Workout Facts and FAQ
BASIC POINTS THAT PEOPLE KEEP MISSING:
The program uses STIFF LEG DEAD LIFTS! It does not use dead lifts!
There are TWO warm-up sets and TWO work sets making FOUR sets per exercise in total!
You will start with EIGHT reps of your ten rep max weight! Not ten.
This program splits gains between strength and size.
You increase the reps every week, you do not increase the weights until completing a 5 week cycle.
STARTING WEIGHT
What weight should I start with?
The correct starting weight is about a 10 rep max (75% of your 1 rep maximum). If that happens to be 150 pounds then the first set would be 35 pounds and the second set would be 75 pounds. Then 2 work sets at 150 pounds. WHEN IN DOUBT START LIGHT!
Do I use the same weight for every exercise?
NO! Each exercise will be different.
REPLACEMENT EXERCISES (These should ONLY to be used if an injury prevents you doing one of the recommended ones!)
Squat: You can sub leg presses or dumbbell squats but they suck compared to what barbell squats can do. Doing squats even with a very low weight is preferable to any other exercise.
Bench Press: ?
Overhead Press: Tricep press and standing rows.
SLDL: Weighted hyper extensions and hamstring curls.
.
GENERAL WORKOUT QUESTIONS
I’m very weak. Would it be wise to build some strength before doing this program?
Nope. This program was designed with YOU in mind.
Does this program optimise strength gains?
This program will split the gains between size and strength. For more strength or if you’re training for power for a sport I'd use Bill Starr's 5x5.
Do I do all 7 exercises every day or split them up into 3 days?
You do all 7 exercises 3 times per week
Can I change the order of the exercises?
The first four exercises should be done in the order I listed them. Do all of the squats then all of the bench presses and so forth. I didn't put it together to be supersetted or run in a circuit. I could have but then it wouldn't be a 'SIMPLE' beginners program.
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The program uses STIFF LEG DEAD LIFTS! It does not use dead lifts!
There are TWO warm-up sets and TWO work sets making FOUR sets per exercise in total!
You will start with EIGHT reps of your ten rep max weight! Not ten.
This program splits gains between strength and size.
You increase the reps every week, you do not increase the weights until completing a 5 week cycle.
STARTING WEIGHT
What weight should I start with?
The correct starting weight is about a 10 rep max (75% of your 1 rep maximum). If that happens to be 150 pounds then the first set would be 35 pounds and the second set would be 75 pounds. Then 2 work sets at 150 pounds. WHEN IN DOUBT START LIGHT!
Do I use the same weight for every exercise?
NO! Each exercise will be different.
REPLACEMENT EXERCISES (These should ONLY to be used if an injury prevents you doing one of the recommended ones!)
Squat: You can sub leg presses or dumbbell squats but they suck compared to what barbell squats can do. Doing squats even with a very low weight is preferable to any other exercise.
Bench Press: ?
Overhead Press: Tricep press and standing rows.
SLDL: Weighted hyper extensions and hamstring curls.
.
GENERAL WORKOUT QUESTIONS
I’m very weak. Would it be wise to build some strength before doing this program?
Nope. This program was designed with YOU in mind.
Does this program optimise strength gains?
This program will split the gains between size and strength. For more strength or if you’re training for power for a sport I'd use Bill Starr's 5x5.
Do I do all 7 exercises every day or split them up into 3 days?
You do all 7 exercises 3 times per week
Can I change the order of the exercises?
The first four exercises should be done in the order I listed them. Do all of the squats then all of the bench presses and so forth. I didn't put it together to be supersetted or run in a circuit. I could have but then it wouldn't be a 'SIMPLE' beginners program.
If