SL 5x5 for beginners

Baguhan123Baguhan123 Posts: 6
in Bodybuilding Discussion
Kakabalik ko lang gym after 3 week kaya balik umpisa na naman...ano sa tingin nyo sa SL 5x5? ok ba to para conditioning for 3 mos para sa beginners?...parang simple lang ang routine pero hindi :D

http://stronglifts.com/5x5/ <
LINKfu3qs2.jpg
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Comments

  • Alpha_maleAlpha_male Posts: 4
    okay na okay to wag ka lang mainip at feeling mo walang epekto..pag dumating kna sa point na kasing bigat muna yung binubuhat mo dun palang mag sisimula ang tamis ng 5x5.
  • LazarLazar Posts: 565
    Yep, ok yan. Halos majority ng serious bodybuilders dito sa forum, dumaan ng 5x5.
  • JettieJettie Posts: 3,763
    isa ako sa resulta neto for beginners :)
  • kehoekehoe Posts: 161
    ako naka SL 5x5 1 month na.. set ko lang expectations mo.. (bitin ang pakiramdam sa WO na ito (yung feeling mo na gusto mo pang dagdagan ng iba exercise kasi may energy ka pa na sobra sobra) pero good ang progress dito. Ako I'm planning to use this for 2 months only. Nakaka-bulk ito :)
  • LazarLazar Posts: 565
    Pag dumating sa point na halos sumuka ka na sa squats, hindi mo na masasabing bitin yung workout mo. Promise hehehe
  • pushrodpushrod Posts: 41
    Agree ako dyan. Magandang foundation ang SL 5x5. Since no frills sya madali pa sundan. I think ang isa sa pinaka important tandaan while on this program is wag ma tempt magmadali sa pag increase ng weights...otherwise mapapaaga ka mag stall. Kaya while light pa ang intensity, take the time to perfect form para mamaximize ang results.
  • rtravino29rtravino29 Posts: 1,549
    Pag dumating sa point na halos sumuka ka na sa squats, hindi mo na masasabing bitin yung workout mo

    +1 on this..

    ako nga literal na sumuka eh hahahah!
  • kehoekehoe Posts: 161
    rtravino29 wrote:
    Pag dumating sa point na halos sumuka ka na sa squats, hindi mo na masasabing bitin yung workout mo

    +1 on this..

    ako nga literal na sumuka eh hahahah!

    waaaaaaa :arghh:
  • bk1on1bk1on1 Posts: 35
    what is 5X5? 5sets of 5reps? what kind of program? sorry sa bakal gym lng kc ako nagbubuhat e haha
  • kehoekehoe Posts: 161
    @bk1on1 tama ka sa 5 sets of 5 rep
  • LazarLazar Posts: 565
    5x5 is a bodybuilding program composed of COMPOUND exercises. From the word itself 5x5 (5 sets of 5 reps).
  • CoreCore Posts: 2,509
    Lazar wrote:
    5x5 is a bodybuilding program composed of COMPOUND exercises. From the word itself 5x5 (5 sets of 5 reps).

    Bodybuilding program? Would rather call it according to it's main purpose?
  • rtravino29rtravino29 Posts: 1,549
    IMO, it;s a strength training routine.
  • LazarLazar Posts: 565
    My bad @Core and @rtravino29 . :)

    "IMO, it;s a strength training routine." < better :)
  • daikixDdaikixD Posts: 80
    ano po ba tong 5x5 . 5reps. tas 5 set? kunwari bench press 5 set ako dun tas 5 reps ganun ba un?
  • bokehbokeh Posts: 394
    Ou tama.

    Bale
    Set 1: 5 reps BP
    Set 2: 5 reps BP
    Set 3: 5 reps BP
    Set 4: 5 reps BP
    Set 5: 5 reps BP

    Same with other exercise
  • JettieJettie Posts: 3,763
    not with deadlifts 1x5 lang sya with 10lbs incrementation
  • bk1on1bk1on1 Posts: 35
    5x5 + pyramid loaded weights ok lng ba?
  • bokehbokeh Posts: 394
    Ay oo tama pala. Yung deadlift naiiba.

    Sa una matetempt ka at mabobore sa 1x5 pero pag mabigat na deadlift mo first set palang tagaktak na pawis hehe
  • JettieJettie Posts: 3,763
    imagine on your 11th week.
    squats
    45 x 3 x 5 ( bar weight )
    135 x 5
    155 x 5
    worksets
    225 x 5 x 5
    overhead press
    45 x 3 x 5 ( bar weight)
    65 x 5
    75 x 5
    worksets
    135 x 5 x 5

    Conv Deadlift
    315 x 5

    assistance
    weighted pullups

    bw + 45 x 3 x 8-10 reps

    kaya pa? depende sa current weight mo.
  • Baguhan123Baguhan123 Posts: 6
    my app yan sa iphone or android para maayos ang increment ng weight each time mag se-session...hanapin lang ang StrongLifts 5x5 workout :) nakakatulong to sa akin ngayon
  • CoreCore Posts: 2,509
    Jettie wrote:
    imagine on your 11th week.
    squats
    45 x 3 x 5 ( bar weight )
    135 x 5
    155 x 5
    worksets
    225 x 5 x 5
    overhead press
    45 x 3 x 5 ( bar weight)
    65 x 5
    75 x 5
    worksets
    135 x 5 x 5

    Conv Deadlift
    315 x 5

    assistance
    weighted pullups

    bw + 45 x 3 x 8-10 reps

    kaya pa? depende sa current weight mo.

    @pushrod [size=x-small](With concern to your question on your Journal...)[/size]
  • pushrodpushrod Posts: 41
    @Core Many thanks. So I guess I was doing it wrong all along.
  • CoreCore Posts: 2,509
    pushrod wrote:
    So I guess I was doing it wrong all along.

    If you're still referring to about adding assistance exercises, that's still relative...
  • pushrodpushrod Posts: 41
    Core wrote:
    pushrod wrote:
    So I guess I was doing it wrong all along.

    If you're still referring to about adding assistance exercises, that's still relative...

    Yes, I was. I actually don't jump to the next compound lift until I finish all the assistance exercises for the previous compound exercise. How bad was the effect of what I did before?
  • CoreCore Posts: 2,509
    pushrod wrote:
    I actually don't jump to the next compound lift until I finish all the assistance exercises for the previous compound exercise.

    You mean previous "workout"... ?
  • pushrodpushrod Posts: 41
    Core wrote:
    pushrod wrote:
    I actually don't jump to the next compound lift until I finish all the assistance exercises for the previous compound exercise.

    You mean previous "workout"... ?

    So for example today if I was supposed to do (in the order I was to do it) squat , bench and rows - I would not do rows until I finished all the assistance exercises for my chest.
  • CoreCore Posts: 2,509
    pushrod wrote:
    How bad was the effect of what I did before?

    Anyway, nasagot na rin yang tanong mo sa journal mo...
  • oyamaguchioyamaguchi Posts: 52
    hi guys,6 months na ako nag wowork out,pwede ko ba i try ang 5x5 pra ma break ang plateau ko?
  • reinellroireinellroi Posts: 147
    ^Absolutely :) Yan ang program na nagpataas(pero mababa padin) ng PR ko. Goodluck brah :sport:
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