Reg park 5x5 vs bill starr 5x5 book

Best known for playing hercules in five movies, park won the overall title in the amateur nabba mr. Although guys like bill starr and reg park seem to get much of the credit for coming up. Squat 5x5 squat 5x5 bench press 5x5 overhead press 5x5 barbell rows 3x5 deadlift 1x5. There was some research indicating that optimal strength gains are obtained by training within a 46 rep range. Bill starr popularized the 5x5 routine each exercise was done. Rest 35 minutes between the last 3 sets of each exercise. Get bill starrs original 5x5 book get madcow 5x5 spreadsheet get our programming ebook. Strength training for football, although bodybuilder reg park reportedly first wrote about the technique in the 1960s. Since then, seemingly endless variations of starr s original 5x5 routine have sprouted up all over the net and for good reason it is possibly the most perfect strength routine ever devised. Training for football, although bodybuilder reg park reportedly first wrote. Reg parks 9 month 5x5 program classic physique building. Reg parks strength and bulk three phase 5x5 program. With all of the thousands of training regimens to choose from the 5x5 program remains as one of the most effective programs for packing on size and.

Bill starr, a former competitive powerlifter, helped push the 5 x 5 programme into the. The program rocks and when applied correctly builds a tremendous amount of size and strength. Training like an early bodybuilding icon will still get you jacked today. The book contains over 100 pages of content, discusses each scientific principle of programming indepth, and provides six different full programs for novice and intermediate lifters. This is a program that relies on lower rep ranges of 3 to 5 reps. Basically, the 5x5 program is here to stay and theres a good reason for that. Super charging the 5x5 program for massive gains in size. Trainees are generally told to do 5x5 with a weight that they can just. Enter your highest weight, sets and reps achieved with a given lift. Final point, neither of the programs on this site are mine. In his book published in 1960, strength and bulk training for weight lifters and bodybuilders, british bodybuilder reg park outlined a 5x5 training program to build muscle mass. Up until the time of his death in 2007, reg was a well respected trainer and fitness enthusiast. Unlike the more popular 5x5 sets across that we see in bill starr s routine, park advocated that sets 1.

Lifting workoutstraining workoutsbody workoutstraining tipspark. The 5x5 workout routine for massive gains in strength and. Why 5x5 workouts dont build much muscle musclehack by. That program can be understood in about a half hour or from a quick skim of and detailed read of key parts in the book. For the primary exercises in this workout, the trainee would do 2 warmup sets of 5 reps of the primary exercises followed by 3 sets of 5 reps at maximum effort. Bill starr 5x5 training routines january 29, 2017 strength oldschool perhaps the most critically acclaimed and enduring book ever written on the subject of weight training is bill starrs the strongest shall survive. Reg parks three phase 5x5 program phase one 45degree back extension 3x10 back squat 5x5 bench press 5x5 deadlift 5x5 rest 35 minutes between the last 3 sets of each exercise. Though it was long time ago it is still highly effective. Removing things like calf and forearm work from reg parks workout allows more focus on the remaining elements. A 5x5 routine is usually done using compound exercises and full body workouts, but it can be.

The 5x5 loading scheme is revolutionary to the new lifter who stumbles upon it, but the lifting world has been using 5x5s for decades. Since then, seemingly endless variations of starrs original 5x5 routine have sprouted up all. Say bodybuilder to most people these days and theyll probably bring to mind a misshapen, oily blob that would look more at home inhabiting a cave in a frank herbert novel than the stage of a mr olympia contest. The original plan is not split into two different days and has 3 distinct phases in which the complexity of the workout increases over time.

It was the cornerstone of reg park s training arnolds idol, but it was first popularized by bill starr with his book, the strongest shall survive. Why rippetoes texas or mehdis stronglifts instead of reg. Reg park s beginners routine below was the exact one used by arnold in his late teens to get jacked. The late bill starr popularized 5x5 training in his 1976 book, the strongest shall survive. It was the cornerstone of reg parks training arnolds idol, but it was first popularized by bill starr with his book, the strongest shall survive. Reg park s workout was for bodybuilding prep, which has a large degree of overlap with strength training for the beginner. It was the favorite of reg park who just so happens to be one of arnolds idols for a simple reason. Bill starr original 5 x 5 training routine old school. My father, who ran the reg park barbell company in leeds, arranged a series of exhibitions for me.

The 5x5 program with a modern twist poliquin group. This is a workout based on the 3rd and most complicated phase and split into 2 days. Bill starr 5x5 training routines strength oldschool. Few programs are as mythical in the strength training world as the 5x5 system. Back squats 5x5 2 warm up and 3 work sets chinups or pullups 5x5. Bill starr explained 5x5 program using 200 pound close grip bench presses. And in like kind, reg park s were only recommendations the percentages or whatever too. This is also the model that arnie came to know and love during his formative years. Football4s bill starr 5x5 power routine log muscle. Stephen lester steve reeves 1926 2000 was a professional. One of the most popular workouts during the past halfcentury is reg parks 5x5 system. After more than a decade of training, medhi is a guy who squats just over 400lbs, cant pull 500, and benches less than 300.

Everything is laid out for you, so theres very little to think about. Although guys like bill starr and reg park seem to get much of the credit for coming up with the idea, mark berry who was a champion weightlifter was writing about it back in the 1930s. So im wondering if anyone has used this version of reg parks 5x5 and has any input about why it might be better or worse than ws4sb or the 531 bodybuilding template. Around the globe, people remember the legend, reg park, today, his birthday, by doing legendary workouts. The good probably the most comprehensive book on barbell training ever written. Reg was also renowned as a trainer, having done so during his military service in the 40s. But this isnt bill starrs 5x5, this is reg parks 5x5 and its a. And arnold schwarzenegger whose mentor was reg park later used it in his training to build a solid foundation, well before he ever used more conventional bodybuilder style training. Removing things like calf and forearm work from reg park s workout allows more focus on the remaining elements.

