Stronglifts 5×5 – How To Build Strength, Muscle And Lose Fat Along The Way

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Stronglifts 5×5. In this video: Squat 125kg (275lb), OHP 62.5kg (137.5lb), Deadlift 155kg (341lb) and Pull-ups. Stronglifts 5×5 is the ultimate strength building program and its Free! I have been doing SL 5×5 for a year and a half now, and my strength has skyrocketed. This is a video of an entire workout. You would start with the empty bar and add 2.5kg each workout to gradually and continually increase in strength, build muscle and lose fat!
Get your free excel spreadsheet of the entire 12 week program at Thanks to Medhi for starting Stronglifts and encouraging countless people to greater health and well-being!

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36 Responses to "Stronglifts 5×5 – How To Build Strength, Muscle And Lose Fat Along The Way"

Shawn Brown says:

May 31, 2012 at 7:40 am

yeah, stick with the program. It will feel light and easy in the first few
weeks, but trust me, once you are into week 8,9 and 10, you are working
hard!
Shawn Brown says:

May 31, 2012 at 7:41 am

Not in the beginning. adding 2.5kg each workout ensures really rapid gains
in the beginning. When stalling on the weight happens too ofen, you add
weight weekly
Shawn Brown says:

May 31, 2012 at 7:42 am

Absolutely!
Shawn Brown says:

May 31, 2012 at 7:45 am

Thanks..I must admit, sometimes I don’t think I’m gonna do it, but the body
just seems to have an amazing resilience!
Shawn Brown says:

May 31, 2012 at 7:46 am

at the moment, 100kg, but not SL 5×5, doing Madcow 5×5
Shawn Brown says:

May 31, 2012 at 7:46 am

1-3 minutes, sometimes longer if the weight is heavy
Shawn Brown says:

May 31, 2012 at 7:47 am

Madcow 5×5 has dips and curls on the Bench press days – do it after your
main workouts. When you get to heavier weights, you get enough stress on
the triceps from BP and push ups.
Shawn Brown says:

May 31, 2012 at 7:53 am

I find if you keep going and going,the body gets really fatigued,I try to
go beyond my previous maxes in a cycle.e.g.If my max was 125kg on the 1st
cycle I did 5×5,then I’ll take a week’s break of no training & then ‘reset’
the cycle,maybe starting out squats at 80kg in the 2nd cycle and building
up from there.By the time you reach week 8 or 9, you are lifting really
heavy again,challenging your previous limits.Each person has a limit &I
find alternating between 5×5,Madcow and SL Adv works 4 me
Shawn Brown says:

May 31, 2012 at 7:53 am

p.s. you get to a stage where you can’t increase the weight every workout,
so weekly increases make more sense
Shawn Brown says:

May 31, 2012 at 7:54 am

Inspect!!How are you my friend? yes, still working out! You?
Shawn Brown says:

May 31, 2012 at 7:55 am

I guess you can view it as cheating, but it works for me. When I started I
could hardly do one pullup, so what I’m doing now is an improvement
Shawn Brown says:

May 31, 2012 at 8:00 am

Well done!!keep at it and those numbers will keep going up!
Shawn Brown says:

May 31, 2012 at 8:02 am

you are quite right. Somehow, my arms aren’t designed to get the bar that
low..thats the lowest it will go! :)
Shawn Brown says:

May 31, 2012 at 8:04 am

go on and post some videos of how it should be done. It doesn’t hurt me,
only makes me stronger
Shawn Brown says:

May 31, 2012 at 8:04 am

Thanks..always been an issue.
Shawn Brown says:

May 31, 2012 at 8:05 am

about a year and a half at the time of this video
Shawn Brown says:

May 31, 2012 at 8:05 am

Agreed 100%
Shawn Brown says:

May 31, 2012 at 8:08 am

Tx for the comment. was at about 18% BF and was a cyclist for about 9
years. I do cardio after workouts when I have time. 20-30mins moderate
cycling or 300-1000 skipping rope jumps..depends on the energy levels.
Gotta keep a balance not to overdo it. Each person has to find that balance
for themselves
Shawn Brown says:

May 31, 2012 at 8:08 am

yes, I normally do about 5mins on the bike and always stretch before
working out
Shawn Brown says:

May 31, 2012 at 8:10 am

they say start with the bar (20kg 40lb) but I started with 60kg (120lb)..in
hindsite it was way too heavy, cause in the later weeks it gets really
intense..start light and work your way up
Shawn Brown says:

May 31, 2012 at 8:11 am

BP and rows on the alternating day
Shawn Brown says:

May 31, 2012 at 8:11 am

Yeah its my weakest of the lot!
Shawn Brown says:

May 31, 2012 at 8:12 am

Absolutely..enjoy
Shawn Brown says:

May 31, 2012 at 8:13 am

It will put on muscle. Just increase your calories. The more you eat, the
more energy you’ll have, the bigger weight you’ll lift, the more muscle
will develop. To cut to let the muscle show, increase cardio, lower
calories
Shawn Brown says:

May 31, 2012 at 8:14 am

yes, I do cardio after most workout days
Shawn Brown says:

May 31, 2012 at 8:15 am

do the big movements like squat, bench and Deadlift and rows and your
overall strength will increase
Shawn Brown says:

May 31, 2012 at 8:19 am

add me as a contact so that I can message you
Shawn Brown says:

May 31, 2012 at 8:20 am

no, stick to the main lifts, that way you’ll progress well and not fatigue
the body over its limit
Shawn Brown says:

May 31, 2012 at 8:21 am

Been doing it for 2 years now, and have had great results squatting 3x a
week
Shawn Brown says:

May 31, 2012 at 8:22 am

tx, It was taxing. Soon after this video, I changed over to Madcow 5×5
where you gradually go to a working weight.
Shawn Brown says:

May 31, 2012 at 8:22 am

Most strength coaches recommend driving with the hips
Shawn Brown says:

May 31, 2012 at 8:24 am

You are referring to a different 5×5. I warm up 60, 80, 100, 115kg and then
working weight for 5×5. Other variations like Stronglifts advanced you will
work up to your max and only lift your max for 1×5 on certain weeks
Shawn Brown says:

May 31, 2012 at 8:25 am

anything is possible if we put our minds to it. Eat lots and sleep lots,
train hard
Shawn Brown says:

May 31, 2012 at 8:26 am

Normally start with the bar 20kg or 40lb
spncer1 says:

June 2, 2012 at 1:24 am

swing pull-ups
Chris Gilsenan says:

August 13, 2012 at 10:26 pm

no offense but you do every exercise with bad form

Comments are closed.

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