My name is Alexander.
On this website I will explain the training program Stronglifts 5x5 Training in German.
Discover now the summary of the weight lifting program Stronglifts 5x5 in german. An excellent program to strengthen your body, make it slimmer, lose weight and of course build muscles.
Why do I create this page for Stronglifts 5x5?
Two reasons for the 5X5 training:
- At first there is practically only English information about Stronglifts 5x5, and I am sure that some people would appreciate it very much to be able to read this training program also in German.
- Then the second: With this website I would like to encourage those who are worried about training with heavy weights and are beginners.
I am quite sure that there are many people who view strength training only for muscle mountains and bodybuilders.
But that's not the case! Strength training is an excellent option:
- To improve one's own health.
- Gentle to lose weight.
- Achieve a higher level of well-being.
- To achieve fun in physical training by achieving regular success.
Quite different from the boring training on cardio machines - on which I had desperately tried to lose my superfluous kilograms.
By the way: In 2010 I still weighed 90 kilos, and through a healthy diet and regular, moderate training, I have reduced my weight continuously to about 75 kg - my ideal weight, and WITHOUT starving!!!
The workout is absolutely a recommendation!
The trick to losing weight?
But first to me!
I see myself as the most normal trainee there is.
I do it for fun, for my body, and for my well-being.
In the past I have tried out many programs myself, sometimes with very strong Thera bands, sometimes with self-weight exercises such as knee bends and push-ups, and sometimes with alternating intervals or different weight strengths, such as ten with 75%, or even 3 × 10 repetitions.
I was also informed in various portals about other training programs, such as 5-3-1 Training, VDM Training - everything was too complicated for me.
When after the first few months the first successes with power increase come, you start to experiment and try to crack plateaus and achieve new successes.
But since I never cared about a training plan, it was difficult to optimize it.
I discovered Stronglifts 5x5 in 2012.
Here SL makes work a pleasure, which is what I like so much about the program:
- Simple, suitable for beginners as well as for advanced and gets along with few exercises.
- Progressive and progressive weight, simple full-body exercises, only a few exercises themselves, and a super easy switching between two different training sessions.
You're probably gonna think I'm loaded with muscle mountains like Arnold Schwarzenegger now?
No, I'm not. I'm not.
For me, training with heavy weights is an excellent balance to sitting work, I personally enjoy it, and it is very simple and very effective.
I also have to be a little careful. with my back, which has occasionally caused me problems with scoliosis since my youth.
In short, I am a normal and natural person who simply wants to suggest the effectiveness of this program to you.
What makes training at Stronglifts 5x5 so special?
What I simply like is that the intensity increases continuously, you get along with few, but basic exercises, and thus have a greater motivation.
You know it for sure: you are in the gym, bombarded with 27 different exercises for the biceps, you are extremely enthusiastic for six weeks, you make the first progress, but after that a plateau appears in no time: you don't get any further.
Your training already takes far too long anyway, you are three times a week for 1.5 hours in the gym, plus outward trip, plus showers, and your other private life suffers.
Does that even sound familiar to you?
I was there, it brought me little, an empty purse, much, disappointment, and then at some point the membership terminated.
I do the workout at home, there I have more freedom, it is easier and also more practical for me.
What does the Stronglifts 5x5 training plan look like?
SL is a great and easy to learn training program that allows you to achieve success very early on.
The advantage here is that the training refers to a few exercises that are easy to learn and don't frustrate you with really many different exercises and alternating training plans.
One alternates between two training units, A, B: here the following exercises alternate:
- bench press
Do I need special training equipment when I train at home?
The The advantage of the training program is that you can train at home.
You don't really need a lot of training equipment, but the following minimum equipment should be enough for you to train safely and effectively:
- enough weight plates, about 1.5 times the weight of your body.
- A barbell bar.
- And a safe rack or power rack with emergency storage.
Summary of the
- The training plan is really very simple. Because it's so simple, it motivates you in the long run and the tendency to quit in the middle of it is very low.
- Here I explain my experiences to you again in detail and give you tips how you can deal with a plateau.
- Suitable safe training equipment is easy to find, you don't need more than a barbell, a bench, and a decent rack or freerack.
- Healthy eating is also part of maximizing and accelerating results.
