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The basic tried and true programs like 5x5, 5,3,1, Delorme Hypertrophy will take you farther than the flavor of the month found in most men's magazines. I started using the 5 x 5 plan about a year and a half ago and I had great results with it although squatting three times per week really wasn't for me. Like I said earlier, I felt squatting every other day was too much for me and deadlifts once a week was not enough so I changed up the routine. Typically I will do 5 sets of 5 reps on every movement except for deads of which I do three working sets (after 1 to 3 warm up sets) and I increase the weight each set. That being said, try it out, see how far it takes you and when you stop progressing you can figure out where you need to go from there.
Let’s start with the original picture I posted, compared with a new picture that Jake just sent me.
I posted an after picture (left) of me at close to 245 pounds, although I listed my weight at 240. The 12day 17lb weight loss also shows how much Jake needs to eat to not only keep his weight, but also to continue gaining weight. You may be happy with staying lean and squatting 300 pounds, but I’d rather carry some fat around and be able to squat 600 whenever I want. By the way, it’s perfectly okay NOT to want a 700lb Squat and 400lb Bench like StrongLifts Member Jake does, to value other things like aesthetics or fitness.
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Worked up to a 405lb squat before developing patellar tendinitis in my knees. Overall, my biggest obstacle is continuing to see gains once I hit the wall, so to speak. Keep also in mind that a low calorie diet + excess cardio is one of the biggest fat loss mistakes you could make. Regarding your knees, my guess is that’s an overuse injury from doing way too much cardio. Here you can see that the guy started from a fairly decent place, he wasn't really overweight, but he definitely lacked muscle size and definition.
Every single one of these guys used StrongLifts 5×5 and the other training programs in the StrongLifts Ladder of Strength to gain raw muscle, dramatically boost their strength, and eliminate stubborn fat once and for all. The quotes in the captions are their authentic words that I took from their success stories inside the new 5×5 report. While there are critques of it, and the critiques are more aimed at Medhi, the concept of the rep and set count are pretty darn proven in regards to strength. A perosn with no knowledge tweaking ends up back in the same BS brocept exercise that got them no where in the first place. After a few months of it I adjusted the routine slightly, adding a few movements and changing the frequency of others.
I did this for about a year and never really stopped progressing and was able to put up personal bests in every lift. But if you find yourself struggling to progress, don't be afraid to experiment with new things.
This is because I had just eaten a very large meal and drank a bunch of water, so I was nowhere near my dry weight.
Be sure most of that weight loss is water loss combined with less bloat and less bowel content.
Right: Jake today at 228lb after losing 17lb in only 12 days without stepping a foot in the gym. I could look good all the time, or I could keep a layer of bodyfat allowing my strength to move quicker. Nobody cares what you look like when you step onto the platform, it’s about how much you lift. Just remember almost all top bodybuilders including Schwarzenegger and Reg Park started as powerlifters. Do not be puzzled when SL Members like Jake lose their gut in a couple of days without even trying. My goal is weight loss, and on an 1800-2000 calorie diet, it’s obviously harder to recover from some pretty intense lifting sessions. You may get away with this while the weights are still light when you just start StrongLifts 5×5, but you will not once you break the 200lb mark on your Squat. Your metabolism will slow down, this will make your fat loss stall, and you risk binging from the extreme hunger pangs (not your fault, just your body that tries to stop you from eating so little).


In the after photo he has packed on quite a decent about of muscle onto his frame while leaning out and burning some of that fat that was around his mid section. If you were to choose one and only ONE exercise to train strength, power, speed, flexibility, coordination and technique, nothing comes close to snatch.
Those muscles prevent your trunk from breaking in half (or, to be more specific, your disk from slipping) while you do the heavy lifts, and have to be done as well. Those muscles prevent your trunk from breaking in half (or, to be more specific, your disk from slipping) while you do the heavy lifts, and have to be done as well.
Since I never really did deadlifts, rows or OHP before I can't really say how much I gained on those lifts but I feel that my numbers on those movements are pretty good for my height and weight (5'9" 185 right now). That caught me by surprise because I assumed that we were all voting for this guy who looks like a goddamn Ambercrombie model.
Look at Benni Magnusson, would he be deadlifting 1015 pounds without that layer of fat covering his muscles?
I set a personal goal of 60 workouts in 12 weeks and once I met it (lifting 3 times a week, cardio 5x), I took a 2 week break from the gym.  I lost 157lbs in 1 year, and have been hovering around 160 lost for the last couple of months as I took a break to deal with burnout from strict calorie counting. As a bonus, cleans work legs through a larger range of motion, and also help with balance and flexibility. Do it if you want to risk injury to your lower back, while providing barely any benefits to your upper back and arms. He didn’t lift weights, he just partied, ate buffet and drank sugary drinks all day long and yet still lost 10lb. Add the muscle gains you’ll achieve by adding pounds to your lifts (muscle size is directly related to strength gains) and you get why your body fat will plummet.
Pull ups train the back, arm and forearm\grip muscles in a synergistic, dynamic way similar to clean and snatch.
Doing a routine that had several movements per body part took twice as long and was half as effective. What I found is I need to do something like 8-12 reps to really grow and I need more volume in each workout. I also don't like scheduled progression as I think it holds you back once you move beyond the beginner stage. Nowadays I really focus on each main lift once a week and I pyramid my sets up to a top set of 6-12.
Scheduled routines are nice for beginners but once you move beyond the beginner stage you need to find what works for you.



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