5x5 programming Beginner through advanced

[bmxican]

the link to the original thread.Thank you darkhorse the man that opened my eyes! Clutch!!! click here for og link (http://www.clutchfitness.com/forums/showthread.php?t=3059)

The following programming is rated G.

Compiled by Sentinel, based on Madcow's original summaries.

For anyone brand new to the bodybuilding world, this is Mark Rippetoe's Starting Strength

No matter what the title of any program is, if you're a beginner, then start at the beginning!

I. Introduction
** A. Purpose, Scope, Target Audience

Purpose
The purpose of this writeup is twofold:
General - to provide a repository of useful information for the novice trainee
Speciifc - to provide a coherent, linked guide to the Rippetoe Starting Strength training "theory" and to answer the 100s of questions that have been asked on this incredibly simple program

Scope
This is primarily intended for the novice trainee who is new to the weightroom. There are many statements which apply to novices only, not intermediates or advanced/elite athletes. The program can be used by individuals of varying training levels, but the writeup is directed to the newb.

Target Audience
The exact intended target audience of the book Starting Strength is the coach of pubescent/teenage kids who want to get bigger and stronger, frequently for a sport. The book, and the program contained within, emphasizes the gradual but consistent progression in weight of a handful of basic exercises with specific and incredibly detailed recommendations on proper technique. As a result, it is very useful for any newcomer to the weight training game, as well as anyone who is making a "comeback" to the iron sport. If you haven't trained in awhile and want to get back into weightlifting, then the Starting Strength program will probably be ideal for you, as it will help get you back into shape rapidly. If you are new to weight training, then this program, as simple as it is, is arguably the ideal method for the first several months of your training.

Again, this program (and the book) is for:

1) Strength training coaches
2) Newcomers to the weight room
3) "Old timers" looking to get back into lifting shape
4) Anyone who hasn't mastered the squat, bench and deadlift, but would like to.

Program Basics

There are 3 "Starting Strength" programs presently.

The "original novice program", as written in Starting Strength, is as follows:

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans

You train on 3 nonconsecutive days per week.

So week 1 might look like:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

If you choose Tuesday/Thursday/Saturday or Sunday/Tuesday/Thursday as your workout days, the planets won't get knocked out of alignment, so don't sweat this one, as long as you get in 3 workouts on 3 non-consecutive days each week. NO, YOU CANNOT TRAIN 2 CONSECUTIVE DAYS, so don't ask.

In Practical Programming, due out the 1st or 2nd week of December 2006, Rippetoe recommends that a set/rep scheme of 5x3 (5 sets, 3 reps, instead of 3 sets, 5 reps) can be performed on the power clean, and is possibly advantageous, especially once power clean technique improves.

He also allows for replacing the clean with the bent row, with certain technique caveats (again, see the Exercise section in this write-up, as always, check the Table of Contents) He prefers the power clean, but in many cases, the power clean is not safely performed, or is impractical.

This is the format that I have used and recommended for the majority of peeps new to weight training. I suppose we can refer to it as "Kethnaab's novice program adjustment"

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows

Essentially, the programs are the same. Day 1 is a squat, a press, and a heavy pull from the floor. Day 2 is a squat, a press, and a lighter pull from the floor. Simple, easy, basic and effective.

All sets listed are "work sets" in the format "sets x reps per set". The nomenclature does not include warmups (discussed in Section V - Specific Routine Questions - look in the Table of Contents). All sets are done with the same weight (known as "sets across" - look in Table of Contents, Section VIII for further info). You should be working quite hard by the last set of each exercise, but ALL exercises are done with perfect technique (look in the Exercise section of the Table of Contents)

What? Were you looking for some incredibly complex training program? 3 exercises per day, 3 times per week? That's it????

Considering all the discussion on this program, you may have been expecting it to contain intricate details and incredibly complex variables, and all you get is a full body workout, 3 days a week?

Yup, it's that simple. These are the 2 base programs that everyone should start with. Pick one that suits your abilities/goals. For more info on the why's and wherefore's, and the specific details, read on.

Credits
This program, in no way, shape or form, is a representation of MY independent work. The writeup is a representation of information contained within the book, Starting Strength, the brainchild of MarkRippetoe, with assistance from Lon Kilgore. It is, as it reads on the front page, a "Simple and Practical Guide for Coaching Beginners". However, the knowledge contained within is far-reaching in potential impact when dealing with anyone who is new to the weight game. If you aren't a coach, you can benefit immensely from this book from the incredibly detailed and exact descriptions and advice given on 5 of the most important lifts in weight training.

There are 8 chapters, 5 of which are dedicated to providing pictures, visual, physical and verbal cues, and incredibly detailed descriptions of the proper (and also improper) methods of performing the squat, deadlift, bench press, overhead press and power clean. You thought you knew how to do these exercises until you read up on them, and you learn more in those pages than you knew in the first place. There is also an intro, as well as chapters on programming (i.e. planned progression) and mistakes/fallacies with regards to youth weight training.

If you give a crap about training, I highly recommend you buy the book.

