long as it is left completely intact, unaltered and delivered via the PDF file. You may .. It's all about the StrongLifts 5x5 program and how to use it. So what is. completely intact, unaltered and delivered via the PDF file. . Part II – StrongLifts 5x5: The Ultimate Strength and Muscle Building Program. Download: PDF · Stronglifts 5×5 Spreadsheet (kg version) Over at StrongLifts Mehdi announced the StrongLifts 5x5 iPhone soundofheaven.info is a free.
|Language:||English, Spanish, Hindi|
|ePub File Size:||17.50 MB|
|PDF File Size:||8.27 MB|
|Distribution:||Free* [*Regsitration Required]|
The StrongLifts 5×5 strength training program consists of two workouts. This gives your body time to recover, get stronger and build muscle so you can lift heavier next workout. Start StrongLifts 5×5 by doing workout A. Go home, eat and sleep. 31, P.S. The StrongLifts 5x5 apps are even better than this spreadsheet as they keep track of your wieghts, tell you how much to lift each workout and how long. long as it is left completely intact, unaltered and delivered via the PDF file. . Of course, if you already lift weights, StrongLifts 5x5 program will work for you too.
But nothing can make them hang lower. But if you need variety — do one or two assistance exercises at the end your workouts here and there. Here you can do a sixth set of five reps to replace your failed set where you only got two reps. In fact, the stronger and more muscular you want to be, the more time and effort you have to put into this. They can push through the fat under your skin. But the idea of eating more scares you. This strengthens your heart muscle.
Enter 1 in the field below if you're working in kilograms or 2 if you're working in pounds. Step 2: Enter your starting date, body weight, and body fat percentage. Step 3: If you are a new lifter, you're finished. Go to the Program worksheet and begin your training.
If you're an experienced lifter, enter the heaviest lifts you've done in the Weight column below, and the number of reps for which you lifted those weights in the Reps column. All Rights Reserved. Do as many reps as you can with good technique and without help. This works best if you do it while those cells are still empty. Think long-term. Here's what to do after Week If you miss the same weight in three consecutive workouts.
Increase the weight in 5lb increments from there. Olympic bars weigh 45lbs and are 7 feet long. Aim for 5x5. Strength training is a marathon. If the above represents what you could achieve in 12 weeks. Simply enter the number of weeks you've completed on the program in the field below. This worksheet will pull your lifts from the Program sheet and chart your results. Flag for inappropriate content. Related titles. The Innovators: Elon Musk: Dispatches from Pluto: Lost and Found in the Mississippi Delta.
Jump to Page. Search inside document. One skipped workout often turns into two skipped workouts. This ruins your motivation and usually ends the program. But this is irrelevant. Starting too heavy also causes plateaus. Of course lifting heavy is better. But lighter weights trigger your body to gain strength and muscle too. Instead of practicing proper form with easy weight, you must lift it at all costs to get your reps.
Starting heavy is trying to accelerate your progress.
You think it will make you stronger faster. Your starting weights depend on your strength and experience. Each rep must start from the floor. If the empty bar is too heavy to start with, then use a lighter bar. This is a common issue with females who have less upper-body strength.
Add weight each workout. The program will get you stronger. If the starting weight is too light, you can fix that by using bigger increments for a couple of workouts. Instead of adding only 2. What you lose is time spent working on proper form with lighter weights. If you make the mistake of starting too heavy, you should go to the gym anyway for your next workout, but lower the weights. Do several lighter warmup sets before your heavy work sets. Warmup with the empty bar.
And they prepare you mentally for the heavy weights to come. Never jump into your heavy work sets without warming up first. Always warmup by doing several lighter sets first. You must still do lighter warmup-sets.
Also, too much cardio pre-workout will pre-exhaust your legs for Squats. Skip the cardio and do lighter warmup sets — it will save you time. The proper way to warmup is to start with two sets of five with the empty bar. Only rest after the last one. The weight is too light to get injured plus doing extra sets could tire you out. Or you can use one of those free warmup calculators online. But they all suck. The mistake they make is to make you do five warmup sets regardless of how heavy your work weight is.
