>BB Row, Bench Press, Squat
>OHP, Deadlift, Squat
>Just every other day
Is Stronglifts 5x5 a joke? What is this actually meant to do?
I sincerely cannot believe anyone takes seriously that anybody except literal auschwitz goblins is hitting chest enough with 5 sets of bench press once every 4 days
It's a beginner routine, for people starting with the bar. My bench went from the bar to a pl8 in under 3months then switched to a more intensive routine.
I MOG YOU NOW
if you can do a heavy compound 2 days in a row without any performance loss you're not lifting heavy enough
They're every four days and only squat is every other day
You’re unfamiliar with true beginners
SL is god tier for skellys
It has virtually no back work. No matter how you look at it it's shit
>BB row and Deads every other day
That's plenty for a noob, it has no lat or arm work though, which is probably it's biggest weakness, but it's for NOOBS
just add pullups and chins you dumb moron
>This is what unbalanced retards actually believe
This bro is probably frauding with additional isometric work or cycles.
As others have said it's for absolute beginners. It's not a power lifting routine, its meant to get you to a baseline of strength, hence why it alternates ohp and bench. It's to build up your front and somewhat rear delts, and give you the ability to lift heavy objects above your head. If you're already strong, you don't need sl, you could get on texas method 4 day which incorporates dedicated bench days, which is often cited as the logical progression from SL or SS, at which point you'd really begin to grow. Or you could run 3 day TM, and just bench every day instead of OHP, and you'd just be like me. My bench is ass though so what do I know.
I'm quite a fan of this variant. Ice cream fitness.
It solves quite a lot of the issues of just doing SL
do this in stead
>chinups for beginners
lol, lmao even. if the "beginner" is strong enough to do fucking chinups, they would benefit from harsher program
Chinups are pretty easy unless you are both morbidly obese and weak, or a woman. It's the equivalent to a 40kg bench.
maybe for skellies. I can easily bench 2 pl8s and do4x12 set of dips but can do barely 2-3 scuffed chinups
t. morbidly obese weakling
Did you never climb trees as a child?
My 1RM Bench is 105kg.
My best weighted pullup set was +20kg x 7, at a BW of around 80kg, so 100kg total weight. Best neutral close grip (still not a chin up but closer) was +30kg x 5.
Stop being fat and/or having weak lats, biceps and rear delts.
And it's a moot point anyway, if the beginner is too FAT to do chin-ups he can just do pulldowns. The point is to do a vertical pull, exactly how you do it is less important.
1RMs are meme, working sets matter more because they are actually relevant
>Stop being fat
working on it, already dropped from 262 to 209lbs
>and/or having weak lats, biceps and rear delts
4x12 on 132lbs wide grip pulldowns, 4x15-20 bicep curls with 33lbs DBs, 4x18 seated rear DB lat raises with 22lbs DBs. While I'm far from being properly fit, I wouldn't call myself weakling either.
>The point is to do a vertical pull, exactly how you do it is less important
Precisely why pulldowns are superior for beginners, glad that you agree
As a someone who went through my beginner phase learning to properly pull-up…no, mastering basic pull-ups is as critical as mastering proper squat form. It goes a long way toward real fitness.
>1RMs are meme
No they are not, and it's irrelevant because there's an accurate relationship between 1-10 rep maxes. If I say 90kg x 5 or 105kg x 1 is the same strength level.
Pullups are superior to pulldowns, as far as athleticism and overall strength goes.
>No they are not,
Yes they are, apart from dick measuring contests between friends, their only utility is as support tool like you mention.
>Pullups are superior to pulldowns, as far as athleticism and overall strength goes
Yes. But since we are talking for *beginner*s program, they have to learn to walk before they learn to run. You have to remember that we live in a society where obesity has already won. Lean noobs are the exception, not the norm.
I am European, and most noobs at my gym seem to be able to crank out a few awkward pullups. Once you can do a few it's easy sailing to 10+.
A lot of technique/setup is involved too. Over grip/false grip the bar, keep shoulders retracted, feet fixed in front of you and a stiff core, pull in a slight curve and not straight up, do it from a platform and not dead hang. Pause at clavicle/chest level for each rep. Just that should give people several more reps in a few weeks, because you are eliminating any energy leaks. Once you can do that, you can either progress to weighted in a similar fashion, or start doing BW only "perfect form" from a dead hang with no retraction where you purposefully make it harder for yourself.
> EVERYTHING NEEDS TO BE MUH HARD TO BE BENEFICIAL.
What a laughable mind set, no wonder you are struggling on that 2pl8 bench.
>the easiest variation of pulling yourself up is too hard
NTA I am the poster above you, but your monkey ancestors are disappointed in you.
Beginners should learn to do any pullup variation as soon as possible, if they have to start with a weighted assist machine or pulldowns then that is fine.
I could do 6 pullups the first time I tried. Within 2-3 months I was at 15+
You have to learn the basics first. It's not that deep OP. Those are involved compounds that have a slight learning curve. You focus on those first or else you'll end up in the next gym rekt thread.
So funny to me that this guy just ripped off SS and added more volume so you stall at way lower weight, provides minimal guidance, and people still recommend it.