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Your Goals and How to Achieve Them
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Fat Loss
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* Get a fat calliper and measure your body fat every 2 weeks. Shoot pictures every 2 weeks: front/back/side, from feet to neck. Take measurements arms/chest/waist/legs/neck every 2 weeks.
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* You can track your body-weight too, but remember to focus on body fat. Body-weight can stay the same or even increase because of the muscle gains. And body-weight is unreliable: water fluctuation, bowel content, etc. Focus on losing fat.
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* 2% fat loss/month is very do-able if you a) get stronger b) eat plenty of healthy foods c) add cardio. Remember cardio is useless without strength training & healthy nutrition.
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* Nutrition: read Nutrition on StrongLifts 5x5: What Should You Eat?
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* For cardio: add 15mins moderate intensity cardio (60-70% BPM) directly post strength training, without any food in between. Add 1min each workout until you get at 45mins/post workout. Keep tracking body fat in the meanwhile.
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* No need to get lower than 10-12% body fat (15% for females). Anything below isn't worth it. Get stronger, eat healthier, you'll look good at 10-12%. This is strength training, not bodybuilding
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Weight Gain
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* Weigh yourself every 2 weeks, like every Friday morning. Shoot pictures front/back/side from feet to neck. Take measurements arms/chest/waist/legs/neck every 2 weeks.
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* Measure also body fat every 2 weeks so you can measure fat gain vs. Muscle gains. If body-weight goes up and strength goes up, but body fat hardly moves, you are gaining muscle.
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* Fastest way to gain muscle is by drinking 1 gallon milk/day. You'll gain fat too that way, usually about 3% body fat the 1st month while gaining 25lbs weight. Stop the milk once you have your goal body-weight and your body fat will decrease.
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* Check how to gain weight for skinny guys
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Strength Goals (1st ones)
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* You can achieve these goals within 2-6 months doing StrongLifts 5x5, whatever happens. Everybody can do this, including women.
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* Focus on the Squat. Don't lose too much time with the ab exercises or whatever, the Squat must go up as fast as possible, that will help you achieve your goals.
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5x5 (kg)
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5x5 (lb)
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Squat
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55
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121
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ACHIEVED
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Deadlift
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82.5
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182
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(only 1x5 here)
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ACHIEVED
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Bench Press
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41.25
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91
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ACHIEVED
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Overhead Press
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27.5
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61
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ACHIEVED
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Inverted Rows
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15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lb/1.25kg each workout.
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Pull-ups & Chin-ups
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15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lb/1.25kg each workout.
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Push-ups
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15 reps on set 1 with good technique. Get a resistance band and do 3x10 when that gets easy. Or wear a rucksack/chains/x-vest and add 2.5lb/1.25kg each workout doing 3x5.
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Prone Bridges
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3x30sec
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Reverse Crunch
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3x12
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Strength Goals (2nd ones)
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* You may or may not achieve these goals doing StrongLifts 5x5. Some can get even stronger than the goals below on StrongLifts 5x5, some have to switch routine sooner. Much depends on a) body-weight b) attitude c) a lot of other things you shouldn't care about.
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* What you should care about: aim high with your goals and keep doing the routine until you stall at least 2-3x on Squats. Get as close as you can to the goals below. If you can get over it, do it. But don't switch too soon: stay on the program as long as you can.
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* Remember: the benefit of a beginner program is that you can add weight each workout. Intermediate programs use weekly increases. You'll progress faster on a beginner than on an intermediate program. Don't lose this benefit, stay on the program as long as you can.
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5x5 (kg)
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5x5 (lbs)
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Squat
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71.5
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158
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ACHIEVED
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Deadlift
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99
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218
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(only 1x5 here)
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ACHIEVED
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Bench Press
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49.5
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109
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ACHIEVED
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Overhead Press
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38.5
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85
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ACHIEVED
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3x5 (kg)
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3x5 (lbs)
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Use x-vest, chains or rucksack with weights
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Inverted Rows
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10
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25
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Pull-ups & Chin-ups
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10
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25
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Push-ups
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10
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25
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For Push-ups: you can also use a mini band, then monster mini, then light band, etc.
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Prone Bridges
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3x30 sec on 1 leg When you can do that, move to prone bridges while moving weight from one side to the other.
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Reverse Crunch
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without dumbbells as counter-weight, with hands behind head and good technique. When you can do that, move to dragon flags.
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