Bill Starr 5x5 Excel Spreadsheet

If you want to increase your strength as well as your muscle size, there’s probably no better way of doing that than with a 5X5 workout routine.The 5X5 system of training has been around for decades, and it's still one of the most popular training protocols around for the simple reason that it is so effective.Reg Park used it in the 1950’s to build 20 inch arms and a 500lb bench press before steroids were ever used in the sport. (whose mentor was Reg Park) later used it in his training to lay down a solid foundation well before he ever used more conventional 'bodybuilder style' training. And the method was further popularized in the 1970’s by legendary football strength coach Bill Starr, who used it to train all his athletes. As its name suggests, the 5X5 system simply involves performing a group of exercises for 5 sets of 5 repetitions each. However there are a number of different ways you can go about doing this, depending on your goals and your stage of development.5X5 training is best done with the big compound exercises, and it is normally set up as a, although an or even a can be equally effective - especially for those who have been training for a while.A typical full body routine would involve a squat or a deadlift together with an upper body push and an upper body pull. Assistance exercises may be added afterwards if desired, but these would usually be done for a more conventional set and rep scheme such as 3 sets of 8.The 5X5 workout routine offers benefits for both the beginner and the more advanced trainee, depending on the approach taken; the three most common approaches being as follows. This involves performing all 5 sets of 5 reps with the same weight (after your warm-ups), and it is an ideal beginners workout routine.5 reps is the optimal number for building strength, and it’s also perfect for practicing technique.

The reason for this is that form often deteriorates when done for much more than 5 reps, whereas when using reps lower than this the weights tend to get too heavy, which means that form needs to already be established in order to avoid injury.And by doing 5 sets you’ll have sufficient volume to elicit a good muscle building response as well. Granted you may build muscle a little faster by doing 6 – 10 reps, but you’ll reach a plateau sooner too. By using 5X5 you’ll be able to continue to make progress for much longer, so your eventual results will be better.When you start with this type of training it’s important to use relatively light weights so you can get a feel for the movements and practice proper technique. Even just the empty Olympic bar (20kg) is fine for most exercises.

If you’ve been training for a while and feel this is too light you can start a bit heavier, but don’t go above about two thirds of your current 5 rep max.Then simply add some weight to the bar on each exercise every time you train. By adding 5kg to your squat and deadlift and 2.5 kg to your other lifts you’ll quickly progress to using some respectable weights, and your size and strength will increase accordingly. In just 3 – 4 months you’ll be surprised at how much progress you’ll be able to make. This involves doing your first set with a fairly light weight, and then adding weight to the bar each set, so you work up (or ramp up) to one top weight set of 5.For example you might start an exercise with 60kg for your first set, then increase to 75kg for your next set, then 90kg, then 105kg and finally 120kg for your final maximum weight set.This works better for more advanced people, as doing 5 sets of 5 with the same weight will eventually become too taxing (as the weights become much heavier), and you’ll find you’ll be unable to recover from it properly.

So your progress will grind to a halt.Also you’ll be able to work up to a heavier final weight set. Your 5 rep max (5RM) will usually be about 85% of your one rep max (1RM). And by working up to one top weight set you’ll be able to get close to this figure for your final set. Whereas if you were doing all 5 sets with the same weight you could not realistically do this with more than about 80% of your 1RM. This is perfectly fine for beginners (say those in their first year or two of proper training), but when you are more advanced you’ll get better strength gains by going a bit heavier - at least occasionally. This is where you ramp up your first two or three sets and then do your final two or three sets with the same weight.The partial ramp is an intermediate stage between the above two methods.

It's the way Reg Park did it in the 50's, and it's still the best way to do it for most intermediate level trainees.When you get to the point where you are unable to complete all 5 sets of 5 with the same weight, just reduce your number of top weight sets to three. But do two work-up sets first (i.e.

A partial ramp). This should enable you to continue to make progress for much longer.Then, when you find you cannot complete three sets of 5, drop down to two (and add an additional work-up set). And finally drop to just one top weight set; so you are now doing a full ramp.When you then fail to do 5 reps on your single top weight set, give yourself two more attempts.

And if you still aren't able to do it, it's time to de-load.To do this, simply reduce the weight you are using for your top set by about 15%, and go back to doing three sets of 5 with this weight. Then just build it back up as before, and you should hit a new 5 rep max.All in all, by starting with the sets across method and moving through the partial ramp to the full ramp, and then continuing by de-loading when necessary, you should be able to make progress on a training routine of this sort for a long period of time. Maybe a year or two – or perhaps even more.

It worked for Reg Park, Arnold Schwarzenegger and countless others, and doing a 5X5 workout routine as described here will work for you too. In fact there’s probably no better way to and strength for genetically typical, drug-free trainees.Probably the best way to put the method into practice is to do two different full body workouts, and alternate these over three weekly training sessions, so each is worked three times every two weeks.

