This adds even further weight to the idea that StrongLifts may indeed develop the legs at a decent rate yet the upper body may under-develop due to the lack of training frequency and overall volume. The weekly volume for the chest, back and shoulders is significantly lower – averaging at 7.5 sets. Once again, however, StrongLifts is found lacking when it comes to upper body development.
![stronglifts 5x5 progress pictures stronglifts 5x5 progress pictures](https://liftvault.com/wp-content/uploads/2016/08/strong-lifts-example.jpg)
This is ample volume for developing the legs optimally. The weekly volume for the StrongLifts program includes 16/17 sets for the legs (15 sets of squats, 1/2 sets of deadlifts). It is important to consider total weekly training volume – rather than individual workout volume. The more sets completed (without overtraining), the greater the rate of muscular growth ( 2). The majority of the research agrees that the number of sets performed will have a direct impact on the rate of muscular hypertrophy. For example, one may say that completing sets to muscular failure is the best way to add mass whereas another may say working to absolute failure is unnecessary for muscle building.Īs with training frequency, a large number of studies have been completed and have investigated the link between volume and hypertrophy. In the fitness industry, there is a wide range of opinions when it comes to training volume. The number of sets and reps performed, the weight lifted and total intensity will all have a bearing on overall training volume. Training volume simply refers to the total amount of work performed during each workout. Therefore, this may lead to a fine development of the legs (specifically the quads and glutes) but an inefficient development of the upper body and hamstrings specifically. Of the back of this research, the training frequency for squats would be considered optimal, however, frequency is certainly lacking for the deadlift and for all upper body exercises. Meanwhile, bench press, overhead press, row, and deadlift will be performed 3 times each over the same period. With StrongLifts, squats will be performed 6 times over a two week period. The group that trained muscle groups multiple times per week experienced more rapid gains. One particular study compared the rate of muscle growth between those adopting a “split” routine and those training 3 times per week. This means training each muscle group several times per week – instead of once. Recent research indicates that an increase in training frequency may accelerate muscular hypertrophy to a greater extent ( 1). However, evidence is mounting that suggests that this is perhaps not the most efficient way to develop size.
![stronglifts 5x5 progress pictures stronglifts 5x5 progress pictures](https://norswap.com/weight-training-2/weights.png)
Typically, bodybuilders follow a “split” strength program which involves focussing on one muscle group per session – in other words, they train each muscle group once per week. This may help to explain why so many strength programs focus on 5 x 5 and rarely incorporate sets exceeding 5 reps. Previously, the widely-held belief was that performing 1-5 reps would build muscular strength, 6-12 reps causes muscular hypertrophy and 12 reps or more would develop muscular endurance. But is it the ideal volume for driving muscle growth too?
![stronglifts 5x5 progress pictures stronglifts 5x5 progress pictures](https://i.ytimg.com/vi/Wy8-ZB9PATk/maxresdefault.jpg)
Many view the 5 x 5 as the optimal combination of load and intensity for building strength. 5 x 5 Considerationsīy searching through popular strength training programs online, it won’t take long to notice that a large percentage of them use 5 x 5. The underlying reason for this is that heavy deadlifts are highly taxing on the central nervous system and as a result, 1 set will suffice. The deadlift is the only exercise out of the 5 that fails to follow convention as only one set of deadlift is required, rather than five. Of course, this makes the StrongLift program highly appealing for novices and beginners. The StrongLifts workout routine is simple and easy to implement there are only 5 exercises to complete per week – the squat, bench press, barbell row, overhead press, and deadlift.