On-ramp - how many weeks to break your PR. By default we estimate your 1RM based off the last time you did that exercise (or the strength level you picked during the app onboarding). Tap the e1rm value if you want to calculate it based off yourbest rep x weight x rpe. 
Estimated 1 rep max - how much weight you can lift for one rep. But you can tweak those starting weights to your liking the following settings: You no longer need to create your own Madcow program, it's all done for you, which saves you a ton of time entering things! Madcow 5x5 Settingsīy default StrongLifts will take your current best lifts to calculate your starting weights for Madcow 5x5. The weights will progress automatically, including when you fail reps. StrongLifts will automatically alternate three three workouts and exercises, every time you lift. With the right exercises, sets, reps, and weights. Go back to the homescreen, and you'll see the three Madcow 5x5 workouts created for you. Check if the starting weights look good to you, then tap "Get Started". Set your starting weights by entering your estimated one rep max and progression. Go to home - edit - program - select Madcow 5x5 - tap "start program". Starting v3.6 of StrongLifts for iOS, you can now log Madcow 5x5 by simply picking the template. PPL (Push, Pull, Legs) and PHUL (a mixed power/hypertrophy program) come up a lot.NOTE: this feature requires StrongLifts Pro! BBB (Boring But Big) comes up occasionally as well.Īlternately, you could switch to a program that splits your body parts across more days, so each has more time to rest/recover. MadCow 5x5 is a popular option there, as is Wendler's 5/3/1. In comparison, intermediate programs feature weekly periodization (i.e., you increase your poundages every week, and you have "light days" and "heavy days"). (Due to this, SL5x5 is an excellent starting point regardless of what your future goals (strength, power, mass, etc.) may be.) 
Once you've deloaded your squats 2-3 times due to failure (deloads for form don't count!), then your body's musculature and central nervous system are no longer considered a "beginner".
Where beginner programs feature a linear ramp (i.e., you increase your poundages every time), that ultimately becomes too stressful for your body. Is a good starting point, although there's not much traffic there.
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