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looking to start Bill Stars mass gaining routine i have a few questions

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edmond
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2006/07/08 02:00:25 (permalink)

looking to start Bill Stars mass gaining routine i have a few questions

looking to start bill stars bulk routine,
i have copied over Murphyblew routine.
i have a few questions about the routine.
is it the normall 5x5 rules? once you can do 5 sets of 5 reps with the same weight up the weight?
or do you up the weight with each set?

what could i replace SLDL's with?

do i take the largest weigth i can currenlty manage and start from there?

do you have heavy, medium and light days? if so what should the weight differance between each day roughly be?

this is my current routine
Sunday Legs Shoulders
Squats 4 x 8
Calf rasies 4 x 10

Dumbell shoulder press 4 x 8
Seated lateral raise 4 x 8
Shrugs 4 x 8

Tuesday chest tris
incline bench press 4 x 8
dips 4 x 10
dumbbell bench press 4 x 8

Close grip 4 x 8
Kickbacks 4 x 8

Thursday Back Bi's
Deads 4 x 8
Wide grip 4 x 8
Bentover rows 4 x 8

either 21's 1 set or
dumbell curls 10




Saturday
Squats 5x5
Deadlifts 5x5
Bench 5x5
Inc DB press 3x12-20

Monday
DB Lunges 4x8 each leg
SLDL's 5x5
Dips 4x12
Pullups 4 x max

Wednesday
Squats 5x5
Bent over BB row 5x5
Bench 5x5
Skulls 3x12-20
#1

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    ice_mach
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    RE: looking to start Bill Stars mass gaining routine i have a few questions 2006/07/08 09:46:58 (permalink)
    OK here's the basic format of Bill Starr's routines

    Saturday- For each exercises do 4 progressively heavier sets of 5, with the 5th set being your 5RM.
    Squats 5x5
    Deadlifts 5x5
    Bench 5x5
    Inc DB press 3x12-20

    so ie lets take your squat it might look like this on this day
    60x5
    85x5
    100x5
    125x5
    140x5

    Monday- Straight weight here, no pyramiding
    DB Lunges 4x8 each leg
    Goodmornings 5x5
    Dips 4x12
    Pullups 4x12

    Wednesday
    Squats 5x3- use 1.5-2.5kgs more on each set than you used on Mondays squats. Next Monday use the weights you did 5x3 with for 5x5
    Bent over BB row 5x5- straight weight
    Bench 5x5- straight weight
    Skulls 3x12-20- straight weight

    the heavy, light, medium days you were taking about go like this in this routine of his

    Monday – Heavy Day- For each exercises do 4 progressively heavier sets of 5, with the 5th set being your 5RM.
    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- Apart from squats, this day is done in the same format as Monday but you're not looking to set maxes here
    Squat – 4 sets of 5- squat first two sets exactly the same as Monday, then use the weight of the 3rd set for the last two sets
    Incline Bench – 4 sets of 5
    High Pulls – 4 sets of 5
    Sit-ups – 3 sets

    Friday- Medium- 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.Tthe 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 easy reps.

    Squat – 4 sets of 5, 1 triple, 1x8
    Bench – 4 sets of 5, 1 triple, 1x8
    Powercleans – 4 sets of 5, 1x8
    Weighted Dips – 3 sets of 5-8
    Triceps and Biceps – 3 sets of 8 each
    #2
    edmond
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    RE: looking to start Bill Stars mass gaining routine i have a few questions 2006/07/08 11:36:07 (permalink)
    hi thanks for the response,
    when you say straight weight does this mean 1 weight for all 5 sets?
    or do i increase the weight?

    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
    is that for all 5 sets? or just the final set?
    i have also noticed there are no exercises for the shoulders does this matter?

    can you recommend another exercise to replace SLDL's

    does the routine i have chosen look ok? or do i need to add anything?
    i assume not.
    post edited by edmond - 2006/07/08 11:53:03
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    ice_mach
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    RE: looking to start Bill Stars mass gaining routine i have a few questions 2006/07/08 12:16:30 (permalink)
    1.)Straight weight= same weight on each set
    2.)Final set
    3.)Replace dips for mili press if you want but dips, bench press, chins, rows, high pulls are massive shoulder builders.
    4.)I did its in the routine, good mornings.
    5.)Its worked great for over 30 years as it is, so no
    #4
    edmond
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    RE: looking to start Bill Stars mass gaining routine i have a few questions 2006/07/08 14:53:07 (permalink)
    just done first day, feeling really drained.
    i final thing with regards the chest exercises do i use a barbell or bumbells?
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    ice_mach
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    RE: looking to start Bill Stars mass gaining routine i have a few questions 2006/07/08 14:55:55 (permalink)
    Depends which routine, the first routine has one DB chest exercise the second all barbell
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    edmond
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    RE: looking to start Bill Stars mass gaining routine i have a few questions 2006/07/08 14:58:45 (permalink)
    this is the routine i have gone with
    Saturday
    Squats 5x5
    Deadlifts 5x5
    Bench 5x5
    Inc DB press 3x12-20

    Monday
    DB Lunges 4x8 each leg
    SLDL's 5x5
    Dips 4x12
    Pullups 4 x max

    Wednesday
    Squats 5x5
    Bent over BB row 5x5
    Bench 5x5
    Skulls 3x12-20

    just wanted to know whether i need to use a barbell for the bench press on saturday or am i better using dumbells
    #7
    ice_mach
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    RE: looking to start Bill Stars mass gaining routine i have a few questions 2006/07/08 15:03:49 (permalink)
    No if not stated u dont use DB's the only thing u use DB's for is the last exercise which is incline dumbell (db) press
    #8
    edmond
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    RE: looking to start Bill Stars mass gaining routine i have a few questions 2006/07/08 15:24:46 (permalink)
    arnt dumbells better than barbells?
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    ice_mach
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    RE: looking to start Bill Stars mass gaining routine i have a few questions 2006/07/08 15:35:11 (permalink)
    both have pro and cons, dbs are easier on the shoulders, hit the chest more, but jumps can be too big over barbells causing progress to be somewhat slow
    #10
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