This means the warmup calculator in my app is different. This is more effective. Warming up makes your workout longer. The stronger you are, the heavier your work weight, and the more warmup sets. This way you have full ATP available before doing that heavy set.
On your other warmup sets, just add weight and go. Use the warmup rest timer in our app — it tells you how long to wait so you can focus on lifting. Your workout starts with your warmup. Put the same focus and effort into them. If you do it right. This gives you more reps to practice proper form. It also increases how much Deadlifts you do.
All of this takes care of your recovery. So keep lifting and adding weight. I usually take a week off training when going on holiday with family or friends. You can actually come back stronger from the extra rest.
You should be able to continue where you left off. Different case if you spent a week partying, drinking alcohol, eating crap and barely sleeping. It will suck when you come back — talking from experience. Lower the weight more to make it easier on yourself. Or maybe not… to teach yourself a lesson and not do it again next time….
You already had a week off. I usually train between Christmas and New Year. Travelling a lot for work is tougher. I usually go to the local Crossfit gym. Every city has one and they have all the equipment you need. Just pay the open gym drop-in fee. By the way — skipping a workout is not a break. Regular breaks are fine.
This prevents missed reps and soreness after your break. Download it here. They remind you of what you need to do to get where you want to be. These goals are all one rep maxes aka 1RMs. Powerlifting and weightlifting competition use 1RMs to compare strength between lifters and determine winners. All it takes is going to the gym three times a week and doing the work.
You also need more dedication — eating right, eating plenty, sleeping enough, perfecting technique, being consistent, etc. Not everyone is willing to put in the time and effort, so not everyone gets there. You switch program when your current one stops working. Age and body-weight impact time-frames.
Young guys progress faster — more testosterone. Big guys progress faster too — they have bigger muscles. Females progress slower due to less testosterone and smaller body-weights.
Just try to improve. Most guys can easily reach the intermediate I level in 12 months. But some people hit plateaus sooner than others. This explains the range for the time-frames. Break your goals into mini-goals. Before you can Squat lb, you first have to Squat lb, lb, lb and lb.
Focus on your next step instead of looking at the top of the mountain. Your main goal will look easier to achieve and you can check your progress on your way. Some ideas…. Set the Beginner goals for within the next six months.
Set the consistency goals too. Then do the work. Failure is part of the game. Everyone plateaus eventually or this would be too easy. You had a long day at work. You feel sick.
It happens. What matters is that you show up anyway. You got away with it when the weights were light. Some people start looking for a new program when they fail reps. They think this one must be broken. They also take their technique, nutrition, and sleep more seriously. They consider it part of their training — because it is. This is a lot of work. In fact, the stronger and more muscular you want to be, the more time and effort you have to put into this. This is not cardio but strength training.
Rest longer so you can lift heavy. Mark it as two reps done by tapping on the set circle several times in a row the reps will decrease. Double-check your equipment is set to catch the bar if you fail on the Squat or Bench Press.
Squat and Bench in the Power Rack. You want to feel the safety of the Power Rack. Squat down, come back up, then fail mid-way. Let the pins catch the bar. Failing reps ends the set. Then rack the weight again, rest, and do your fifth set.
But then on your fourth and fifth set you get 5 reps. Here you can do a sixth set of five reps to replace your failed set where you only got two reps. Never lower the weight mid-workout to get five reps more easily.
You can already do it. You now want your body to lift heavier weight. So stick with it and try again. Keep the range of motion the same on every rep and set. Not because you moved the bar over a smaller distance than before. Same idea on the other exercises. Maybe you can get the rep if you let your back round, your elbows flare or your knees cave in.
Get small plates so you can microload and avoid plateaus. You do increase the weight on every exercise where you did get five reps on every set.
If you fail in a different order, your form is off. Then add weight every workout again. It will take several workouts to get back to the weight you got stuck on. Deload instead. Only deload on the exercise you failed.
