Strength Gaining Routine…Starr’s 5×5

Bill Starr’s 5×5 might be one of the best and well known linear programs out there. Although this routine may focus on strength, it has huge potential for those wanting to build mass as well. The linear progression coupled mainly with compounds lifts makes this routine a perfect equation. If your looking to build muscle fast, gain incredible strength then look no further then Bill Starr’s 5×5 program.

The Lifts:
Squats – These should be full range Olympic style squats. Using full range of motion means going low as you can go, which for most is just past parallel. Try to get the top of your thighs to at least parallel.
Dead lifts – While performing this exercise make sure each rep is de-weighted fully on the floor. After each rep the weight should be “dead” on the floor
Military Press – Perform the military press with either barbells or dumbbells. Supporting weight overhead is a great fundamental exercise and stimulates the whole body.
Rows – Perform rows at 90 degrees by accelerate the weight into your body.

Additional Comment: Please review these lifts before you start. Start light and learn the lifts before attempting to lift heavy. Jumping into this routine without knowledge on how to perform these lifts may lead to injuries. Compound lifts load the entire body and have a “full body” effect.

Time Between Sets:
Try to use a natural rep spread between sets. Don’t get lazy but don’t worry about rushing either. On lighter warm-ups/reps go ahead and take a minute at most, but for those heavier sets 2-5 minute range may be needed.

Diet:
Your diet should be solely based on your goals. For gaining muscle, a caloric excess must be present.  Ultimately there is nothing any program can do if don’t eat right and that goes for fat loss, hypertrophy, aerobic, or strength. This caloric excess is a requirement for those looking for strength/size.  While  you don’t need to eat like a slob, it would actually be  better than not eating enough. It may sound backwards as most people are looking to lose weight, but the reality is if your not growing your not eating.

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