How to Customize Sets & Reps

Stronglifts makes it possible to customize how many sets and reps you do, as well as the type of sets and reps.

1. Open Stronglifts
2. Go to Programs > Sets/Reps
3. Tap an exercise
4. Change the sets/reps.

Frequently Asked Questions

What are straight sets?

Straight sets are when the same weight is used for every set.

For example, 5x5 225lb. You do five sets of five with 225lb.

Stronglifts 5x5 uses this type of straight sets. They limit how heavy you can go. If you take the first set to failure, you can't lift the same weight again for four more sets. You would have to lower the weight to avoid missing reps. Straight sets are helpful for less experienced lifters as it prevents going too heavy, allowing more focus to be put on learning proper form.

What are ramp sets?

Ramp sets are when you do gradually heavier sets for the same number of reps.

For example, 5x80, 5x90, 5x100, 5x110, 5x120kg.

Madcow 5x5 uses this type of ramp sets. You can go heavier because there is only one heavy set. This is not a good idea for less experienced and skilled lifters. Their form is more likely to break down when lifting weights closer to their max. But it allows more experienced lifters to train at a higher intensity because the heaviest set doesn't need to be repeated.

What are top/back-off sets?

Top/back-off sets are when you do one heavy set followed by several lighter sets.

For example, 5x225lb, 4x5 200lb.

Top/back-off sets allow you to lift the heaviest weight. Unlike straight sets, you don't need to repeat the same heavy set. There's also no pre-fatigue like with ramp sets from doing gradually heavier sets before the top set. You warm up, do the top set, then lower the weight for the back-off sets.

How to apply the same sets & reps to several exercises at once?

You can quickly apply the same sets & reps to several exercises like this...

1. Open Stronglifts
2. Go to Programs > Workouts
3. Tap an exercise
4. Tap Copy Settings
5. Select the sets/reps and the exercises you want it to be copied to.

How do I set 5x5 Deadlifts in workout A but 1x10 Deadlift in B?

You need to set a differnet