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    Hi everyone,
    Can someone explain Stronglift's 5x5 in a simple manor?
    I'm not much of a fitness expert, but I do a lot of weights at the gym and have heard the 5x5 has good results, but when research it, it all goes a bit over my head!
    So, simple terms?
    Thanks everyone
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    (Original post by bmjordan)
    Hi everyone,
    Can someone explain Stronglift's 5x5 in a simple manor?
    I'm not much of a fitness expert, but I do a lot of weights at the gym and have heard the 5x5 has good results, but when research it, it all goes a bit over my head!
    So, simple terms?
    Thanks everyone
    you lift three days a week with a day of rest in between each one. for example, you would work out on Monday, Wednesday and Friday.

    You have two workouts that you alternate, workouts A/B

    Workout A is Squat, Bench, Barbell Row

    Workout B is Squat, Overhead Press, Deadlift.

    It is called 5x5 because for every exercise except the deadlift you do 5 sets of 5 reps with the same weight. For deadlifts you do 1 set of 5 because it stresses the CNS more than any other exercise.

    every time you workout you alternate between A and B.

    So 1 week would be Monday A, Wednesday B, Friday A

    Then the next week would be Monday B, Wednesday A, Friday B.

    Then repeat.

    everytime you go in the gym you add small increments on top of what you previously did. For example if you squatted 60kg on Monday you would squat 62.5KG on Wednesday.

    when you reach a point where you cannot add weight, take off 10% of the weight and slowly work up again to the weight you previously couldn't do.
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    That's a pretty clear description ^^

    If it makes it easier, there is a 5x5 app that you can download and if you use it each time you workout it tells you whether you're doing workout A or B. It will alternate each time you add a new workout. It also puts up the weights for you automatically when you complete the sets. (though you can always go back down to a lower weight if necessary)
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    Description above is good but ask a more specific question if you have it.


    Also read the FAQ, it's designed to give people in your position the info they need to get started right. Even if you don't know to ask those questions yet. Read the bit for women in routines/programmes cause 5x5 does implicitly assume you're a guy
 
 
 
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