You can also deload if you have bad form. Add weight every workout after the deload. During those two weeks the weight will feel easy. It automatically deloads the weight for you when you fail three workouts on an exercise. This saves you having to figure this out and maybe do it wrong.
Let the app do the thinking and focus on lifting the weights instead. Deloads fix that. Deloads also prevent mental plateaus.
Lower the weight instead and work your way up again. The weights will be easy for several workouts. This will build momentum and bring your motivation back. There are two reasons why this could happen…. Take small weight jumps so your body can handle the stress. And get enough food and sleep so your body can recover from that stress. Nothing does. Deloads give you extra rest to break plateaus. The heavier the weights you can lift, the more stress on your body, the more recovery needed.
Your training must change to handle this. Your body recovers better with those two grueling sets gone. And your workout takes less time again. It will feel like a long deload. It will be easier since you stopped failing. Plus the exercise stress is lower so your body recovers better between workouts. It uses the same exercises and principles like progressive overload. My lifts are too heavy for it. This is almost twice my body-weight. I wish I could still add weight every workout.
But I need a slower progression to get stronger. I need to add weight every week. This gives my body more time to recover from the heavier weights stressing it.
This the principle of diminishing returns. At first you have newbie gains. But the stronger you become, the slower gaining additional strength is.
Get plenty of sleep and food. Some want to know the exact weight to reach first. It depends on your weight, age, form, nutrition, sleep, etc. Adding weight every week is easier than every workout. Besides, this is meant to be hard. You need to stress your body for it to get stronger. But if you stick with it you get used to it. Working hard gets easier. Some people get bored doing the same five exercises. The fun should be in the journey of improving yourself.
But if you need variety — do one or two assistance exercises at the end your workouts here and there. Get your variety that way instead of changing programs. Add weight on the bar every workout as long as you have the ability to do so. Then they quit for the winter. Pump may happen too. The only thing that matters is that the weight on the bar increases over time. Squats can cause leg soreness that lasts up to a week.
Muscles must get used to new exercises. The best way is to ease them in by starting light and slowly adding weight. This will only make the soreness last longer. Bad start. Instead, stick to your training schedule and do your workouts. The warmup sets will hurt. And your muscles will feel better after your workout. Blood contains nutrients that accelerate recovery.
This gets rid of the soreness faster. So if your legs are sore, try to do light Squats with the empty bar the next day. And get your eight hours of sleep in. If your legs continue to be sore, lower the weight and work your way back up. This will give them a break so they can adapt to the frequency. And quit doing anything else that stresses your legs until the soreness is gone — temporarily drop the cardio, running, sports, etc.
Do less. I rarely get sore from lifting. Your body converts food to energy — calories. It burns these calories to lift the weights, and recover from your workouts. Skinny guys with fast metabolisms may need to eat even more.
Eating maintenance calories is better but not ideal. And adding weight every workout is hard work. It therefore makes sense to eat more.
If that number scares you, remember forms follows function. Your body changes in response to the work you do. It gets skinny, fat, and weak from a sedentary lifestyle. But you need to eat less to lose fat. These goals contradict. This is why bodybuilders traditionally alternate muscle gaining and fat loss phases. They eat more food during the bulk, but less food during the cut. Obese guys can indeed build muscle while losing fat when they start lifting.
Their bodies use their fat reserves to build muscle. They build strength and muscle faster without needing as much food.
Thanks to muscle memory you can regain lost muscle and strength faster after a long break. But most people who try to build muscle while losing fat end up spinning their wheels. You have to choose.
Choose muscle. You can easily lose 1lb of fat a week later. And you need to lift heavy to gain that much muscle. This requires eating a lot food. Dedicate the next year to building strength and muscle. Your body-fat will decrease if you started out obese.
You might actually not even need to decrease your body-fat later. Yet my abs are visible. Bigger muscles stick out further. They can push through the fat under your skin. So they can show despite a higher body-fat percentage. Eat quality, nutrient-dense food. You need the vitamins and minerals to help recovery. The occasional junk meal is fine. But you should eat mostly quality food. Dinner is your post-workout meal. A lot of vegetables. Think half a plate. Protein is the main muscle building nutrient.
