Strongest Shall Survive 1
May 11, 2017 | Author: Jose Hanson | Category: N/A
Short Description
Strongest Shall Survive 1...
Description
FREE GIFT! $ ANY ORDER OVER
75
Discounts & Deals - Sign Up!
24/7 Customer Service 1-877-991-3411
Contact Us
Need Help? in:
Search
View Cart
Whole Site
Like 2,200,070 people like this.
Find A Plan
Store
BodySpace
Workouts
Nutrition
Supplementation
Motivation
Forum
More...
The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!
FREE »
JOIN NOW » Customized Content
Today's Posts FAQ Community
Forum Actions
Quick Links
Advanced
» Massive Online Community
» Track Your
Forum » Main Forums » Workout Programs » The Bill Starr model, from "the Strongest Shall survive Results 1 to 25 of 25
Progress
SIGN UP
Thread: The Bill Starr model, from "the Strongest Shall survive Thread Tools
Search Thread
Tulkas
Registered User
Member Login
#1
08-10-2008, 04:01 AM
Log in with Facebook
The Bill Starr model, from "the Strongest Shall survive
The Big Three
or USERNAME / EMAIL PASSWORD Remember Me
LOG IN
Forgot Login Info?
Join Date: Jun 2008 Age: 28 Posts: 166 Rep Power: 10
BodySpace Activity INKEDFORLIFE is now friends with TattooedAlice and michmurph. Goku2376 created the workout template: CORE - ABS - WEEK 3. codyasmith updated his weight from 210 Lbs. to 205 Lbs., a loss of 5 Lbs. in 83 days.
This is a description of Bill Starr's strength training program described in The Strongest Shall Survive: Strength Training for Football (1976). I recommend reading Bill Starr's book, even if you?re not a football player. This program was the base for routines such as madcow 5x5, timed total tonnage, the texas method,... What Are The Big Three? The Big Three are the Squat, Bench Press & Power Clean. The reason Bill Starr chooses these movements is that they build strength in all major muscle groups. Even though Bill Starr?s program is designed for building
View All
movements is that they build strength in all major muscle groups. Even though Bill Starr?s program is designed for building overall strength and explosiveness in American Football players, it can be used to build strength and explosiveness in any other athlete. Programming the Big Three. The Big Three are trained 3 times a week in a heavy/light/medium fashion. Which means you don?t train with maximum poundages every workout. * Heavy Day: ramp up to one heavy set. * Light Day: ramp up to 80% of the heaviest set on Heavy Day. * Medium Day: ramp up to 90% of the heaviest set on Heavy Day. Sets & Reps. 5x5 is used for The Big Three: 5 sets of 5 reps. The weight is increased on each successive set, the 5th set being your strongest set. The first 4 sets are used to warm-up to your heavy 5th set. For the advanced trainee, a change of rep range can be useful: * Presses. Instead of doing 5x5, the trainee does 3x5 reps, 3x3 reps & 1 "back-off" set of 6-10 reps. Sets of 3 enable the trainee to handle heavier weights on the final set. The back-off set insures sufficient work. Back-off sets can also be applied to squats, but are less useful for pulls. * Squats. Tens, fives and threes is another proven rep range. One would do 5x10 on Monday, 5x3 on Wednesday and 5x5 on Friday, increasing the weight each set. The difference with this routine is that a trainee goes to the maximum each workout. The program still follows the heavy / light / medium system, based on total tonnage. Even though the tens utilize the lightest weight, they produce the most total work load. The threes produce less workload and the fives something in between. Circuit Method. The Big Three are trained with the Circuit method. The trainee does one set of an exercise and then moves on to the next exercise. When he has done the first set of every exercise, he will do the same for the second set, the third set, and so on. The Circuit Method insures all exercises obtain equal attention and workload. This might not be possible due to a lack of equipment, so the trainee may do all his sets of one exercise before moving on to another instead. It could be a good idea to change the heavy/light/medium structure if you drop the circuit method. For example: * Monday: Heavy Squats, medium Bench Press & light Power Clean. * Wednesday: Light Squat, heavy Bench Press & medium Power Clean. * Friday: Medium Squat, light Bench Press & heavy Power Clean. Substituting Exercises. Although it is perfectly possible to do the program with nothing but the Big Three, variations are possible and recommended when you stall. This is where we replace the big three on some of the workouts by exercises