My work i'm on so far..
 

Ok, since I joined the gym i'm able to do more exercise then my wimpy home gym.

I been on this plan for a week now and gotten some gains out of it. I got this from Bodybuilding.com

Only thing is it says Week 1 and Week 2 so what do I do on Week 3?? After 2 weeks could I goto the 5x5 workout?




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This workout was originally posted on the Bodybuilding.com Forums by the following member: MATTA114. It is based on a program from the book Starting Strength by Mark Rippetoe & Lon Kilgore.

Example:

Week 1:
o Monday - Workout A
o Wednesday -Workout B
o Friday - Workout A

Week 2:
o Monday - Workout B
o Wednesday - Workout A
o Friday - Workout B

Etc. For the actual workouts read below:

Workout A:

* 3x5 Squat
* 3x5 Bench Press
* 1x5 Deadlifts
* **2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

print Click Here For A Printable Log Of Workout A.

Workout B:

* 3x5 Squat
* 3x5 Standing military press
* 3x5 Bent Rows (or power cleans)
* **2x8 Chin-ups (recommended mainly if doing the cleans)

Note: This doesn't include warm-up sets (**)Means this is OPTIONAL

print Click Here For A Printable Log Of Workout B.

Assistance Work:

If you are one of these people note that you have the option of doing the dips and chins which give PLENTY of arm work. Abdominal work is fine to do also if needed.

I recommend weighted decline sit-ups and/or Hanging Leg Raises at 2x8-10.

Weight:

As for the weight, make sure that you use the SAME weight throughout the sets. For example if I do the first set if Squats with 200lbs then I do the other 2 sets of squats with 200lbs.

Every week make it a goal to increase each of your lifts by 2.5%. Meaning if I lifted 100lbs for my Bench Week 1 then Week 2 I would try for 102.5lbs. If I did 200lb Squats Week 1 I would try for 205lbs in Week 2. Sometimes you will be able to do more but don't mess with your form just to lift more.

On Week 3, do "Week 1". On Week 4, do "Week 2". On Week 5, do "Week 1". Etc. Stick with this workout until you stop getting gains. You should be able to progress for months doing this. At some point you might need to deload and set your weights back. I recommend you pick a program and stick with it. For a long time.

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.

hey sir

nice write-up....i cant believe i missed this :)

Thanks but I wouln't call it a "write-up". Just some suggestions :)

oh so now i know which comment went where...i got really confused when you wrote this in that other thread...i thought perhaps it was some joke you were playing on me and i was too dumb to get the drift :biglaugh:

Dude this happened three times in a row. I'm telling you it was a computer glitch :biglaugh: You don't have to make a comment, lol.

sorry...you're the one who mentioned it in the other thread....

*goes to corner of the room and sits*

:(

:sos:

Because I was being polite and telling you why I deleted your post :) And I meant I posted in the wrong thread 3 times in a row! You need a coffee? haha

Sorry for the hyjack!