Originally Posted by Jim Wendler

(Starting Strength) should be owned by just about everyone. It’s a shame that this book hadn’t come out sooner. In an age where complexity and overcomplicated training has become the norm, this book is a breath of fresh air. I honestly believe that this book, more than just about any other book on lifting weights or training, should be in everyone’s bookcase, office or gym bag.

[bmxican]

The following 5x5 program is rated PG: Newbies, ect who want strength/mass, and those especially who are training for a sport such as football..

Compiled by Sentinel, based on Madcow's original summaries.

The Bill Starr Power Routine

When I was a freshman in college, Bill Starr gave me this routine to follow. It was designed for off-season football and general strength training. In the first 16 weeks I was on it, I added about 35 pounds of bodyweight, and took my total from a paltry 600 to over 950. Of course, I was also on the dorm’s prepaid meal plan, and ate like it was going out of style. Plus, I only had four classes that semester, so I spent lots of time sleeping.


Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Powercleans – 5 sets of 5
2 sets of weighted hypers
4 sets of weighted Sit-ups

Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench – 4 sets of 5
High Pulls – 4 sets of 5
Sit-ups – 3 sets

Friday - Medium
Squat – 4 sets of 5, 1 triple, back-off
Bench – 4 sets of 5, 1 triple, back-off
Powercleans – 4 sets of 5, 1 triple
Weighted Dips – 3 sets of 5-8
Triceps and Biceps – 3 sets of 8 each


Key Features:


* On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. If you are working up to bigger weights, say above 500, you can add a sixth set of 5 just to avoid making large jumps between sets. I’ll explain how to choose the top weight in a second…

* On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added. Incline bench is done using the same scheme, working up to 2-3 sets of 5, but with about 70-80% of the weight flat bench, to accommodate the leverage difference of the incline. High Pulls are done by feel, but usually pretty heavy.

* On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and don’t over do it. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.

* Deadlifts, or Speed Deadlifts can be substituted with Powercleans if you so desire. Powercleans are pretty popular among football players for working on explosiveness. They are not as specific for the powerlifter, but they can add strength to your traps and shoulders as well as thicken up your back. They can also improve speed-strength.

* I always trained with three to five guys on a single bar. The rest time between sets was helpful for making an all out assault on that top set. I also used no gear except a belt, which we used only for squats and powercleans. Some guys used grip straps on powercleans or high pulls when attempting heavy 5’s and 3’s.

* The dips, bi’s and tri’s are what Bill called “Beach Work,” in that they tend to have a bigger cosmetic effect than squats or deads. The scheme for these varied by need and based on what I thought my weaknesses were. I went very heavy on the dips, for sets of 5, to help build up my triceps. Other guys did closegrips, or even added in some rowing movements for the lats. No matter what you pick, try and move quickly though this stuff, like one minute rests max.


Advantages:

* Some research shows that full body workouts tend to stimulate more hormone production than isolation workouts.

* Focus on the big three can help with developing good exercise technique for the beginner, and the weekly goal setting from Friday to Monday helps keep you motivated.

* The program is relatively simple, and easy to follow. If you can figure out how to pick your weights, then this can be a very effective program. By starting out with less than max poundage, you can work on form, and build good habits as you increase the weight. You also choose weight week-to-week by feel, instead of calculating reps and sets way in advance.


Disadvantages:

* Not a lot of exercise variety.

* Some people find training the Big three more than once per week to be too taxing, but the total volume is actually not that high because there is not much focus on assistance exercises.

* This method is good for muscle growth and strength, but may not be as effective if you are trying to lose weight, or maintain a weight class.


Recommended for:

* Beginners that are still learning how to squat and bench effectively. If you are new to free weights or to lifting in general, this is a good way to spend a lot of time with real iron learning the basics, because you can start off slowly and train each core lift more frequently.

* Lifters trying to gain both size and strength, who want to add to their core of muscle mass. If you stick with this for more than 12 weeks, you will make muscle gains if you keep up with food and rest.

[bmxican]

The following 5x5 programming is rated PG-13. It is for those beginner/intermediates who need to address their dire need for increased strength and have some good experience with the compound lifts.

Compiled by Sentinel, based on Madcow's original summaries.

Monday:

Squat: 5 x 5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench: 5 x 5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Row: 5 x 5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

Wednesday:

Squat: 4 x 5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military: 4 x 5 Ramping weight to top set of 5
Deadlift: 4 x 5 Ramping weight to top set of 5
Assistance: 3 sets of sit-ups

Friday:

Squat: 4 x 5, 1 x 3, 1 x 8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench: 4 x 5, 1 x 3, 1 x 8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Row: 4 x 5, 1 x 3, 1 x 8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

HISTORY:

One of the many flavors of Bill Starr's 5x5 workouts. This particular one is designed with the intermediate lifter in mind and is from the Deep Squatter. Deep Squatter is a great site so make sure you check it out along with all the great info located in the archives. Someone who has experience with the lifts and some decent training history should do quite well. It's important to keep in mind that this program is a snapshot, training changes with time, you don't do it forever, to get a better idea on how training changes over time I'd encourage people to read this interview from Glenn Pendlay and Mark Rippetoe on programming.

