Here are some StrongLifts 5x5 results I received by email. This guy lost 40lb and achieved rock hard abs. My comments are below...
### SUCCESS STORY ###
"Hi Mehdi, when I started 5x5 I was 270 now I am down to 230 with rock hard abs, lifting decent numbers and I feel fantastic. No more sore knees, thanks to squats and deadlifts, no more pains when I get up in the morning, no more sore back every time I lift a couple of boxes. Of course I had to clean up my diet too but that almost seems easy now. My waist is 7" smaller, my legs feel like trees but are also smaller. I can almost see my abdominal muscles (still under a bit of fat) but coming along. To those doubters out there: 5X5 works. Please don't waste your time with the high reps to failure stuff I see all those poor guys at the gym doing."
*** MY COMMENTS ***
Nice work losing 40lb, that's quite an improvement!
I would expect your waist size to be down. And this confirms what I said earlier: lifting heavy doesn't increase waist size. It decreases it.
Also interesting you no longer have sore knees and a sore back since you started StrongLifts 5x5...
Because most people seem to expect the exact OPPOSITE :-)
They're afraid of injuring their knees and back from Squatting parallel, Deadlifting heavy, using free weights, etc.
In truth, lifting heavy (with proper form) strengthens the muscles around your knees and spine.
The stronger these muscles are, the more they support your joints and spine.
These muscles then protect your knees and spine against injury.
It must be why your knees and back feel better.
Also, Squatting and Deadlifting with proper form in the gym teaches you to move your body correctly.
It builds the habit of picking stuff up by Squatting through your legs and keeping your lower back neutral.
So when you have to carry those boxes, you're less likely to round your back and hurt yourself.
Because you practiced keeping your back neutral in the gym week after week.
You've also strengthened your legs, so Squatting through them is easier.
I know a lot of people who say their knees and back are better since they started to lift weights.
But none of them do the high rep isolation and machine work to failure.
Because that doesn't build functional strength. It just builds show.
Heck, a lot of time it doesn't even do that, it just wastes time.
Anyway, download my apps if you haven't yet...
Keep it simple.
-Mehdi
P.S. Proper form is the key here. If you Squat or Deadlift with bad form and heavy weight, you'll get hurt. Just like picking up a heavy box at work with your back rounded will hurt your spine. Start light and do it right. These guides will help you out:
https://stronglifts.com/squat/
https://stronglifts.com/deadlift/
P.P.S. If you have a question you'd like me to cover in my daily email tips, send it by hitting the reply button. Include your age, weight, height, and best sq/bp/dl. Keep it short, 2-3 sentences max. Don't send me a whole book :)
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