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Old 09-18-2007, 10:56 AM
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Default Bill Starr 5x5 Primer - How to create your own 5x5 program by Head Coach

http://www.eclipsegym.com/forums/viewtopic.php?t=57

Bill Starr 5x5 Primer - How to create your own 5x5 program Due to popular demand, the Eclipse Coaches will decipher the 5x5 program and allow members from any gym to experience Phase I of our training. This is the basic program of Coach Bill Starr, arguably the greatest strength coach who has ever lived, since this program has influenced millions of athletes since it was conceptualized over 30 years ago. It is legendary since it simply DOES NOT FAIL to add size, speed, quickness, and strength to even advanced trainees.

It is ideal for newbie lifters however. Why do I say this?

1) It teaches you that training to failure is often a mistake and is not needed for maximum growth.

2) It teaches you how to avoid overtraining by getting you in the mindset of proper sets and reps that can be done per bodypart chain per workout.

3) You experience why free weights are (and always will be) superior to machines.

4) You learn to love squats and leg training...and avoid looking like Johnny Bravo (girls do laugh at guys with this look, BTW)

5) You will learn that isolation is a myth, and the stupid "beach boys" and "curl jockeys" flexing in the mirror will look at you in awe as your arms grow without having do do a single bicep curl or tricep extension. If you are a "beach boy" or "curl jockey", you have the ability to be forgiven if you can accept your mistakes and make a change

6) You will only need to train 3 times per week to achieve maximum results.

7) You will possibly gain muscle and lose fat at the same time. It's possible, and I've seen it in my own guys. This will burn fat more effectively than cardio, which I feel is largely a waste of time, even though we have the state-of-the-art cardio equipment at Eclipse like the Arc Trainer.

8 ) It teaches you that you can train while you are still sore.

9) It teaches you that you should train your whole body every-other-day for optimal results.

10) You get maximum results in a minimum amount of time. 3-6 months is all that it takes to achieve what most trainees cannot achieve in 3-6 years, and you will even get better results than steroid users!

So that's my top 10 list. I'm sure I left out some things, but I'm sure they will be covered as we go on. The mechanics of the program will follow, with many examples, based on what we've learned as Coaches.

*In doing this program, you must accept full responsibility for your actions. We are not there to supervise you, so therefore you are at the mercy of the competence of your own gym's instructors and the integrity of their equipment to assist you on anything here that is clear or unclear. This is an effective but potentially dangerous program if done improperly. If you decide to continue, you must assume full liability and accept that you allow us to absolve ourselves of any blame or liability, as myself or my staff are not responsible for any harm that you inflict upon yourself since we are not there to personally oversee your training actions. In other words, if you get hurt elsewhere when attempting this program, don't say that I didn't warn you.*

If in doubt, the smart thing to do is to join Eclipse so that we can guide you safely and effectively.
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