Starting Strength Training

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Today we’re going to discuss the most basic yet efficient strength training routine out there. It goes by the name of Starting Strength and was developed by Mark Rippetoe, a former professional power lifter who has more than 25 years of experience in the fitness industry.

Starting Strength as the name suggests is ideal for newcomers who are looking at improving their strength and making significant muscular gains. This is why the program concentrates on compound lifts rather than isolated ones. In case you’re new to the terminology, compound exercises are those that target multiple body parts at one shot like the bench press, the deadlift or the squat.

Also keep in my mind that because this routine is geared primarily towards newcomers it places a heavy emphasis on free weights and lower reps by which the trainee can improve form and strength at the same time. The routine is fairly simple and is divided into two separate workouts:

Workout 1
3×5 Squats (3 sets of 5 reps)
3×5 Bench Press (3 sets of 5 reps)
1×5 Deadlift (1 sets of 5 reps)
2×8 Dips (2 sets of 8 reps)

Workout 2
3×5 Squats (3 sets of 5 reps)
3×5 Military Press (3 sets of 5 reps)
3×5 Bent Barbell Rows (3 sets of 5 reps)
2×8 Pull Ups (2 sets of 8 reps)

And here are some of the guidelines you need to consider while using this program:

1) Workout on alternate days and never on two consecutive days. If you workout thrice a week you could hit Workout 1 on Monday, Workout 2 on Wednesday and Workout 1 once again on Friday. Mix it up by performing Workout 2 twice the next week.
2) All the above mentioned exercises HAVE to be done with barbells/dumbbells and not on machines.
3) Do not exceed the 5 rep or the 3 set routine for the first three months.
4) It is imperative that you gradually increase the weight every week even if it is by a kilo.
5) Get at least 7-8 hours of sleep everyday as this routine can get taxing especially once you start lifting heavy.
6) Make sure you perform each and every exercise under supervision the first few times as they can lead to serious injury if not performed perfectly.

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