stronglifts-5x5.pdf

A simple, but effective method to build muscle & lose fat while getting stronger

StrongLifts 5x5

How I Build Muscle & Lose Fat through Strength Training

and How You Can Too

by Mehdi

http://stronglifts.com

StrongLifts 5x5

You may distribute this eBook freely, and/or bundle it as a free bonus with other products, as

long as it is left completely intact, unaltered and delivered via the PDF file.

You may republish excerpts from this eBook as long as they are accompanied by an

attribution link back to http://stronglifts.com .

All text & images are copyrighted by StrongLifts.com unless otherwise indicated.

I regularly add new content to this eBook. Click here

to get the latest version of StrongLifts 5x5.

Version: December 2007

Contents

Disclaimer............................................................................................................................4

Preface ................................................................................................................................5

Acknowledgements...............................................................................................................6

Foundations..........................................................................................................................8

StrongLifts 5×5 Beginner Strength Training Program.............................................................11

The Squat...........................................................................................................................16

The Overhead Press............................................................................................................20

The Bench Press.................................................................................................................24

The Deadlift........................................................................................................................28

The Barbell Row..................................................................................................................32

Pull-ups & Chin-ups.............................................................................................................35

Dips...................................................................................................................................39

Frequently Asked Questions.................................................................................................42

The Author.........................................................................................................................49

Recommended Reading.......................................................................................................51

Disclaimer

Weight lifting is the safest sport when you look at the rate of injuries . Unlike soccer or football, no

one will injure you by hitting your ankles or knees. You'll injure yourself.

The bar can slip out of your hands during the Bench Press if you use bad technique. Deadlifts can

hurt your lower back if you use bad technique. Pre-existing problems, like bad posture or lack of

flexibility, can increase risks of injury by preventing correct exercise technique

Proper technique comes with practice. Start light, add weight gradually & apply the tips in this

eBook.

I believe that whatever condition you have, you can do strength training if you put your mind into

it. Lance Armstrong survived cancer before winning the Tour de France 7 times. You can find

plenty of others who exercise regardless of their condition. You could be one of them.

However I am not a doctor. Ask for your doctor's advice before trying anything in this eBook.

Preface

Where I live people know I've been training for years. They saw me at the gym. They see how I

look. They want the same thing. So I get the usual questions:

* How many times per week should I go to the gym?

* Which exercises should I do?

* What should I eat?

Mainstream magazines & media give the wrong advice. Do 500 sit-ups. Workout 6x/week. Last

year spinning was hot, today it's Pilates classes. You can find information on how to build muscle &

lose fat on the internet, but you have to dig deep to find what works.

In February 2007 I decided to make a website about strength training based on what I've learned

during the past 10 years. StrongLifts.com went online May 1 st 2007. I published the “Beginner

Strength Training Program” 1 month later. Readers called it StrongLifts 5x5, so I renamed it.

StrongLifts 5x5 is what I give to anybody who wants to lift weights for the first time. Whether

online or offline. This program is influenced by the first strength training program I did when I

quit bodybuilding: Bill Starr 5x5 .

StrongLifts 5x5 has a different approach than Bill Starr 5x5 for 1 reason: I deal with beginners.

Beginners who a) never lifted barbells b) never followed a program c) are out of shape and/or

weak d) don't have a coach to judge if their technique is right so they can add weight.

StrongLifts 5x5 minimizes risks of injury by enforcing correct exercise technique. At the same time

the program acts motivating: you have a plan, you know what to do at the gym, you know which

weights to lift, you feel & see the program working.

StrongLifts 5x5 program is a long-term approach. Going too fast is bad. Take slow but steady steps

towards success. This not only avoids injuries, it's also better mentally. Missed reps kill motivation.

Leave the gym with your training journal showing personal records.

Of course, if you already lift weights, StrongLifts 5x5 program will work for you too. I have given

this program to bodybuilders who wanted to focus on strength & saw their Squat increase by 20kg

& Bench Press by 10kg in 2 months. This is a strength training program in the first place.

StrongLifts 5x5 works for women just as for men. You won't get like Ronnie Coleman . I'm not even

like Ronnie Coleman. This program will get you muscular thighs, abs & arms while lowering your

body fat. For an example of the physique StrongLifts 5x5 builds, take a look at the girls of Crossfit .

Readers told me they found StrongLifts 5x5 after searching for ways to build muscle & lose fat.

They tried the program & saw results. With the Fitness First gyms popping everywhere, I'm proud

I can increase the popularity of a method that has been living underground for too much time.

If StrongLifts 5x5 sounds totally different from what you've done up to now: don't judge it. I did

bodybuilding routines up to 2003. When I first read Bill Starr's 5x5 program I thought “this stuff

will never work: where is the arm training, where is the isolation, I will never achieve my goals”.

I was wrong & brainwashed. If you think “where are the barbell curls & calf exercises in his

program?” you have been brainwashed too. Don't judge it: be open minded. Give it a try for 2

months, then evaluate. You won't go back. I never did.

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