- 4 Jul 2011
Bill Starr 5×5: Linear Version for Intermediate Lifters
4. Core Description and Tables
- A. Progression
- B. Impact of Weight Gain/Loss, etc.
- C. Ramping Weights
- D. Possible Issues
- 5. Other Pertinent Information
A. Download Link
7. Change Log
Relatively easy program to understand. It nicely illustrates the importance of making systematic progression to drive gains and increase the core lifts. I highly suggest people read the Training Primer I’ve prepared as you will understand all of training so much better afterward.
One of the many flavors of Bill Starr’s 5×5 workouts. This particular one is designed with the intermediate lifter in mind and is from the Deep Squatter site on this page Deep Squatter is a great site so make sure you check it out along with all the great info located in the archives. Someone who has experience with the lifts and some decent training history should do quite well. It’s important to keep in mind that this program is a snapshot, training changes with time, you don’t do it forever, to get a better idea on how training changes over time I’d encourage people to read this interview (link is dead) from Glenn Pendlay and Mark Rippetoe on programming.
This program is based on weekly linear progress. You take your current 5 rep maxes (5RM) and work up to them systematically by increasing weights in steady increments over 3-4 weeks. You then hit your current 5RM on lifts and continue these incremental increases week to week which pushes you further and further out making new personal records (PRs) every week until you stall on the majority of your lifts. If you miss reps, keep the weight constant the next week and don’t move it up until you get all 5×5. When you eventually stall on the majority of lifts, and you will, meaning something like several weeks of no progress in that you can’t add reps or weight, you’ll have to reset lower back several weeks and begin again. If it’s just one lift that has you stuck, reset on that and work up again but don’t restart the whole program. When restarting the whole program, a lot of times changing variables is also helpful here. I’m not going to cover that. Training is a blend of art and science, and knowing what parameters to change for a given lifter is more art. This is a cookie-cutter, it’s meant to get you big and strong, and more importantly training correctly. The best programs are always tailored to a given trainee so being your own coach, you have to learn and seek out knowledge (generally not in bodybuilding sources as a rule and this will seldom do you wrong).
Rep speed is natural, time between sets is what you need. Don’t rapid fire compound lifts but don’t be lazy. 2-5 minutes is probably right with 5 minutes being needed after a very taxing effort.