Strength Training

[Lopez27]

Stronglifts vs Bill Starr's vs Starting Strength vs Ws4sb(1,2,or 3)

Which is better for an athlete who's main goal is to get extremely strong and wouldn't mind gaining functional muscle? List their differences and pros/cons? Discuss.

Thanks.

[Farley1324]

Stronglifts vs Bill Starr's vs Starting Strength vs Ws4sb(1,2,or 3)

Which is better for an athlete who's main goal is to get extremely strong and wouldn't mind gaining functional muscle? List their differences and pros/cons? Discuss.

Thanks.

What experience level is the trainee?

[Lopez27]

What experience level is the trainee?

4 years of weight training for football, but coming off of a 2 month layoff.

Max's:
Bench ~235
Box Squat ~365
Deadlift ~345

[28wallher]

4 years of weight training for football, but coming off of a 2 month layoff.

Max's:
Bench ~235
Box Squat ~365
Deadlift ~345

good

[zephed56]

Run SS until you stall then transition to either starr's or ws4sb#3. Avoid stronglifts since it is basically a SS copy with 5 sets. If you can't recover from 3 sets across there's no way you'll recover with 5 sets. The other two (also consider the Texas Method) should work since the progression is a bit slower.

SS should work for a few weeks to a month since you've taken 2 months off.

[DanielBeauchamp]

You could jump right into one of Bill Starr's programs, IMO. Those are good starting lifts.

[all pro]

One of Bill Starr's programs. But then I'm biased as hell because I've run them all and they've never failed to get the job done.

[Lopez27]

One of Bill Starr's programs. But then I'm biased as hell because I've run them all and they've never failed to get the job done.

Which one of his programs would you recommend?

[all pro]

Which one of his programs would you recommend?

Read through this thread http://forum.bodybuilding.com/showthread.php?t=809027 My 5x5 thread
Then get back to me.

[Lopez27]

Read through this thread http://forum.bodybuilding.com/showthread.php?t=809027 My 5x5 thread
Then get back to me.

Read it.

[all pro]

Read it.

The beginners program is quick and simple. After that a simple trick is to reduce it to 2 work outs per week doing 5x3 on the first work out then use the same weight for 5x5 on the second work out. That program will get your strength and speed up. Beyond that it comes down to how much you can recover from.

[Lopez27]

The beginners program is quick and simple. After that a simple trick is to reduce it to 2 work outs per week doing 5x3 on the first work out then use the same weight for 5x5 on the second work out. That program will get your strength and speed up. Beyond that it comes down to how much you can recover from.

So you think this...

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)

Will work better than something like this..

Workout A
5x5 Squat
5x5 Bench Press
5x5 Deadlift

Workout B
5x5 Squat
5x5 Standing Military Press
5x5 Power Cleans

?

[Hut*Hut]

4 years of weight training for football, but coming off of a 2 month layoff.

Max's:
Bench ~235
Box Squat ~365
Deadlift ~345

Texas method

[Lopez27]

Texas method

Never heard of it.

[all pro]

So you think this...

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)

Will work better than something like this..

Workout A
5x5 Squat
5x5 Bench Press
5x5 Deadlift

Workout B
5x5 Squat
5x5 Standing Military Press
5x5 Power Cleans

?

Power clean
Bench press
Squat

20% x 3
40% x 3
80% x 3
90% x 3
100% x 3

Then using the same weight;
20% x 5
40% x 5
80% x 5
90% x 5
100% x 5
To this you add in assistance work. 1x10 then reduce the weight by half and do 1x20.
Stiff leg dead lifts, rows and standing rows would be good choices but there aren't really any limits.

[Lopez27]

Anyone have a Starting Strength excel spreadsheet?

[Lopez27]

Power clean
Bench press
Squat

20% x 3
40% x 3
80% x 3
90% x 3
100% x 3

Then using the same weight;
20% x 5
40% x 5
80% x 5
90% x 5
100% x 5
To this you add in assistance work. 1x10 then reduce the weight by half and do 1x20.
Stiff leg dead lifts, rows and standing rows would be good choices but there aren't really any limits.

So do this M, W, F? and what are the percentages of? assistance work is a must?

[Farley1324]

Never heard of it.

http://forum.bodybuilding.com/showth...t=texas+method

http://startingstrength.wikia.com/wiki/The_Texas_Method

[grumble1]

I'd max out SS if you have any progress left there, since it's the fastest progression method. After that I'd switch to Bill Starr or Texas Method, whichever one you like more.

[zephed56]

Anyone have a Starting Strength excel spreadsheet?

Yeah, it's called look at your damn notebook and add weight to whatever you did last time. You're keeping a log book of your workouts right? There are no spreadsheets needed.

[grumble1]

Yeah, it's called look at your damn notebook and add weight to whatever you did last time. You're keeping a log book of your workouts right? There are no spreadsheets needed.

Could help for warmups.

[zephed56]

Could help for warmups.

Who needs a spreadsheet for warmups? srsly?