View Single Post
 
Old 02-15-2008, 05:32 PM
EricT EricT is offline
Rank: Heavyweight
 
Join Date: Jul 2005
Posts: 6,314
Default

Had to go to BB.com to get that? We've got all you need on starting strength right here. Look at the journals.

Everybody seems to only know or go to the alternating A-B format. IMO it is not the best way to go.

I would highly recommend that you use a simple Mon-Wed-Fri format (or whatever days you workout on). This is what I would recommend now:

Mon
Squat 3x5
Bench or Military Press 3x5*
Pullups/Chinups or Rows**

Wed
Squat 3x5
Deadlifts 1x5

Fri
Squats 3x5
Bench or Military Press (whatever you don't do Monday)
Pullups/Chinups or Rows (whatever you don't do Monday)

*
** Whether you do bench or MP's/ pullups or rows on Monday depends on what you want to prioritize. Theoretically you are supposed to be "recovering" from each workout before the next so it shouldn't matter when you do them...but it ain't a perfect world and the exercise you do first in the week is going to get priority as far as gains.

I disagree with chins/pullups being made an "accessory". The are a better gauge of strength and athletic prowess than bench or rows imo and they have as many benefits as rows. For chins/pullups (choose one or do pullups and then tack on chins for some extra reps) you would have to do about 3 sets to near failure. For rows you can just do the 3x5...

The only reason rows are placed on a pedestal to me is because they have been used to "replace" power cleans. Which is not really much of a replacement, lol. Two kinda different things. But if you do chins after rows it makes it tough. I'd do them both once a week and watch them both grow.

The 2.5 percent thing....I don't know. How about 2.75533 percent? You can probably add 5 pounds per workout on bench and press for a while and about 10 pounds for squats and deads. Then when you can't do that anymore add less per workout. If you are having a bad day or form is sucking than you can add less at anytime or hold the weight over.

The only other thing I would recommend is to think about doing lunges or front squats on the Wednesday workout. Maybe for a couple of sets at a higher rep range like 8....what I am seeing with the 3 day a week squatting is YES, people are bringing up their squats, but they are bringing them up with some really bad habits and from being built in by the continual loading that they are then having to back track to fix. It is my considered opinion that the fastest possible progression sometimes equals the worst possible technique. Which in the long run spells big problems for continued progress.

Some may disagree but perhaps they are not the ones who spend 3 or 4 hours a week going over people's technique vids and suggesting form fixes (not that I mind it's just that it ain't the best way to do things, obviously).

BTW, Starting Strength program has you loading the bar each and every time you do an exercise, not just once per week. If you can't load or keep your form then you can load less or hold over the weight but you are going for a workout to workout progression, not a week to week progression.
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
or
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Last edited by EricT; 02-26-2008 at 08:22 AM.
Reply With Quote