Posted on 21 Sep 2013
4 min read
There comes a point in every bodybuilder’s training regime, usually about the time you’re doing a triple drop set of lat raises and you struggle to finish a set with 5kg dumbbells, when you think, “Oh fuck this, I want to be strong!”
This happened to me around 18 months ago.
So the next day I Googled “strength training” and clicked on the top result.
The rest is history.
I’ve used that phrase for dramatic effect – sadly I haven’t gone on to be an international standard powerlifter.
Stronglifts 5×5 is the brainchild of one Mehdi Hadim, ‘The New Muscles from Brussels’.
Now Mehdi is not the biggest guy ever, but then you don’t need to be built like Lou Ferrigno to know what you’re talking about (except Ian McCarthy, he literally knows sod all).
Stronglifts is the antidote to a series of embarrassing events in Mehdi’s life which include losing an arm wrestle to a woman and constantly hitting plateaus when trying out the latest fad workout.
The programme itself is based on the 5×5 workout pioneered by everyone’s favourite bodybuilder Reg Park, and also the similar regime devised by legendary American strength coach Glenn Pendlay.
On the about me section of the Stronglifts website, Mehdi shows us his PR squat (5 xΒ 374lb at 176lb body weight) and a 451lb deadlift.
He had my attention instantly.
Now pay attention here because this is going to get complicated.
Stronglifts plays out like the plot of a Shakespearean tragi-comedy:
| Exercise | Sets | Reps |
| Squat | 5 | 5 |
| Military Press | 5 | 5 |
| Deadlift | 1 | 5 |
| Exercise | Sets | Reps |
| Squat | 5 | 5 |
| Bench Press | 5 | 5 |
| Barbell Row | 5 | 5 |
You alternate workouts every other day, or, if you can’t be arsed, Monday, Wednesday and Friday.
And breathe…
You can try to do 5×5 on deadlift, but you’re likely to injure yourself, so a single balls-out heavy set of 5 reps is advised.
Also, your lower back is gonna be pretty wrecked from squats and to an extent the military press.
So, if you’re going for a pro-card then this obviously isn’t the programme for you.
Stronglifts is designed for the hard-working bodybuilder who wants to lift like Mariuz Pudzianowski but can only spend 45 minutes a session in the gym.
The principle is that to an extent strength=size, but size doesn’t necessarily=strength.
Mehdi backs this up with the fact that the best bodybuilders ever all had a background in strength: Schwarzenegger, Park, Coleman, by way of definitive argument.
Mehdi urges people to try this programme for a minimum of 12 weeks, and not to go too heavy in the first few weeks.
Just get used to the make-up of the sessions during this initial period.
Each session you’ll add 2.5kg (5lbs) to the bar, so, again, don’t start too heavy or you will plateau quickly and lose motivation
He also tells you to never use a spotter – if you can’t lift the weight for five reps, you’re going too heavy.
For more tips, check out Stronglift’s regularly updated YouTube channel.
I have a lot of respect for Mehdi.
If his story is true then he’s really taken a lot of time to create something different.
Not only is Stronglifts 5×5 a workout, it’s almost a lifestyle.
There’s an online community of over 30,000 members (and growing) who all swear by the programme.
If you subscribe to the website you get regular tips and updates which are useful… for a while.
The site itself used to look about as dull as Kate Moss’ weekly shopping list but it has since been jazzed up to look a bit more interesting.
I followed this programme for 12 weeks and I gained a lot of strength.
It becomes a state of mind when all you’re doing is lifting strong.
Indeed, some of the PRs I achieved during the course of Stronglifts I’ve still not beaten some 18 months on.
Pretty impressive, huh?
One word: squats.
Now I love squats, I really do, but consistently doing them three times a week for 12 weeks without any proper deload will take its toll whether you’re healthy or not.
After seven weeks I started experiencing some knee joint discomfort and groin pain.
I decided to cut squats down to twice per week which managed to solve the problem.
Saying that, my legs ballooned in size, so much so that I still struggle to buy shorts.
Then again, those in the fashion world seem to think the average male is on the Alexander Litvinenko diet.
Stronglifts 5×5Β is a simple, honest and effective programme for those looking to gain strength.
To be honest, it’s psychologically more challenging than it is physically.
By this is mean, it’s a mental challenge for your average gym rat to go 12 weeks without a single chest fly, lat raise or even bicep curl.
