StrongLifts 5x5

WarMachingWarMaching Posts: 56
in Bodybuilding Discussion
Good Afternoon mga Sirs!

Ask ko lang po sa feedback nyo sa SL 5x5 program.

TIA cheers
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Comments

  • bodyweightbodyweight Posts: 112
    Sir,


    sir pahanap nalang po journal ni sir jettie "Jettie's Paradigm Shift". Currently sl5x5 po ang routine nya.
  • ipisipis Posts: 223
    Eto rin current program ko :P
  • kulafu25kulafu25 Posts: 292
    ito din current workout ko, so far ok naman para sa akin sir
  • WarMachingWarMaching Posts: 56
    Mga dude ano ang warm up or stretching excercises nyo bago mag squats? Ako kasi derecho na sa squats na bar lang.
  • Mighty_OakMighty_Oak Posts: 3,940
    Check dynamic warm ups on youtube. Madami depende sa pangangailangan mo.
  • allen101allen101 Posts: 5,102
    Ang dami ng disipulo ni Mehdi ah :)
  • JettieJettie Posts: 3,763
    Hehe sakin kasi yan una kong nakita over bill star, sayang nga eh nasimulan ko na.. May progress naman kahit papaano.. matatapos rin naman ako dito :) hahanap na ko kapalit

    Iniisip ko strength training pa rin o ewan ko tawag.
  • acidoacido Posts: 336
    May wendler 5/3/1 fullbody split din , andun sa 2nd edition ng ebook niya hehehe. Kaso mas feel ko ang 4 days a week kesa 3 days. ^^
  • JettieJettie Posts: 3,763
    sige sir, yan din sinabi skain ni sir DS..Sana ma absorb ko agad yung program bago ko execute.
  • acidoacido Posts: 336
    Try mo muna ng tipong 1year yung sl 5x5 may gains ka naman eh =) basta kahit anong program bigyan mo lang ng time mag mature , madami din naman gumagawa nung sl 5x5,
  • JettieJettie Posts: 3,763
    Ah okay sir! Ganda kasi sched ng MWF workout sakin combo na combo kay IF leangains. Ang kulang lang sa pagkain hehe.. mahal masyado pag bulking!
  • acidoacido Posts: 336
    Hirap ako tamaan yung macros ko sa lean gains , hinayaan ko nalang normal na kain hindi din naman ako ganun kalakas kumain eh hehehe.

    Edit: lumakas na kain ko pala hehehe.
  • JettieJettie Posts: 3,763
    sana consistent kain ko sa macros pag surplus! Kung ano lang makita ko kinakain ko ng doble hahaha.. Lagi ako assuming na un ang bilang.

    Sakin basta fix ang itlog, kanin, supps, at yung timbang bago iluto rak na.. tapos hula na lang yung dinagdag hehe.
  • BoyKatawanBoyKatawan Posts: 26
    Ok lang po ba na i-follow ko yung SL 5x5 tpos dadagdagan ko ng konting mga isolation? 1month pa lang po ako nagggym.
  • JettieJettie Posts: 3,763
    siguro first 2-3 weeks of SL walang kaso pero when it gets tougher and tougher ikaw na mismo magtatanggal.

    Ako nilagyan ko lang ng Chest dips at pull ups at cardio ngayon solb na ko.. lumalagpas ako ng 1:30 hr ( 5mins rest each set )
  • BoyKatawanBoyKatawan Posts: 26
    Jettie wrote:
    siguro first 2-3 weeks of SL walang kaso pero when it gets tougher and tougher ikaw na mismo magtatanggal.

    Ako nilagyan ko lang ng Chest dips at pull ups at cardio ngayon solb na ko.. lumalagpas ako ng 1:30 hr ( 5mins rest each set )

    Wala na din ab workouts sir?
  • chris316chris316 Posts: 48
    BoyKatawan wrote:
    Jettie wrote:
    siguro first 2-3 weeks of SL walang kaso pero when it gets tougher and tougher ikaw na mismo magtatanggal.

    Ako nilagyan ko lang ng Chest dips at pull ups at cardio ngayon solb na ko.. lumalagpas ako ng 1:30 hr ( 5mins rest each set )

    Wala na din ab workouts sir?

    Wala na. Ksama na abs mo when you do deadlifts.

