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Poor technique in the lifts is rampant with very few
exceptions and most people just don't have a good foundation for training
information. This is your answer. Don't waste months and years
reading bullshit in the mags and on the net trying to learn by watching the
morons in your gym screw up the lifts. If you don't take my word for it
read Jim Wendler's review
or the other ones.
You can purchase it through Mark's
site, EliteFTS, or
Amazon (beware Amazon being out of stock - this has been a problem for some
as they don't keep enough on hand).
Table of Contents
[ News/Home ] [ Table of Contents ]
Last Revised 8/15/2006
Table of Contents:
Intro - A few points
Recent Additions - Site Updates
Part I - 5x5 Programs
Part II - Training Theory
Part III - Exercise Descriptions
Part IV - Some General Pieces
PART V - A Few Other Programs
PART VI -
Sources for Knowledge, Interviews, Articles
PART I: 5x5 Programs
Most everything in this section is concerned with the periodized/dual factor
program, the single factor link is very comprehensive and by nature it's a lot
easier to setup and run this style program so there is a lot less guesswork
(that doesn't mean that it doesn't work as well or even better especially in the
case of novice to intermediate lifters - it's still a damn hard program and has
produced fabulous results over many years). The main issue is that single
factor programs are essentially based on the assumption of linear progress over
short time periods. For more advanced lifters and athletes this simply
isn't viable on a consistent basis and instead periods of high and low workloads
are used to drive and then allow for adaptation and progress.
Core Descriptions and Template Downloads
BEGINNERS: Do yourselves a giant favor and just
order the book, Starting Strength.
I'd need to write a book to teach you what you need to know and Mark Rippetoe
has already done it better than I possibly could have. Save the $30 on
whatever bogus supplement you were going to buy and do something that will pay
dividends for years and get you the fastest results possible now.
INTERMEDIATE - Bill Starr
5x5 Linear Progression
ADVANCED - Bill
Starr/Glenn Pendlay 5x5 Periodized
Program Comparison and Selection Advice
TRAINING PRIMER
If you are on this site or considering any of the above programs. You need
to read this. Bottom line. It provides a good overview on training for size vs. strength, efficiency in
programming for adding muscle, overtraining, fiber recruitment, different types
of hypertrophy.
Weight Selection/Time Between Sets/Exercise Substitution:
The long and short is Important/Take what you need/Don't fuck with this
especially the squats. Adding some arm work once a week is fine. Subbing incline
for standing military is fine. Adding core work and doing cardio is fine. Do not
sub in a machine variant unless you are injured or over 65.
http://www.elitefitness.com/forum/s...ad.php?t=372686
http://www.elitefitness.com/forum/s...ad.php?t=371821
http://www.elitefitness.com/forum/s...3&postcount=201
After the 5x5 - What's
Next:
What the takeaways are from the 5x5
that can and should be applied to any training methodology. How you should
view 'cookie cutter' programs and why your training will evolve gradually if you
are progressing.
http://www.elitefitness.com/forum/showpost.php?p=5466367&postcount=958
Planning Your Training Cycles:
Basic introduction to planning
framework so that people begin to think further out than next week or even the
next 4-8 weeks.
http://www.elitefitness.com/forum/s...9&postcount=186
Diet and
Caloric Excess
This is the big 2000lbs gorilla that
constantly gets botched and overlooked for some odd reason
Good Books on Training, General Links, etc...
Good places to read about training
and find information
Microloading Solutions
Not essential to success but very
handy for those training by percents and ironically newer lifters who don't lift
a lot of weight
Some Results From Members:
Note - I just can't keep up with this, obviously people tend to do quite well,
put on a lot of muscle, get really strong, learn a lot about training theory,
and overall wind up pretty damn happy all around. These are basically the
first few in the Elitefitness forums to use these programs.
