I just ran across a great program from the guys over at Stronglifts. It’s called the Stronglifts 5×5 and has two stages, one for Beginners and one for Advanced lifters. You can also download a pdf version of the program here for free.
The main criticism I have of the program is that I couldn’t find anywhere that specified how long to rest in between sets. It’s up to you, but I stick to the standard – no less than 1 minute’s rest, no more than 2.
The program is pretty old school and is apparently based on similar programs used by body building legends such as Reg Park (Arnie’s main inspiration) and Bill Starr. It comes with an excel spreadsheet setting out a calendar with the progressive increase in resistance. I’ve read through it and I’m going to incorporate elements into my workout.
Don’t dismiss the program because it doesn’t use any machines – many people believe (myself included) that free-weights are the only way to go if you are a beginner and serious about getting the best results in the shortest time: only free-weights really build up all those supporting muscles that don’t get worked when you use a machine. Don’t get me wrong, machines have their place particularly when you get to an advanced level or if you don’t have a spotter, but if you are just starting out, stick to the free weights. Build a solid foundation of muscle.
The program isn’t very complex and therein lies its beauty – it is simple enough to stick to. If you think “hey it’s only a couple of exercises with weight and a couple with body weight”, why don’t you try it out. I just did and I’m hurting as I write this (the things I do to give an honest review!).
Check it out. It’s free. What have you got to lose?
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