What to do on off days for Stronglifts

The more experienced you are, the more you can do on off days on Stronglifts 5x5. Asking this question you are most likely a beginner. As a beginner, you should rest on rest days unless explicitly told otherwise by your personal trainer. Gradually increase your workload on off days once you get more advanced.

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Topics: Stronglifts 5x5, Powerlifting, Bodybuilding, Strongman

What equipment should i use for Stronglifts 5x5 ?

The basic things to use for Stronglifts 5x5 are a gym membership, barbell, lifting shoes and a belt. I personally feel like the wrist wraps are optional. However you do not need any equipment to start apart from a gym membership to start.

Topics: Stronglifts 5x5, Rogue, Powerlifting, Bodybuilding, Strongman

Why are there so many squats in Stronglifts 5x5?

The main reason that there are so many squats in Stronglifts 5x5 is because it is one of the best movements for beginners to build a solid base from which they can go further.

Topics: Stronglifts 5x5, Squat, Powerlifting, Bodybuilding, Strongman

Wendler 531 vs Stronglifts 5x5

Both programs do what they say on the tin. After running each of them for a considerable time I can attest this. If you are a beginner go with 5x5. Intermediates who are training for the pitch rather than the lifting platform will find a good companion in 531, once the initial understanding of running the numbers for this program is established. 

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Topics: Jim Wendler 5/3/1, Stronglifts 5x5, Powerlifting, Bodybuilding, Strongman

German Volume Training vs. Jim Wendler 5/3/1

 In a nutshell, I personally think that 531 is a good option for intermediate lifters who are interested in developing general strength for sports while 10x10 is a good program for hypertrophy and muscle gains. Both programs are not recommended for complete beginners in my point of view as they work with percentages from one repetition maximums which are changing to frequently for beginners to really make a plan around them. 

Topics: Jim Wendler 5/3/1, Powerlifting, Bodybuilding, Strongman

How to reset Jim Wendler 531 when you stall

This is my take on how to reset and adjust on Jim Wendler. When you see the symptoms of a stall, act. When you act decide whether you want to be general or specific in your approach. You have to be general if you have no clear goal and plan. You should be specific in the adjustment if you have the data and knowledge to see the big picture and take the correct conclusions from it.

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Topics: Jim Wendler 5/3/1, Powerlifting, Bodybuilding, Strongman

Wendler 531 6 month review

Thi is a short summary of where I am at after being 6 months an the 531 workout. So far progression is positive, but first cracks start to show which have to be monitored and, if persistent, countermeasures will have to be taken.

Topics: Jim Wendler 5/3/1, Powerlifting, Bodybuilding, Strongman

Wendler 531 cycle

This is to jelp you to understand what a Wendler cycle is and how you can use it to your advantage. If you want to learn more about the program please check also my youtube channel where I filmed and commented my progression on 531.

Topics: Jim Wendler 5/3/1, Powerlifting, Bodybuilding, Strongman

Squat Calculator

The free weight squat is one of the most underutilised movements in the gym. For me it expresses real raw power and also flexibility if done correctly. This article will describe different forms of squats, how to pick your weight when you are a beginner and how to keep track of your progression using this calculator.

Topics: Squat, Powerlifting

Deadlift Calculator

If you want to master the mighty deadlift, you better track if you are taming the beast. Step up to the plate, pull more than your own weight and look how you progress. All supported by this free excel calculator to save you some time. 

Topics: Deadlift, Powerlifting, Bodybuilding, Strongman