Note: I get nothing from this banner and am not associated in any way (although I did speak to Mark and ask him before I linked it).  Poor technique in the lifts is rampant with very few exceptions and most people just don't have a good foundation for training information.  This is your answer.  Don't waste months and years reading bullshit in the mags and on the net trying to learn by watching the morons in your gym screw up the lifts.  If you don't take my word for it read Jim Wendler's review or the other ones.  You can purchase it through Mark's site, EliteFTS, or Amazon (beware Amazon being out of stock - this has been a problem for some as they don't keep enough on hand).


 

Table of Contents

 

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Last Revised 8/15/2006


Table of Contents:

Intro - A few points

Recent Additions - Site Updates
Part I - 5x5 Programs
Part II - Training Theory
Part III - Exercise Descriptions
Part IV - Some General Pieces
PART V - A Few Other Programs
PART VI - Sources for Knowledge, Interviews, Articles

 



PART I: 5x5 Programs
Most everything in this section is concerned with the periodized/dual factor program, the single factor link is very comprehensive and by nature it's a lot easier to setup and run this style program so there is a lot less guesswork (that doesn't mean that it doesn't work as well or even better especially in the case of novice to intermediate lifters - it's still a damn hard program and has produced fabulous results over many years).  The main issue is that single factor programs are essentially based on the assumption of linear progress over short time periods.  For more advanced lifters and athletes this simply isn't viable on a consistent basis and instead periods of high and low workloads are used to drive and then allow for adaptation and progress.
 

Core Descriptions and Template Downloads

 

 

BEGINNERS: Do yourselves a giant favor and just order the book, Starting Strength.  I'd need to write a book to teach you what you need to know and Mark Rippetoe has already done it better than I possibly could have.  Save the $30 on whatever bogus supplement you were going to buy and do something that will pay dividends for years and get you the fastest results possible now.

 

INTERMEDIATE - Bill Starr 5x5 Linear Progression

 

ADVANCED - Bill Starr/Glenn Pendlay 5x5 Periodized

 

Program Comparison and Selection Advice


 

TRAINING PRIMER

If you are on this site or considering any of the above programs.  You need to read this.  Bottom line.  It provides a good overview on training for size vs. strength, efficiency in programming for adding muscle, overtraining, fiber recruitment, different types of hypertrophy.

 

Weight Selection/Time Between Sets/Exercise Substitution:
The long and short is Important/Take what you need/Don't fuck with this especially the squats. Adding some arm work once a week is fine. Subbing incline for standing military is fine. Adding core work and doing cardio is fine. Do not sub in a machine variant unless you are injured or over 65.
http://www.elitefitness.com/forum/s...ad.php?t=372686
http://www.elitefitness.com/forum/s...ad.php?t=371821
http://www.elitefitness.com/forum/s...3&postcount=201
 

After the 5x5 - What's Next:

What the takeaways are from the 5x5 that can and should be applied to any training methodology.  How you should view 'cookie cutter' programs and why your training will evolve gradually if you are progressing.
http://www.elitefitness.com/forum/showpost.php?p=5466367&postcount=958

 

Planning Your Training Cycles:

Basic introduction to planning framework so that people begin to think further out than next week or even the next 4-8 weeks.
http://www.elitefitness.com/forum/s...9&postcount=186

 

Diet and Caloric Excess

This is the big 2000lbs gorilla that constantly gets botched and overlooked for some odd reason

 

Good Books on Training, General Links, etc...

Good places to read about training and find information

 

Microloading Solutions

Not essential to success but very handy for those training by percents and ironically newer lifters who don't lift a lot of weight

Some Results From Members:
Note - I just can't keep up with this, obviously people tend to do quite well, put on a lot of muscle, get really strong, learn a lot about training theory, and overall wind up pretty damn happy all around.  These are basically the first few in the Elitefitness forums to use these programs.
blut wump: http://www.elitefitness.com/forum/s...6&postcount=125
super_rice: http://www.elitefitness.com/forum/s...1&postcount=140
Ghettostudmuffin:...Week 5: http://www.elitefitness.com/forum/s...2&postcount=154
...........................Week 6: http://www.elitefitness.com/forum/s...0&postcount=166
BionicBC: http://www.elitefitness.com/forum/s...6&postcount=345
Ceasar989:....http://www.elitefitness.com/forum/s...0&postcount=185
...................http://www.elitefitness.com/forum/s...2&postcount=289
Jim Quini: http://www.elitefitness.com/forum/s...8&postcount=523
http://www.elitefitness.com/forum/s...89&postcount=76

