02-12-2006, 07:11 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Mark Rippetoe's 5x5
hi everybody...
i stumbled acorss this on bb.com:
Quote:
This routine is Mark Rippetoe’s variation of Bill Starr’s 5x5.
Muscle gains of 30-40lb in six months are possible for a well fed lifter as well as massive strength gains in the major lifts.
The Routine:-
Workout A
3x5 Squat
3x5 Bench Press
3x5 Deadlift / Power Clean 5x3, alternate every workout ''A''
Workout B
3x5 Squat
3x5 Incline Bench Press / Military Press, alternate every workout “B”
3x5 Chin-ups / Lat Pull Downs, alternate every workout “B”
3x8 Weighted Hyperextensions / Good Mornings
How to Warm-up?
Warm up using several sets before doing the 3 work sets. 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
What is the frequency of training?
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
What about load progression?
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. You will probably be able to increase the weights by 5-10 kgs each time in the Squat and Deadlift, and about 5 kgs in the other three lifts.
Is it possible to add direct arm-work into the program?
It's fine to add some assistance work such as Abdominals, Hyperextensions, 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.
It is more advisable however to add exercises such as Chin-ups (with varied grips) and Parallel Bar Dips for better arm growth. Your arms may not be very strong by doing this, but they will definitely become big.
What about nutrition?
Eat a whole lot of food.
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."
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have any of you guys done this routine..? what was it like... and NO 0311: i AM not going to shift to this.. not now atleast ;)
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