If you’re reading this and don’t think you could do that, you’re probably right.
All in all, with Stronglifts Mehdi really has invested a hell of a lot of time in something he’s passionate about, and it shows.
Christ, he’s actually written a 200+ plus page document to supplement the programme which includes diets, success stories, tips for breaking plateaus, and more advanced workouts for the seasoned lifter (Smolov for Squats).
So, if you want to give it a go, then please check it out.
If not, I just don’t care.
If you’ve tried this workout – or you’re thinking of giving it a go – we’d love to hear from you.
Just get in touch via the comments section below.
Until next time, lift smart and lift strong!
Having spent every waking hour of his childhood swimming, Greg now works, lifts, eats chicken and travels. He is our (un)masked Zorro of bodybuilding academia.
In my view, a very imbalanced program.
Basically, you’re working squats 12 times in 4 weeks, but bench, row, press, and deadlift (deadlift only 1 working set each time) only 6 times in 4 weeks.
I like the focus on the basic movements – and the squat is an awesome exercise, but, sorry it simply can’t replace everything else.
I also don’t believe Mehdi’s story.
He says he was a bodybuilder – even though he also describes himself as “skinny fat” and weighing only around 135lbs at the time.
If that wasn’t enough, he was beaten at arm wrestling by a girl.
All this until he discovered heavy squatting.
In fact, he bad mouths bodybuilders as if they are all weaklings because they don’t really lift (mind you, while he squats heavy his bench is laughable).
Of course, he says that there are exceptions – Arnold, Coleman, etc – but then references a video of Cutler struggling with around 400lbs at deadlifting as if that means he was maxing or something.
Indeed, he implies that Cutler is a weakling – which is deception pure and simple – since he is, in fact, much stronger than Mehdi.
So, I think Mehdi, who has no real credentials, is full of it, and that you’re a lot better of going with someone who has real credibility: Mark Rippetoe and Starting Strength.
Or better yet, find a program that allows you to achieve what you want and need.
Which, in most cases, will include squats, bench, rows, presses, and deadlifts.
You’re just not attempting to become a human frog.
Hi Jon
I agree largely with your comments, for sure this isn’t an advanced strength programme.
I love the idea of squatting that often but it’s simply too much, more than your average gym rat will do in a year.
Medhi’s strength article is kind of convenient as ALL bodybuilders are strong, Coleman was something else but you could say people like Jonnie Jackson & Stan Efferding are probably stronger but nowhere near as successful.
Also, no idea how Lee Haney was on strength??
In all, I’m impressed by the workout, more so how many people he has on board, the online community is huge and unless he’s made most of these profiles himself then they all swear by it.
I agree that he has a certain arrogance as if stronglifts is the only credible way to build strength.
Have you tried Mark Rippentoe’s programme?
We’re always looking for contributors if you fancy writing a bit about it?
One of our other writers has just started Jim Wendler’s 5/3/1 programme, he’s an absolute unit and probably a far more reliable source!
http://www.jimwendler.com/2011/09/531-for-a-beginner/
I am in week 4 of Stronglifts 5×5 and am very pleased with the results.
Already stronger and more firm and have lost fat and gained muscle already.
Have not done one faggot bend and my arms have never been bigger… whole body has gained muscle… I get caught by my wife looking in the mirror just tripping out on how fast I have improved… so it does work!
If you are the type of person that does 12 chest workouts on chest day then don’t try it – just continue with what you are doing because it is too easy.
Cheers for dropping by Rico, glad you’re enjoying the programme.
How much more are you lifting now?
I’m on around week 9 of this programme and I gotta tell you – it’s something else.
I used to be in the gym, working largely with isolation exercises and occasional compounds doing 10 rep sets and feeling like a failure if I couldn’t squeeze out the 10th rep in set 3.
Since starting this programme, I’ve become much stronger.
My 5×5 squat was somewhere around 60kgs at the beginning – now I’ve just plateaued at 95kg and will realistically hit 100kg by Christmas with full range of arse to the grass motion.
My deadlift was at approx 80kg at beginning and this morning I cleared 140kg (1.5x bodyweight) and am going to try for 150kg this friday.
My arms have swelled without a single curl or kickback or anything other than the compounds in the programme.
My quads are now rock solid and huge.
