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#Stronglifts 5x5 workout b series#

All three lifts are done for five sets of five repetitions. The first workout emphasizes the squat but also includes the bench press and the from-the-floor “Pendlay” barbell row. At that point, Mehdi created a slightly modified version: StrongLifts 5×5. If Mark Rippetoe is to be believed-and his account seems credible to me-then Mehdi ordered Starting Strength, was sent a copy, asked to be an affiliate, and was refused. However, it seems that StrongLifts may actually be ripped from Starting Strength. Not necessarily easier to do, but easier to learn. So what we get is a much simpler workout program that’s quite a bit harder to recover from and not quite as good for developing general athleticism. StrongLifts uses the same weight for every set, making the workouts quite taxing.

#Stronglifts 5x5 workout b series#

The original program used a series of progressively heavy warm-up sets followed by a heavy set of 5 reps. Olympic lifts are great for developing explosive power and athleticism, but rather awful for stimulating muscle growth.

There are no Olympic lifts, and that’s probably a good thing.

There are no sets of 10 reps, everything is 5×5, arguably resulting less muscle growth as well as versatility, but again, keeping the workout simpler to understand.

There are no assistance or accessory lifts, resulting in less overall muscle growth, but meaning there are fewer lifts to learn.

The difference is that it’s been simplified for a more general audience: StrongLifts is often said to be loosely adapted from Bill Starr’s classic strength training program for football players. The StrongLifts part refers to the five big barbell lifts that the program emphasizes: The idea is to lift heavy weights while also getting in enough reps to gain some muscle size. The 5×5 part refers to doing 5 sets of 5 repetitions for each exercise. StrongLifts 5×5 is a barbell-based workout routine designed by a man known as Mehdi.

Are Full-Body Workouts Good for Building Muscle?.

What’s the Difference Between Muscle Size & Strength?.

Is StrongLifts Good for Gaining Muscle Size?.

But how good are those 5×5 workouts for building muscle?

The main principles that lay the foundation of StrongLifts are good ones. If you get stronger at the big barbell lifts, eat enough protein to build muscle, and eat enough calories to gain weight, you will indeed grow bigger and stronger.

Now, just to be perfectly upfront: this article is pedantic. Is there any truth to that? Is StrongLifts the best way to build muscles that are big and strong and hard? Why is that?įinally, StrongLifts claims that doing low-rep sets on certain compound lifts builds bigger, denser, stronger muscles than all other training methods. The other people asking us about StrongLifts are often intermediate lifters who are seeing impressive increases in their squat strength, but they’re concerned that their bench press is lagging behind, and they’re worried that their upper bodies aren’t growing at the same pace as their hips and thighs. Is StrongLifts a good workout routine for a beginner who’s trying to get bigger and stronger? More often than not, the question is coming from a skinny guy who’s new to lifting weights and is just getting started with barbell training. One of the most common questions we get is whether StrongLifts 5×5 is good for building muscle.