The recommended workouts are as followsWorkout A. Squat 5X5. Bench Press 5X5. Bent-Over Row 5X5Workout B. Deadlift 1X5. Overhead Press 5X5. Chin-Ups 3X6-8You’ll notice that in the deadlift I have suggested you do just one top weight set of 5 from the beginning.

That should be enough for most people as deadlifts put an enormous amount of strain on the body. But you could do three sets if you wish, and if you recover well enough. But when you fail to complete all three sets, drop to one set immediately.And for chin-ups, just do 3 sets of 6-8 reps (after two warm-up sets).

If you can’t do full range chin-ups, start off with partial chins, and gradually increase the range of movement until you can do full hang chins. Then when you can do 3 sets of 8, start adding extra weight to them. You can also use partial range chins as warm-ups.It’s important to perform all exercises with proper form and through a full range of movement if you want to get the best results from them. So ensure that in the squat you go right down until the tops of your thighs are at least parallel to the floor. And in the bench press the bar should touch your chest (it’s the bottom part of the movement that works the pecs most anyway).

Partial movements give sub-par results, as well as leading to tight muscles and muscle imbalances, which can result in injury further down the line.When you have been doing this program for a while, you could add a couple of extra exercises to it if you wish. Barbell curls can be added to workout A for 3 sets of 8 - 10; and parallel bar dips can be added to workout B for 2 sets of 10 - 12. This will give your arms some additional growth stimulation.So if you are not getting the results you want with your current routine, or if you are looking for the ideal workout routine to get started with, give this 5X5 method a try and let me know how you get on with it. Or if you have any questions, just ask them in the comments below. Well, it was very sensible to condition your body with calisthenics and cardio before starting weight training.

But now you are training with weights you need to focus on that, which means limiting the amount of cardio you are doing, if you want to get the best results.Also, why are you just doing workout A? Alternate workouts A and B to give better balance and improve recovery. Train hard, but not excessively so.

That is, don't train to failure or grind out the last rep. Eat a calorie surplus with plenty of protein, and ensure you get enough rest and sleep. If you are not gaining weight, you may just have to eat more.However, bear in mind that a month is not very long, and to see decent gains will take much longer than that. Best of luck. What about working out 6 days a week (Push/Pull)? I've been doing the following and have seen gains in strength. I'm wondering what you think about my routine:Day 1- Bench Press, Standing Bicep Curls, Weighted Dips, EZ bar CurlsDay 2 - Low Row, Triceps Press, Pull ups, Tricep ExtensionsDay 3 - Squats, Shoulder Press, Leg Press, Arnold PressDay 4- Bench Press, Standing Bicep Curls, Dips, EZ bar CurlsDay 5 - Low Row, Triceps Press, Pull ups, Tricep ExtensionsDay 6 - Deadlift, Shoulder Press, Lying Leg Curl, Arnold PressRest on the 7th.Your feedback is appreciated.

Hi,I've been training for a few years, naturally slim but managed to go from 12 stone to 14 stone, no real fat gains either but definitely hit a plateau towards the end. I had an accident last year (not gym related) where I damaged a disc in my back and so no exercise for a while.Appreciate you aren't a doctor (and I will seek medical advice before starting to go back to the gym) but I like the look of this routine but also know I will be unable to do squats or dead lifts anymore. If I replace these with cable split squats and sitting hamstring isolation exercises, does it defeat the whole object of the routine (and your other full body routine)?Thanks in advance for any advice!!!. The old school 70's routines are excellent when you are a bit more advanced. But first build a good strength foundation with a routine like this 5x5 system.

After 6 months you could try 8 sets of 3, ramping the weight up each set, for a couple of months. Then you could go back to 5x5 for a while, but when you are getting quite strong don't try to do all 5 sets with the same weight. Ramp the weights up instead. And take a week off every 4 months or so to allow full recuperation.

Hope that helps. For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: Show Details NecessaryHubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.LoginThis is necessary to sign in to the HubPages Service.Google RecaptchaThis is used to prevent bots and spam. AkismetThis is used to detect comment spam. HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site.

Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.Amazon Web ServicesThis is a cloud services platform that we used to host our service. CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. FeaturesGoogle Custom SearchThis is feature allows you to search the site. Google MapsSome articles have Google Maps embedded in them. Google ChartsThis is used to display charts and graphs on articles and the author center. Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles.

No data is shared unless you engage with this feature. Google YouTubeSome articles have YouTube videos embedded in them. VimeoSome articles have Vimeo videos embedded in them. PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account.

No data is shared with Facebook unless you engage with this feature. MavenThis supports the Maven widget and search functionality. MarketingGoogle AdSenseThis is an ad network. Google DoubleClickGoogle provides ad serving technology and runs an ad network.

Index ExchangeThis is an ad network. SovrnThis is an ad network. Facebook AdsThis is an ad network. Amazon Unified Ad MarketplaceThis is an ad network. AppNexusThis is an ad network.

OpenxThis is an ad network. Rubicon ProjectThis is an ad network.

TripleLiftThis is an ad network. Say MediaWe partner with Say Media to deliver ad campaigns on our sites.

A 5x5 program is fine for beginners, I expect you will actually have very good gains with a 5x5 compared to the high rep scheme you have been doing.You want to go heavy but not so heavy that you are going to failure on your sets except perhaps the last set of the exercise. You should feel like you have 1 or 2 reps left in you in sets 1-4.5x5 are know for developing great size and strength in beginners, but you have to make sure your nutrition is in order also, otherwise you can expect little to no gains.Good luck and feel free to list your nutritional plan as well.Josh. Hey, not to hi-jack your thread but I had a question about the 5x5 I thought I could just add in hereHow exactly do you to the 5x5?

Is there an article about a good layout here? (I did do a search but didn’t come up with anything). I’ve added 5x5 into my program over the a last few weeks but not sure if I’m doing it “right”.This is what I do, in order:Bench pressSquatDeadliftUpright rowHigh pullThen at the very end, alternate chinups and pullups (weight assisted).So, my specific question is: do you go from one exercise to next then repeat the whole groupor do one exercise at a time for 5 sets, then move on to the next? What kind of rests do you do in between sets? quoteJade1 wrote:Hey, not to hi-jack your thread but I had a question about the 5x5 I thought I could just add in hereHow exactly do you to the 5x5? Is there an article about a good layout here? (I did do a search but didn’t come up with anything).

I’ve added 5x5 into my program over the a last few weeks but not sure if I’m doing it “right”.This is what I do, in order:Bench pressSquatDeadliftUpright rowHigh pullThen at the very end, alternate chinups and pullups (weight assisted).So, my specific question is: do you go from one exercise to next then repeat the whole groupor do one exercise at a time for 5 sets, then move on to the next? What kind of rests do you do in between sets?/quote5 x 5 just describes the fact that you are doing 5 sets of 5 reps and is independednt of which exercise is being done.However just by looking at your program that you listed, and I am assuming you are doing it all in each session, that your doing too much for one session.If you want ideas on programs go to the First thread of this forum and read it. Also search 5x5. quotejbodzin wrote:A 5x5 program is fine for beginners, I expect you will actually have very good gains with a 5x5 compared to the high rep scheme you have been doing.You want to go heavy but not so heavy that you are going to failure on your sets except perhaps the last set of the exercise. You should feel like you have 1 or 2 reps left in you in sets 1-4.5x5 are know for developing great size and strength in beginners, but you have to make sure your nutrition is in order also, otherwise you can expect little to no gains.Good luck and feel free to list your nutritional plan as well.Josh/quoteNice, thanks for the feedback. I plan on geting “Starting Strength” to get a further grasp on all this since i am, ultimately, just starting to work on my strength and 'Mag Mobility’ to address that aspect.

Bill Starr 5x5 Madcow

With that being said, i want a simple, easy to work with program of compound lifts to increase overall strength and size while i work on my mobilty and “core” strength over the next 4-6weeks. From what i know of my body, i have overdeveloped/forward rounded deltoids, weak core, and overly tight hamstrings. So, it seems like a good program of compound lifts to addrress this would be:-Squat 5x4(surprise!)-Stiff Legges deads 5x5 (to hopefully really activate the Glutes and stretch the hams)-rows 5x5-highpulls (more for posture so prolly higher reps)-general core workfor intensity, i was thinking M med W heavy f light.

Hoiw does this all sound?As for diet, i have a lot of changes to make but i have a strong grasp on the basic ideas involved. Aiming for 5-8 smaller meals a day with protein at each one. Lots of veggies etcand a lot less beer. quotet3hSquirr3l wrote:5x5 is the program I used, albeit modified, for four weeks to start my serious lifting career. I made huge gains. I could do 10 BW dips at 199-201 lbsnow I can do 17 at 205+.

I could do 35 lbs for one-handed dumbell millitaries. After, I can do 50+ lbs for reps.

I can now row 70 lbs in one hand for an easy set of 12-15 reps whereas before I would be toast after 5-6. The point is, it works so do it./quoteWow, sounds good. Let me ask, when you started the program did you ramp the weights up or just stay at the same weight for all five sets? I have doing a lot of research on the Starr 5x5 and it seems a ramping method is probably better for to start with. As was mentioned earlier, google Starr/Pendlay 5X5 program. There is one out there specifically for beginners and for intermediates. They even supply an excel spreadsheet where you punch in your beginning numbers and it dictates your next several weeks of workouts, sets/reps and weights.To answer the question about how do you manage the weight, there are days where you will do the same weight for 5X5 and days where you will ramp weight for 5X5.