I really recommend this programme if you’re starting out or looking for a way to starting moving heavy weights.
Admittedly my chest has shown less improvement, though it has always been very, very weak.
I started at 40kg (I know, I know, what a pussy) and I’m now at 65kg.
Overhead press is at 50kg from starting at 20kg and bent row is around 75kg starting at 35kg.
A lot of internet broscience types complain about squatting 3 times a week – that’s why you start light and build up with correct technique.
I’ve not had a single injury from this yet (touch wood) and as you can see from my gains above, I have been pushing what I can lift as hard as possible.
One thing I will say though, it’s not ideal for getting a 6 pack.
I’m eating like a horse on this and showing gains everywhere, including a little round belly.
But it’s the winter months so I don’t mind layering up!
Also, ignore Mehdi’s constant desperate pleas to join his inner circle thing.
Just do the programme and don’t miss days and be consistent.
God knows why anyone would want to pay Medhi $10 a month or whatever for him to tell you to squat more often.
Hi Mike, love the write up, looks like you’re making excellent progress!
I just unsubscribed from Medhi in the end, agree that he gets pretty annoying, but then again it is a business and he needs to make money.
There are a few tips for breaking plateaus on the site like doing 5×3, check them out and good luck with the gains!
P.s. Women don’t really care about 6 packs, I wouldn’t worry!
Hi, I’m 52 years Oldsberg, haven’t been training since I was 30ish.
Now I’m at week 6 and the result is simply mindblowing.
My arms have never been bigger, including my forearms.
My back is wider and thicker, and my legs is stronges and bigger.
My chest is also good, if not so good as other bodyparts.
Due to lack of a serious squat rack, I do deadlift 5×5 twice a week, but will invest in a rack around mid December.
I don’t agree that my bodyfat will “melt away”, quite the opposite, but I think it’s better to be a bit bulky than to eat to little protein.
Summer 2014 is not around the corner anyway!
52 years old of course, and my spelling control is in Swedish mode… π
Hey, I’ve been lifting weights for two years now.
I’ve tried a lot of routines and by far MI40 gave me the best gains.
But the problem with that was my strength was not improving and it was basically a “pump” based program.
I play soccer on my non gym days and I noticed my athletic performance was not improving but I just looked buff.
I know that 5×5 program is 3 days a week, so I’m thinking of trying it out as I can dedicate 3 days to soccer.
I eat around 11 eggs a day, a half a litre of milk, veggies and fruits.
You think I will get gains if I play so much soccer?
Please advice as this question has been bugging me a lot.
And yeah I’m 5’9″ and weigh 70 kgs, mesomorph.
I have tried this routine out and, simply put, it definitely works, here were my gains(kg):
Bench press: 100-120
Squats: 120-150
Deadlift: 190-220
Overhead press: 60-80
Barbell row: 70-90
Personnel stats: 6’3, 93kg, 11% body fat
I recommend this routine to anyone who is hitting their natural plateau and is fed up with spending hours in the gym doing crappy isolation routines with minimal gains.
It is definitely worth cutting the squats down to twice per week once you start squatting some serious weight or squatting heavy once per week and twice moderately.
Hi “Trout face ape face horse face cat fish beard”… someone got drunk and went on deed poll?
Your numbers look great, particularly the deadlift.
Have you tried any other strength programmes?
I was doing twice the number of reps and eating more than I am now with a bodybuilding routine, some strength gains but minimal.
Switched to the 5×5 routine, eating slightly less with better muscle and strength gains.
It definitely worked for me.
Have been doing it about 3.5 months now with 10lb to 15 lb weight gain.
Ectomorph body type, getting thicker muscles everywhere.
Did the bodybuilding routine for 6 months.
Almost 51 years old.
I’ve been on this program for about 12 weeks now and the gains are phenomenal.
My squat has increase from 65kg x 5 to 100kg x 5
Bench has gone from 50kg to 70kg and I will try 75kg next week
Deadlift has gone from 80kg to 110kg
Military press has gone from 35kg to 50kg
Rows have gone from 40kg to 60kg
Admittedly I neglect rows so the improvement here could have been a bit more.
I also add in other exercises such as incline bench, weighted dips, pull ups and hang cleans.
However, I’ve been using the same 5×5 principle for these exercises and I’ve seen huge gains in them too.
I’m in the best shape I’ve ever been in.
