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Bill starrs 5 x 5 training

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ddp08
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2009/07/29 11:19:17 (permalink)
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Bill starrs 5 x 5 training

Hi im thinking of changing my routine round and came across this routine. I was wondering is it a programme just for strength? or is it for muscle hypertrophy as well?
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    micky
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    Re:Bill starrs 5 x 5 training 2009/07/29 16:13:42 (permalink)
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    More for strength but you will get hypertrophy from it!!
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    stidge20
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    Re:Bill starrs 5 x 5 training 2009/07/29 16:50:06 (permalink)
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    Decent starting point for a newbie.
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    marc_m
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    Re:Bill starrs 5 x 5 training 2009/08/10 20:31:10 (permalink)
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    go for it, hard and heavy (for you) to begin with, remember the last rep (the fifth) should be nigh on impossible to reach without maximum effort, less reps more effort.

    Go forth and get howge sunshine lol ps you're gonna ache to hell
    #4
    fitnessguru
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    Re:Bill starrs 5 x 5 training 2009/08/11 22:33:20 (permalink)
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    how mnay exercises would you do with this routine? squat,bench,deadlift,cleans???
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    Sheeps_Clothing
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    Re:Bill starrs 5 x 5 training 2009/08/12 00:41:44 (permalink)
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    Hi mate,

    I feel this is a classic routine for a beginner to start out on. It is not your usual bodybuilding routine though, so many people won't like it at all.

    Have a read on Glen Pendlay's and Mark Rippitoe's stuff. The basic tenet of the program is that the squat in particular will yield massive gains when trained often, hard and heavy.

    Glen Pendlay wrote, a beginner should "live and die in the squat rack"..

    The basic routine is:

    Day 1:

    Squat
    Bench
    Rows

    Day 2:

    Squat
    Military Press
    Deadlifts
    Chins

    Day 3:

    Squats
    Bench
    Rows

    I feel you could add in extra arm work if you wanted to after the main exercises, maybe 1/2 isolation movements in the 'normal' bodybuilding range.

    The set/reps tend to be 5x5. There are many permetations of this, I would keep it simple.

    Monday: Squat with a moderate weight, doing 5x5 on the same weight

    Weds: Squat light, doing 5 sets of progressive 5's

    Friday: Squat heavy, doing 5 sets of progressive 5's up to a heavy 5 rep last set.

    The key is to not start too heavy at the beginning, work on form, and continually ramp the weights up. Look for PBs quite often, depending on how advanced you are.

    What are you squatting, benching and deadlifting? If you are relatively new or haven't done much of these exercises, you should be setting PB's every week. If you are quite strong already, every 4-6 weeks is more realistic.

    Effort and consistency will make this routine work.
    #6
    Boner
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    Re:Bill starrs 5 x 5 training 2009/08/12 08:42:27 (permalink)
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    This is 5x5 training. 

    http://stronglifts.com/


    I've been doing it lately I like it. Feels different, you progressively build your strength every weight you lift and move on from you'll have lifted 25 reps in a controlled fashion rather than some 6 rep think i lifted it move on to higher when in fact you are not really any stronger. 


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    Sheeps_Clothing
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    Re:Bill starrs 5 x 5 training 2009/08/12 10:32:52 (permalink)
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    Boner

    This is 5x5 training. 

    http://stronglifts.com/


    I've been doing it lately I like it. Feels different, you progressively build your strength every weight you lift and move on from you'll have lifted 25 reps in a controlled fashion rather than some 6 rep think i lifted it move on to higher when in fact you are not really any stronger. 


    That may be one form of 5x5 training, but Bill Starr was using this training back in the 70s...and people were doing it even further back than that!
    #8
    BigPete
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    Re:Bill starrs 5 x 5 training 2009/08/12 12:21:17 (permalink)
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    I did it for 6 months when starting out again last year, brilliant gains as far as I'm concerned.  You learn how to do the exercises properly with the lower weight and are continually improving lifts.  Just getting the progression right sometimes is a little hard so that you are getting the intensity right in the workouts, but overall I would  recommend it.
    #9
    dempsey
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    Re:Bill starrs 5 x 5 training 2009/08/12 19:09:30 (permalink)
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    That is the madcow version.

    More on Bill Starr's:

    http://stronglifts.com/...g-program-the-big-three/
    #10
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