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Stronglifts 5 x 5 for Squatting Success

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The Stronglifts 5×5 workout is a hybrid of the Starting Strength workout by Mark Rippetoe. The aim is to build strength and muscle. The question: is it effective?

Stronglifts 5×5 basics

This program involves 2 workouts lifting 3 times a week, rotating both workouts in an alternating fashion. If you were to lift Monday, Wednesday and Friday you'd do Workout A on Monday, Workout B on Wednesday and Workout A again on Friday. You'd start again the next Monday with Workout A.

Stronglifts 5×5 workouts

As mentioned, this program has two workouts. The first workout is as follows:

Squats 5 sets of 5 repetitions
Bench Press 5 sets of 5 repetitions
Standing Overhead Press 5 sets of 5 repetitions

The second workout is as follows:

Squats 5 sets of 5 repetitions
Bent over rows 5 sets of 5 repetitions
Deadlifts 1 set of 5 repetitions

These are very difficult workouts to say the least. You are squatting 3 days a week.

Stronglifts 5×5 core principles

This program takes full advantage of the progressive overload principle. You use a weight that can get you every repetition. Each time you do a workout you increase the previous weight by 5 pounds. Again, does this work?

Stronglifts 5×5 verdict

You will be amazed at how well you do on this program. I increased my 1 RM on squats from 325 pounds to 435 pounds in 12 weeks. During that same period my 1 RM for deadlifts went from 375 pounds to 495 pounds. The strength gains were enormous.

It was a very easy program to stick to. I was worried I'd get bored, but the constant increase in the load really kept me motivated.

I would highly recommend this program to anyone wishing to gain strength. I did not see much of an increase in size (except my legs, which grew by 0.75 inches over the 12 weeks).

Give this program a try. It is now in my arsenal for future training cycles.

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Keys to Consistent Results

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As I sat last night and thought about training and the progress others have made around me the past 5 years, one word kept coming to mind. I kept having one thought over and over again. It was as though I was being haunted by this one word. Can you think of the one word that brings about success with training? The word I am thinking of is consistency.

Consistent schedules make training easier

Some people are forced to train at all sorts of odd times as a result of their work schedule. This makes training a more difficult proposition. There are too many variables that can get in the way.

A consistent schedule for your training will ultimately make it easier to stick to. You won't have to wonder when you will get your training in. You won't plan anything else at your training time because it is an appointment that can't be broken.

Consistent training enables progressive overload to work

Anyone who has weight trained for any length of time has heard of the concept of progressive overload. Even if you haven't heard of the progressive overload principle I am certain you've applied it in your training. The principle involves always getting more reps or lifting a heavier weight each workout.

Consistency will allow for this principle to go to work changing your body. By not missing workouts you will slowly increase the load on each workout. This will accelerate the positive changes you are seeking.

Consistent training creates a habit

When you first start training it is not yet a habit. Consistency helps to turn training into a habit fir you. You will soon crave your workouts. The great feeling you get when you realize you've managed to hit the gym consistently will drive you to repeat that success pattern over and over again.

The consistency challenge

I am a big believer in breaking goals down into small parts. I want to issue a challenge to you. What is your training schedule for the next week? Write it down and then consistently complete it for one week. Upon completing one week, aim for two weeks. After two weeks aim for 4. If you complete the challenge you will have trained consistently for 7 weeks. That's quite an accomplishment.

What do you think? Can you be consistent?

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Kick Up Your Cardio to Burn Fat

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It took me some time to figure out, and I know this may seem stupid, but all 3 elements of fitness programs must align for there to be maximum success–weight training, nutrition and cardio training. I am now kicking up my cardio training to a new level to maximize fat loss.

I have never been very good about cardio training consistency. I mean well, but I never quite accomplish my goals. I have examined my thinking and have decided to push it to another level effective immediately. I gave a lot of thought to my past efforts. I looked over logs of when I was the most consistent with my cardio and figured out the keys tom what I believe will be my success.

