FAQ Update: Beginner/Intermediate Routines

[Tosa]

I don't like the 5/3/1 at all -- too easy for a beginner to get hurt doing 13 reps on the deadlift without a belt

I thinks that's a reason to consider the 5/3/1 to be an intermediate routine. Somebody following needs to know when to say enough, instead of risking injury and/or letting technique break down to get more reps. Enough people follow the Wendler 5/3/1 that it should be in the FAQ, but there could be a caution added.

 

[DrBdan]

Thanks for the input guys. I had a busy weekend so today I'll update the first post with some of the suggestions.

I like the idea of having a number of options for beginners. It has often been stated that beginners can make good gains even doing a less than optimal routine and if they are picking between SS, Bill Starr and Stronglifts they're still getting a good routine. My biggest beef with SS is that most of the variations include power cleans which I think are useless for beginners due to the technique work needed to make them useful.

 

[DrBdan]

I have seen that eclipse gym link with the bill starr 5x5 from the original post but it's just another variant of the original. Bill Starr

 

[Tosa]

There are a number of Bill Starr routines. I don't think there is any one, definitive, version.

 

[DrBdan]

There are a number of Bill Starr routines. I don't think there is any one, definitive, version.

Cool, I'll include both versions and a note about that.

 

[Tosa]

There's 5 Bill Starr routines listed here, not including the Madcow variant.

Bill Starr’s 5 x 5 Training : old school workouts

 

[DrBdan]

Bump!

I've updated the first post with some things to consider and a couple more comments about some of the routines. More comment are appreciated.

 

[Tosa]

I'd prefer less spaces in the formating, like this:

- Sheiko
Translated from the original Russian, I like to imagine that these are super-secret training plans smuggled out from behind the Iron Curtain but that's not really the case. They tend to be pretty high volume.
EliteFTS - Powerlifting and Strength Training Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

- Twenty Rep Squats
Want a gut check? Try this. There are a lot of threads about this so do a quick search to get more people's thoughts.
20 rep squat routine

No love for the beginner Oly routine I posted then? I'll add coments on the routines later....Also, it just occured to me that Smolov and Smolov Jr, and the Russian Squat routine aren't listed.

 

[PowerHungry]

We could also include RTS.

 

[DrBdan]

I'd prefer less spaces in the formating, like this:



No love for the beginner Oly routine I posted then? I'll add coments on the routines later....Also, it just occured to me that Smolov and Smolov Jr, and the Russian Squat routine aren't listed.

I played with the spacing a bit and it looks better. I added that Oly routine, not sure why I didn't see it before.

Do you know of any good links for Smolov, Smolov Jr and the Russian Squat routine? Isn't Smolov the Russian Squat routine?

We could also include RTS.

What's RTS?

 

[Tosa]

Smolov and the Russian Squat routine are different routines. I think this link would be good for Smolov and Smolov Jr
Smolov Squat FAQ

Here's a calculator for the Russian Squat routine
Russian Squat Program Generator

Maybe Smolov, The russian squat routine and 20 rep squats could go in a sub-category of squat specialization routines.

 

[DrBdan]

Here's a question, would you (or anyone) recommend all of the routines listed in the intermediate section (plus Smolov and Russian Squats that aren't listed yet) to someone that was just coming off of a beginners routine?

I'm thinking in terms of a noob coming here, finding SS and doing that for a year and then moving on to an intermediate program. I've read of people moving on to Wendler's 5/3/1 or the Texas Method but do people usually jump from SS to Smolov or Hepburn? Maybe they should go under an "additional routines for further down the road/advanced routines" type section.

 

[Steak**]

I'm thinking in terms of a noob coming here, finding SS and doing that for a year and then moving on to an intermediate program. I've read of people moving on to Wendler's 5/3/1 or the Texas Method but do people usually jump from SS to Smolov or Hepburn? Maybe they should go under an "additional routines for further down the road/advanced routines" type section.

There's no reason someone can't do smolov after a year of training. I don't even think a year of training is neccessary.

 

[Tosa]

I don't see jumping from SS to hepburn singles or a squat specialization routine as a really good idea for most people. But I could see SS, then another beginner routine, then hepburn singles or a squat specialization routine. Eventually, although this might be a lot more work/discussion, there could be a thread on selecting a routine, routine adaptation and programming, and why and how to create your own routine.

There's also this post by Meatplow that does a pretty good job of explaining the Hepburn method. I think it's important, because, what with the program being half a century old, some people interpret it differently.
http://www.sherdog.net/forums/33752318-post20.html

I wonder if there should be a mention of EDT? Although that's not really a routine, but a method for training lift(s).

Also, while not entirely relevant, the FAQ really needs to answer "do I need a belt and when should I use it". It gets asked all the time, and the discussions are never productive.

 

[PowerHungry]

Mike Tuscherer's Reactive Training Systems.

 

[PowerHungry]

Excerpt from Chapter 2 of the RTS Manual

Reactive Training Systems for Strongman

Big Mike's Training Log - Reactive Training

 

[Tosa]

From those links RTS sounds like it's more like a tool for helping to develop a one's own routine. I think we'd need another thread entirely to talk about creating routines, and things that might help when creating a routine.

 

[DrBdan]

RTS and EDT both sound like good concepts to learn about, maybe I'll add them in a "advanced concepts" section since they don't actually have routines but it would be good to stick them in there so people can read about them.

Updated the first post a bit.

 

[Tosa]

RTS and EDT both sound like good concepts to learn about, maybe I'll add them in a "advanced concepts" section since they don't actually have routines but it would be good to stick them in there so people can read about them.

The "advanced concepts" mostly only make sense in the context of creating a routine. So I think if they're going to be included, then it should there should be information on how to implement them, ie. create a routine. That could be in this thread, or a different one.

 

[Gigaldor]

The 4-8 reps range for assistance lifts is ok ?