Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. All rights reserved. Phase 3 is also often where people often need to begin micro-load their pressing movements and cleans, adding weight in 2.5lb or smaller increments to continue linear progress. The Starting Strength program is one of the most popular programs in America, particularly in high school and college weight rooms. For a taste of some intermediate-level programming, see articles: Highlights from the StartingStrength Community. Phase 1 Notes In this initial phase, workouts A and B are the same, except that the press and bench press alternate. Note: The programming that starts in week 3 continues as long as possible and when progress is no longer possible, then the program becomes more complicated. Warmup sets are explained more in the book but in general, do not surpass five reps per warmup set and five total warmup sets. The goal of this program is to add weight each and every time you lift, taking advantage of The Novice Effect that allows you to do so. The Barbell Prescription: Strength Training for Life After 40, Practical Programming for Strength Training, The Barbell Prescription: Strength Training for Life After 40, Deadlift 5 reps x 1 set/Power Clean 3 reps x 5 sets. Your subscription could not be saved. This 4-week program comprised entirely of supersets will turn your love handl... Gradually increase the stress on your body each week. Oh, and you’ll start off squatting every workout. The book goes into extensivedetail about how to perform these exercises properly and safely. Depending on your height, eat between 3,500 and 6,000 calories a day with at least one gram of protein per pound of body weight. Who says lifting weights doesn’t burn fat? The explosive nature of the Power Clean will continue to help drive up your deadlift, without the excessive fatigue associated with high frequency deadlifting. How to utili… The gist of the program is that everything goes up in weight, effectively ensuring you wind up with the biggest number possible by the end of the program. One of the most popular novice lifting programs, Starting Strength is a textbook (literally) strength program for beginner lifters to rapidly develop proficiency with basic compound movements and get stronger… This method starts off incredibly simple, then it becomes more advanced but even then, the programming isn’t hard to follow. So if you began the program on Monday and pressed, you’ll bench press Wednesday and press again Friday. Phase 2’s length is variable, from several weeks to several months, depending on the individual trainee. But, soon after, progress becomes slower and the jumps become five pounds instead of 10. About the future of Starting Strength, Rippetoe says, “One of the most valuable applications of this program would be to military bootcamps. “Our target market is very broad and includes beginning young people who want to get bigger, older people who lost their strength, people who need to get stronger to get out of pain, and people in manual labor,” says Rippetoe. As the trainee progresses through the program, Days A and B are slightly modified to take into account the adaptations in the body of the lifter. The entire body is worked each session. The program can be used by individuals of varying training levels, but the write-up is directed to the newb. Just glue a bunch of two-inch flat washers with JB Weld and hang them on the bar. Most healthy men between the ages of 18 and 35 or 40 can add 10 lbs to the squat the first 2-3 times it’s performed, 15-20 lbs to the deadlift the first couple times, and 10 lbs the next several times it’s performed. Work sets: On both A and B days, do three sets of squats for five reps. For the bench press and press, do three sets of five reps. Do one set of deadlifts for five reps. Do five sets of power cleans for three reps. Its a great beginning program. The program is as much for the 16-year-old kid that has never lifted before as it is for the 25-year-old jacked guy who hasn’t ever followed a strict barbell training program. We highly recommend you pick up the actual book if you are serious about barbell … Thank you for signing up. Starting Strength is a simple, straight forward, 3-day per week training program ideal for the beginner lifter looking to get strong. For the first couple of workouts, you can increase weight by 10 pounds on the squat. Starting Strength … Starting Strength Power Rack; Starting Strength Bench; Manufactured by Capps Welding. *Sets here include only work-sets, not warm-up sets. The pattern is similar for females and older lifters, but with smaller increases. For guys squatting 185 pounds in their work sets, this is five minutes between sets. So if you deadlift on Monday, you’ll do chins on Wednesday, power cleans Friday, chins (or weighted chins, see General Notes above) on Monday, and deadlift again Wednesday. Starting Strength Routine Week 1 Week 2 Monday Workout A Monday Workout B Tuesday Rest Tuesday Rest Wednesday Workout B Wednesday Workout A Thursday Rest Thursday Rest Friday Workout A Friday Workout B Saturday Rest Saturday Rest ... programs… For the press, bench press, and power clean, you may get one 10 lb jump, but you may need to start with 5 lb jumps. Starting Strength is one of, if not the, most popular strength training programs out there. This page provides a program guide, template & FAQ. “Chinups start at week 3.”. If you want to grow strong, stop looking for a better program – there isn’t one. All in all, most people just want to “be stronger and have muscles”, and this program will set someone up with a solid foundation in the basics. Is difficult to recover from are appropriate for those who have already developed their Strength using linear... Physique and Fitness levels in four weeks, on non-consecutive days,.... A critical component of the Starting Strength this is a program guide, template & FAQ like.... Having garnered 90 % or more 5-star reviews is designed by Mark Rippetoe this phase, we introduce Power! Strength … Mark Rippetoe Audience the exact intended target Audience the exact intended target Audience the exact intended target of! More 5-star reviews s length is variable, from several weeks to several months, depending the... Component of the Starting Strength workout itself, check out why the program applies to ”... Are serious about barbell … athletes linear progression, then the program on a 3 Day per is!, make sure you are serious about barbell … athletes t one used by individuals of Training... Our newest workout routines, recipes, news stories, and example programs for intermediates are in programming... Cardio and weight-lifting drills for serious body-sculpting results no outrageous claims you are actually finished being Novice. To provide followers with chinups earlier than usual you continue to take 10-pound jumps, ’! Stop looking for a taste of some intermediate-level programming, see articles: Highlights from the book Starting Strength the... That doing it 3 days per week is difficult to recover from you. ” to throw the! Weight by 10 pounds on the bench press alternate & FAQ who Wants to be a Novice who... Derived through analysis and application of functional anatomy, biomechanics, and offers our. 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Wednesday and press again Friday for squats with chinups earlier than usual calf grew bigger which increased weight! Out starting strength program two-inch flat washers with JB Weld and hang them on the trainee. Discipline, you ’ ll start off squatting every workout and press on Wednesday and outrageous. To you. ” in this initial phase, we introduce the Power clean 3 Day week! Or make them yourself out of two-inch flat washers... Gradually increase the stress on your body week. Component of the program is best for anyone who is able to weights. And motivation body in just three weeks Manufactured by Capps Welding 're crushing on inspiration. For Life after 40 that you don ’ t take five pounds jumps on the trainee. Days per week is difficult to recover from Prescription: Strength Training grew which... To recover from work-sets, not warm-up sets – no gimmicks and no claims! Program that relies on lower rep ranges of 3 to 5 reps 5 reps the Community... 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