Beginner's Strength Program by Bill Starr
Beginner's Strength Program by Bill Starr
From the Article "The Forgotten Factor: Strength" in Robert Kenndey's REPS! Magazine, Winter 2006 Edition, Page 104 Monday (Heavy Day) Back Squats: 5 x 5 ramping to limit Bench Press: 5 x 5 ramping to limit Deadlifts: 5 x 5 ramping to limit or Bent-Over Rows: 5 x 5 ramping to limit Incline Dumbell Press: 2 x 20 Calf Raises: 3 x 30 Wednesday (Light Day) Back Squats: 5 x 5 using 50 lbs less than Monday or Lunges: 4 x 6 ramping to limit Good Mornings: 4 x 10 or Stiff-Leg Deadlifts: 4 x 10 Standing Overhead Press: 5 x 5 ramping to limit Dips: When you can do 20 reps, start adding weight and drop the reps back to 8 Curls: 3 x 15 Friday (Medium Day) Back Squats: 5 x 5 using 20 lbs less than Monday Incline Bench Press: 5 x 5 ramping to limit Shrugs: 5 x 5 ramping to limit or Clean High Pulls 5 x 5 ramping to limit Straight Arm Pullovers: 2 x 20 Chins: 4 sets to failure You can choose either of the optional back exercises and stick with them or set them up as follows and alternate: Week A: Deadlifts, Good Mornings, Shrugs Week B: Bent-Over Rows, Stiff-Leg Deadlifts, Clean High Pulls After two or three weeks, you can add in back-off sets on all of the pressing exercises, squats, and lunges. No back-offs for any back movement. Should you want to work more on any back exercise, do another top-end set. If you get 5 reps on your top set, add weight next week. |
did you customize this? because if you didn't i have been doing the wrong thing for 2-3 months..
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im been doing for two weeks going on three so for so good
i like it so far doing abs on each day and arms on monday and friday monday squat 5x5 bench 1x5 row 1x5 wednesday squat 5x5 10%less deadlift 5x5 military press 5x5 lat pulldown 5x5 friday squat 1x5 bench 5x5 row 5x5 |
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Refer to the DFT sticky at the top of the page. I posted at least 4 different ones in there. |
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Bill Starr or whoever famous trainer didn't likely just have one program they handed everyone. It's all just variations on a concept. These were coaches who actually worked with and accessed trainees. Not guys who wrote cookie cutters to post on the internet. |
hey 0311: where would i find those 100 variations? i know they're not literally 100, but do u know how one can find these variations? or even a list of rules to follow designing these variations?
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I'm about to finish my fifth week of the program Sentinel posted. It's going well thus far.
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I wouldn't say this is a good program for a beginner. Perhaps intermediate.
Beginner's should concentrate on more compound and practical excercises. I wouldn't say calf raises when you can do squats, and arms are getting worked with chins and bench press anyhow. |
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I think Bill Starr knows what he's doing. |
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