“I do cardio myself,” Mehdi says, “but if you do too much, you’ll be interfering with recovery between heavy squats.” Then, continue with the same progressive overload system.Īs for cardio, it’s fine after a workout or on your off-days, but don’t go overboard. If you fail three consecutive times on an exercise, deload by dropping the weight 10 percent. If you fail on a certain exercise, repeat that same weight the next time around if you get it the next time, continue increasing the weight. Add five pounds to each lift every workout until you miss reps (i.e. All exercises are performed in straight sets with anywhere from one minute to five minutes of rest between sets. The StrongLifts 5×5 Program alternates between two workouts, three times a week with at least one full day of rest between workouts. “Adding something like 20 pounds of muscle while lowering your body fat - that’s very typical of someone who sticks with the program,” Mehdi explains. If done along with a great diet, many men can change their body. Thousands of beginners around the world flock to this program and many have seen amazing results.
The StrongLifts 5×5 then added and substituted a few exercises and further evolved to create what they have today.
Years later, Bill Starr created a simpler version with the Big Three and just a few other total-body moves like the power clean and overhead press. History of 5×5Ī lifting program with five sets of five reps isn’t a new concept - it was originally created ages ago by Reg Park and included a variety of exercises, including the Big Three: the back squat, the bench press, and the deadlift. If you want these kinds of gains - and all the physique improvements that comes with it - read on for how the StrongLifts program gets results and gets them fast. How strong? Even the most inexperienced lifter will hit a 225-pound back squat for five reps within 12 weeks within a year, a lot of people eventually hit a 300-pound back squat, a 400-pound deadlift, and a 225-pound bench press. “You’re going to look good, but you’re also going to get stronger at the same time.”
“It’s simple and it’s effective for building muscle, getting stronger, and burning fat,” says Mehdi, the founder of the StrongLifts program. Well, if you know anything about strength training, you’ve heard of the StrongLifts 5×5 program. But there are so many different strength programs to choose from which one is best? Strength training is the key to transform your physique because it targets multiple muscle groups at once, forces your muscles to grow, and changes your hormone levels. If you want to look like a badass - thick upper body, powerful legs, and a ripped midsection - you have to get strong.
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