USAGE:

This program is based on weekly linear progress. You take your current 5 rep maxes (5RM) and work up to them systematically by increasing weights in steady increments over 3-4 weeks. You then hit your current 5RM on lifts and continue these incremental increases week to week which pushes you further and further out making new personal records (PRs) every week until you stall on the majority of your lifts. If you miss reps, keep the weight constant the next week and don't move it up until you get all 5x5. When you eventually stall on the majority of lifts, and you will, meaning something like several weeks of no progress in that you can't add reps or weight, you'll have to reset lower back several weeks and begin again. If it's just one lift that has you stuck, reset on that and work up again but don't restart the whole program. When restarting the whole program, a lot of times changing variables is also helpful here. I'm not going to cover that. Training is a blend of art and science, and knowing what parameters to change for a given lifter is more art. This is a cookie-cutter, it's meant to get you big and strong, and more importantly training correctly. The best programs are always tailored to a given trainee so being your own coach, you have to learn and seek out knowledge (generally not in bodybuilding sources as a rule and this will seldom do you wrong).

Rep speed is natural, time between sets is what you need. Don't rapid fire compound lifts but don't be lazy. 2-5 minutes is probably right with 5 minutes being needed after a very taxing effort.

The Progression:

So it's pretty obvious what's going on in this example is weekly increases of 2.5% of your top set of 5 on Monday. So you do 100lbs for 5 on your top set on Monday. Then on Friday you do a triple with 2.5% more, or 102.5. The next Monday you come back and do 102.5 for your heavy set of 5, that Friday the triple is 105 and so on. For the non-squat Wednesday lifts you just increase by the percentage week to week.

Of course you start with a good margin to give yourself a run so you have to back into the initial weeks' weights. That means using some math. Put your current 5 rep maxes at week 4, figure out what 2.5% of the number is and go back and put that for week 3, do that back until you get to week 1. The Friday triple is always the next week's Monday set of 5. Pretty easy.*

Some people seem to think this is very slow progress (and maybe it is for a true beginner) but for most lifters this 2.5% weekly is fairly aggressive scaling. Think about building up for 4 weeks and then 2.5% compounded weekly on your personal records after that. If you can even get 4 weeks of PRs, that's over 10% on your lifts in just 8 weeks (there are people who would kill for this and many are lucky to manage 1-2% over that same time frame). People who can keep it up for anywhere near 12 weeks (8 weeks of PRs) are looking at 20%+ on their lifts.

Impact of Weight Gain/Loss and Experience Level:

I will also note that weight gain can be considered a tail wind to the progression. Meaning, you will have an easier time getting stronger and making a longer progression if you are eating enough to drive bodyweight upward during the program (i.e. also known as bulking or trying to add muscle, see caloric excess). This does not however mean that you should start heavier simply because you are planning to gain weight. The effect is typically not that strong and this is the best way to blow this program up - always better to take more time than less. Another tailwind would be experience level, someone much closer to their ultimate potential is going to run out of steam and have to settle for shorter progressions than someone with 6 months of training under their belt.

A headwind would be dieting or cutting. If you are really making an effort to lose weight and using this program you might want to start significantly lighter or make smaller jumps week to week (i.e. take 6 weeks to reach your current 5RM rather than 4 weeks). Basically the same 200lbs 5 rep max squat at a bodyweight of 200 is a stronger lift at a lighter bodyweight. So if you are dropping bodyweight, you probably want think about starting lower because your 5RM estimates won't be accurate as your bodyweight changes and to get a reasonable shot at progression you don't want to be starting too high (that said, the less experienced the lifter they might have enough tailwind from their junior amount of experience to override a fair degree of headwind from bodyweight dropping).


Ramping Weights:

This is basically increasing your weight set to set like warming up. If your top set of 5 is 315, you might go 135, 185, 225, 275, and then 315 all for 5 reps. There are several reasons for this, you are warming up, getting a lot of practice and really groove the coordination of the lifts, and contributing to workload without raising it so high that fatigue overcomes you and you overtrain. If you do 315 for all 5 sets, workload is a lot higher and doing that a couple of times a week ensures that you won't last long on this program.

Typically jumps can be somewhere between 10-15% per set based on your top set (or 12.5% and round up or down). An easy way to figure this is to find out what 10% and 15% are for your top set and then track backwards into the other sets using the variance to round or help it make sense.

Example:
Your top set is 100lbs
10% is 10lbs and 15% is 15lbs
Your 5th set is 100x5, 4th is 90x5, 3rd is 80x5, 2nd is 70x5, and 1st is 60x5
These are the minimum jumps of 10%, the math doesn't always look this neat but using 12.5% isn't as intuitively easy to see for explaining this.

Make sure this makes sense and you aren't so strong as to make the jumps ridiculous at 10-15%. But keep in mind, going 200, 205, 210, 215, and 220 is a lot closer to 220 for 5x5 and that's too much on this kind of frequency, it will fatigue you a lot faster (i.e. prevent you from progressing) and hurt your ability to get as much as possible with your top set.