Reviewed by:
Rating:
4
On 2013/09/21
Last modified:2014/09/04

Summary:

A simple, honest and effective programme for those looking to gain strength. Medhi really has invested a hell of a lot of time here in something he's clearly passionate about - and it shows.

Stronglifts 5×5 Workout Review

There comes a time in every bodybuilder’s training regime, usually about the time you’re doing a triple drop set of lat raises and you struggle to finish a set with 5kg dumbbells, when you think, “Oh fuck this, I want to be strong!”

This happened to me around 18 months ago.

So the next day I Googled “strength training” and clicked on the top result.

The rest is history.

(I’ve used that phrase for dramatic effect – sadly I haven’t gone on to be an international standard powerlifter.)

Background

Stronglifts 5×5 is the brainchild of one Mehdi Hadim, ‘The New Muscles from Brussels’.

Now he’s not the biggest guy ever, but then you don’t need to be built like Lou Ferrigno to know what you’re talking about.

(Except Ian McCarthy, he literally knows f all).

Stronglifts is the antidote to a series of embarrassing events in Mehdi’s life which include losing an arm wrestle to a woman and constantly hitting plateaus when trying out the latest fad workout.

The programme itself is based on everyone’s favourite bodybuilder Reg Park’s 5×5 Workout and also legendary American strength coach Glenn Pendlay‘s workout regime.

On the about me section of the website, Mehdi shows us his PR squat (418lbs at 176lbs body weight).

He had my attention instantly.

The Stronglifts Programme

Now pay attention here because this is going to get complicated.

Stronglifts plays out like the plot of a Shakespearean tragi-comedy:

Workout A

Exercise Sets Reps
Squat 5 5
Military Press 5 5
Deadlift 1 5


Workout B

Exercise Sets Reps
Squat 5 5
Bench Press 5 5
Barbell Row 5 5



You alternate workouts every other day – or if you can’t be arsed: Monday, Wednesday and Friday.

And breathe…

deadliftNote: you can try to do 5×5 on deadlift, but you’re likely to injure yourself, so a single balls-out heavy set is advised.

Also, your lower back is gonna be pretty wrecked from squats and to an extent the military press.

So, if you’re going for a pro-card then this obviously isn’t the programme for you.

It’s designed for the hard working bodybuilder who wants to lift like Mariuz Pudzianowski but can only spend 45 minutes a session in the gym.

The principle is that to an extent strength=size, but size doesn’t necessarily=strength.

He backs this up with the fact that the best bodybuilders ever all had a background in strength:

Schwarzenegger, Park, Coleman – by way of definitive argument.

Mehdi urges people to try this programme for a minimum of 12 weeks, and not to go too heavy on the first few weeks.

Just get used to the make up of the sessions.

Each session you’ll add 2.5kg (5lbs) to the bar, so, again, don’t start too heavy or you will plateau quickly and lose motivation

He also tells you to never use a spotter – if you can’t lift the weight for 5, you’re going too heavy.

For more tips, check out Stronglift’s regularly updated YouTube channel.

Personal Opinion

I have a lot of respect for Mehdi.

If his story is true then he’s really taken a lot of time to create something different.

Not only is this a workout, it’s almost a lifestyle.

There’s an online community of over 30,000 members who all swear by the programme.

If you subscribe to the website you get regular tips and updates that are useful for a while.

The site itself used to look about as dull as Kate Moss’ weekly shopping list but its since been jazzed up to look more interesting.

I followed this programme for 12 weeks and I gained a lot of strength.

It becomes a state of mind when all you’re doing is lifting strong.

Indeed, some of the PBs I achieved during the course of Stronglifts I’ve still not beaten some 18 months on.

Criticism

One word: squats.

Now I love squats, I really do, but doing them 3 times a week for 12 weeks will take its toll whether you’re healthy or not.

After 7 weeks I started experiencing some knee joint discomfort and groin pain.

I decided to cut squats down to twice per week which managed to solve the problem.

Saying that, my legs ballooned in size, so much so that I still struggle to buy shorts.

Then again, those in the fashion world seem to think the average male is on the Alexander Litvinenko diet.

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Conclusion

This is a simple, honest and effective programme for those looking to gain strength.

3s08ntTo be honest, it’s psychologically more challenging than it is physically.

By this is mean, it’s a mental challenge for your average gym rat to go 12 weeks without a single chest fly, lat raise or even bicep curl.

If you’re reading this and don’t think you could do that, you’re probably right.

In all, Mehdi really has invested a hell of a lot of time in something he’s passionate about.

Christ, he’s actually written a 200+ plus page document to supplement the programme which includes diets, success stories, tips for breaking plateau, and more advanced workouts for the seasoned lifter (Smolov for Squats).

So, if you want to give it a go, then please check it out.

If not, I just don’t care.

Over To You

If you’ve tried this workout – or you’re thinking of giving it a go – we’d love to hear from you.

Just get in touch via the comments section below.

Until next time, lift smart and lift strong!