 



PART II: Training Theory
*** Denotes essential reading topics ***

 

*** TRAINING PRIMER ***

If you are on this site or considering any of the above programs.  You need to read this.  Bottom line.  It provides a good overview on training for size vs. strength, efficiency in programming for adding muscle, overtraining, fiber recruitment, different types of hypertrophy.

 

*** Training Theory:***
Pretty comprehensive piece from Angelface at Meso. People at all levels should read and understand this. It touches on a lot of what's found below
http://forum.mesomorphosis.com/showthread.php?t=8500

*** Dual Factor Theory: ***
(The further one progresses the more critical it becomes to understand basic training concepts like this. If you aren't familiar with this, it is absolutely essential. This is how top athletes in sport are trained the world over and this includes adding LBM in addition to strength, speed, and power.) The first article is a really solid explanation. The second link might help people to see how training is arranged on a more macro level.
*** Kelly Baggett's Article from Higher-Faster-Sports.com: http://www.higher-faster-sports.com...ertraining.html ***
Meso Piece:: http://forum.mesomorphosis.com/show...=48&postcount=3
 

Good Books on Training, General Links, etc...

Good places to read about training and find information


*** Training Loads Explained: ***
This should provide some grounding on how intensity, frequency, and volume are set to manage training loads. First, some definitions:
http://www.qwa.org/articles/tmethod.asp
More explanation and illustration to drive this home through calculations why the 5x5 with constant set weight is used for the dual factor loading phase and why there are ramps/pyramid setups for the single factor version (i.e. a massive difference in load)
http://www.elitefitness.com/forum/s...4&postcount=686

*** Overtraining Explained: ***
Overtraining is cumulative fatigue - it does not result from doing a few too many sets of bis one day.
http://www.elitefitness.com/forum/s...6&postcount=804
 

*** Training Progression Over Time and the Use of Benchmarks: ***
Why it's important to always have a reference on your capacity in your core lifts and how this can be used to evaluate the effectiveness of a program or even the carryover from a new exercise.
http://www.elitefitness.com/forum/showpost.php?p=5427025&postcount=941

 

After the 5x5 - What's Next:

What the takeaways are from the 5x5 that can and should be applied to any training methodology.  How you should view 'cookie cutter' programs and why your training will evolve gradually if you are progressing.
http://www.elitefitness.com/forum/showpost.php?p=5466367&postcount=958

 

More on Periodization:
Links to abcbodybuilding's really solid 3 part article
http://www.elitefitness.com/forum/s...7&postcount=828

Tolerance to Workload:
http://www.elitefitness.com/forum/s...0&postcount=842

*** Training to Failure - the Muscle and CNS: ***
What exactly is going on at failure.
http://www.elitefitness.com/forum/s...8&postcount=783

Planning Your Training Cycles:
Same as in Topic I, just a real quick example to help people better tailor their training over time and get them thinking about systematic long-term progress.
http://www.elitefitness.com/forum/s...9&postcount=186

A Synthesis of Different Methodologies:
Some clarity on workouts in general - differences and commonality
http://www.elitefitness.com/forum/s...3&postcount=782

*** Why A Bodypart Split/Frequency is Insufficient: ***
Or - "How Many Times Should I Hit a Muscle Each Week":

http://www.elitefitness.com/forum/s...4&postcount=386

Dual Factor Theory is NOT a Program:
Pretty long rant that might clarify some things for people learning about this and how it ties into other programs
http://www.elitefitness.com/forum/s...1&postcount=647

Frequency is Not an Absolute:
Some stuff from Poloquin - just another effort by me to put the nails in the coffin of the popular dogma of always training a muscle 1x ever 7 days
http://www.elitefitness.com/forum/s...9&postcount=784

