Usually, when the intensity is higher than 85% (2-3 rep range), the body focuses on developing the nerve paths leading to the muscles. Now, as we all know, building muscle mass requires some heavy weights and that’s just what these two programs allow us to develop. There are many similarities between these two workouts, like the fact that they both have assisting exercises for smaller muscle groups.Īnother similarity between them is that they are both made up of basic, compound movements and focus on strength development.
Now to the topic of starting strength vs. Optional assisting exercises for triceps and abs If the weight used is more than 2 times your bodyweight, the sets done are 3×5 Weight used is 15-20% less than the one on Monday (you can optionally replace this with front squats) Optional assisting exercises for triceps and abdominals Warm up sets of lower weight and higher reps, leading up to the 5×5, which are done with a given weight The goal of this workout program is strength gains and the very foundations of the training program are basic compound movements. Stronglifts 5×5 Workout (Bill Star’s version of it): This workout is recommended for intermediate and advanced athletes. The weights used for each exercise are done within the 5RM range (a weight that will challenge you in the 5 repetitions range). This workout program is usually done for 12 weeks. When you manage to hit 5 sets of 5 reps with a given weight, you increase the weight in the next workout. This is the famous 5×5 workout that is known among lifters and bodybuilders and it has been used by people like Reg Park, Steve Reeves, and many other known powerlifters.
Stronglifts 5x5 vs starting strength professional#
Stephen Lester “Steve” Reeves (1926 – 2000) was a professional bodybuilder and actor. The program is designed to kickstart the development of your physical properties, by focusing on strength development, which will inevitably boost your muscle gains in the long term. This is a program that relies on lower rep ranges of 3 to 5 reps. If you reach a plateau, reduce weights with up to 20% and start over. If you could not complete the working sets you stay on the same weights.If the last few reps were significantly slower, you increase the weights as little as possible- 5 kg for deadlifts and 2,5 for the squats and bench press.For example, 10 kg for deadlifts and 5 for the bench press If you have managed to complete the given numbers of sets and reps with clean exercise execution and the last few reps were quick, you can increase with more than the given weights.These are the recommended workout progressions during the first 3-4 weeks:įemales, adults, and teenagers who may be skinny, just starting out or simply under-conditioned can go 50% on these given progressions.įor the weeks after the first month, you go up in weight with half of the given weights. The progress depends on gender, age, and the exercise. Progressing with Starting Strength Workout There is no given amount of rest time between the sets, take as long as you need to feel recovered, but I recommend that you don’t go over 1 minute between the warm-up sets and 3 minutes between the working sets. You alternate between these two workouts with a rest day between them. This is a power clean exercise, done from a position in which the barbell is over the knees in a quarter squat. Starting Strength Workout Program 2 ExerciseĢ×5 with no weights on the bar, 1×5 with 50% of 5RM, 1×3 with 70% of 5RM, 1×2 with 90% of 5RMĢ×5 with no weights on the bar, 1×5 with 55% of 5RM, 1×3 with 70% of 5RM, 1×2 with 85% of 5RMīarbell cleans – This is the only exercise where you have 5 sets of 3. Starting Strength Workout Program 1 ExerciseĢ×5 with no weight on the bar, 1×5 using 40% of your 5RM, 1×3 with 60% of 5RM, 1×2 with 80% of 5RMĢ×5 with no weight on the bar, 1×5 with 50% of 5m, 1×3 with 70% of 5RM, 1×2 with 90% of 5RMĢ×5 with 40% of 5rm, 1×3 with 60% of 5RM, 1×2 with 85% of 5RM Repeated maximum (RM)– The weight which you can use to complete a given number of repetitions:ġRM – the Maximum weight you can use for 1 repetition.ĥRM – the Maximum weight you can use for 5 repetitions. In the beginning of your starting strength cycle, it is recommended that you go up in weight every workout, while of course, trying to keep the proper form on each exercise. The weight goes up when you manage to hit the given sets and repetitions with a certain weight. It is recommended that you do these exercises with the maximum amount of weight possible in the 5-rep range. With this program, you have 1 to 5 working sets.