Starting Strength
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Military Press
3x5 Power Clean
Warm up using several sets before doing the 3
work sets (or 1 for the deadlift). If you're
using 175, for example, it would look like
this:
Warm up sets
2x5xbar (sets x reps x weight)
1x5x85
1x3x125
1x2x155
Work sets
3x5x175
You alternate workout A and B, 3
non-consecutive days per week. So you might
do:
Week 1
M
Workout A
W
Workout B
F
Workout A
Week 2
M
Workout B
W
Workout A
F
Workout B
Add weight to the bar whenever possible. If
you're very new to lifting weights, or if most
of your lifting has focused on curls and other
isolation movements, you'll probably be able
to add some weight each workout. Maybe 5-10
lbs each time in the squat and deadlift, and
about 5 lbs in the other three lifts.
Eventually you won't be able to sustain such
progress, and you'll have to get microplates
so you can increase by smaller increments. Or
you could make them out of chain:
http://davedraper.com/forum/showflat...3/Main/
126754/
And eat a lot of food. A whole lot.
It's fine to add some assistance work such as
abs, hypers, or maybe some direct biceps and
triceps work, but don't overdo it. For direct
arm work, 3 sets of 8 of one lift for each
muscle at the end of your last workout of the
week will be plenty. Your arms are getting hit
hard all week on this routine, so you don't
want to blast them with iso stuff as well.
The part about food is important. You MUST eat
big to get big. Rippetoe recommends 4 meals
per day, plus a gallon of milk spread
throughout the day. That seems to be working
well for me. Make the meals big. For instance,
I might have an 8 oz steak, large baked
potato, a big salad with olive oil and
vinegar, and a large glass of milk. This is
around 1000 calories for this one meal. A lot,
yes, but you need a surplus to grow. You may
gain some fat, but it's much easier to lose
fat and preserve muscle mass than it is to
gain muscle without gaining fat.
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