Stronglifts 5x5 results pictures female how to#
In contrast, in Starting Strength, Rippetoe goes to great lengths to talk about the individual lifts - what muscles they develop, how to do them, common errors with corrections, how to warm up and even trivia about the lifts (all with a lot of photos and diagrams so that you can literally see what he's talking about). Unfortunately, the saying "you get what you pay for" rings with an element of truth here, as a great volume of the report is Mehdi selling his system, rather than teaching you how to lift. The first thing you'll notice about the StrongLifts 5x5 report, in contrast to the Starting Strength books, is that it's free. Once you've stalled and deloaded 2-3 times on the squat, it's probably time to move onto more advanced programming.
If you fail to get all your reps 3 sessions in a row, you'll decrease the weight by 10% and work back up. Instead, you'll use the same weight, trying to get the extra reps. If this happens, you won't add any weight in the next session. That means, you might be aiming for the prescribed 3x5, but instead only get 5/4/3 or 4/4/4 or some other combination that isn't 5/5/5. As you get stronger and more skilled at the lifts, your ability to progress will decrease, and so 5kg jumps will become 2.5kg jumps, and 2.5kg jumps will become 1kg jumps (if possible - you'll need smaller plates than most gyms provide to do this), etc. For a lot of people, this means adding 5kg/session onto squats for the first fortnight, and up to 10kg/session onto deadlifts for the same period. You'll also add weight each session according to how much you can safely progress by. This might mean squatting 50kg, benching 40kg and deadlifting 60kg on your first session (just random numbers, don't treat these numbers as a recommendation). The first time you perform each lift, with the help of a coach, you'll begin with the empty barbell for sets of 5 and add weight until you find your initial working weight, which is whenever the bar speed slows or it looks like any further weight increases will cause technique to break down. You train a total of 3 days per week, adding weight to the working sets every session, so long as you got all your target reps with good form. But here's the program as of 2nd edition:
If you've got a copy of the 3rd edition, you can correct me on that, or give further details, if you feel so inclined. I've only read the 1st and 2nd editions, so I'm not sure what modifications have been made in the latest edition, although I've heard that there's now a change in technique to the press, and the addition of pull ups after a couple weeks in the 3rd edition. Starting Strength is both a program and a book, which is now in its 3rd edition. Starting Strength by Mark Rippetoe with Lon Kilgore For some reason, the great similarities between the two programs seem to spark a lot of aggression online over the relatively minor differences, and thus the tyrade of arguments from people who, if they had the experience to warrant debating such topics would also have the experience to know that they're making mountains out of mollhills, commences. The two programs are different but very similar, using most of the same exercises in a similar order, on a 3-day-a-week full-body rotation of two alternating workouts with linear progression. Starting Strength and StrongLifts 5x5 are both novice barbell programs built around major compound lifts with simple progression and a clear scheme to get you from shit to suck.
Dave Tate describes progression in fitness (and indeed, anything) to go in 4 generic stages: