Bill Starr Power Routine

[Ripper]

Jeg skal ikke selv køre programmet på nuværende tidspunkt, men Herkules overvejer det kraftigt, og så har jeg af nysgerrighed kigget lidt på det.

Bill Star Power Routine

Monday – Heavy Day

Squat – 5 sets of 5

Bench – 5 sets of 5

Powercleans – 5 sets of 5

2 sets of weighted hypers

4 sets of weighted Sit-ups

Wednesday – Light Day

Squat – 4 sets of 5

Incline Bench – 4 sets of 5

High Pulls – 4 sets of 5

Sit-ups – 3 sets

Friday – Medium Day

Squat – 4 sets of 5, 1 triple, back-off

Bench – 4 sets of 5, 1 triple, back-off

Powercleans – 4 sets of 5, 1 triple

Weighted Dips – 3 sets of 5-8

Triceps and Biceps – 3 sets of 8 each

On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. If you are working up to bigger weights, say above 500, you can add a sixth set of 5 just to avoid making large jumps between sets. I’ll explain how to choose the top weight in a second…

Kunne man ikke ligeså vel køre fx 5x5x80% eller 5x3x85% eller skal det nærmest fungere som en max femmer uge efter uge? Jeg ville foretrække at lave nogle flere tunge sæt, ikke at jeg kan argumentere for at det skulle virke bedre, men det ville irritere mig kun at skulle lave en enkelt tung femmer. Måske er 5x5x80% meget i både squat og bænkpres samme dag + de efterfølgende powercleans, men hvis man skar en anelse i volumen eller intensitet i en af dem eller begge, passer det vel nogenlunde til resten af programmet. Nogle kommentarer?

Resten af teksten til forklaring af programmet:

On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added. Incline bench is done using the same scheme, working up to 2-3 sets of 5, but with about 70-80% of the weight flat bench, to accommodate the leverage difference of the incline. High Pulls are done by feel, but usually pretty heavy.

On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and don’t over do it. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.  

Deadlifts, or Speed Deadlifts can be substituted with Powercleans if you so desire. Powercleans are pretty popular among football players for working on explosiveness. They are not as specific for the powerlifter, but they can add strength to your traps and shoulders as well as thicken up your back. They can also improve speed-strength.

I always trained with three to five guys on a single bar. The rest time between sets was helpful for making an all out assault on that top set. I also used no gear except a belt, which we used only for squats and powercleans. Some guys used grip straps on powercleans or high pulls when attempting heavy 5’s and 3’s.

The dips, bi’s and tri’s are what Bill called “Beach Work,” in that they tend to have a bigger cosmetic effect than squats or deads. The scheme for these varied by need and based on what I thought my weaknesses were. I went very heavy on the dips, for sets of 5, to help build up my triceps. Other guys did closegrips, or even added in some rowing movements for the lats. No matter what you pick, try and move quickly though this stuff, like one minute rests max.

Advantages:

Some research shows that full body workouts tend to stimulate more hormone production than isolation workouts.  

Focus on the big three can help with developing good exercise technique for the beginner, and the weekly goal setting from Friday to Monday helps keep you motivated.

The program is relatively simple, and easy to follow. If you can figure out how to pick your weights, then this can be a very effective program. By starting out with less than max poundage, you can work on form,  and build good habits as you increase the weight. You also choose weight week-to-week by feel, instead of calculating reps and sets way in advance.  

Disadvantages:

Not a lot of exercise variety.

Some people find training the Big three more than once per week to be too taxing, but the total volume is  actually not that high because there is not much focus on assistance exercises.

This method is good for muscle growth and strength, but may not be as effective if you are trying to lose weight, or maintain a weight class.

Recommended for:

Beginners that are still learning how to squat and bench effectively. If you are new to free weights or to lifting in general, this is a good way to spend a lot of time with real iron learning the basics, because you can start off slowly and train each core lift more frequently.

Lifters trying to gain both size and strength, who want to add to their core of muscle mass. If you stick with this for more than 12 weeks, you will make muscle gains if you keep up with food and rest.

[Ripper]

Ingen kommentarer? :cries:

[Ice eye]

Ingen kommentarer? :cries:

PUUH.... tror du folk gider læse alt det

[Thomas J]

Jeg kan da godt komme med en kommentar. Bill Starr´s programmer er simple og effektive, og jeg har tidligere trænet efter hans programmer (der findes nemlig mange versioner med den samme grundlæggende opbygning).

Kunne man ikke ligeså vel køre fx 5x5x80% eller 5x3x85% eller skal det nærmest fungere som en max femmer uge efter uge?

Det skal fungere som en max femmer som man forsøger at øge uge for uge. Dette er anbefalingerne for begyndere i styrkegamet. Når man bliver mere avanceret senere hen, så kan man lave det Bill Starr kalder flere "top-end sets". I hans super-avancerede programmer ynder han at anbefale folk at følge Hepburn´s gamle program på de 3 grundøvelser. Her laver man 5 singles med en tung men submaksimal vægt. Dette følges op med 5 sæt x 5 reps med en lavere vægt. Der er flere måder at progresse på herfra. Den normale anbefaling hedder at øge med 1 single i ugen, indtil man når 8 singles med en given vægt. Herefter øger man med 2,5-5 kg og går tilbage til 5 singles. 5 sæt x 5 reps kombinationen følger den normale 5 x 5 progression med at øge når man kan lave 5 sæt x 5 reps med en given vægt. Men det er som sagt den super-avancerede måde. I starten bygger man op med femmere til en max femmer. Efter et stykke tid kan man øge workloaden ved at øge antallet af "top-end sets". Bill Starr opererer også med "back-off sets". Når man f.eks har lavet sin max femmer, så dropper man vægten og laver et par sæt af 8 reps for at øge workloaden uden at stresse kroppen for meget.

Ved ikke om du søger efter andre kommentarer, men så må du sige til....

Thomas

[Ripper]

:a-okhand:. Nu blev jeg straks meget klogere.

Hepburn lyder hårdt, 5-8 singles, efterfulgt af 5 x 5 :dead:.