I don’t follow a strict diet although I like to eat healthy.
I’m not on any supplements and I’m still making consistent gains.
I’m thinking of trying creatine once I start to plateau but 12 weeks in and there’s no sign of that happening yet!
Oh and the best part?
Most weeks I’ll only do 2 workouts with some pullups, press ups and pistol squats done at home on my off day.
I’d recommend this workout to anybody.
My friends give me a bit of stick for the amount of squats I do, but hey, it works so you can’t really ask for much more.
Hi Luke
Thanks for stopping by!
It’s only natural people question the programme, like I said, it’s a psychological challenge as much as it is physical.
It all depends on what your goals are; powerlifters, Olympic lifters and to an extent crossfitters will all squat at least twice a week whereas if you’re just looking to add 5lbs of muscle to your frame for vanity reasons, you probably won’t want to.
Glad to hear it’s going well, gains look great!
Creatine is a great supplement for people doing 5×5, increases strength/power.
If you’re in the UK, I reviewed this Creatine Monohydrate which is the one I use, hasn’t let me down yet:
http://www.gym-talk.com/activate-nutrition-creatine-monohydrate-powder-review/
Good luck with the rest of the programme.
Greg
Nice wee write up on the 5×5 workout.
I tried it out about 2 years ago and made some impressive gains, since I was just starting weight lifting I started from the beginning with zero weight on the Olympic bar (so just 20kg) and by week 12 my squat was at 100kg, bench at 75kg, deadlift at 90kg and row at 60kg.
(Which considering I was at uni where my diet was, let’s say, “changeable”, and I definitely met my 21 units of alcohol per week, I was really impressed by the gains, also my legs ballooned in size!)
What I particularly like about this is that after the first couple weeks I was eager to get back to the gym and see the weight rack up on the bar!
After changing my workout to circuit training using mainly bodyweight for the past year, I am thinking of re-doing 5×5 for the new year again.
Just downloaded the wee 5×5 app and hitting the gym tomorrow morning.
But since it has been over a year since I last lifted a barbell think I will start on an empty bar again and get myself adjusted to that form of training once more!
With regards to supplements, I try eat purely healthy fresh foods, but often it can be a struggle can anyone recommend any good protein powders?
Cheers
Hi Alfie, thanks for your comments.
I massively agree with your statement about the programme making you want to go back to the gym.
Sod all those ‘bodybuilding motivational’ platitudinous videos on YouTube, for me the greatest motivation is putting more weight on the bar than last time!
If you’re looking for a cheap but highly effective whey protein then I highly recommend Go Nutrition’s Go Whey 80.
You get a lot of bang for your buck and tastes fantastic (link below).
Anything else you need, just gives us a shout, good luck with your latest cycle!
http://www.gym-talk.com/go-whey-protein-80-review/
Greg
I have been using Stronglifts 5×5 (and the App) for 11 weeks now and it has really worked for me.
I am 43, 5’9″ and currently 93kg body weight.
I was 87kg body weight when I started in early November and I took 2 weeks off the programme at Xmas.
I had lifted using the split routines for over 25 years so I started heavier than the recommended empty bar.
My improvements are as follows:
Squat: 80kg start to 145kg PB
Deadlift: 100kg to 185kg PB
Bench: 30kg dumbbells to 50kg (I avoid barbell bench due to previous shoulder injury)
Barbell row: 70kg to 100kg
Overhead press: 50kg to 75kg
I agree that the squats are hard work three times a week and after a previous deload at 125kg, I have hit the stage again where 48 hrs rest is not enough, so I may reduce the squats to twice a week or work through the pain until I hit the deloads and drop to 5×3 as the programme recommends.
The only supplement I take is creatine and it’s great fun warming up with other people’s max lift!
Hi Steve, fantastic results there good shout on the squat ideas as well.
Keep up the good work!
Greg
So, I am considering this program, I haven’t done it yet, but one of things I really like about it is that you squat 3x a week (every workout).
I lift MWF right now and squat during each workout.
I typically alternate between high-bar back squats and front squats.
I’m going to go out on a limb and say that I think the emphasis on squats is partially why the program works so well.
Squats are “The king of all exercises” for a reason.
The hormone response from equating might be why the gains are so significant for the other lifts as well.
Just my thoughts.
Hi guys,
I’ve just started this program and have one general query that I’d love some feedback on.
