Stronglifts 5x5 calculator for free#

5x5 Peak PhaseĪfter 4-6 weeks of prepping, you're ready for the 5x5 peaking phase, which is where you begin to follow a 3x3 model of 3 sets of an exercise at 3 reps each. With proper nutrition and training, by the time you've reached the 4-6 week mark, you should be setting new weight maxes and seeing significant increases in strength and size (best when done in a 'bulking' phase, or calorie surplus). If, by decreasing the weight, you end up back at your original weight, then perform your exercises for an additional week at their original weights to help build the strength necessary for a weight increase. If you're unable to complete the entire 5x5 set/rep range with the increased weight then you need to reduce the increased weight to one that allows you to complete the entire program.

Stronglifts 5x5 calculator for free#

For free weights, we recommend increasing weight by 5lbs per dumbbell and by 10lbs (each side) on barbell exercises. Increasing Weight ProperlyĪfter the first week, once you're able to properly complete (focus on proper form) all of your sets at the proper weight range, it's important to gradually increase your weight in order to maximize strength gains. The entire training program is centered around being able to complete all 25 reps, so it's entirely important to find the proper weight range for each exercise. The weight should be heavy enough to where you cannot complete 6-8 reps of 5 sets, but also light enough to where you're able to finish all 5 sets. Finding the Proper Weight Rangeįocus on finding a weight range that allows you to complete 5 sets of a given exercise, at 5 reps per set (25 total reps).

Proper prepping starts with finding the proper weights to start with. During the first week of your 5x5 regimen it's important to prepare your body, allowing it to grow accustomed to this type of training.