Stronglifts 5x5 training plan
Discover the Stronglifts 5x5 training plan in this article.
On this page I will explain the Stronglifts 5x5 system in more detail:
The training is divided into the following simple exercises:
- Squats (Squats)
- Deadlifts (crucifixion lifts)
- Bench Press (Benchpress)
- Over Head Press (Over Head Press)
- Rowing (Rows)
No, there are no biceps or triceps curls because these would delay the regeneration process.
The focus of the 5x5 training is not only mass or volume, but also a hybrid combination of volume and power increase!
Because nothing is more embarrassing than asparagus in the gym, which can lift more weight off the ground than a muscleman.
Well, an asparagus. Being in a place isn't exactly attractive either.
But now we come to training.
The training is divided into two training units, Training A and Training B.
- bench press
- overhead pressing
You switch between training A and B depending on the training day.
This is what the first week would look like
|Training A||Training B||Training A|
|Squats 5x5||Squats 5x5||Squats 5x5|
|Bench press 5x5||Overhead pressing 5x5||Bench press 5x5|
|Rowing 5x5||Cross lift 1x5||Rowing 5x5|
In earlier versions of SL 5x5, it was possible to perform additional voluntary exercises, such as pull-ups or push-ups.
This is no longer recommended in the current program.
If no additional exercises are added, faster recovery will be achieved and the training program can be completed more quickly.
number of repetitions
All exercises are done in the repetition 5X5, the only exception is the crucifix lifting, which is done only 1X5.
Progressive and progressive weight
If an exercise is successful, 2.5 kg will be added to the next training session.
Exception here: The deadlift is increased by 5 kg during each workout. increased.
Practice not done?
Then try again with the same weight during the next training session.
If it doesn't work on the third attempt with the same weight, do an "unload" and reduce the weight by about 10% for the next training session.
The training program is as simple as the rules sound.
But you should not be deceived, because already after a few weeks of regular training and progressive progression you will achieve a great training success! Maybe even the first plateau...
Stronglifts 5x5 Training Equipment
In this article I explain the Stronglifts 5x5 training devices.
In this article I will tell you which Stronglifts 5x5 training devices are suitable and what I use myself.
Personally I use two dumbbell bars, so I can switch between the exercises faster.
Or prepare the next barbell bar with weights in the breaks.
However, this is not a must.
A simple 30/31 mm bar of sufficient length is sufficient for all exercises.
Of course, you could also get an Olympic barbell bar if the budget is right, but I think for most this might be too expensive at the beginning.
Of course, we can't get around putting on a few weights.
Here one should buy approximately 1 to 1.5 times the body weight.
At that time I bought used plastic/concrete weights, which I am still happy about today, because they protect the parquet floor in my rented apartment.
Otherwise normal panes are sufficient: The main thing is to have enough weight and a sufficient number.
This would be, for example, a good gradation for the beginning at 30/31 mm:
- 2 x 20,00Kg
- 2 x 15,00Kg
- 2 x 10,00Kg
- 4 x 5,00Kg
- 4 x 2,50Kg
The large 20 kg weight plate is also approx. 35 cm in diameter.
Size of discs
There's one more thing:
A large weight plate should be used for the crucifix lifting exercises.
Approx. 35-40 cm diameter is excellent. As a rule, these 20 kg are heavy.
Because too often there are only small 10-15 kg iron discs, resulting in the barbell bar grabbing too low when you are crucifixion lifting.
Not so effective, and also not so gentle for the back.
You may be a bit inferior to get the appropriate Olympic altitude, but it's not really practical.
Just buy something neat right from the start, listen to the advice, and save yourself stress and work in the long run.
The most important thing: a safe rack or power rack
If you train at home you won't get the chance to buy a safe rack or power rack.
There are plenty of videos on YouTube that show you what happens when you can't put the bar down properly and hurt yourself.
Without a rack with safety pins or emergency storage, sooner than later your training is simply dangerous and negligent if you train alone at home.
I know some people won't believe it, but sooner than later they'll feel it when they can't get the weight off their chest or under the bar.
A cheaper model is often sufficient. The main thing is that it can take your weight....
Special lever handle benches often have no emergency rest, or safety pins.
