![]() ![]() ![]() *Sets here include only work-sets, not warm-up sets. If you can perform 3 sets of 10 reps at bodyweight, then you can do every other chin-up workout as a 3 sets of 5 weighted, while continuing to do 3 sets of bodyweight chins to fatigue on your alternate chin-up days. ![]() Once you’re into Phase 3 and doing chin-ups as part of the program, some of you will progress to weighted chin-ups. Later on, you’ll move to 2.5 lb or smaller jumps for these lifts when 5 lbs becomes too much to add every workout. The pattern is similar for females and older lifters, but with smaller increases. Program modifications for older novices are discussed extensively in The Barbell Prescription: Strength Training for Life After 40. For the press, bench press, and power clean, you may get one 10 lb jump, but you may need to start with 5 lb jumps. After that, jumps become 5 lbs per workout. Most healthy men between the ages of 18 and 35 or 40 can add 10 lbs to the squat the first 2-3 times it’s performed, 15-20 lbs to the deadlift the first couple times, and 10 lbs the next several times it’s performed. Perform the program on a 3 day per week schedule, on non-consecutive days, i.e. The goal of this program is to add weight each and every time you lift, taking advantage of The Novice Effect that allows you to do so. As the trainee progresses through the program, Days A and B are slightly modified to take into account the adaptations in the body of the lifter. The Starting Strength Novice Program can be broken down into two workout days, Day A and Day B. ![]()
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