If you are just starting out a, I would suggest doing starting strength for the next 6 or so months and from there move on once you are a bit stronger. There are spreadsheets out there for it if you are so inclined, just google them.
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows
rotate between each, mon wed fri
or
*** is optional
Monday
3x5 Squat
3x5 Bench press / Press (Alternating)
rows 3 x 5
***Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Wednesday
3x5 Squat
3x5 Press / Bench Press (Alternating)
1x5 Deadlift
Friday
3x5 Squat
3x5 Bench Press / Press (Alternating)
row 3 x 5
***Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
Question - What weight should I start with during the first week?
The weight you use is going to be determined by the amount you can do for 5 repetitions with proper execution and technique.
The way the "first day" is explained in Starting Strength, the trainee warms up with the bar, then adds a bit of weight and does a set of 5. Continue to add weight and do sets of 5 until form/technique breaks down. Keep the weight there, correct the technique problems/weak points, and perform 2 more sets with this weight. That is your first "3 sets of 5" workout for that exercise.
However, since we're talking about the internet, where 99% of all novices do NOT use proper technique, it has proven itself to be useful to advise that the trainee drop anywhere from 5-15% off his 5-RM, and start his next workout using that weight.
Yes, this is low. It allows for a certain fudge factor that is present when dealing with a novice's ability to evaluate his own technique performance.
Generally, if a newb says "I benched 135 x 5 for the first time, my technique was great!", what he really means is that "I benched 135 x 5, but I probably should've only used about 120 or 125"
Be on the safe side, start lighter than you think you need to, and go from there. This also helps develop a base of conditioning with slightly less weight than absolute max, which helps reduce initial DOMS.
Let me say that one again.
Start off using weight that is LOWER than you think you can handle, and progress upward. It is better to use weight that is too light than weight that is too heavy.
Question - How much weight should I add from workout to workout?
for young males that weigh between 60-80kg ., deadlifts can move up 5-10kg . per workout, squats 2.5-5kg lbs., with continued steady progress for 3-4 weeks before slowing down to half that rate (5kg deadlift - 2.5kg squat). Bench presses, presses, and cleans (edit - and rows) can move up 2.5kg/5kg. per workout, with progress on these exercises slowing down to 2.5kg per workout after only 2-3 weeks. Young women make progress on the squat and the deadlift at about the same rate, adjusted for bodyweight, but much slower on the press, the bench press, cleans and snatches, and assistance exercises.
The general rule of thumb developed by me (for internet instruction purposes):
1) If you get all 3 sets of 5 with proper technique, then move the weight up as described above.
2) If you get all 3 sets of 5 with proper technique, but bar speed was exceedingly slow on the last few reps (i.e. you busted a nut trying to complete your reps), then you may end up stalling if you add the full amount. Err on the side of "lower". i.e. don't add 20 lbs to the deadlift, add 15. Don't add 10 lbs to the press, add 5 (or even 2.5), etc.
3) If you get the first 2 sets of 5 with proper technique, but you only get 4 reps on the 3rd, then determine if it was a "recovery deficit" (4 hours sleep last night/skipped meals, etc) or a "technique deficit" (body wasn't tight during presses, leaned forward too much in squat, etc). If the strength or technique deficit was an anomaly and/or is easily correctable, then you can probably add the normal amount of weight as described above. If the weight just felt dog heavy, then add only a bit more, or even keep the weight the same for the next workout. Better to get your 5/5/5 next workout then get a 5/5/3 or a 5/4/4 with a heavier weight.
4) If you get at least 12 or 13 of the reps total (i.e. 5/4/4 or 5/4/3 or 4/4/4) then keep the weight the same for the next workout.
If you get something strange like 5/5/2 or 5/3/4 on your 3 sets, then you probably just need to be more mindful of rest periods. Best to use 3 minutes between pressing, cleaning and rowing work sets and up to 5 for squats and deadlifts if necessary. For now, use a little too much rest rather than too little rest.
If you can't get at least the first set of 5, or if you are missing 2 or more reps each on the 2nd and 3rd sets, then you are using too much weight, assuming you recently started training.
If you had been making progress, but then all of sudden, you have several workouts in a row where you can't add weight to the bar for an exercise and get your 5/5/5, then see the sections on "stalling"
More here: Guide to Novice Barbell Training, aka the Official RIPPETOE-STARTING STRENGTH FAQ - Bodybuilding.com Forums
^ a couple of good points hidden in there but the rest is over complication at it's best
Is it just me or does everyone these days think that everyone is/ wants to be a powerlifter?
Mate, read the bloody stickies/articles on the front page of this bodybuilding training and discussions forum.
I must be, maybe I need to bulk uplmao
Are you invisable Darkoz???
so i cant reply to stuff thats being posted?Mate, read the bloody stickies/articles on the front page of this bodybuilding training and discussions forum.
Damn, I've been posting in the powerlifting section all this time??
Just my input, I came here with the same mindset as you 4 months ago with no idea. I was referred to the starting strength program and i can tell you first hand that you will see results if you are looking to build muscle defintion and strength. I don't consider myself training to be a power lifter, my training is primarily to aid in my sports (Rugby), add on some size and of course look a little better along the way. No matter what your aim is i'd say starting strength is the way to start. I have goals set that will keep me occupied for at least another 9 months into my lifting. One day i will change my routine around to something different but this program has taught me to stick to my main lifts, learn them well and get good at them so then you will always have them as your staple exercises. Its simple really. No need for advanced training or dieting just yet, I'm not a strict dieter, I fill my calorie intake daily and get within my macros and i've noticed a 13kg increase in weight. We may have different goals but for the time being this will put you onto the right track.
so i cant reply to stuff thats being posted?
iam looking through the stickies as we speak, what sticky tells me the differance between powerlifing and bodybuilding with respect to hypertrophy?
Of course you can reply to others posts
You stated your goal was to lose fat and build muscle and to one day compete in BB, if so then right now forget about powerlifting and what it is, why complicate things at this early stage when you don't even know anything about bodybuilding yet.
Is the SS program a bodybuilding style routine?Why do you think he is doing powerlifting with starting strength?
Absolutely agree and nowhere did I say otherwisehe needs to build a foundation first. He isn't going to get anywhere without progress.
Agree again, where did I say any different and how is this relevant in this discussion?Besides, all the natural bodybuilders who are decently big are strong as fuck.
Thanks thats what I wanted to know, at what stage does the focus change to hypertrophy instead of a powerlifting routine? Or will a powerlifting routine make me look like a bodybuilder?
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