that have a carry over on them. An important thing to remember with these substitutions is that a trainee goes heavy on each of the lifts. If he does only bench press in the program, he would decrease the load on light and medium days. However, if he does military presses on light day, he should go to the maximum on this exercise. The muscles involved in benching still get some rest, because of the lighter load that is used on the military press, so it can still count as a light day. The general rule is: put the heaviest load on heavy day, the lightest load on light day and the one in between on medium day. This can be accomplished by lowering the weight on the same exercise or by choosing a less stressing exercise. Bill Starr describes the following: * Overhead Presses. These can replace the bench press on a light day or medium day, as they are less stressful to the shoulder girdle. Behind the neck presses would be done on light day and military presses on medium day. * Incline Bench Presses. Similar to the overhead presses, we can replace the bench press with incline press on medium day. * Front Squats. Because lighter loads are used compared to the back squat, Front Squats would replace back squats on light day * Power Shrugs. A good way to overload the pulling muscles, and thus a good replacement for power cleans on heavy day. This is an advanced exercise that should not be put in the program without enough experience in the power clean. * High Pulls. A good replacement for power cleans on heavy or medium days. It works the same muscles as the power clean, but has some advantages. There is no stress on the wrists and more weight can be used. Doing the power clean on light day is still recommended to keep the form which you have developed. Just like power shrugs, this exercise is more advanced.
Weekly increase. This routine would be nothing if you didn?t make progress. The goal here is to increase the poundage on each heavy day, and derive the poundages on medium and light day from this heavy day.If you have substituted certain exercises, it is not always possible to derive the correct weight from the heavy day, as you do another exercise. In that case, you could just improve the poundage of the same day the week before. General rule: only increase the weight when you successfully did all the planned sets and reps the previous week. Putting it all together. An example says more than a thousand articles. So here are a few: The basic program (the weights used are only examples): Monday, heavy day: squat: 5 x 135, 5 x 165, 5 x 185, 5 x 205, 5 x 225 bench press: 5 x 135, 5 x 155, 5 x 175, 5 x 190, 5 x 200 power clean: 5 x 115, 5 x 135, 5 x 145, 5 x 155, 5 x 165 Wednesday, light day: squat: 5 x 135, 5 x 150, 5 x 160, 5 x 170, 5 x 180 bench press: 5 x 135, 5 x 135, 5 x 145, 5 x 155, 5 x 160 power clean: 5 x 115, 5 x 115, 5 x 115, 5 x 125, 5 x 135 Friday, medium day: squat: 5 x 135, 5 x 155, 5 x 175, 5 x 190, 5 x 205 bench press: 5 x 135, 5 x 150, 5 x 160, 5 x 170, 5 x 180 power clean: 5 x 115, 5 x 125, 5 x 135, 5 x 145, 5 x 150 A little more advanced, and with the different heavy/light/medium structure: Monday: Heavy squat: squat 5x5 Medium bench: Incline bench press 5x5 Light power clean: power clean 5x5 Wednesday: Heavy bench: bench press 5x5 Medium power clean: High pull 5x5 (90% of Friday's heavy set) Light squat: Front squat 5x5 Friday: Heavy power clean: High pull 5x5 Medium squat: Squat 5x5 (90% of Monday's heavy set) Light bench: Military press 5x5 Including shrugs and more advanced rep ranges: Monday, heavy: squat 5x10
squat 5x10 bench press 3x5, 3x3, 1x6-10 High pull 5x5 Wednesday, light: squat 5x3, 1x6-10 Behind the neck press 3x5, 3x3, 1x6-10 power clean 5x5 Friday, medium: Squat 5x5, 1x6-10 Incline bench press 3x5, 3x3, 1x6-10 High pull 5x5 There are countless possible variations on this program: using different exercises, adding assistance work, adding a workout, changing de set/reps structure,... . This article only describes the pure basics of the program. Further information can be found in the book and in "Practical Programming" I do not recommend adding too much. Make sure the extras don?t interfere with progress on the main 3 lifts. This article can also be found here: http://stronglifts.com/bill-starrs-s...the-big-three/ Flying Fox = me P.S.: English is not my native language, but I did my best to make it readable. If you find a weird sentence or mistakes, do not hesistate to comment. The same goes for people who know the program and find a mistake in the content.
Last edited by Tulkas;; 08-10-2008 at 07:23 AM.
#2
08-10-2008, 04:05 AM
all pro
I guess you missed this http://forum.bodybuilding.com/showthread.php?t=809027 My 5x5 thread
Powerbuilder
Join Date: Oct 2003 Location: New York, United States Age: 58 Posts: 20,173 BodyPoints: 12761 Rep Power: 8370
Bodybuilder, n. A weight lifter too weak to be a powerlifter. Powerlifter, n. A weight lifter too fat to be a bodybuilder. HIT Jedi, n. The fitness equivalent to Al Qaeda, except rather than fly planes into buildings, devotees fly steaming piles of dogmatic horse**** into your ears and down your throat. Every thing works..........for about 6 weeks. Hard gainer = under eater _____________________________________________ R.I.P. Lynn Larsen 5/17/86 - 9/14/06 Bridgeport Ct.
#3
08-10-2008, 04:10 AM
Tulkas
Registered User
Originally Posted by all pro
Registered User
I guess you missed this http://forum.bodybuilding.com/showthread.php?t=809027 My 5x5 thread Oh yeah, I forgot about that post. usefull for extra examples. I still like mine better
Join Date: Jun 2008 Age: 28 Posts: 166 Rep Power: 10
#4
08-10-2008, 04:14 AM
all pro
Powerbuilder
Originally Posted by Tulkas
Oh yeah, I forgot about that post. usefull for extra examples. I still like mine better I suppose I could just go ahead and scan the entire book and post it. LOL!
Join Date: Oct 2003 Location: New York, United States Age: 58 Posts: 20,173 BodyPoints: 12761 Rep Power: 8370
Bodybuilder, n. A weight lifter too weak to be a powerlifter. Powerlifter, n. A weight lifter too fat to be a bodybuilder. HIT Jedi, n. The fitness equivalent to Al Qaeda, except rather than fly planes into buildings, devotees fly steaming piles of dogmatic horse**** into your ears and down your throat. Every thing works..........for about 6 weeks. Hard gainer = under eater _____________________________________________ R.I.P. Lynn Larsen 5/17/86 - 9/14/06 Bridgeport Ct.
#5
08-10-2008, 04:19 AM
Tulkas Registered User
Originally Posted by all pro
I suppose I could just go ahead and scan the entire book and post it. LOL! You could... But I prefer a short summary for internet articles.
Join Date: Jun 2008
Join Date: Jun 2008 Age: 28 Posts: 166 Rep Power: 10
#6
08-10-2008, 06:58 AM
mjw8204
Registered User
Originally Posted by Tulkas
Oh yeah, I forgot about that post. usefull for extra examples. I still like mine better Are you going to cite where you ripped that information from?
Join Date: May 2006 Age: 31 Stats: 5'11", 196 lbs Posts: 24,998 BodyPoints: 36300 Rep Power: 26736
http://stronglifts.com/bill-starrs-s...the-big-three/ Looks like you copied and pasted that article word for word and then failed to cite it in your post. I especially like the part where you said that you hoped you made it readable. It's pretty easy to do that when you're stealing your information from someone else. Stealing another person's work and presenting it as your own (which you did by not citing your source) is called plagiarism.
Last edited by mjw8204;; 08-10-2008 at 07:01 AM.
#7
08-10-2008, 07:11 AM
Tulkas
Registered User
Originally Posted by mjw8204
Are you going to cite where you ripped that information from? http://stronglifts.com/bill-starrs-s...the-big-three/
Join Date: Jun 2008 Age: 28 Posts: 166 Rep Power: 10
Looks like you copied and pasted that article word for word and then failed to cite it in your post. I especially like the part where you said that you hoped you made it readable. It's pretty easy to do that when you're stealing your information from someone else. Stealing another person's work and presenting it as your own (which you did by not citing your source) is called plagiarism. Before you start accusing, ask nicely. We might have resolved this without insulting each other. This post was submitted by StrongLifts.com reader Flying Fox. Flying Fox=Tulkas=me In short, I wrote it, and I did mention where I ripped the information from (the strongest shall survive). But I'm glad to hear you knew about that article. So what do you think of it?
P.S.: if you don't believe I wrote it, don't bother me with posting it here, just send a PM to medhi from stronglifts and ask. P.P.S: I really like that Jim Wendler quote
Last edited by Tulkas;; 08-10-2008 at 07:14 AM.
#8
08-10-2008, 07:18 AM
mjw8204
Registered User
Originally Posted by Tulkas
Before you start accusing, ask nicely. Flying Fox=Tulkas=me
Join Date: May 2006 Age: 31 Stats: 5'11", 196 lbs Posts: 24,998 BodyPoints: 36300 Rep Power: 26736
In short, I wrote it, and I did mention where I ripped the information from (the strongest shall survive). But I'm glad to hear you knew about that article. So what do you think of it? P.S.: if you don't believe I wrote it, don't bother me with posting it here, just send a PM to medhi from stronglifts and ask. I've referred to article a number of times for information. If you wrote it, it would have cleared up a lot of confusion by linking to the article itself and stating that you wrote it. From my vantage point, I saw someone citing the book, but it also looked they lifted information from another person's website. There are a lot of disingenuous people on this forum. If you are really the author of the article, I apologize for my response.
#9
08-10-2008, 07:21 AM
Tulkas
Registered User
Join Date: Jun 2008 Age: 28 Posts: 166 Rep Power: 10
08-10-2008, 10:09 AM
Originally Posted by mjw8204
I've referred to article a number of times for information. If you wrote it, it would have cleared up a lot of confusion by linking to the article itself and stating that you wrote it. From my vantage point, I saw someone citing the book, but it also looked they lifted information from another person's website. There are a lot of disingenuous people on this forum. If you are really the author of the article, I apologize for my response. You're right, I can hardly blame you for reacting like that (you didn't react to harsh actually). I'll put a link in the opening post. Do you really refer to that article a number of times? I was beginning to fear no one read it and my effort to work with medhi was in vain.
#10
#10
08-10-2008, 10:09 AM
notbuff 159 in pic
Nice write up dude. I'm surprised Starr doesn't have any deadlifts in there.
Join Date: Apr 2008 Age: 25 Stats: 5'9", 164 lbs Posts: 283 Rep Power: 539
Go Team Venture! ------- Zerg Player
#11
08-10-2008, 12:05 PM
Tulkas
Registered User
Originally Posted by notbuff
Nice write up dude. I'm surprised Starr doesn't have any deadlifts in there.
Join Date: Jun 2008 Age: 28 Posts: 166 Rep Power: 10
He writes that the injury risk outweighs the benefits for a team of football players. He also never trained deadlift alot because it is easy to overtrain deadlifts. Here's another article from him about the deadlift:
It would be quite easy to incorporate this type of deadlift training in the "Big Three" program, simply by working in goodmornings.