    Mukhang eto rin mgiging program ko next month. Naconvince ako sobra after reading it. cheers
  • JettieJettie Posts: 3,763
    Wala na abs abs... hehehe when you do compound lifts, you train your core, core means abdominal workout for stabilizer. So kasama talaga sya.

    Naglagay lang ako cable knee crunches para magkamaskels pa rin.
  • markyq3markyq3 Posts: 50
    eto rin current program ko. so far im happy. nag dagdag lang ako nang cardio after workout for 15min. my weight was 228 before now at 218. target ko around 190 with lean bato bato muscle . ala vin diesel ang trip ko. lol
  • BoyKatawanBoyKatawan Posts: 26
    mga bossing, kelan pla dapat mag increase ng weight na binubuhat? pasensya na andami kong tanong. haha
  • JettieJettie Posts: 3,763
    bro eto full information sa lahat lahat.. read mo sya , DL mo ang need.. Hehehe

    Andyan lahat, forms, exercises, loading, deloading etc.

    ME READ YOU SL5x5 user!

    To answer your question, every workout mo dagdag ka 5lbs maliban sa DL na 10lbs ang increment
  • BoyKatawanBoyKatawan Posts: 26
    Thanks ulit sir!
  • nagase0003nagase0003 Posts: 100
    Sir tanong ko lang po, During restday po ba kelangan pa rin magsurplus sa calories intake or hindi na?? Pwede po bang magcardio araw araw while doing this program!
  • mufstermufster Posts: 132
    nagase0003 wrote:
    Sir tanong ko lang po, During restday po ba kelangan pa rin magsurplus sa calories intake or hindi na?? Pwede po bang magcardio araw araw while doing this program!

    SL 5x5 din program ko but without any cardio, AFAIK, wala daw dapat cardio pag naka SL ka na. But for me, i have included some stretching during rest day atleast 3 times a week din about 30-40mins kasi need ko i correct yung Anterior tilt ko and sa ibang parts.

    About sa surplus, depende din po yan. Anu po ba kayo ngayon Cut? Recomp or Bulk?

    Kasi for me, I use Cut but again modified sya -10%/-30% So during Workout days ko 2170 calories intake ko and rest days 1670 calories.

    Normal Cut is +10%/-35% so during workouts dapat 10% additional ka sa TDEE mo and restday -35%

    check nyo po journal ko para makita nyo po pag cutting
  • DSmallDivideDSmallDivide Posts: 4,565
    depende kung nasaang phase ka if you are cutting or bulking, kung cutting ka, you add cardio though i don't think doing it everyday will be a good idea. you need to let your body rest/recover "don't take rest days for granted" it where you will actually grow.

    kung bulking, you may set aside cardio for the time being coz that's gonna conflict w/ what you are trying to achieve.
  • mufstermufster Posts: 132
    ^--- Tama si sir DS
  • JettieJettie Posts: 3,763
    nagase0003 wrote:
    Sir tanong ko lang po, During restday po ba kelangan pa rin magsurplus sa calories intake or hindi na?? Pwede po bang magcardio araw araw while doing this program!

    Kung bulking ka go! kung cut ka deficit on rest days. Or dipende sa diet set up.

    Cardio, no, it's a big no for me even on cut. Siguro pwede sa first 4-5 weeks pero on your 6th to 12th week. good luck sa recovery mo if you are still doing some cardio on your rest days.
  • nagase0003nagase0003 Posts: 100
    Thanks ulit mga sir sa info! :)

    Mas effective po ba sa isang ectomorph na may fats na mag IF LeanGains while sl 5x5?
  • mike_jyzzmike_jyzz Posts: 100
    5x5 workout doesnt workout for me. Madami na nagsabi na lumalakas sila and totoo yung kasi nalalagpasan mo nga yung bigat n feel mo kaya mo. Pero kung gusto mo talaga ng solid na muscle id suggest a good solid workout like 12 10 8 6 or a 10 10 8 8 workout. Go heavy and max it out go for 8 reps. Wala naman mangyayari sayo if you go squat 400 lbs for 2 reps why not go for 250 lbs for 20 reps youd feel more. Just my opinion.
  • jopetotjopetot Posts: 183
    Well depende talaga sa goal, for hyperthropy go with the volume. Pero kung strength go with the numbers.
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