This phase is all about creating a foundation that you can build on moving forward.As you can see, the A day and B day of Phase 1 are identical. The first column, “Test Weight,” is where you will enter your starting weight (or your previous rep maxes). Then for your Workout B, you can do the 3 x 5 Bench after you do the 3 x 5 Squat and before the 1 x 5 Deadlift. It’s essential to pay attention to your body than to push too hard toward a specific target weight.The length of Phase 2 varies greatly from person to person. You may be a novice or even an advanced bodybuilder, this Starting Strength workout program is aimed at helping you get the requisite strength. The same is true for the front deltoids which are worked pretty hard by the bench and the overhead press three times a week too. 3 exercises are performed each workout and Workouts are performed three times a week. The second week, you’ll bench press Monday and Friday and press on Wednesday. Many newbies, as well as the intermediary weight lifters, believe in stacking on the weights just to feel macho. Usually, people add weight to their squat on Monday and Friday while taking Wednesday as a recovery day with a lighter weight load.Once you complete the Novice phases, you can move onto the Intermediate and Advanced programs. All in all, most people just want to “be stronger and have muscles”, and this program will set someone up with a solid foundation in the basics.
The program was created to give weight lifting novices the foundational strength and skills they need to progress to future training programs. A professional mountain guide and experienced outdoor educator, Gaby enjoys traveling and exploring the world’s most remote locales. It consists of a work set comprising squats of three sets to be repeated at least five times – 3 x 5. As a writer and editor, Gaby has written for a variety of health and wellness, outdoors, and travel blogs, news sites, and climbing magazines. But, they also incorporate different types of reps and sets to encourage the body to adapt to new loads continuously.While exercise is certainly important, it is not the only factor in overall fitness and strength gains. Form checks, questions about the Starting Strength Method, diet, injuries, equipment and general discussion are welcome. After that there will be a 3 x 5 set for press, then a 1 x 6 deadlift all forming part of Workout program A. Since the system’s founder states that everyone should start with the novice program, that’s what we’ll discuss here.The program is phase-based. Starting strength is an appropriate workout program for beginners, which will kickstart the strength development and allow you to learn the basic, compound movements. Monday and Friday), while using Wednesday as a lighter recovery day for squats.First, make sure you are actually finished being a Novice: Rationale, construction, and example programs for intermediates are in Program modifications for older intermediates and the very detrained can be found in For a taste of some intermediate-level programming, see articles: This program has been successful for over 30 years, with the simplistic idea of mastering the basics of effective compound lifting using precise technique.There are five general exercises that are used in this program, and you can learn about them in Essentially you will want to train 3 days a week on You can choose whichever days you want to workout, but it has to be three days a week, and it has to be non consecutive days. You will pretty much alternate workouts every other day. Later on, you’ll move to 2.5 lb or smaller jumps for these lifts when 5 lbs becomes too much to add every workout. The same routine of Week 1 you will do for Week 3 and that for Week 4 you will repeat the Week 2 routine.
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