Why Haven’t Most BBers Heard of This Type of Training if It’s so Commonly Used Around the World for Athletics, Powerlifting, and Olympic Lifting?
Basically some well organized ranting but it might be eye-opening if coming from a BBing or commercial gym background.
http://www.elitefitness.com/forum/s...7&postcount=133
http://www.elitefitness.com/forum/s...0&postcount=234

 

Detailed and Entertaining Analogy of Football and Training Theory

Courtesy of Slippy

 



PART III: Exercise Descriptions
Note: Yes, the Arioch pieces are some of the best available on the net. Very well researched and referenced. You can rely on them.

The Squat by Arioch:
http://www.elitefitness.com/forum/s...6&postcount=825

The Benchpress by Arioch:
http://www.elitefitness.com/forum/s...4&postcount=826

The Deadlift by Arioch:
http://www.elitefitness.com/forum/s...8&postcount=827

The Snatch by Arioch:
http://www.elitefitness.com/forum/s...9&postcount=428

Correct Way to Perform Barbell Rows:
2 Variations – the one at the bottom of page 1 is best
http://www.elitefitness.com/forum/s...ad.php?t=366601
Links to pics: http://www.elitefitness.com/forum/s...7&postcount=301

The Power Shrug:
This is the original shrug, the upper back and traps respond to dynamic pulling like nothing else. One of the few exercises that is fully guaranteed to result in major changes in the mirror in a few weeks.  And yes, afterward you will wonder why the general population neutered this exercise into an isolation movement that isn't 1/10th as effective.
http://www.elitefitness.com/forum/s...4&postcount=319

Some General Exercise Description and Video Links:
http://www.uwlax.edu/strengthcenter...video_index.htm
http://www.joeskopec.com/assist.html

 



PART IV: Some General Pieces

Why Speed/Acceleration is Critical in Lifting:
http://www.elitefitness.com/forum/s...16&postcount=62

The Deadlift and Recovery
Increasing the Deadlift Without Deadlifting - Take 2
http://www.elitefitness.com/forum/s...2&postcount=388

Diet and Training - Caloric Excess
This is the only thing I'm writing on diet - and the most important point to know


 



PART V: A Few Other Programs
Obviously there are tons of others and the best programs are the one's that properly address a specific trainee at a specific time (i.e. well crafted to you).

Glenn Pendlay on Mark Rippetoe’s Squat Program for New Lifters:
Routinely gets 30-40lbs of bodyweight increase within 6 months
http://www.elitefitness.com/forum/s...7&postcount=235

Smolov Squat Cycle:
Considered the holy grail of squat programs - very demanding
http://www.elitefitness.com/forum/s...0&postcount=107

 

Westside Barbell

Some good articles also in the archives at www.deepsquatter.com


Dual Factor Hypertrophy Training:
Courtesy of Matt Reynolds
http://www.elitefitness.com/forum/s...3&postcount=423
Word Doc: http://www.geocities.com/elitemadco...hy_Training.doc

Coan/Phillipi Deadlift Program:
http://www.elitefitness.com/forum/s...5&postcount=819

 

HST - Hypertrophy Specific Training

 



PART VI: Sources for Knowledge, Interviews, Articles, Tools
 

Good Books on Training, General Links, etc...


Microloading Solutions

Solutions that allow for precise weight selection and removing the restriction of having 2.5 lbs as your smallest plate

Interview with Strength Coach Glenn Pendlay

Interview with Strength Coach Mark Rippetoe
Author of the book Starting Strength

 

Rippetoe and Pendlay on Training and Programming
 

Interview with Strength Coach Mike Hartman

Some really great background and info.


Renowned Speed Coach Charlie Francis on HIT

WSB Louie Simmons – What a Gym Needs

Prilepin's Table:
A good illustration of the interplay between volume and intensity
http://www.elitefitness.com/forum/s...7&postcount=387

1RM Equations and Estimates:
To help estimate a 1RM, 5RM or whatever
http://www.elitefitness.com/forum/s...2&postcount=393

Finish Deadlift Secrets:
http://www.elitefitness.com/forum/s...6&postcount=818

 

 


 

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