Your body uses protein to build new muscle. You need about 0. Use your lean body mass instead without the fat. If you have a normal weight there will be little difference between your body-weight and lean body mass. Just use 0. Protein shakes can be tempting. They take less time to prepare, and are cheap. And real food contains tons of micro-nutrients on top of just the protein.
Most of your protein should therefore come from real food. Your body uses water to cool you down through sweat during workouts. Your body uses it for every process. Dehydration causes strength loss, joint pain, stiff muscles, tiredness and constipation. Headaches are a common symptom. Think of hangovers the day after drinking alcohol — it dehydrates. Drinking more water often fixes that. The usual advice is to drink 8x8oz or 3 liters of water a day.
But this is aimed at the average sedentary joe. You lift weights and sweat. You need to drink more to replace the water lost during workouts. And the warmer the season or place where you lift, the more water you need to drink. Better is to pay attention to the color of your urine. It should be clear through the day unless you take vitamin B. I start my days by drinking two glasses of water. Stick with it to get used to it. Your body releases muscle building hormones like testosterone and growth hormone when you sleep.
They help you recover from your workouts. Sleep eight hours a night to maximize recovery. Many people only sleep six hours a night. But this makes it harder to train hard. You feel more tired and less motivated. The weight feels heavier and more challenging. Getting through your workouts takes more out of you. You fail reps more which slows or stops your progress. Lack of sleep also hurts your recovery. You go through five stages when you sleep.
Each cycle lasts about 90 minutes. You get less cycles if you sleep six hours than eight. More cycles is more hormones is more recovery. It also causes hunger and sugar cravings that make you fat. Keeping a sleep diary helps. I use the iPhone health app and bedtime alarm. Set your wake and bedtime so you have your eight hours of sleep.
If you can take a nap before doing your workouts, do it. And relax. Psychological stress adds on top of the physical stress you get from lifting weights. Assistance exercises target small muscles which grow more slowly like your arms, abs and calves. Your arm muscles work to pull the weight on rows and push it on presses. They hold the bar on every exercise. And your calves stabilize you. Besides, the more assistance exercises you do, the longer your workout takes.
This makes it tempting to take shorter rest times between sets. But that makes it harder to lift heavy as already discussed. Focus on increasing your strength on the main exercises. Consider this…. Your arm muscles also contract isometrically during Squats and Deadlifts.
This makes them stronger and more muscular. His muscles had to become stronger and bigger to lift the heavier weights. You can also find guys with man boobs and girls who are flat-chested. That allows you to work your biceps harder than before. The best assistance exercise for your biceps is the Chinup.
It works them more than Rows because you grip the bar with your palms facing up. Your elbows start straight and bend like on biceps curls. Chinups work more muscles than curls. Every rep forces you to lift your own body-weight. Chinups trigger more arm growth because they uses more muscle with more weight. Dips are the best assistance exercise for your triceps. Your arms straighten to lift the weight, like on skullcrushers.
But you can engage your chest muscles. More muscles working is more weight you can lift. Dips trigger your triceps muscle to grow more than skullcrushers do. If you want extra arm work, add Dips to workout A and Chinups to workout B. Your program will look like this…. My app will show you how to progress when you upgrade to StrongLifts Pro. Give your body time to get used to the extra arm work before adding more. After that you can add direct arm work if needed.
The best isolation exercises for your biceps and triceps are Barbell Curls and Skullcrushers.
Two sets is enough with all the work your arms already get. Just focus on doing the exercise correctly, with proper form, moving your muscles over the full range of motion.
Straight arms at the bottom of curls, touch your nose with the bar at the top. Feel the muscle. They need to recover from your last workout so you can press and pull heavier next workout.
Isolation at the end. Your legs are large muscles. They contract to keep your spine neutral when you stand, move, Squat , Deadlift , etc. The heavier the weight you lift, the harder your abs must work to keep your spine neutral. This triggers your ab muscles to grow. Your abs may not be visible if a layer of fat covers them. You have to lower your overall body-fat to see your abs.
