Stronglifts 5×5 review & 13-point critique You perform these movements and utilize progressive overload upon successfully using a weight for the entire 5X5 and that’s literally it. Further, you use a 1×5 rep scheme for the deadlift and a 5×5 rep scheme for the other four movements. The exercises include squat, deadlift, bench press, overhead press, and bent-over row. The program is extremely simple contains only 5 exercises which are arranged into a Session A and Session B. However, he published what he described as the “definitive guide to 5X5” and the rest is history. Medhi did not invent this scheme (it’s important to know he doesn’t claim this either) as it has been around for decades and some even suggest Arnold Schwarzenegger made it popular. This means you don’t perform a top set or a back-off set or anything else you simply perform 5×5 with one weight. The 5×5 part refers to the rep scheme that is used in the program which simply means you do 5 sets of 5 reps with a strict weight. Stronglifts 5×5 program has been around since 2007 when it was created by a Belgium lifter who is known as “Mehdi”. Due to my increased knowledge and experience, I’m able to examine the program from a much higher critical perspective. However, between the time I used Stronglifts 5×5 and now, I have learned a lot about exercises science as well as the psychology of lifters. Muscle is an app that uses AI that was designed by a PhD holder and his team that offers a program backed by the latest information from exercise science.Īs I said above, I have been in this industry for over well over 10 years, earning a Masters in Exercise Science and a number of certifications. Muscle has rectified every single issue seen in Stronglifts. However, upon a closer look, you find that its insistence of being minimal greatly limits its potential.
STRONGLIFTS 5X5 ACCESSORY LIFTS FULL
Now full disclosure: I was paid to give my thoughts on both programs and apps (the StrongLifts 5×5 app and the Dr. In fact, I have even used Stronglifts 5×5 myself many years ago, so I’m fully aware of how it works and its status in the lifting community. I have also been in the gym for over 20 years and have seen and used numerous programs and apps. Further, I’m also an Executive Council Member of the NSCA Strongman SIG. I have earned my Masters in Exercise Science as well as several high level certifications such as NSCA, CSCS, and CISSN. My name is Garett Reid and I have been in the strength and conditioning industry for well over 10 years. Muscle.īut first, why should you listen to me? Why you should listen to me Further, it will suggest a superior app for beginner lifters who want to build muscle size and strength: Dr.
In this article, I’m going to critique Stronglifts 5×5 in 13 points to try and identify if better options exist. So why does one of the “best beginner lifting programs” need so many modifications? Further, and perhaps more concerning, these tweaks can range from alternative exercises for those with bad joints to adding exercises to hit lagging parts. However, reading these reviews, I found another common theme: a large percentage tweak 5×5 to improve it.
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