When I was a freshman in college, Bill Starr gave me this routine to follow… In the first 16 weeks I was on it, I added about 35 pounds of bodyweight, and took my total from a paltry to over As mentioned above, the original Bill Starr program calls for 2. Just plug in your max, and let it do the calculations.
Stronglifts 5x5 calculator full#
This program typically works best for those who are already proficient at the Squat, Bench, Deadlift, Row, and Overhead Press.īelow is the full routine, and a link where you can customize, print, or download to your device. This usually translates to great gains as an intermediate, but too large increases of weekly weights for an advanced lifter, and possibly too slow progress for a brand new beginner. With the original program, weekly progression at a rate of 2. But you wouldn't warmup for 3x10 chinups, as that would just pre-exhaust you for those three sets.Pb_user_ / Octo/ 5x5 calculator / comments Example: for Chinups 3x5 20kg/45lb, you could warmup by doing 5 reps without weight, and then maybe 3 reps with 10kg/25lb. That said, you could warmup with a lighter sets if your assistance exerciser is heavy. Your body is already warmed up from doing the three main exercises.The weight on assistance exercises is also lighter than on main exercises. So there's less need to warmup on assistance exercises like chinups, dips or curls than on main exercises like Squats, Bench, and Deadlift. There are no warmup recommendations for assistance exercises. The bar hanging in the air is not a Deadlift, nor is pulling from safety pins. Each rep must start with the weight on the floor. This is because you can't do Deadlifts with an empty bar. Unlike on other exercises, the warmup does not start with an empty bar on Deadlifts. This gives you more Deadlift work without hurting recovery. Better is to only do one heavy set of five Deadlift, with then additional lighter sets of five on your warmup sets. However several heavy sets of 5 on Deadlift is hard when already doing heavy 5x5 Squats 3x/week. But most people prefer to do more than one set of five. You could do less reps as you do more warmup sets and get closer to your work weight. We recommend warming up with sets of five reps on Deadlifts. Especially considering you're starting with an easy, empty bar of 20kg/45lb on the bench. You have to unload the bar you used for Squat and set the bench. Example: on workout A after a heavy 5x5 100kg/220lb Squat, you start the Bench with the empty bar. After your last heavy set, you start the next exercise with a light weight. There's no need to rest between exercises. This ensures that you are properly recovered before starting the heavy work. For more information, read this: But the point is to warmup your body.Īfter your last warmup set, you should rest for a few minutes before doing your first work set. You will sweat more by not resting between warmup sets. The weight is light anyway, so you don't need much recovery time. The time spent adding weight on the bar is enough rest between sets. The warmup rest timer recommends to not rest between warmup sets. For more information on how we came up with the warmup recommendations, read this: There's no need to do because we've already come up with the best way you can warmup. Doing less will actually make your work sets harder, not easier.
You will not get tired by following our warmup recommendations. This is because you can practice proper form and mentally prepare yourself before going heavy. Most people report that their work sets feels lighter when they warnup as we recommend. The reps decrease on each warmup set as you get closer to your work weight. The weight then increases by 10-20kg/25-45lb per set until you reach your work weight. The warmup usually starts with two sets of five with the empty bar. Here's how it works: the heavier the work weight, the more warmup sets you should do. We've set the most optimal amount of warmup sets, reps and weights you should do for your specific work weight. This is the best way to warmup because it's more specific than any other way to warmup. You should always warmup with several lighter sets of that exercise first. There's no cardio or stretching as part of our warmup because neither is sufficient to prepare you for heavy weights. It also increases strength as you're practicing proper form before going heavy. This prevents injuries as your muscles and joints are warmed up before lifting heavier weights. The warmup calculator shows you how many warmup sets you should do, with how much weight, and for how many reps. Just log a new workout and tap the warmup tab at the top. You can access the warmup calculator with StrongLifts Pro.
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