For example, after spending my first year focused on developing my strength (8 years ago), I started playing soccer for the first time. Remember, as you are dropping body fat the program will help you gain muscle which will add to your overall 4)Drastically improved endurance & conditioning (again, with no cardio)īecause you have become exponentially stronger, it takes less energy to do different activities. Don't be shocked though if your overall bodyweight doesn't change much. Leading to your body’s natural energy requirements to increase. Secondly, since you are packing on muscle, you are going to automatically have a higher basal metabolic rate. With each workout increasing the weight lifted, you are boosting the amount of energy being burnt every day.Įven if you were eating at a 500 caloric surplus when you first started the 5x5 program, by month 3 that might actually be considered a caloric deficit (which is how weight loss works). Then there is also the energy required for repairing and building new muscle tissue after every workout. But how?įirstly, lifting weights requires a great deal of energy.
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For those hard gainers, learn how to start pounding calories or investing in the right nutritional products to help you pack on that additional mass 3)Melting fat without cardio And in a year, you could add anywhere from 12-30 lbs of muscle during your first year. How much? Based upon your experience and body type, it is possible to add anywhere from 4-8 lbs of muscle in your first 3 months. In fact, if you haven’t won the genetic lottery or are not using steroids, increasing strength is the only real way to pack on muscle. By consistently improving strength you are consistently increasing your muscle mass as well.
To increase strength you need to increase what? That’s right, muscle. Although you may see programs and “gurus” preach doing high volume or tons of different exercises is the key to gaining muscle, they couldn’t be more wrong. It is also great for muscle building as well. The program focuses on strength, yes, but don’t let that fool you. Some people have reported increasing their 1 rep maxes on heavier exercises like squats and deadlifts by almost 200 lbs! 2)Grow a great foundation of muscle, fast In fact, in just three months of the program, the average lifter can expect drastic strength gains. It forces you to continually adapt to heavy weights each workout, slowly increasing the challenge and your strength. This is the basis of progressive overload. The primary basis of this program has you add weight every workout to drastically increase strength in the lifter. The nine biggest reasons this workout plan is great for beginners only scratches the surface of the benefits of this program. Whatever goal that you may have when it comes to hitting the gym, the 5x5 has you covered.
9 Reasons the 5x5 workout program is so great for beginners This variation is the best 5x5 variation for beginners, as well as one of the best programs for beginners overall. But, none of these suit beginners well.Įnter Stronglifts 5x5.
It has taken on different forms throughout the years into versions with the help of experts like Bill Starr or Mark Rippetoe. Much like our understanding of the benefits of exercise overall - this training program has stood the test of time having originated in 1960 by the legendary bodybuilder, Reg Park. The 5x5 workout is not one of those fads. The fitness industry is littered with fad workouts that tell you what to do, how to do it, and promise amazing results.
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