Stronglifts will work…to a point. Once I started stalling on the 5x5 lifts I made absolutely no progress. I dumped it and went to something else. Stronglifts is most useful because it teaches you to record workouts and be consistent. You will see good progress for about 4 months depending on your strength levels.
Also, I would add farmers walks. Deadlifting once a week will not strengthen your grip when you get to heavy weights. Start out with something easy, like 50lbs each hand. Do 3 sets of 50-100 foot walks with good form. Every week add 5lbs to the dumbbells you were using. In no time you will be using your body weight total. Do it after you deadlift. I absolutely love this exercise. It has done wonders for me, bigger traps, stronger grip, stronger core, mitigates shoulder pain, better posture, stronger everything![/quote]
stronglift WILL work. The fact that it “didn’t” for you had nothing to do with the program. With the deloads you can take and/or moving up to Madcow, there is no way you will not progress. The program not be for you, for whatever reason, but please don’t blame the program.
The four months rule a thumb is a good one. In theory, you would put 240 lbs to your squat. If on day one you would have started with only the bar, you would 30lbs short of a three platter. Not bad at all. The only problem comes from not reading the program. When you start to stall, people either give up, post on the internet wondering what to do or keep repeating what they are doing to eventually hurt themselves.
So, read the program and do what is says once you start missing all the time.[/quote]
All I am saying is that I think the leader of Sronglifts takes advantage of selection bias. IE only presenting results that back his claims. Personally, when I did the program I followed the deloads as suggested and barely gained 5lbs in a month. I took a short break and switched to WSFSB and smashed my squat from 255 to about 315 in 2 months. I did the program twice a few years apart. For the record the first time I did it I got to about 275 in 4 months. But then after that…nothing.
I don’t think stronglifts is that cult-like. I mean Mehdi clearly thinks he is the shit, but he doesn’t claim that stronglifts is the only program you need. He lays out a pretty clear plan for deloading, switching from 5x5 to 3x5, and eventually abandoning the program altogether for something else, I think he recommends madcow.
In general, if you take a fresh beginner, put him on a 5x5 program that involves squats in every session, and adding weight very gradually in a structured way, he should be able to reach a three plate squat (for working sets not max) without hitting a major plateau. It’s kind of hard, but its not so hard that any man who followed the program to the letter might still fail to acheive the end goal. I would say anyone who doesn’t see those results on this program (or any 5X5 program so i’m not plugging stronglifts) just fucked up the program