Firstly I’m in my fifties and I ski and Surf and want to get generally fit and strong for those activities.
I’m not into bodybuilding as an end in itself although I am looking forward to be looking in better shape.
Where does the whole cardio element fit into this routine?
Is it enough to get strong or should you be running/swimmimg as well to build stamina, and if so should this be done at same time as a 5×5 session or seperately?
Any feedback much appreciated,
Alan
Hi Alan, where do you live to be able to ski and surf? I want to move there!
If you’re just looking for pure strength then cardio is probably not advisable to go along with a high calorie high protein diet.
However, as explained this workout gives you ample time to get some cardio in on rest days without effecting strength gains.
I’m highly biased as an ex-swimmer but I believe swimming represents the best form of cardio you can do on the programme, with the strain on your joints with lifting heavy, the relief of being fully supported in the water is priceless.
I think unless you’re looking to compete in powerlifting then why not do a couple of cardio sessions on rest days.
The programme will build general fitness but no real harm in doing some low intensity running/swimming.
Hope this helps, good luck with the rest of the workout!
Hi Greg,
I live in Ireland so I get to surf regularly but skiing is a once/twice a year trip so no training on the job – got to hit the slopes in decent shape!
Thanks for the feedback. I’m gonna work some swimming into the lay days and see how I get on.
Thanks for the feedback – much appreciated.
Alan
You’ve thrown me a curve ball there Alan!
Good luck with the rest of the programme.
Excellent write up.
I am on week 2 and loving it so far.
Deadlifts and Bar Rows are new to me, but have gotten over the award feeling of doing them in the gym.
This program makes it exciting to go to the gym and I look forward to the massive gains!
Hi Bill
Thanks for getting in touch, glad you’re enjoying it.
Let me tell you, there’s nothing cooler than deadlifting a loaded bar.
If it feels awkward then I feel for the other people in your gym who aren’t doing it!
I got the same feeling, screw all these “bodybuilding motivation” videos, nothing is a better motivator than lifting more than you’ve ever done before.
Good luck with the rest of the programme.
I substituted pull-ups for squats in Workout B.
Love the basic compound movements, will stick on this for some time.
Could you also get good results doing a 3×8 or 3×10 routine to switch it up?
What are your thoughts on sets/reps?
I know what the official 5×5 guide says.
Hi Dan, sounds like a good shout.
3 x 8/10 on these compound lifts would undoubtedly build muscle but not so much strength which is real emphasis of the workout.
If you look at an advanced strength programme like Jim Wendler’s 5/3/1 then once the main strength work is done you do 3×10 on more isolation or assistance exercises to aid the big lifts.
Give it a go if you want to add some variety but it probably will hinder your strength progress to an extent.
Mainly just with recovery if you do too many additional exercises after all that compound lifting.
Good luck with the rest of the programme, let me know if you need anything else.
Greg
I’ve been doing a 5×5 program for a year now.
Almost everyday I bench press, squat, overhead press and dead lift.
That’s it!!
It takes no more than 40min.
The shape of my body has changed dramatically from skinny to ripped and classic V shape.
I have strong mid section with nice abs and do NO crunches.
My arms have also gained size with NO curls, and of course my legs and butt look great.
Simplicity and consistency.
That’s what we like to hear Bryant, keep up the good work!
good work!
I just started the program this week, I like the setup – it gives me something to look forward to by seeing gains each workout.
I may have started the bench too heavy though at 245lbs.
I was able to do all 5 sets but it wasn’t easy.
The other exercises I haven’t done for about 10 years so I think it will boost up quick!
Also I’m eating clean so it may hinder some of my strength gains but I’m hoping it will drop some weight while building muscle which I believe is possible.
I just started this 5×5 program today and I gotta say it feels weird as I always did the split workouts isolating certain muscle groups.
I’ve been told these types of compound lifts are good for building strength, my question is does it help with gettin cut?
I’m 6’2, weighing at 170, I eat a lot and I’m trying to get cut as well as add some weight (muscle).
The benching is easy for me so I started off at 135, everything else is fairly new to me.
Today, after the compound lifts I incorporated dumbbells for chest, two machines, and the … shit I forgot the name the but rope things, where there’s a pullup bar in the middle.
I also did triceps.
Has anyone who used this program added in accessory training or got some definition while doing this?
Hey everyone.
