Barbell Squat

The StrongLift5x5 training method is quite popular abroad, and the editor has also seen people using this training method in the gym.

Basically, StrongLift5x5 has five movements, namely: barbell squat, barbell bench press, barbell row, barbell press, and barbell deadlift. It mainly targets the chest, back, legs and other large muscle groups.

Practitioners divide these movements into two groups AB through combination, A→barbell squat, barbell bench press, and barbell row; B→barbell squat, barbell press, and barbell deadlift.

Each movement starts with light weight, 5 groups of 5 reps per movement (deadlift is 5 groups of 1 movement, 1 rep per group); one training session is 3 movements, training 3 times a week (taking into account the muscle The group needs to rest).

Each action combination is done in ABAB rotation. For example, do ABA this week, BAB next week, and so on. Most importantly, because the movement will be repeated, each time the movement is repeated, you need to add 5 pounds more weight than the last time (for deadlifts, add 10 pounds more).

And so on↓

Barbell Row

Although the concept of 5×5 is easy to understand, there are some precautions that everyone should pay more attention to.

1. Who is suitable for StrongLift5x5

The editor thinks that although the StrongLift5x5 training method has few movements, if you break them down individually, each movement is not simple. Therefore, I would recommend "people who have basic movement skills and can perform movements correctly, but do not have time to plan" to use this plan.

Through these movements for training large muscle groups, you will find that after completing the entire plan, almost the whole body can be taken care of. The most direct impact is that it has many positive effects on stimulating muscle growth and increasing muscle mass.

And whether it is to strengthen the functionality of the body or improve the stability of movements, these movements have the most direct effect. Moreover, it only takes you three days a week. For busy people, less time and high efficiency are very attractive advantages.

Barbell Deadlift

2. Establish a good foundation

Although the training of StrongLift5x5 is easy to understand and operate,Before gradually increasing the weight, I strongly recommend that you adjust the correct technique and posture when the weight is lighter to avoid accumulation of injuries.

Don’t underestimate the first few weeks, you may find that you make rapid progress in the beginning! But this is actually the best time for you to improve your movements and posture. Don’t be in a hurry to increase weight, otherwise you’ll lose more than you gain if you get hurt!

3. Possible bottlenecks

After performing StrongLift5x5 for a period of time, you may find that your progress will become more and more limited (after all, muscle strength cannot wait for the linear increase in acceleration). For example, being unable to complete 5×5, not having enough rest time in between, feeling like there is no breakthrough, etc.

At this time, don’t stick to the rule of adding 5 pounds. To be able to detect your own abilities in a timely manner, it doesn’t hurt to reduce the weight first! You can also stretch and rest during the rest period, and then practice again after the muscles have recovered to a certain extent. If you feel like you can't make any more breakthroughs, it may mean that you have adapted to this plan and try a different taste!

Barbell Bench Press

Finally, the editor still wants to tell you that StrongLift5x5 is not a panacea and will definitely bring you the best training results. To put it bluntly! This is just a way of planning. But its design is very good, it can take care of the whole body exercise and maximize the time.

Furthermore, due to the considerable differences in human body, not all training can be applied to everyone.You can see the results online. In fact, as long as you grasp the big principles and insist on doing the right things, you will definitely see results in your training!
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Translation source:

​1.Stronglifts. com/about/

2. Stronglifts. com/5×5/