However, "successful completion of each exercise" is the operative phrase here.Īny time you're unable to complete the recommended sets and repetitions with a particular weight, you stay at that weight until you're successful.
The key to the program's effectiveness is said to be the fact that each of its five exercises involves compound lifts, which work multiple muscle groups in the lower and upper body simultaneously.Īnother factor that sets StrongLifts 5x5 apart from other types of weightlifting programs is that it begins with light weights, in the form of an empty bar, and builds on the amount of weight added to the barbell by 5 pounds with the successful completion of each exercise. Why? According to the creator of StrongLifts 5x5, Mehdi, deadlifting is extremely hard on the body, so more than one rep would only slow your strength gains-a view not necessarily shared by every lifter. The exception to this rule is the deadlift exercise, which is performed once for five repetitions. In addition to the fact that the program contains just five different exercises-squats, bench press, barbell row, overhead press, and deadlift-four of the five exercises are repeated five times for five repetitions. The StrongLifts 5x5 version of Bill Starr's original work is made up of two different workouts-workout A and workout B-each of which contains three 45-minute exercises performed three times a week on alternating days, with rest days in between. The StrongLifts program is based on the work of Bill Starr, who developed the first 5x5 program in the 1970s and whose work has since been modified and further popularized by Mark Rippetoe as well as a mysterious individual known only as Madcow. But what if you're no longer in your 20s-or 30s? Will it work for you too? And, perhaps more importantly, is StrongLifts for older adults safe? In this article, we're going to answers these questions and more so you can make the best choice for your fitness goals. With simple progressive free-weight exercises and a commitment of just 3 days a week, the StrongLifts program promises to build muscle and burn fat quickly and efficiently. √ 3.With thousands of users, StrongLifts 5x5 is one of the most popular strength training programs on the market today. √ Best-rated weight lifting tracker in USA - 4.9 stars, +50k reviews
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√ Featured by Apple many times, including in TV ads √ Receive rest period timer notifications √ Ramp sets, pyramid sets, top/back off sets, etc √ Plate calculator: which plates to put on the bar √ Warmup calculator: how much weight to warmup with √ +100 exercise videos with instructions to learn proper form √ +100 exercises to pick from - barbell, body-weight, dumbbell, etc √ Create your own workouts, exercises, and sets/reps √ Log any strength training and weight lifting routine √ Automatic deload after time off lifting √ Automatic deload to help you break plateaus √ Automatic weight increases to push yourself √ Videos and instructions to improve your form
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√ Free StrongLifts 5x5 Strength Training Program √ Automatic weight increases so you push yourself
√ Proven principles of Progressive Overload √ Takes all thinking out of going to the gym √ Created by a powerlifter who understands liftingĪll Thinking, Tracking and Planning Done for You √ Not complicated and bloated like most workout apps √ Quickly log reps and sets in the gym without typing
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Just download and check it out and you will understand!" Tried other apps but can never stick to it like I do with StrongLifts" I’ve gotten stronger and much better at my form."
Least amounts of tapping necessary to log your workouts" ▸ "I love this app because it does all the thinking for me so I can focus on lifting" ▸ "Much more user friendly than other apps that complicate things" ▸ "Best fitness app I have used (and yes, I tried most of them)" Just download the app and log your workouts to get results. Follow our free strength training program, or make your own routine. StrongLifts is the simplest weight lifting tracker to get stronger. +50k five stars reviews in the USA, and 4.9 rating.
Best-rated weight lifting tracker since 2011.
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