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Starting Strength - Mark Rippetoe

Posted by Chari HENSLER on

Starting Strength Overview

Starting Strength alternates two workouts on a 3 times a week training frequency. The workouts are as following:

“A” Day:
Squat: 3×5
Bench: 3×5
Deadlift: 1×5

“B” Day:
Squat: 3×5
Overhead Press: 3×5
Power Clean: 5×3

Starting Strength Two Week Cycle:

Week 1:
Mon: Day “A”
Wed: Day “B”
Fri: Day “A”

Week 2:
Mon: Day “B”
Wed: Day “A”
Fri: Day “B”

Lifters add a fixed amount of weight to each exercise every training session. Typically, 5lbs on the squat, 10lbs on the deadlift, and 2.5lbs on the upperbody lifts and power cleans. This is an overload method known as linear progression.

Starting Strength is billed as a general strength program. 

Programming

When you “stall” on Starting Strength, defined as not completing your 3×5 for three straight workouts on an exercise, you reset the weights 10% and work your way back up. 

“Stalling” Squat Example:
Mon: 295x5x3
Wed: 300×5,4,3
Fri: 300×5,4,4
Mon: 300×4,4,4
Wed: 270x5x3 (10% reset)
Fri: 275x5x3
etc.

Workout Weight Increase Increments:
Squat: 5lbs
Bench/Press/Power Clean: 2.5lbs
Deadlift: 10lbs

Fatigue Management

The workload was selected to allow for full recovery between sessions.  

Starting Strength: The Book

If you’re interested in learning more about the program, or eventually using it yourself, it's highly recommended that you get the book.

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Muscle & Mirth / Garage Gym Powerlifting strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

Muscle & Mirth / Garage Gym Powerlifting is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Muscle & Mirth / Garage Gym Powerlifting and its affiliates from any and all claims or causes of action, known or unknown.

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