Only look fancy, but are not usable for training at home.
I also know here that some people don't want to believe it, but also here sooner than later, during training you will reach your limits and be happy if there is an emergency tray!
Gloves, Straps, Belts
However, according to official advice, gloves should be avoided during exercises such as crucifix lifting, as they may alter the diameter of the grip and reduce the strength in the hands.
But you have to test it yourself...
- Straps should not be used at the beginning, if at all then only talcum powder.
- Weight lifting belts should also not be used in the initial phase because there is a danger that abdominal and back muscles could be weakened.
In advanced training, however, these aids can be suitable if you practically want to get the most out of your exercises at short notice.
I would try to come up as long as possible without any aids, and if only for individual exercises, to use them on a short-term and sporadic basis.
What do I need as a minimum of equipment and accessories:
- one barbell
- sufficient weight plates, approx. 100-150 kg.
- Two large weight plates, diameter approx. 35-40 cm.
- a rack like Freerack, Squatrack with emergency rack or Powerrack
And you're good to go!
Stronglifts 5x5 Nutrition
Discover in this article the best Stronglifts 5x5 nutrition.
In this article I will explain to you how the healthy Stronglifts training diet can look like.
I admit it right away: until 2010 I fed myself extremely unhealthy!
My previous unhealthy diet:
- Pizza, too many carbohydrates, noodles and bread were on the menu almost every day.
- Vegetables and fruit were the exception rather than the rule. Rule.
My weight at the beginning of 2010 was 90 kg, approx. 20 kg overweight.
Through a healthy diet and the right training I have reached my desired weight of 60 kg, I noticed: I am by nature very slim! And by muscle building nearly 15 kg fat-free mass reached and weigh now approx. 75 kg!
My experiences with healthy nutrition and weight loss help me to give you healthy nutrition tips!
I will divide this article into the following sections:
- Prohibited food
- Healthy food
Which foods are taboo?
It is important to know which foods make you sick or fat first, this makes it easier to leave them out of your diet!
Or to put it another way, which foods can sabotage or unnecessarily complicate your training success.
First and foremost are flour / wheat flour or cereal products with a high starch content, such as:
You've probably heard somewhere that athletes who take care of their diet rarely or never consume these products.
The story with carbohydrates recharge and Pasta party is by the way absolute nonsense, more I also nothing to say to it.
Whole grain products are even worse because the shell contains even more harmful substances such as lectins, gluten and phytates and pesticides.
In the crust of bread, cake, dough, by the way, there is acrylamide (carcinogenic).
Acrylamide is formed when carbohydrates are baked at certain temperatures.
If you want to eat healthily and optimally and achieve maximum results during training, cereal-based foods are taboo from now on.
Which foods are additionally bad?
- Salty sausages or processed meat products such as salami should be consumed in moderation. These contain too much animal fat and also too much salt and too little important protein.
Which foods are healthy?
- Vegetables, fruit, you can eat in large quantities!
- Low-fat meats such as poultry or beef are suitable for meat.
- And for snacks or other healthy snacks, nuts, dried fruit or dark chocolate are suitable.
What about dairy products?
Here I am quite honest: are dairy products not really the healthiest form of nutrition, since they are often contaminated with antibiotics and hormones, and can also bring the acid-base balance in your body into a bad balance, I myself occasionally eat protein-rich cheese products such as Parmesan.
I don't like drinking milk myself, it makes me sick!
How many carbohydrates are suitable per day?
From cancer research and diabetes treatment, the guideline of approx. 1 - 1.5 g carbohydrates per kilogram body weight was developed.
- With me that would be with 65 kg approx. 60-100 g carbohydrates per day.
Personally, I find that 100 g of carbohydrates a day should provide optimal care, the insulin level should be normal and there should be no harmful health effects.
In the longer term, 300 g carbohydrates per day are risky, as they can lead to diabetes, and also to an increased risk of cancer.
Besides, a normal portion of noodles already has about 150 g carbohydrates!
Maybe there was some bread or rolls to eat. Breakfast,and drinking a coke,too?
So you see how easy it is to get fat.
- The excessive amount of carbohydrate supplied by strength athletes and endurance athletes is thus proven to be harmful over a longer period of time!