#12
08-10-2008, 01:12 PM
CaptainGorgeous
Great article. Thanks a lot.
Registered User
Join Date: Feb 2008 Location: Chicago, Illinois, United States Age: 26 Stats: 5'9", 172 lbs Posts: 4,402 Rep Power: 587
#13
08-10-2008, 08:49 PM
magiata93 Registered User
great article i like the pictures. but when he performs the power clean, i think there should be one more picture before the end of the lift, because it doesnt show the bottom position, and i think thats where most people have trouble doing the power cleans.
May 1-May 28-June 19-July 10- August 24
Join Date: Feb 2008 Location: New Jersey, United States Age: 21 Stats: 5'11", 217 lbs Posts: 551 Rep Power: 0
May 1-May 28-June 19-July 10- August 24 Bench: 145x5-155-175-185-205 Squat: 185x5-205-245-285-315 Dead Lift: 185x5-205-205-225-300 Push Press: 95-135-145-155-185 Power Clean 185 Weight: May 1- 182 (start of bulk) May 28- 185 June 19-195 June 24- 205 July 10- 205 July 30- 217 August 15- 217 (end of bulk) August 24- 207 (start of cut) September 1- 203 Height- 5-11" Age- 15 My Journal-> http://forum.bodybuilding.com/showthread.php?p=202160021&posted=1#post202160021
#14
08-10-2008, 11:18 PM
Tulkas
Registered User
Originally Posted by magiata93
great article i like the pictures. but when he performs the power clean, i think there should be one more picture before the end of the lift, because it doesnt show the bottom position, and i think thats where most people have trouble doing the power cleans. It's not an article to instruct the power clean.
Join Date: Jun 2008 Age: 28 Posts: 166 Rep Power: 10
Wich "bottom position" are you talking about by the way?
#15
08-11-2008, 02:21 AM
N@tural1 Lifelong Nattie
Originally Posted by Tulkas
He writes that the injury risk outweighs the benefits for a team of football players. He also never trained deadlift alot because it is easy to overtrain deadlifts. Here's another article from him about the deadlift: Join Date: Apr 2007 Location: United Kingdom (Great Britain) Posts: 4,919 BodyPoints: 6915 Rep Power: 4473
It would be quite easy to incorporate this type of deadlift training in the "Big Three" program, simply by working in goodmornings. Breach of copyright?
#16
08-11-2008, 02:25 AM
Tulkas
Registered User
Originally Posted by Natural2
Breach of copyright? I suppose not, found it on americanpowerliftevolution.net
Join Date: Jun 2008 Age: 28 Posts: 166 Rep Power: 10
#17
08-11-2008, 02:29 AM
N@tural1 Lifelong Nattie
Originally Posted by Tulkas
I suppose not, found it on americanpowerliftevolution.net Lots of stuff is to be found on the internet, it doesnt mean you have the legal right to reproduce it.
Join Date: Apr 2007 Location: United Kingdom (Great Britain) Posts: 4,919 BodyPoints: 6915 Rep Power: 4473
#18
08-11-2008, 03:28 AM
Tulkas
Registered User
Originally Posted by Natural2
Lots of stuff is to be found on the internet, it doesnt mean you have the legal right to reproduce it. That's true. If the owners of the magazine that published this article 40 years ago, I'll remove it here.
Join Date: Jun 2008 Age: 28 Posts: 166 Rep Power: 10
#19
08-11-2008, 03:39 AM
N@tural1 Lifelong Nattie
Tulkas Your original post was a straight out copy and paste and yet you claim that "you made it as readable as you could" I agree with whats been said already, copy and pasting another persons work and then hinting thats its your own is out of order.
Join Date: Apr 2007 Location: United Kingdom (Great Britain)
Last edited by Natural2;; 08-11-2008 at 04:59 AM.