Try it out, you will see a lot of success if you stick with it. If you have trouble finding the workout pm me and I’ll try to locate the site again, or at least send you a copy of the workout spreadsheet. quoteroofus5 wrote:As was mentioned earlier, google Starr/Pendlay 5X5 program. There is one out there specifically for beginners and for intermediates. They even supply an excel spreadsheet where you punch in your beginning numbers and it dictates your next several weeks of workouts, sets/reps and weights.To answer the question about how do you manage the weight, there are days where you will do the same weight for 5X5 and days where you will ramp weight for 5X5. Try it out, you will see a lot of success if you stick with it. If you have trouble finding the workout pm me and I’ll try to locate the site again, or at least send you a copy of the workout spreadsheet./quoteThanks for input.

I got the 5x5 you were mentioning and printed it out but i am starting to think the 3 day a week program as outlined, although proven and will work great, may even be a bit muxh for what i am after (general fitness and strength gains). I think a 2day a week full body/5x5 routine might be sufficent for me. Maybe:SquatSLDLPush upsRowscore stuff and then call it a day. quotecskolnick wrote:roofus5 wrote:As was mentioned earlier, google Starr/Pendlay 5X5 program. There is one out there specifically for beginners and for intermediates. They even supply an excel spreadsheet where you punch in your beginning numbers and it dictates your next several weeks of workouts, sets/reps and weights.To answer the question about how do you manage the weight, there are days where you will do the same weight for 5X5 and days where you will ramp weight for 5X5.

Bill Starr Beginner 5x5 Excel

Try it out, you will see a lot of success if you stick with it. If you have trouble finding the workout pm me and I’ll try to locate the site again, or at least send you a copy of the workout spreadsheet.Thanks for input. I got the 5x5 you were mentioning and printed it out but i am starting to think the 3 day a week program as outlined, although proven and will work great, may even be a bit muxh for what i am after (general fitness and strength gains). I think a 2day a week full body/5x5 routine might be sufficent for me. Maybe:SquatSLDLPush upsRowscore stuff and then call it a day./quoteStick to the program and follow it as planned. As Pendlay said, don’t fuck with the program. I had a problem with 5x5.

Bill Starr 5x5 Excel Spreadsheet Template

I started developing imbalances. My shoulders were getting overworked and my arms were lagging. I had to stop doing it and add some isolation movements in for the chest and arms to help get everything caught up.I picked up some great tips from some of the experienced guys around here, and they said to basicly use those compounds as your base and add in any isolation work necessary to help even everything out.CT has a good program called HSS-100 for chest and I’ve been using that along with a couple training tips from Go heavy fool to help my arms grow and its all working itself back out. I do like the 5x5 for basic strength though. My numbers have went up, but my proportions suffered because of the exercise selection.

quoteForce 10 wrote:I had a problem with 5x5. I started developing imbalances. My shoulders were getting overworked and my arms were lagging. quotecskolnick wrote:Hey all.I read alot about 5x5 programs for the major compound lifts and was wondering if they are appropriate for a beginner lifter if done after a high rep warm up set and, of course, proper form.My current routine involves 2-3 sets/12 reps in full body circuit about 2 days a week. Should i stick to this style for the first few weeks of my training or is it safe to start utilizing a 5x5 from the start?Thanks/quoteThe 5x5 is a simple program that can yield great results in size and strength. For a beginner, start with a linear version (not periodized) of the program.Here is a link:It’s a table of contents that has information on a few programs, training theory, diet information, and exercise description. Click on the “intermediate 5x5” link to give you a description of the program.DISCLAIMER: The 5x5 is simple but it is based around all compound movements and builds to heavy weights fairly fast.

If any of the movements on the program page are unfamiliar then be careful. Also, it is recommended to start with a modest weight on the first week and keep building on that (remember it’s linear and you don’t want to overtrain). quotecskolnick wrote:Hey all.I read alot about 5x5 programs for the major compound lifts and was wondering if they are appropriate for a beginner lifter if done after a high rep warm up set and, of course, proper form.My current routine involves 2-3 sets/12 reps in full body circuit about 2 days a week. Should i stick to this style for the first few weeks of my training or is it safe to start utilizing a 5x5 from the start?Thanks/quoteI started lifting about 3 months ago using my own 5x5 plan. I almost never warm up, and my form ranges from decent to “I can hear the vertebre snapping”.

Well all my lifts are way way up, and I feel great. Moral of the story is Just lift some fucking heavy ass weights.