If one "burns" the additional carbohydrates during strong training (from a physiological point of view there is no such thing as burning carbohydrates, but one can imagine it simpler), they burden the pancreas, and the increased insulin level blocks many hormonal processes, including muscle build-up.
Proteins and proteins
Healthy sources of protein and proteins:
- Lean beef
A range of 1.5-2 g protein per kilogram body weight has been found to supply the body with the optimum amount of protein.
Whether you increase this for your training, you should experiment.
But remember this much: more protein does not necessarily mean faster or bigger muscle building.
Filling you up with artificial or processed proteins from protein powder will not help you with a bad diet in the long run.
But if you eat well, you are welcome to experiment with protein powder, but this is an expensive way to add protein.
I get gas from it, and I don't use it anymore.
Fats in the diet
In order to have enough calories for the day, healthy fats are recommended:
- olive oil
- Or also oils from nuts
- Dark Chocolate
Fatty meat is rather less suitable, since animal fats are an storage for stress hormones, pesticides, and antibiotics.
Conclusion - healthy nutrition in training
- Fresh fruit, lots of vegetables, lean meat, moderate use of carbohydrates to protect the pancreas and insulin levels, and enough calories from healthy fats give you everything you need for a healthy diet of micro and macro nutrients.
- Bread, pizza, pasta, noodles and cereal products are not included.
Stronglifts 5x5 Experience
Discover my experiences with the Stronglifts 5x5 training in this article.
I discovered Stronglifts 5x5 in December 2012.
So my experiences are more representative for beginners than for those who have been training longer.
My training before SL 5x5
I admit that before Stronglifts 5x5 I had trained occasionally with resistance training.
Strong Thera bands at the beginning, self-weight exercises later (pull-ups, push-ups) and quite later training with free weights were added.
At some point rubber bands and pull-ups are no longer fun.
With free weights I trained sometimes with 1x10 at 75% of the maximum strength, sometimes with 2x15, or sometimes with three times ten repetitions.
Although the first successes (increase in strength) came in even shorter time, I tried very early to experiment with number of repetitions or weight (volume and intensity) to achieve better results (to give more weight or more repetitions!).
You have probably already seen this in the number of different types of repetitions.
It wasn't really fun because it ended in countless experiments, training plans and open questions.
And the motivation somehow didn't show up either.
I didn't have a plan or routine back then.
Besides, I was then, and still am today, not a friend of rigid or fixed Training plans with too many exercises, or a too complicated training program.
Here the SL 5x5 training is completely different: simple, uncomplicated, and few, but important full body exercises.
Stronglifts 5x5 in December 2012
In 2012 in December I found over three 5x5 corners as well as the corresponding application for iPhone and iPod.
I thought to myself: follow all advice and start again, right from scratch!
The emphasis is that advanced and beginners should start at a minimum weight to internalize the exercises, intervals, and recovery time.
It makes absolutely no sense to start with a too high weight, because then the progression in training immediately comes to a standstill.
And of course the motivation also suffers very quickly.
- Start with the smallest weight.
- Starts with an empty barbell bar.
- If you use a 30/31 mm barbell bar, then regardless of whether you are a beginner or advanced, start at the lowest possible weight: 20 kg for all exercises, crucifix lift at 40 kg.
After eight weeks with this workout
So it happened that I could train three times a week and could put more and more weights on it.
But still about 8 weeks it was so that I had reached the first plateau.
What does Plateau mean?
Quite simple: what you used to be able to do you have now increased by about two kilos. But now you can't do the number of repetitions clean anymore.
You'll try it again in the next training phase, but you won't be able to achieve greater intensity here either.
So there's not much left to do on a plateau:
- You can increase the regeneration time: so instead of three times a week, only twice a week or just once a week. train.
- You can go there and try the same weight a second or third time.
- You can extend the breaks between intervals to three or five minutes.
- And if it doesn't work anymore at the third attempt, reduce the weight by about 10 %.
That's what it is with me.
Three times a week training was too much, I didn't feel like training with sore muscles.
I would have had to train again with sore muscles, which I personally don't enjoy at all.
So I reduced the training to about every 5-7 days.
Today it's different, today I've changed back to training three times a week.