blut wump:
http://www.elitefitness.com/forum/s...6&postcount=125
super_rice:
http://www.elitefitness.com/forum/s...1&postcount=140
Ghettostudmuffin:...Week 5:
http://www.elitefitness.com/forum/s...2&postcount=154
...........................Week 6:
http://www.elitefitness.com/forum/s...0&postcount=166
BionicBC:
http://www.elitefitness.com/forum/s...6&postcount=345
Ceasar989:....http://www.elitefitness.com/forum/s...0&postcount=185
...................http://www.elitefitness.com/forum/s...2&postcount=289
Jim Quini:
http://www.elitefitness.com/forum/s...8&postcount=523
http://www.elitefitness.com/forum/s...89&postcount=76
PART II: Training Theory
*** Denotes essential reading topics ***
*** TRAINING PRIMER ***
If you are on this site or considering any of the above programs. You need
to read this. Bottom line. It provides a good overview on training for size vs. strength, efficiency in
programming for adding muscle, overtraining, fiber recruitment, different types
of hypertrophy.
*** Training Theory:***
Pretty comprehensive piece from Angelface at Meso. People at all levels should
read and understand this. It touches on a lot of what's found below
http://forum.mesomorphosis.com/showthread.php?t=8500
*** Dual Factor Theory: ***
(The further one progresses the more critical it becomes to understand basic
training concepts like this. If you aren't familiar with this, it is absolutely
essential. This is how top athletes in sport are trained the world over and this
includes adding LBM in addition to strength, speed, and power.) The first
article is a really solid explanation. The second link might help people to see
how training is arranged on a more macro level.
*** Kelly Baggett's Article from Higher-Faster-Sports.com:
http://www.higher-faster-sports.com...ertraining.html ***
Meso Piece::
http://forum.mesomorphosis.com/show...=48&postcount=3
Good Books on Training, General Links, etc...
Good places to read about training
and find information
*** Training Loads Explained: ***
This should provide some grounding on how intensity, frequency, and volume are
set to manage training loads. First, some definitions:
http://www.qwa.org/articles/tmethod.asp
More explanation and illustration to drive this home through calculations why
the 5x5 with constant set weight is used for the dual factor loading phase and
why there are ramps/pyramid setups for the single factor version (i.e. a massive
difference in load)
http://www.elitefitness.com/forum/s...4&postcount=686
*** Overtraining Explained: ***
Overtraining is cumulative fatigue - it does not result from doing a few too
many sets of bis one day.
http://www.elitefitness.com/forum/s...6&postcount=804
*** Training Progression Over
Time and the Use of Benchmarks: ***
Why it's important to always have a reference on your capacity in your core
lifts and how this can be used to evaluate the effectiveness of a program or
even the carryover from a new exercise.
http://www.elitefitness.com/forum/showpost.php?p=5427025&postcount=941
After the 5x5 - What's
Next:
What the takeaways are from the 5x5
that can and should be applied to any training methodology. How you should
view 'cookie cutter' programs and why your training will evolve gradually if you
are progressing.
http://www.elitefitness.com/forum/showpost.php?p=5466367&postcount=958
More on Periodization:
Links to abcbodybuilding's really solid 3 part article
http://www.elitefitness.com/forum/s...7&postcount=828
Tolerance to Workload:
http://www.elitefitness.com/forum/s...0&postcount=842
*** Training to Failure - the Muscle
and CNS: ***
What exactly is going on at failure.
http://www.elitefitness.com/forum/s...8&postcount=783
Planning Your Training Cycles:
Same as in Topic I, just a real quick example to help people better tailor their
training over time and get them thinking about systematic long-term progress.
http://www.elitefitness.com/forum/s...9&postcount=186
A Synthesis of Different
Methodologies:
Some clarity on workouts in general - differences and commonality
http://www.elitefitness.com/forum/s...3&postcount=782
*** Why A Bodypart Split/Frequency is Insufficient: ***
Or - "How Many Times Should I Hit a Muscle Each Week":
http://www.elitefitness.com/forum/s...4&postcount=386
Dual Factor Theory is NOT a
Program:
Pretty long rant that might clarify some things for people learning about this
and how it ties into other programs
http://www.elitefitness.com/forum/s...1&postcount=647
Frequency is Not an Absolute:
Some stuff from Poloquin - just another effort by me to put the nails in the
coffin of the popular dogma of always training a muscle 1x ever 7 days
http://www.elitefitness.com/forum/s...9&postcount=784
Why Haven't Most BBers Heard of This Type of Training if It's
so Commonly Used Around the World for Athletics, Powerlifting, and Olympic
Lifting?
