Weights

I’m trying a new weight lifting program for 10 weeks. This program is called the StrongLifts 5×5 Beginner Strength Training Program

Visit Mehdi’s blog for more information and excellent downloads to help you get started. He is the author & founder of StrongLifts.com, and lives in Belgium. His page will give you more info about how he got into strength training & weight lifting, and eventually started StrongLifts.com.

This is the basics from the StrongLifts website:

Program Template. StrongLifts 5×5 Beginner Program takes 3×30mins/week. Most train Monday/Wednesday/Friday. Tu/Th/Sa or Su/Tu/Th works too. Always keep at least 1 day rest between 2 workouts.

Alternate between workout A & B every session. Week1: A/B/A, week2: B/A/B, week3: A/B/A, week4: B/A/B, etc.

Workout A/Workout B
Squat 5×5/ Squat 5×5
Bench Press 5×5/ Overhead Press 5×5
Barbell Row 5×5/ Deadlift 1×5
Dips 3xF / Pull-ups/Chin-ups 3xF

• 5×5. 5 sets of 5 reps with the same weight after you have warmed up properly. 5×5 60kg means 5 reps with 60kg on all 5 sets.
• 1×5. One set of 5 reps after you have warmed up properly.
• 3 x F. 3 sets until failure. Do as many reps as you can do with proper technique. Try to do more reps the next workout. Once you can do 10 reps on the first set, switch to weighted Pull-ups/Chin-ups/Dips doing 5×5 & adding 1.25kg every workout.
• Pull-ups/Chin-ups. Alternate Pull-ups (palms away) with Chin-ups (palms facing) every workout B. If you can’t do 1 rep: increase your Pull-up strength first.
• Rest Between Sets. Take 1min rest between sets. When the weight gets heavier & you struggle to get 5 reps, try 2-3mins rest between sets.
• Lift Tempo. Once your technique is ok, lift fast. Apply maximal force to the bar while controlling the bar. Control the bar on the way down, but don’t make it slow.