2011/05/09

Basic Routine: Starting Strength

Since many people are looking forward to an succesful start and not working out for minimal progress, I will tell you something about the ultimate Beginners Routine, Starting Strength. But first of all I'm going to tell you why you should start with Starting Strength (short: SS). If you tried bodybuilding programs with 3 or 4 or 5 days, everyday other bodyparts I have bad news for you, you wasted your time. If you would have tried SS you would have trained your whole body on all 3 days. And if you are finished with SS you can start doing advanced routines since you will see which muscles are lacking. Which is the whole point of bodybuilding you sculpture your body after your desire but first you need to know which muscles are going to be lacking.

The best part about SS is that your lifts will increase. There are 3 lifts which ultimately determine your power: Bench Press, Squat and Deadlift. And you will focus on all 3 lifts in your SS phase. Since these lifts are working your whole body and most of all your bodycore it's necessary to maintain a good form on all 3 excercises. If you increase your weight, and keep a bad form you will fuck up your back. Good form is the key to succes! You can read about good form in the next posts on this blog where I'm going to explain all the SS Excercises and how to do them with proper form.

But let's get into the SS Program:
The program will be a 3-day split, that means you will have to go 3 days a week, decide which days you want to go and keep them. The program is containing 2 training days: A and B. If you decide you want to go on: Monday, Wednesday, Friday you're Trainingsplan would look like this:

Week 1:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
A            -                B                 -               A         -              -                
Week 2:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
B            -                A                 -               B         -              -                

 You will swap between these weeks.


Let's get into the working out part, before every excercise it's important to warm up never forget to warm up. This will affect the muscle and strength gain, it's necessary that your muscles are prepared for the excercise. Here is how you warm up:

Warm Up:

Weight: 20% Reps: 5 Sets: 2
Weigth: 30% Reps: 5 Sets: 1
Weigth: 50% Reps: 3 Sets: 1
Weigth: 80% Reps: 2 Sets: 1

You will do the exercises like this: 3 Sets of 5 Repititions.
60 to 120 Seconds Resttime between Sets
That's it your workout:

Day A:
1. Squat            | 3x5
2. Bench Press | 3x5
3. Deadlift          | 3x5

Day B:
1. Squat            | 3x5
 2. Overhead Press | 3x5
                                          3. Power Clean          | 3x5

Never be scared to increase the weight! You will progress due to increasing the weight, you can stall on one weight for a longer time but try to increase the weight atleast every 2 weeks once. Train insane or stay the same.

The SS Goals are:

Bench Press - 1x Bodyweight
Squat - 1,5x Bodyweight
Deadlift - 2x Bodyweight 
If you reached this goals and are stalling on one weight for a long time, it's alright to say that you are allowed to go into an more advanced routine.


95 comments:

  1. hm, will try it out.
    Never deadlifted before though, but anyway, like the detailed descriptions you post! thanks!

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  2. I'm a bit of a weakling, i guess this will help me.

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  3. Good guide i will try it :)

    Thanks for sharing

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  4. nicely detailed and i do need to start training again

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  5. 100% correct, you have to work into your weights

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  6. Going to try this out..

    Thanks :D

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  7. Wow, gonna try this out! Thanks for sharing

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  8. thx fot the guide, maybe i'll try it out

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  9. I've just started to work out again. Thx for the tips!

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  10. Im starting whens i get back to school, the collage im going to has a free gym.

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  11. It's very helpfull, i am building my body with this.

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  12. Just starting a real workout, i'll look into it

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  13. Meh, I swim instead. But this could be useful to guys not doing any training.

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  14. Will have to give it a try once i can bend my knee again!

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  15. Yeah, I really need to buff up, I'm following until I decide to start working out!

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  16. This is very helpful will checkout! +follow

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  17. nice guide you got here, very helpful. cheers :)

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  18. its time to lose some weights here

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  19. Been looking for a detailed workout regiment. Will give this a try, seems legit.

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  20. I'm doing cardio training at the moment. I do sunday tuesday and thursday though, as I like to have Friday and Saturday off!

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  21. Very nice I am looking forward to getting into this!

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  22. Thanks. I need to get back into working out.

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  23. This is sound advice for beginners and advanced people! Get in shape!

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  24. WoW this sounds really difficult. But if you have the motivation it shouldn't be a problem!

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  25. Man i need to start working out again.

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  26. Very informative. Will give this a try for sure.

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  27. Wow excellent read!
    Gunna read up all your posts, get myself a better workout.

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  28. You really seem to have a good plan here. I might actually try it myself if I can get motivated to do something physical. Only got one body right?

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  29. Nice guide migh give it a try keep posting

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  30. wow intense program. nice post

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  31. Wow. Thanks for this guide, I'll keep it in mind.

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  32. thanks for the advice, but i'm not really looking to get big, just toned. following though.

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  33. Great advice for people who are looking to get in shape! Very detailed

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  34. I feel like i'm going to be killed
    on this program , but hey it has to be
    worth it!

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  35. Unfortunately I don't have access to a gym. Got anything I could do just using some weights in my room?

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  36. I feel like I need to start some p90x!

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  37. must see this looks awesome +followed

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  38. Just what I need to get back into training! Cheers mate.

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  39. good guide for a serious workout

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  40. I might have to give this one a shot

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  41. I took some lifting courses in college and this is some great info Nice post

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  42. Fantastic blog! I will use this to get into shape.

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  43. wow, keep making post like these, very intresting!

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  44. I haven't lifted weights in years!

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  45. I've been planning on hitting the gym for a while. I want to get stronger and fitter, but I didn't really know much about it. This was really informative. I'll be following you for more.

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  46. This is great! I might have to try it out once I get less overwhelmed with school.

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  47. I've been bodybuilding (not to be huge, but for tonage) for a while now, good guide.

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  48. great post, thanks ! following =)

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  49. Man I love to follow training-blogs, thought I blow at performing myself, great job!

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  50. I'm gonna get started on this today!

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  51. I have never heard about a 'Starting-Strength' routine, but it sounds really good. I will try this out when I have got some time again.

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  52. Introduce a PushPull plan soon.

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  53. I was looking for this, thanks! Great help.

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  54. Sick man, i'll try this out. return the favour.

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  55. This is just what i needed! Thanks

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  56. Copied and saved, this looks like great advice. I have a friend who follows a schedule like this and he's had some crazy gains in the past year.

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  57. Nice guide! I really have to start doing some more strength training. Building muscle and endurance.

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  58. Great layout for building strength! Bench Press has to be my favorite exercise!

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  59. nice guide man
    im going to follow this

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  60. Good post & blog. Following...

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  61. I'm getting strangely aroused by your background picture, haha just kidding.. Im still going strong with the training

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  62. sounds like a pretty intense routine

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  63. Thanks for the easy descriptions, for us noobs! I've neeever done any kind of strength training, so I'm looking forward to simple to follow expertise! Following!

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  64. i gonna try this! nice post and awesome blog.follow.

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  65. Im freaking out right now! My belly used to be soft and now it's starting to turn hard, should I stop?

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  66. Pretty good post. I'm definitely gonna start trying this.

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  68. This comment has been removed by the author.

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