Posts: 4,919 BodyPoints: 6915 Rep Power: 4473
#20
08-11-2008, 04:02 AM
Tulkas
Registered User
Originally Posted by Natural2
Tulkas Your original post was a straight out copy and paste and yet you claim that "you made it as readable as you could"
Join Date: Jun 2008 Age: 28 Posts: 166 Rep Power: 10
B.S. I agree with whats been said already, copy and pasting another persons work and then hinting thats its your own is out of order. Read the rest of the posts in this topic, and de last remark I made before the P.S. Meanwhile, i'll wait for the next person with accusations.
#21
08-11-2008, 05:01 AM
N@tural1 Lifelong Nattie
Originally Posted by Tulkas
Read the rest of the posts in this topic, and de last remark I made before the P.S. Meanwhile, i'll wait for the next person with accusations.
Let me see if I have this right. Are you saying that this is a copy and paste of an original article that you wrote over at stronglifts? And that the original article was 100% hand written by you with no copy and paste work? Join Date: Apr 2007 Location: United Kingdom (Great Britain) Posts: 4,919 BodyPoints: 6915 Rep Power: 4473
Last edited by Natural2;; 08-11-2008 at 05:36 AM.
#22
08-11-2008, 05:46 AM
Tulkas
Registered User
Originally Posted by Natural2
Let me see if I have this right. Are you saying that this is a copy and paste of an original article that you wrote over at stronglifts? Yes and no. It was copy pasted, but I adjusted a few details that I didn't like.
Join Date: Jun 2008 Age: 28 Posts: 166 Rep Power: 10
So, yes, you got it right Originally Posted by Natural2
And that the original article was 100% hand written by you with no copy and paste work? Is that hard to believe? Making book reports isn't that hard. Yes, it was hand written (typed actually), based on Bill Starr's book. Mehdi from stronglifts adjusted some layout issues and told me were te shorten the article. I actually rewrote an other article that I wrote for dutchbodybuilding.com (a really bad article) about bill starr, to fit stronglifts.com, and translated it. Oh, and I also translated this article back to a more readible dutch version on this forum: http://www.krachtsporten.com/forums/...showtopic=1085
#23
08-11-2008, 06:35 AM
tdog69
Wannabe cardio bunny
Originally Posted by Natural2
Breach of copyright? I believe this article was done prior to the existance of digital copy right laws and I am sure the original writer would be happy that this article was scanned and presented anywhere to educate users.
Join Date: Jan 2006 Location: Kingwood, West Virginia, United States Age: 40 Stats: 5'11", 210 lbs Posts: 3,358 BodyPoints: 15408 Rep Power: 1949
Fat Man Typing
#24
08-11-2008, 07:33 AM
N@tural1 Lifelong Nattie
Originally Posted by Tulkas
Yes and no. It was copy pasted, but I adjusted a few details that I didn't like. Right, I understand now man, I miss-understood originaly, my mistake and apology
Join Date: Apr 2007 Location: United Kingdom (Great Britain) Posts: 4,919 BodyPoints: 6915 Rep Power: 4473
#25
08-11-2008, 07:34 AM
Tulkas
Registered User
Originally Posted by Natural2
Right, I understand now man, I miss-understood originaly, my mistake and apology No problem.
Join Date: Jun 2008 Age: 28 Posts: 166
Posts: 166 Rep Power: 10
Quick Navigation
Workout Programs Top
« Previous Thread | Next Thread » Bookmarks Digg del.icio.us StumbleUpon
Posting Permissions You may not post new threads You may not post replies You may not post attachments
BB code is On Smilies are On [IMG] code is On
You may not edit your posts
HTML code is Off Forum Rules
Google Facebook Twitter
-- BBcom Default
Contact Us Bodybuilding.com Archive Top
All times are GMT -7. The time now is 06:36 PM. Archive Home Store Products Careers Help Contact Us Terms of Use Checkout
View more...
Comments
