vertical (pull up) and a horizontal pull (row) in a program which is why it's important to add or switch exercises during different training blocks.
Great video as always. 1 question thou. I have seen some studies, where they compaired 3x5 and 5x5 workout with same exercises as described in this video. What do you think about 3x5? Are there same results at the end? Thanks.
This is a good point. I want to do another video talking about the potential drawbacks of a 5x5. It does help if you start light and slowly work your way up, but adding in double progression would allow people with joint issues to continue progressing without lifting heavier each week. More flexibility in exercise selection would be another area to look at.
Yes, adding one rep at a time. The more I’ve been doing the program, the better I think it would be to add one more rep to one set each workout. So, for example, 5x6, then the next session goes 7,6,6,6,6 and the next 7,7,6,6,6 and so on.