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Stronglifts Adaptation Questions?

4 min read

Asked by: Lindsey Davis

Stronglifts Adaptation Questions

  • Is my 5×8 adaptation a good or bad idea?
  • What difference will 5×8 have on my progress compared to 5×5?
  • Will the addition of accessory work effect my strength?
  • When a plateau aries what kind of things can I do to my program?

When did you stop StrongLifts?

When Should I Stop Doing Stronglifts? Put simply, when you can no longer add weight to the bar every workout, and you’ve already de-loaded 2 or more times. At this point, it’s very unlikely you’re going to get anything else out of the programme.

When should I switch from StrongLifts to madcow?

It’s aimed at intermediate lifters. When to switch from StrongLifts 5×5 to Madcow 5×5 depends on your body-weight and age. A 30y old guy weighing around 200lb will usually have to switch after reaching the 300lb Squat. The lighter/heavier you are, the sooner/later the switch to Madcow.

How long does it take to see results from StrongLifts 5×5?

Even the most inexperienced lifter will hit a 225-pound back squat for five reps within 12 weeks; within a year, a lot of people eventually hit a 300-pound back squat, a 400-pound deadlift, and a 225-pound bench press.

How long should I do StrongLifts 5×5?

It’s easier to stick to StrongLifts 5×5 because it only takes three workouts a week. And each workout takes less than an hour the first 12 weeks.

Is 3×5 better than 5×5 for strength?

The difference between 3×5 and 5×5 is obviously volume. However, the lower volume of 3×5 will allow you to work at a slightly greater intensity. Still pretty simple.

Does StrongLifts 5×5 burn fat?

So the very first thing is 5×5. Training in and of itself is not going to cause you to burn a lot of fat. It's not a fat loss program. It's strength and muscle size.

Does 5×5 cause hypertrophy?

Thus, if strength is your primary goal, you will love cluster training. Regardless, the volume is the same as a regular 5×5 program making the 5×5 cluster training program an excellent option for hypertrophy training as well. To further induce hypertrophy, just decrease the breaks in between each cluster.

Can you do StrongLifts 5×5 twice a week?

Simple answer to doing stronglifts 5×5 twice a week is a no now of course you can do the program only twice a week. But it has been designed to be done three times a week.

Will StrongLifts 5×5 build big arms?

StrongLifts 5×5 already works your arms. Pressing the bar on the Bench and Overhead Press works your triceps. Pulling the bar on the Barbell Row works your biceps. Gripping the bar hard on Deadlifts and Squats works your arms.

How long should you stay on 5×5?

How Long Should You Do a 5×5 Program? Stick with 5×5 training for at least four weeks. If you hit all your reps, you should hopefully be setting new rep maxes and seeing a significant increase in both strength and muscle. If you’re still making gains, stick with it for another four weeks.

How many times a week should I do 5×5?

As the name implies, a 5×5 workout usually involves 5 sets of 5 repetitions. The goal is to build strength in compound movements by adding weight every time you do the workout. You’ll only do these workouts 3 times a week, as the rest days in between workouts are crucial to encouraging muscle growth.

Is 5×5 best for bulking?

While bulking, a strength routine is a must. More strength = more size. Therefore, the best workout routine while bulking is undoubtedly a 5×5 routine. A 5×5 routine is the one of the most reputable strength routines there is.

Is madcow 5×5 enough?

Madcow 5×5 is a solid, well-designed strength program that I would happily recommend to most intermediate lifters. ” It’s simple enough to follow, and yet has enough variation and versatility to keep progress coming for many months.

Is StrongLifts 5×5 good for advanced lifters?

StrongLifts 5×5 is a great beginner’s program, but may not be a great choice for intermediate and advanced lifters. Simplicity and practice pays off for the less-experienced individual, but lifters already aged with iron need a bit more programming complexity to make continued gains in size and strength.

What percent of 1RM is 5×5?


On the heavy 5×5 day, you’re using 80-85% of your 1RM. This means all of your reps are maximally effective reps. That’s 25 maximally effective reps and that translates to a great muscle-growth day.