So Week one would start at 250 lb, week two, 260 lb, week three, 270 lb, week four at 280 lb, week five at 290 lb. Every week should increase so you need to calculate backwards 10 lb lighter (squat and deadlift) 5 lb lighter (presses) for each week. Meaning if you deadlift 300 lb (for 5 reps) and you do six weeks of the program you should end your sixth week at 300 lb.
What if I have experience lifting? If you already know your 5 rep maxes, you should work backwards in the program. That is your first “3 sets of 5” workout for that exercise. What weights do I use? You start with the bar and add weight, doing 5 reps, until the bar slows you down. However, there are different variations in the book you could follow. The program will end up breaking down into a three-day-a-week program which will look similar to the above. Just remember this: If you have no experience with barbell training and want to learn while taking a very simple approach to getting stronger, or if you want to introduce young athletes to barbell training – this is the book. After that, you will eventually add chin-ups and pull-ups and even back extensions or glue/ham raises.Įventually, a two-week, 3-day split, looks like this:. 
Then, once you get a good deadlift you will stop doing deadlift twice a week and add power cleans in the place of one of the deadlift sessions.But it starts out rather simple in the Starting Strength (3rd edition) Novice Program. Not to mention the book itself has different editions…yes, it can get a bit confusing.
I almost didn’t include it because there is so much information, so many variations and different routes you can take in the Starting Strength Book. There are a lot of variations and progressions you can use as you build and go through the book. With Starting Strength keep in mind it is for “STARTING”, and it is great for learning. Now, in all of the rest of the examples, it is easy for me to give you a template to see what the program looks like and how it is followed.
The Bad – The 3rd edition clocks in at 360 pages, so if you are looking for a quick fix or light read – this isn’t it. The Good – Probably the most comprehensive book on barbell training ever written. Who’s it for – Newcomers, coaches, or those getting back into barbell training after a long hiatus. Here are 5 different programs which will put more weight on the bar each week…and make you a better human: Mark Rippetoe’s Starting Strength Bottom line #2:If you want to get stronger you need a barbell and you need to put more weight on it frequently. Bottom line #1: If you want to become a better human, you need to get stronger. The more complicated a program gets and the more it strays from the basics – the less effective and more gimmicky it becomes. They all work because they rely primarily on heavy barbell multi-joint lifts performed with good form. I wouldn’t recommend it to my readers otherwise. These five programs I have some, or extensive, experience in using and watching other people use with great success. Today, we talk about 5 strength training programs, or rather, methods you can use to get stronger. I’ve written A LOT about strength training, how it works and different methods you can use…but not really about the specifics of particular programs. I get a lot of questions about strength programs and how they compare to one another. There are way too many benefits to not be moving heavy weights from time to time. It doesn’t matter if you are a CrossFitter, stay-at-home mom or dad, or a fierce tax accountant. Well, if you want to increase your better humanness and have the ability to lift your significant other (maybe?) or dog over your head…No? How about a cat?Įither way, you should be looking into a strength program. How long should you train? How many days a week? Which lifts? What is the best strength training program? If you want to learn HOW… Get access to our method RIGHT HERE, for FREE. But if you want strength AND fitness you are going to love End of Three Fitness!!Īs a Garage Gym Athlete, I’ve pulled 540 lb in the deadlift at 180 lb bodyweight, gone sub-4 hours in a marathon, the fastest recorded mile I have is 5:11, and I ultimately completed MURPH with a vest in 27:47. Starting strength vs stronglifts 5x5 how to#
Looking to get hard(er) to kill? In this article, you’ll read about how to get stronger (and harder to kill).
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