Getting Stronger

Phase 2 - Adding some Exercise

I definitely need to add some sort of exercise program to compliment my new diet. I hate machines that make you run or flail around in one spot. I don’t mind going for a jog outdoors from time to time but with my busy schedule I’m not sure how often I can fit that in. I came across this program called StrongLifts 5x5. The program was founded by a man from Belgium, Medhi Hadim He's not a professional bodybuilder but the program has it roots in a solid foundation. The 5x5 method(5 sets of 5 reps each) has been around for a long time and Medhi's take on it is based off of Reg Parks 5x5 workout. Reg Park is a big name in the Bodybuilding world and he also starred as Hercules in 5 films made back in the 60's.

Stronglifts prescribes training three times per week. You will be performing five sets of five reps each for each exercise(except deadlifts which is 1 set of 5). Most people like Monday/ Wednesday/ Friday for their workout days but you're free to change it up as necessary to fit your schedule but it is mandatory that you have a full days rest(no lifting) in between each workout day. Sounds perfect for me since each workout session shouldn't run longer than an hour. Three hours per week, I can find the time somewhere.

Stronglifts has two main workouts that you will be alternating between every workout day. Workout A and Workout B. So for example, workout A would be performed on Monday and workout B on Wednesday, and then back to A on Friday. This means that next week you'll be starting off on Monday with workout B then A then B so every week the sequence alternates. The workouts are as follows

Workout A	Workout B
Squat 5x5	Squat 5x5
Bench Press 5x5	Overhead Press 5x5
Barbell Rows 5x5	Deadlift 1x5
Pushups 3 x Failure	Pullups 3 x Failure

Some of the benefits of SL5x5 according to Brett over at The Art of Manliness include:

1. You don't need much equipment for the StrongLifts workout. Just a gym that has some barbells, plates, a bench, a power rack (for squats), and pull up and dip bars. That’s it. No machines, no girly rubber balls, and no elastic cables.

2. Moreover, the exercises themselves are simple. You’re doing basic strength training lifts like the squat, bench press, and deadlift. You won’t be doing any complicated or awkward moves. Just the tried and true exercises that have been proven to work for decades. And the set and reps formula is elementary: 5X5=5 sets of 5 reps each.

3. Each workout works your whole body and consists of compound exercises that hit multiple muscles at the same time. This is the best and most efficient way to lift weights. Many men’s magazines show you exercises designed to isolate a specific muscle. This is inefficient and a waste of time. The more muscles you activate in a workout, the stronger you will get and the more fat you will burn.

4. You get results. The workout is designed so you can push yourself and get stronger and leaner each week. Each workout out you’ll be adding a small amount of weight. Before you know it, you’ll be bench pressing cars over your head. Because strength training increases muscles and muscle burns more fat, you’ll also get leaner. After a couple of months with this workout and a proper diet, you can kiss your belly and man boobs goodbye.

Here's Medhi Deadlifting 400 pounds!

Sounds too good to be true. Its time for me to find out!