7/13/2023 0 Comments Stronglifts rest time![]() ![]() There’s no accessory work to focus on smaller muscle groups.The 5×5 is a full-body workout, and it’s difficult to follow if you cannot engage certain muscles risk-free. And it’s a difficult program to jump into if you have an existing muscular injury (even an incredibly acute one). As with any high weight strength training, there’s always injury risk (especially if you push yourself too hard).The simplicity is a double-edged sword for experienced lifters, who may get bored with the repetition.Having to de-load lifts once you’re a few weeks in isn’t uncommon, and the frequency only increases as you get stronger. It’s easy to plateau later on in the program.It builds a solid foundation of not only strength and muscle but also movement knowledge - all of which is super important as your resistance training journey progresses. The 5×5 program is perfect for beginner and intermediate lifters.The progression curve isn’t steep and still delivers results.If you’ve got a barbell and weights and you know the 5×5 schedule (and the proper form for each move), you’re good to go. And you don’t need tons of fitness knowledge or expensive gym equipment. It doesn’t require the involvement of a fitness pro or dietary specialist like many other exercise programs.Here’s a lighting round of some high-level pluses and minuses you might see while working this workout program. They pose an overtraining risk by themselves, but attempting movements like back squats or overhead presses after an intense deadlift is asking for trouble. Deadlifts put your core through its paces. This is also why you’ll only ever do 1 set of deadlifts, and they’ll always be last in your workout order. Even overhead lifts don’t put as much strain on your core. Attempting them when fatigued doesn’t just mean you’ll get a subpar workout - it’s also a serious injury risk. Barbell back squats require an incredible amount of core stabilization. Squats are always completed first in a 5×5 workout. barbell back squat, 5 sets of 5 reps (5×5).The program is arranged on alternating Week 1/Week 2 schedules, and within each week, there’s Workout A and Workout B. You’ll be hitting those weights only 3 times a week.
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