Not enough cardio

The first thing I noticed is that I don't do enough cardio. I am bad at completing it when I give myself a smaller cardio schedule. I know it sounds counter intuitive, but when I lighten up my cardio schedule I tend to skip it. That's why I'm going back to 6 days a week of cardio.

Increasing the cardio schedule to decrease the skipped workouts

It may not make sense at first glance, but once I explain it should be an “aha” moment for you. If I only schedule 3 or 4 sessions weekly,i can convince myself to skip one of them because my thought process is that I can always make it up on one of the other days. However, the make ups never happen.

If I load up the schedule with 6 sessions a week, I have no room for make ups, so my attitude is that I MUST complete each training session. I leave myself zero wiggle room.

My plan

I am now going to do 6 days of cardio every week, taking Sunday as a full rest day. On some days I may double up on my cardio if I feel it is required. My main objective is to get it done.

Today I completed a 2 mile morning run. It is the start of going down the right path. What are your cardio challenges?

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Mission Accountability Update: Week #2

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This was a very difficult week for me. As you may know, I enjoy working out in the morning because it avoids problems with trying to schedule later workouts. The idea has always been to workout at a time when life can't get in the way.

This past week I had way too much difficulty getting up. Honestly, the reason is because I went to bed too late. That leads me to wake up not in the mood to hit the gym, so I go back to sleep. When I do wake up to go to my client, I feel guilty. However, this week has had a double whammy because my afternoons and evenings have been packed, so I can't even make up a workout in the evening. This caused me to get a little depressed about my training this week. It got so bad that I consulted with Marlene Keys, a friend of mine from Twitter who specializes in the Law of Attraction. Marlene's advice was priceless.

She asked me about my training. She then said that I should not beat myself up about missing a training session. The more you think negatively about something the more you will avoid that thing. Thus, by beating myself up about this I was making the problem worse. So, on Wednesday I stopped beating myself up about it and I was able to fit in a workout. Not just a workout, but a beast of a workout!

Thus, if you find yourself in this situation, either with your workouts or your nutrition, don't beat yourself up. Let it go and things will clear up quickly. You attract things to yourself by thinking positively about those things. Give it a try and you will likely find that things improve for you.

So what is on your mind?

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Book Review: Better Than Steroids

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Better Than Steroids by Dr. Warren Wiley was a very interesting read on many levels. The book is all about how to eat if you want a bodybuilder's physique. That's the meat of the book–how to use food in the way some people use steroids.

Ketogenic Dieting

Dr. Willey recommends a Ketogenic Diet for fat loss and lean mass building. This involves high fat, moderate protein and very low carb eating. The idea is to keep carbs under 30 grams a day in order for the body to enter a state of ketosis. The idea is that the body starts to utilize fat more for energy when in this state. This means that you will soon lose more fat when using this approach to eating.

At the same time, the higher fat content will increase testosterone production, which will help you with building lean muscle mass.

Training Principles

The training principles presented in the book are nothing new. Dr. Willey advocates the standard high volume weight training approach that is advocated by most body building types. It really offered nothing new to me, but if you are not well-versed in the various ways to train I am sure you will get something out of this section.

Cardio Training Approach

Dr. Willey advocates the HIIT method of training for cardio. This is one of the most successful methods of cardio training out there right now. It can result in some amazingly quick fat loss in a short period of time. Dr. Willey makes the point that combining HIIT with the keto approach to nutrition you are going to really blast your body into fat loss mania. I personally don't think much of the keto approach because I find that it takes away strength I need for intense training sessions. However, I cannot argue with the success many have achieved using the keto approach. However, the HIIT recommendation is something I  agree with 100%.

Water is Important

Dr. Willey spends an entire chapter on the importance of water. He explains why water is so important. He then gives some recommendations for the amount of water you should take in (0.75 x your weight in pounds). Again, the premise is that it is better to give your body the right food and the right amount of water than it is to take steroids.

Conclusion

I would recommend this book to anyone who wants a fresh look at how to get into shape. The information presented on nutrition is excellent. Yes, he spends alot of time on keto, but also talks about zig zagging and other methods of eating. You will learn alot from this book. I give it a thumbs up. If you have read this book, give us a comment.

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