Basically some well organized ranting but it might be eye-opening if coming from
a BBing or commercial gym background.
http://www.elitefitness.com/forum/s...7&postcount=133
http://www.elitefitness.com/forum/s...0&postcount=234
Detailed and Entertaining Analogy of Football and Training Theory
Courtesy of Slippy
PART III: Exercise
Descriptions
Note: Yes, the Arioch pieces are some of the best available on the net. Very
well researched and referenced. You can rely on them.
The Squat by Arioch:
http://www.elitefitness.com/forum/s...6&postcount=825
The Benchpress by Arioch:
http://www.elitefitness.com/forum/s...4&postcount=826
The Deadlift by Arioch:
http://www.elitefitness.com/forum/s...8&postcount=827
The Snatch by Arioch:
http://www.elitefitness.com/forum/s...9&postcount=428
Correct Way to Perform Barbell Rows:
2 Variations - the one at the bottom of page 1 is best
http://www.elitefitness.com/forum/s...ad.php?t=366601
Links to pics:
http://www.elitefitness.com/forum/s...7&postcount=301
The Power Shrug:
This is the original shrug, the upper back and traps respond to dynamic pulling
like nothing else. One of the few exercises that is fully guaranteed to result
in major changes in the mirror in a few weeks. And yes, afterward you will
wonder why the general population neutered this exercise into an isolation
movement that isn't 1/10th as effective.
http://www.elitefitness.com/forum/s...4&postcount=319
Some General Exercise Description and Video Links:
http://www.uwlax.edu/strengthcenter...video_index.htm
http://www.joeskopec.com/assist.html
PART IV: Some General
Pieces
Why Speed/Acceleration is Critical in Lifting:
http://www.elitefitness.com/forum/s...16&postcount=62
The Deadlift and Recovery
Increasing the Deadlift Without Deadlifting - Take 2
http://www.elitefitness.com/forum/s...2&postcount=388
Diet and Training - Caloric Excess
This is the only thing I'm writing on diet - and the most important point to
know
PART V: A Few Other
Programs
Obviously there are tons of others and the best programs are the one's that
properly address a specific trainee at a specific time (i.e. well crafted to
you).
Glenn Pendlay on Mark Rippetoe's Squat Program for New Lifters:
Routinely gets 30-40lbs of bodyweight increase within 6 months
http://www.elitefitness.com/forum/s...7&postcount=235
Smolov Squat Cycle:
Considered the holy grail of squat programs - very demanding
http://www.elitefitness.com/forum/s...0&postcount=107
Westside Barbell
Some good articles also in the archives at
www.deepsquatter.com
Dual Factor Hypertrophy Training:
Courtesy of Matt Reynolds
http://www.elitefitness.com/forum/s...3&postcount=423
Word Doc:
http://www.geocities.com/elitemadco...hy_Training.doc
Coan/Phillipi Deadlift Program:
http://www.elitefitness.com/forum/s...5&postcount=819
HST - Hypertrophy
Specific Training
PART VI:
Sources for Knowledge, Interviews, Articles, Tools
Good Books on Training, General Links, etc...
Microloading Solutions
Solutions that allow for precise weight selection and removing the restriction
of having 2.5 lbs as your smallest plate
Interview with Strength Coach Glenn Pendlay
Interview with Strength
Coach Mark Rippetoe
Author of the book Starting Strength
Rippetoe and Pendlay on
Training and Programming
Interview with
Strength Coach Mike Hartman
Some really great background and info.
Renowned Speed Coach Charlie Francis on HIT
WSB Louie Simmons - What a Gym Needs
Prilepin's Table:
A good illustration of the interplay between volume and intensity
http://www.elitefitness.com/forum/s...7&postcount=387
1RM Equations and Estimates:
To help estimate a 1RM, 5RM or whatever
http://www.elitefitness.com/forum/s...2&postcount=393
Finish Deadlift Secrets:
http://www.elitefitness.com/forum/s...6&postcount=818
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