One is a flavor that bill starr used for some of his athletes this is the intermediate program or what some people mistakenly but i guess conveniently call madcows 5x5. As you can see the centerpiece of the program is the squat with 75 reps a week 3x 25 75. Like park, arnold trained at this routine 3 times a week and it comprised mainly of heavy compound movements done with the 5x5 protocol. Starr went in the middle and used 5 reps per set 1. In recent years, strength coaches such as glenn pendlay and mark rippetoe have repopularized the 5x5 program and there are many other writeups including the madcow writeup of 5x5 programs out there as well. This is a bastardization of reg parks original routine. Monday squat 5x5 ramping weights bench press 5x5 ramping weights power clean 5x5 ramping weights wednesday squat 4x5 3rd and 4th set at weight of 3rd set on monday overhead press 4x5. And it was further popularized in the 1970s by the renowned strength coach bill starr. This method of training was used by reg park in the 1950s to build his exceptional physique. Bill starr intermediate 5x5 this calculator will help you set up a typical intermediate level strength training program.

For instance, reg parks 5 x 5 routine will still build a significant amount of muscle. I am going to be keep track of my lifting and sprintingplyo log on here. All three are based around major compound movements that include the squat, deadlift, overheadmilitary press, and bench press. Origin of it was in fifties and sixties by british bodybuilder reg park. Unlike the more popular 5x5 sets across that we see in bill starrs routine, park advocated that sets 1 and 2 are to be warmups for sets 3,4 and. Heck, even mark rippetoes starting strength is a lowervolume version of the 5x5 system.

Universe contest where tom sansone and joe abbenda won their titles. The 5x5 training system is a classic workout that was popularized by british bodybuilder reg park in his book, strength and bulk training for weight lifters and body builders, published in 1960. Perhaps the most influential book ever written on the subject of strength. I just started bill starrs 5x5 power routine today. I think most people agree that bill starr was the originator or at least original popularizer of this mode of training. Is the stronglifts 5x5 workout a good way to build muscle mass.

Reg park a hercules for our time strength oldschool. Arnold schwarzenegger whose mentor was reg park later used it in his training to lay down a solid foundation well before he ever used more conventional bodybuilder style training. Hey steve, i have been doing stronglifts 5x5 for over 2 months and it has been great. Reg parks beginners routine below was the exact one used by arnold in his late teens to get jacked. Reg park and 5x5 the 5x5 model was reg parks choice du jour for packing on slabs of muscle and producing hundreds of pounds of strength. The late bill starr popularized 5x5 training in his 1976 book, the. The method was then further popularized in the 1970s by legendary football strength coach. Starting strength and stronglifts have the goal of strength, and to a lesser degree athleticism. One of his many contributions to the bodybuilding world was his three phase 5x5 training program. Bill starr original 5 x 5 training routine workout results, barbell. It is also the technically most challenging and easiest lift to. Reg park s 5x5 program the original strength and size routine by the editors below are 2 articles about the original 5x5 program as developed by bodybuilding great reg park. Starting strength vs reg park 5x5 bigger stronger leaner.

Eventually arnold swarchenegger adopted it and integrated it into his routine. Bro split vs dup method by get your dup method workout via the link in. If someone cant wrap their head around a workout consisting of bench press, curls, and squats, or overhead press, chinups, and deadlifts, with some. Perhaps the most influential book ever written on the subject of strength training for sports is bill starr s the strongest shall survive. And the method was further popularized in the 1970s by legendary football strength coach bill starr, who used it to train all his athletes. While park wasnt considered the first bodybuilder to train with the 5 sets of 5 reps plan, he was considered the most famous advocate for the system at the time he was doing so and promoted it in his writing. Stronglifts 5 x 5, madcow 5 x 5 and a whole host of influential youtube. The only 5 strength training programs youll ever need. This is supposedly the routine reg park started arnold out on its not bill stars 5x5. Reg parks 5x5 workout program the classic 5x5 routine has been used for generations in weight rooms everywhere. The program is designed to kickstart the development of your physical properties, by focusing on strength development, which will inevitably boost your muscle gains in the long term. Train three days per week for three months phase two for bodybuilders 45degree back extension 34x10 front squat 5x5 back squat 5x5 bench press 5x5 standing barbell.

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 600 to over 950. The deadlift is the only exception as it is the heaviest lift and usually you are already weak by the time you do it if you have done it right before, because of the structure of the program. Stronglifts sl, starting strength ss, and ice cream fitness ic. Not to be confused with the version developed by strength coach bill starr that has proven to be especially effective for football players, parks workout is designed to develop a. As mentioned above, the original bill starr program calls for 2. Lots of success so far using reg parks 5x5 bodybuilding. Mehdi sl creator suggests sticking with sl for 12 weeks before passing judgement on the program. Goal was to do 5 sets of 5 repetitions with 200 pounds. Previous weeks 1 and 2 sets are calculated as a percentage of week 3. Unlike the more popular 5x5 sets across that we see in bill starrs routine, park advocated that sets 1.

Since then, seemingly endless variations of starrs original 5x5 routine have sprouted up all over the net and for good reason it is possibly the most perfect strength routine ever devised. My bench is 5lbs, squat 140lbs, deadlift 225lbs, ohp 90lbs and row 125lbs. Bill starr also created a popular 5x5 plan that focused primarily on the power clean, bench press, and back squat. Work up to a 3rm, 1 conventional stance parallel box squat vs. In his book the wild physique, vince gironda points out that pearl and park used to. Heres the training program several stronglifts members have used to.