Resetting is as simple as going back 4 weeks (10%) to lower the weights, and creating more momentum to break new barriers. This can be done for a single lift, all of them. Deloading and Failing SetsĪfter a few weeks of Bill Starr, you fail during a workout, it is time to reset or deload. You may need to use fractional plates (smaller than 2.5’s), or figure out other ways to load the bar to the proscribed amount when using percentages. While this can work well, the 2.5% increases are more accurate and better suited for this program. There is an alternative unofficial “by pound” version which allows you to set the weekly increases manually, instead of by the percentage. This can be a respectable amount of increase depending on the weights being used. – Chris ManrodtĪs mentioned above, the original Bill Starr program calls for 2.5% increases weekly on the lifts. When I was a freshman in college, Bill Starr gave me this routine to follow… In the first 16 weeks I was on it, I added about 35 pounds of bodyweight, and took my total from a paltry 600 to over 950. To edit the spreadsheet customized to your lifts, click HERE. Bring a pen to the gym, and scribble off the days/sets as you go! Just plug in your max, and let it do the calculations. Then, on the following workout on Monday, you will be using this heavier weight (Friday’s) for the top set of 5.īelow is the full routine, and a link where you can customize, print, or download to your device.Friday – Work up to top set of 3, with a weight +2.5% heavier than you did Monday.Wednesday – Lighter squats, Military Press for a top set of 5, and Deadlifts for a top set of 5.This day is typically the most difficult day of the week. Monday – Work up to the prescribed top set of 5 on Squat, Bench Press, and Barbell Row.This program is a little different than most. This program typically works best for those who are already proficient at the Squat, Bench, Deadlift, Row, and Overhead Press. 400 pound Bench = 10 Pound increase Weekly – (Rate of increase too fast, high chance of only a very short term success).200 pound Bench = 5 Pound increase Weekly – (Usually a safe rate of increase, perfect). 100 pound Bench = 2.5 Pound increase Weekly – (Somewhat slow rate of increase).
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