The Stronglifts 5x5 program

[Mido]

Hi, I've been lurking these forums for awhile now, and a couple months ago i discovered the stronglifts 5x5 program here and decided to try it out.

I'm 6.1 ft tall and i weigh 72kg/158,4lbs (10% bf maybe, i'm naturally skinny)
these are my current stats:

Squat= 145kg / 319lbs
Bench Press= 60kg / 132lbs
Barbell Rows= 55kg / 121lbs
Overhead Press= 42.5kg / 93.5lbs
Deadlift= 125kg / 275lbs

Even tho my strength increases have been amazing(still rising) i have a hard time putting on weight (I've put on about 1kg/2.2lbs muscle since i began).
I was doing the anthony ellis program before 5x5 and then i was putting on mass 3x faster than now(I've never counted calories tho)

I'm not sure if i should keep going or change program again, however i'm not very experienced so anything you guys recommend?

 

[Purefilth]

Youre doing a strenght training programme. Therefore you will get stronger, as you get stronger you'll get a bit bigger. If you want to gain mass alone then you should do bodybuilding.

That means longer sets less rest and more time under tension and lighter weights. (lik working at 60% of 1rm)

Calories are hugely important. If you don't have excess caloric intake then you wont grow - its that simple.

Protein intake should be around 2g /lb bodyweight and carbs should be about 2.5 x more than that.


Diet is 70% of growing or cutting and to be honest - its the hardest part.


Aim for small gains (like 1 kilo /2.2lb per month is EASILY achievable) they all add up by the end of the year.


Having targets helps.

 

[switch]

stronglifts is just starting strength with more sets. the guy who advertises the system is just a crook who read ripptoe's stuff and then represented it in another way.

its a strength program dude, it wont do jacksh!t for your goal which is to add mucsle to your sqeaky little frame.just go back to ellis, also consider steroids if its a viable option.

 

[Mido]

The reason i tried the 5x5 was because i wanted to be strong so i have something to back-up my body with, else i would have sticked to ellis.
but yeah i missed that 5x5 was for strenght only

i can imagine it's a good ground for future training tho

 

[Purefilth]

of course its good ground for training - its just not the programme you need to use if your goals are Mass.

 

[TheStig]

Yeah dude strength has not much to do with size. As you get stronger you'll change a bit, but you'll get denser and more compact muscles instead of the raw size that you're looking for.

And like Purefilth said, losing or putting on weight is mostly diet. Gotta diet the right way, coupled with bodybuilding training to put on as much lean mass as possible with as little fat as possible. In your case though it sounds like you could put a bit more fat on and be fine because of how skinny you are starting out.

 

[Krueg]

I would only recommend changing a program when progress has come to a halt. The last 8 months I was running 5/3/1 and started out making decent progress, but for the last 3 months my core lifts have been stuck at the same weight. This could of been my fault, but I felt I needed to switch things up to keep progressing on a different level.

 

[ProDJ26]

Everything you eat needs to be doubled maybe even tripled

Try this gainer shake

2 Cups Milk
2 Scoops Chocolate Whey
2 Tbsp Peanut Butter
1 Cup Oats
1 Banana