How To Increase Strength: Ultimate Guide To Getting Big And Strong Part 5

[01dragonslayer]

Common Strength Training Workouts and Systems​

Though strength training approaches can be very diverse, there are several extremely poplar and notable workout systems that every lifter should know something about. These programs are effective, time tested and produce results.

Starting Strength​

Starting Strength is a program designed by Mark Rippetoe. It is generally considered the program of choice for novice lifters who are in need of rapidly building strength, and adding size to their frame.

Starting Strength is usually associated with a more aggressive eating plan, as summed up by this quote from the Starting Strength Wiki:

“Make no mistake. The best weight training program will make you strong, but it won't make you big. Weight lifting does NOT make you big. It makes you strong. Eating properly is what makes you big. If you eat a ton of calories without the weights, you get fat. Eat a ton of calories WITH your weight/strength training, and you get big, strong muscles.”

The basic Starting Strength Workout template is as follows. Workouts A and B are alternated on 3 non-consecutive days per week, generally Monday, Wednesday and Friday.

Workout A

• 3x5 Squat
• 3x5 Bench Press
• 1x5 Deadlift

Workout B

• 3x5 Squat
• 3x5 Press
• 5x3 Power cleans

Westside Barbell Training​

The Westside Barbell strength building approach is an advanced powerlifting training system created by Louis Simmons. It is often misunderstood and misapplied, but when utilized correctly is known to build brutally strong lifters.

The basic Westside structure is:

Monday - Max Effort Squat/Deadlift

• Dynamic Bench Press
• Triceps
• Shoulders
• Lats/Upper Back

Tuesday - Dynamic Effort Bench Press

• Max Effort Exercise
• Hamstrings
• Low Back
• Abs

Thursday – Dynamic Effort Squat/Deadlift

• Max Effort Exercise
• Triceps
• Shoulders
• Lats/Upper Back

Friday – Max Effort Bench Press

• Dynamic Squat
• Hamstrings
• Low Back
• Abs

Wendler’s 531​

Jim Wendler's 5/3/1 system is rapidly growing into one of the most popular powerlifting and strength building training routines on the planet. A healthy segment of the Muscle & Strength forum are running Wendler's 5/3/1, and are experiencing exceptional results.

For more information on Wendler’s 531, check out the following article:

• A Hardcore Look at Wendler’s 531

John Christy’s AB Split​

John Christy was a professional athlete and strength coach who trained thousands of individuals, helping them to get both strong and big. While John’s method of training is little known, it remains one of the most effective strength building approaches for the natural trainee.

While there are several variations on John’s basic template, the following 2 day per week program is used most often in his book and writings.

Workout A – Monday

1. Sit-ups
2. Squat
3. Stiff leg deadlift
4. Bench press
5. Dumbbell rowing
6. Barbell static grip

Workout B – Thursday

1. Sidebends
2. Deadlifts (Bent-legged)
3. Military press
4. Barbell curls
5. Close-grip bench press
6. Standing calf raise

For more information on the John Christy training system please visit his website: John Christy, Real Muscle Real Strength.

Smolov Squat Building​

Smolov is a very intense Russian strength building approach that has the potential to increase your squat by up to 100 pounds in a little over 3 months. It should be noted that Smolov is not a “beginner workout”, and should only be attempted by experienced lifters who have a good grasp of squat form.

Smolov is comprised of 4 phases and a taper week:

• Introductory microcycle …2 weeks. This is a preparation phase. During the first week you spend 3 days working up to heavy singles. The second week has you squatting every other day.
• Base mesocycle …4 weeks. For the first 3 weeks of this phase you will be squatting 4 times per week. On Monday you will do 4 sets of 9 reps, Wednesday is 5 sets of 7 reps, Friday is 7 sets of 5 reps and Saturday is 10 sets of 3 reps. Each week you will increase your weight, and on week 4 you will squat only once and attempt a PR.
• Switching …2 weeks. This is a deload period. It focuses on compensatory acceleration training and plyometric work.
• Intense mesocycle …4 weeks. This is the most intense phase of Smolov. You will be squatting 3 times a week, generally between 80-90% of your 1RM.
• Week 13. Attempt to set a new squat PR.

Bill Starr’s 5x5​

Bill Starr is one of the most respected strength training coaches and authors on the planet. His book, “The Strongest Shall Survive: Strength Training For Football”, featured a 5x5 training approach that revolved around 3 primary exercises:

• Squats
• Power Cleans
• Pressing – Overhead, Incline and Bench Press

The original Bill Starr program is as follows. Since the publishing of his book in 1976, a myriad of variations of this program have cropped up.

Monday – Heavy

• Power cleans – 5 sets of 5
• Bench – 5 sets of 5 1×10 weight from 3rd set (add 10 rep sets after 8-12 weeks on program)
• Squats – 5 sets of 5 1×10 weight from 3rd set

(Set 1 35% of target set 2 70% of target set 3 80% of target set 4 90% of target set 5 target)

Wednesday – Light

• Power cleans – 5 sets of 5
• Incline Bench – 5 sets of 5 1×10 weight from 3rd set
• Squats – 5 sets of 5 1×10 weight from 3rd set. Set 5 use weight from 3rd set of Monday

Friday – Medium

• Power cleans – 5 sets of 5
  Overhead press – 5 sets of 5 1×10 weight from 3rd set
  Squats – 5 sets of 5 1×10 weight from 3rd set. Set 5 use weight from 3rd set of Monday set 5 use weight 4th set of Monday

The Texas Method​

The Texas Method is a popular strength building workout system that involves training 3 days per week, using a limited number of compound movements. Exercise choice is based upon goals, but the common workout structure is:

• Monday – Heavy day
• Wednesday – Recovery day
• Friday – PR day

The goal of the Texas Method is to set a 5 pound PR every week. It is a program designed for intermediate lifters.

In his article, The Texas Method, Mark Rippetoe outlines a sample plan:

Monday — Volume Day

• Squats, 5 x 5 @ 90% of 5RM
• Bench press or overhead press, 5 x 5 @ 90% 5RM
• Deadlifts, 1 x 5 @ 90% 5RM

Wednesday — Recovery Day

Squats, 2 x 5 @ 80% of Monday's work weight
Overhead press (if you bench pressed Monday), 3 x 5 at slightly lighter load than previous 5 x 5 OHP weight, or bench press (if OHP on Monday), 3 x 5 @ 90% previous 5 x 5 weight.
Chin ups, 3 x Bodyweight
Back extensions or glute-ham raise, 5 x 10

Friday — Intensity Day

Squats, warm-up, then work up in singles or doubles to one single, new 5RM
Bench press, (if you bench pressed Monday) or overhead press (if OHP on Monday), warm-up, then work up in singles or doubles to one single, new 5RM
Power clean, 5 x 3 reps or power snatch, 6 x 2 reps *

* Rippetoe states, “Since deadlifts were done on Monday, Friday is power clean/power snatch day. The Olympic lifts are the best way to train explosiveness and athleticism under the bar, while allowing you to increase your power in a way that's incrementally programmable.”

3 Day Powerlifting Format​

3 day powerlifting workout structures are also widely used. They are generally based around the big 3 lifts…squats, deadlifts and bench press:

• Monday – Squat Day
• Wednesday – Bench Press Day
• Friday – Deadlift Day

Assistance work was structured in as needed.