You have to build your ab muscles first. Better, lifting heavy can make your abs so strong and muscular, that they stick out more. Keep in mind that there is no such thing as lower abs.
Your lower and upper abs contract as a whole. Learn to stand properly. But if you want to add some, do hanging knee raises and prone bridges. Add one to each workout. Two sets of eight on the former. Sets of sec for the latter. Upgrade to StrongLifts Pro in my app and it will show you how to progress. Squats and Deadlifts work your calves — the muscles contract to straighten your ankles when you lift the weight.
The range of motion is limited though compared to doing standing or seated calf raises. So it can make sense to add these exercises to give your calf muscles extra work. But it can be a waste of time if you have high calf muscle insertions. My calves muscles hang high in the top third of my lower leg.
The bottom two thirds is all tendons and bones. But nothing can make them hang lower. This creates a skinny look. Your calves are used to a lot of stress from walking every day. Make sure you go heavy with the weights. And be realistic. If you have high calves like me, the muscles are unlikely to ever stick out from every direction like some guys.
Best thing in that case is to get over it. It will shut them up. Cardio helps fat loss by increasing the amount of calories you burn. But lifting weights is always more important than cardio. Many people try to lose fat by doing cardio only.
They usually lose a ton of muscle and end up skinny-fat. Lifting weights prevents muscle loss and builds muscle.
It therefore has priority over cardio. Nutrition is also more important than cardio. One Big Mac has kcal while 30min cardio only burns kcal. You have to improve your nutrition as well. You can create a caloric deficit by eating less while lifting weights.
Cardio just allows you to eat maintenance calories while creating a deficit. Or it can create a bigger deficit to speed up fat loss. But you can get lean without doing any cardio. LISS burns more calories. The intensity is higher than when walking. HIIT is therefore better. But you burn more calories through EPOC aka the afterburn — your metabolism is higher for up to 48 hours after the cardio.
Add a 5min warmup and 5min cool down and you have 30mins total, burning just as much as with 30mins LISS. You have to push yourself to get the most out of it. This also makes HIIT cardio harder to recover from. This way when you get stuck and you will, everyone does , you can add more cardio to get unstuck. Only competitive bodybuilders trying to get to low single digit body-fat level need cardio six times a week.
After a few weeks you can add cardio on Wednesday too if needed. This gives you four rest days a week to recover. It will pre-exhaust your legs for Squats and limit how heavy you can go. Lifting weight is more important than cardio as already explained. Do your cardio at the end. Yes this is hard. When does your body recover for your next workout if you train five days in a row?
The only exception is Saturday. You have Sunday to recover before the next workout on Monday. Like this…. The simplest way to do HIIT cardio is on the stationary bike. Warmup five minutes at a low intensity. Then pedal as fast as you can for 30 seconds. Go back to an easy pace for 90seconds. This will take you about 20mins. The key is to push hard during the intensity bout. Increase the resistance so you can pedal fast and hard.
You should be out of breath within ten seconds. Do sets of 20 reps and take as much rest as you need to make it. Be warned this will get you sore the first time. Lifting weights is good for your heart. It decreases your heart rate and blood pressure. Doctors are usually surprised by this as the main thing I do is lifting heavy weights several times a week. The people who do such routines need to add cardio. We do compound exercises that work our whole body. We increase the weight progressively.
And we reach high training intensities. Your heart rate increases and you get out of breath. After resting three minutes, you do your next set. This like high intensity interval cardio — it trains your heart and lungs. Your heart is a muscle. It gets stronger like every other muscle. This strengthens your heart muscle. It works like this: Your blood pressure comes back to normal after your set is done.
But it also decreases over time. Lifting heavy weights strengthens your muscles. Stronger muscles are more efficient — it takes more effort to tire them. Stronger muscles therefore also put less demand on your heart. As an example, think of walking up stairs. Each step is like a single leg Squat. Each step now takes your legs half the effort. Stronger muscles basically makes your heart more efficient. It will become above average level, and things like walking up stairs or even short runs will become easier.