I started Stronglifts less than a month ago and it is amazing.
I am 5’10 and weigh 180 lb.
I have gone from:
Squats: 90 lb -170 lb
Bench: 92 lb -122 lb
Row: 92 lb -147 lb.
OH Press: 62 lb – 100 lb
My physique is getting better and better every day.
I recommend this program for anyone no matter if you are: skinny/fat, young/old, beginner/advanced, and so on.
I hope to update this in a month or two.
Hey all,
I’m from India Height 5’8, weight – 85 Kgs.
I started Stronglift 5X5 sometime back and am in week 8.
And results are in simple words… outstanding
1. Squat – 45lbs – 190 lbs
2. Deadlift – 90lbs – 235 lbs
3. Overhead Press – 45lbs – 115 lbs
4. Bench Press- 45 lbs – 115 lbs
5. Rows – 70lbs – 135 lbs
6. Chin ups – 2 – 10 reps (single try)
7. Pull Ups – 1 – 7 reps (single try)
8. Handstand push up – 1 – 7 reps (proper form)
So YES..I gained strength.
As far as definition is concerned… all we need to do is to ensure what we eat is clean.
All the best.
Great numbers Amarjit, keep it up!
Greg
Hi all,
Read about this for the first time tonight.
I am on the other end of the scale to quite a few of you, as I am currently 18 years old, 6 foot tall and weighing in at a laughable 63kg.
A question for you all, I also recently heard about the GOMAD diet, which helps to add on weight and fat, which will obviously make it easier for me to add muscle.
Is it okay to use the two in conjunction with each other?
I’m not quite sure.
Hi Ryan
I really don’t see why not.
The GOMAD programme is probably for more experienced lifters as it’s somewhat hardcore.
If you want a good, introductory workout programme then Stronglifts is definitely for you.
You’ll still squat three times a week which’ll help you pack on muscle for sure.
Good luck, definitely give it a go!
Greg
After some advice before I kick this program off.
I am female, 5ft7, 69kg.
At present can 3x100kg squats, 3×105 deads.
Unsure what weight to start for these 2 as I would like to be able to do more than one set of the above weight.
I am thinking of maybe starting with 70kg for each and slowly increasing with each workout.
What are your thoughts?
Hi Kellie
You’re right to bring this up as Stronglifts states you should start with an empty bar.
You’re clearly a more experienced lifter so my advice would be to follow the 5/3/1 principle.
– Start with your 1 (in this case 5) rep max for each exercise and take 90% i.e. if your 5RM is 100kg, take 90kg
– Week 1 start with 65% of your 90%, in this case 58.5kg (you can decide to round up or down)
– Each workout aim to add 2.5kg to the bar.
It may seem light to start with but you obviously don’t want to plateau too early.
Early on you can also make small tweaks to your workout to make a lighter weight harder i.e. pause at the bottom of each squat/bench press rep for 2-3 seconds.
Hope this helps,
Greg
Hi Greg,
Makes a lot of sense, thank you so much for replying.
Will definitely make this my starting point.
Thanks again π
I’m on the program as well!
How do you all start off so heavy?
I was only 63kg when I started and am now 70kg but I still have trouble increasing my squats?
Managed a pb of 72.5kg last session but boy was it hard!
I eat mostly cleanly so what do I need to do?
My numbers seem low compared to yours and I can’t increase every time!
I have to squat a couple sessions at the same weight before I feel comfortable adding 2.5 kg again π
Any advice?
Hi Chris
Everyone responds differently to strength programmes but the fact that you only started c. 10kg lower than what is now your pb for squats suggests you need to start off lighter, get your technique right and build confidence in your lift.
What height/bodyweight are you currently?
How are you finding other lifts?
Roughly how much protein/carbs are you consuming per day?
There could be myriad factors that are affecting your gains but it might just simply be your technique.
If you’re already struggling to add more weight then I’d say you need to go back to the start and start with maybe 5/10kg on the bar.
Let you know how you get on.
Greg
Hey Greg,
I’m 16 years old and I recently (approx. 2 months ago) started Stronglifts 5×5.
I’ve always been relatively tall and fat, right now I’m 6’1 and I weigh 249 LBS, but even with this I’ve been starting to get more motivated and more serious with committing to the workout routine.
I started out struggling to lift even just the bar by itself doing a bench press, which is simp