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.
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.
(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 I'm still sore, do I need to wait another day to work out? No, in fact after the medium work out you'll feel better and after the light work out you'll feel better still. Can an increase the number of reps if I get the desired number rather than wait until the next week? No! The reason for the “easy” weeks will become apparent when you repeat the cycle. It has a built in deload. By increasing the reps sooner you will stall sooner. That means your gains will be cut short because you'll have to deload to get out of it. Can I use regular deadlifts instead of stiff-leg deadlifts?
DO NOT USE REGULAR DEAD LIFTS WITH THIS PROGRAM!
The combination of heavy dead lifts and heavy squats in the same work out is a recipe for disaster. The stiff leg dead lifts are there to work lower back and ham strings with 1 exercise rather than splitting them up and adding more volume to the work out. How long should I take between sets?
You need to rest for a minute and a half between the work sets. It takes about 3 minutes for ATP levels to be restored to 100%. In about 2 minutes they're at about 90%. This program is using a combination of ATP and glycogen as a fuel source that's why I choose the 1:30 rest. My usual routine is to do my first warm up set, change the weight and rest 30 seconds. I'll do my second warm up set, change the weight and rest 1 minute. Do the first work set and for this program rest a minute and a half.
Can I add other exercises in at the end of my workout?
Try the workout as it is first. Give it a chance. But you may add ONE set of pull overs or stiff armed pull downs or pull ups/chin ups. Follow the rep scheme and the heavy, medium, light set up. If that seems to be working well after a 5 week cycle then add the second set.
Why can’t I just do 3 heavy workouts in a week instead of heavy, medium and light? Without the heavy, medium, light set-up you will peak out sooner and stall sooner. Google dual factor programming and you'll understand better. Suffice it to...