Stronger muscles last longer. It takes longer before they get tired because every movement takes less effort than before. Think about it — marathon runners rarely have to quit running because they got out of breath.
They quit running because their legs are tired. Just like you have to Squat to become good at Squatting , you have to run to be good at running — at the minimum to improve the skill of running. To get more efficient at it. Strength training makes weak endurance runners better at long distance running.
Strength and endurance are at opposite ends of the spectrum. There are freaks who manage to get good at both. What you need for strength is different than what you need for endurance. Long runs will tire your legs for Squats. Worst case you get an overuse injury from doing too much. You can get fit faster than you can gain strength. People who are already strong can get fit in a matter of weeks.
So prioritize lifting. This gives your legs a day off before the Squats on Monday. But watch out with doing too much. Your body needs to recover from all that stress in order to progress. All you need is a barbell, bench, plates and Power Rack. That means you can do the full program at home in your garage, basement or backyard if you have the space.
I bought a home gym in Here are the benefits I found…. The main drawback of having a home gym is that you need space. You need a garage, basement or backyard shed big enough to put everything in. Ceiling must be high enough for your rack to fit and to Overhead Press inside. This is why I sold my home gym in My parents moved to a new house which has no big garage. I live a simple life and travel a lot. And gyms are better today than 10 years ago. So since I train in gyms again.
Home gym drawbacks…. The home gym years were great though. I trained with better equipment than I could have ever found in gyms close by. I saved a ton of time too. And I saved a lot of money. The resale value is great if you buy quality equipment. And it lasts a lifetime — my brother still has my barbell. If you have the space, do it. Your garage, basement or backyard shed will do fine if the floor is solid concrete.
And buy quality. Buy the best equipment you can get. Quality equipment lasts a lifetime and the resale value is great as I said. It also has two lateral, horizontal safety pins to catch the bar if you fail. But that wastes strength and is a Front Squat. So you can go all-out, get more reps and make better progress. I lifted weights for 12 years in my home gym.
I was usually alone, without spotter. The safety pins always caught the bar when I failed. He might not pay attention or react fast enough when you fail. The Power Rack is more reliable — it catches the bar every single time, whatever happens. All it takes is setting the safety pins at the proper height. If you fail, you can return the weight to the floor.
Unless you have limited space, it makes no sense to Deadlift and Row in the Power Rack. Just do it outside. It saves you having to clean it from the floor since you can take it from the J-hooks.
Most Power Racks come with a pullup bar. You can use it to add chinups as assistance exercise for extra arm work… or for hanging knee raises for ab work. Many people have done it from scaffold or even wood.
But your milage may vary. I understand switching gyms can be inconvenient. The gym can be further away and cost more. But this is what I would do. I also travel a lot. I only train in real gyms because this is important to me. For example — I go to Hong Kong quite a lot. The best gym there is Pure Fitness. Do you want to get real results? Is this really important to you? But you need the right equipment. Get it cancelled or resell it.
If nothing works then accept your loss and move on. Your time is more valuable. Squat Racks are open Power Racks. They also have J-hooks to get the bar on your back for Squats.
Some Squat Racks have safety pins, some not which makes them unsafe. Squat Racks with safety pins are usually not adjustable. The pins are fixed. You can fix that by raising your feet stand on plywood. This will throw you off balance and mess with the next rep. Cutting your depth short is not an option because you have to break parallel.
The only solution is to Squat outside the rack without safety. You can use the Squat Rack for the Overhead Press though to get the bar on your shoulders. Power Racks are better than Squat Racks because of the adjustable safety pins. Squat Stands consist of two vertical supports.
Each one has J-hooks to help you get the bar on your upper-back for Squats.
It allows them to Squat the weight and then lift it overhead if they want to. But this takes practice. Bumper plates cost more and take more space. Squat stands take less space than Power Racks. If you want to do assistance work like Pullups, raise the j-hooks and hang from the bar. Just watch out when you rack the weight — they can tip over if you rack it too hard into the J-hooks.