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82 Responses to “Beginner Strength Training Program II”

1. on 10 Sep 2007 at 7:04 pm1Lucas

   This is great — I’ve been lifting for almost 10 years, but just got back on a regular schedule a couple of months ago after a year or so of sporadic lifting. I’ve been keeping my eyes open for a good program to start using now that I’ve gotten myself back into the habit and about where my strength was before, and this looks to fit the bill perfectly.

   One question: I’m unable to get to my gym on Wednesdays (gym closes at 10, I’m booked solid until 9:45 at the earliest). Looking at the exercises, it looks like using a Monday, Tuesday, Friday split would work with this program. Do you have any thoughts on this?

2. on 10 Sep 2007 at 7:42 pm2David Hinchliffe - Cricket Fitness

   Great plan Mehdi. What are your thoughts on clean alternatives like high pulls, hang cleans or rack cleans? I find them excellent and easier to teach.

3. on 10 Sep 2007 at 8:18 pm3Mehdi

   Best is to leave at least one day rest between two consecutive workouts Lucas. So you could do a tuesday/thursday/saturday split. Or sunday/tuesday/thursday. Whatever fits you best.

4. on 10 Sep 2007 at 8:28 pm4Mehdi

   David. The way I learned how to power clean & how I teach it:
   1) romanian deadlifts: until above the knees
   2) power cleans from the hangs: practice for weeks
   3) power cleans from the floor

   If someone can clean from the hang, he can clean from the floor. The second pull is far more difficult to learn than the first pull which is a modified deadlift. I’ll write about power cleans in the future btw, it’s on my to do list

5. on 10 Sep 2007 at 8:31 pm5Mehdi

   Added your question to the faq btw Lucas. Thanks for asking.

6. on 10 Sep 2007 at 9:01 pm6Lucas

   Thanks, Mehdi. I’m not big on the idea of establishing a weekend day as one of my regular workout days, partially because I’m often out of town on the weekends, and partially because I tend to have, shall we say, motivational issues when it comes to working out on those weekends that I am in town. I think what I’ll do is aim for a Tuesday, Thursday, Saturday split and modify it week-to-week as necessary.

   Thanks again. I’m looking forward to starting the program!

7. on 10 Sep 2007 at 9:05 pm7Mehdi

   I understand Lucas. I’m not a big fan of training in the weekend neither. You need some time off.

   Tu/Th/Sa works. Again: what counts is that you keep at least one day off between two consecutive workouts so you have some rest.

   Keep me updated on your progress. Good luck.

8. on 10 Sep 2007 at 9:50 pm8Eric

   Thanks for posting this.

   Much like Lucas above, I’m no stranger to strength training, but have been extremely sporadic about getting into the gym since May (from Jan to May of this year I was Crossfitting exclusively) but now have the opportunity and time to make it a very regular occurence. I’d been wanting to focus more on strength training and when I came across Stronglifts in July I was excited to see your Beginner Strength Training Program and give it a go. Seems pretty damn solid to me and a great place to start. I’m starting 2night! Don’t know that I’ll keep at it for 10 weeks, and now that the above is available I have something to move on to. You take out some of the guess work and planning. Thanks Mehdi!

9. on 10 Sep 2007 at 9:55 pm9Mehdi

   Eric. Crossfit is a great approach to strength training.

   The beginner strength training program I & II indeed removes the guess work. You have a plan. You know the weights you’ll lift. You just need to go to the gym & lift it. It builds confidence too: you know that if you keep going to the gym, you’ll get those lifts, strength will increase, muscle builds & fat loss.

   Good luck with the program & please report your results, always want to read your success stories

10. on 10 Sep 2007 at 10:30 pm10Eric

    Will do. Posting results and successes/failures is a great way to hold one’s self accountable and push for bigger and better things. Have you thought about expanding the site’s capabilities to allow for readers to build and maintain “personal fitness journals” much like your own that you post?

11. on 10 Sep 2007 at 10:52 pm11Mehdi

    Yes I thought about it Eric, several readers have asked this feature. A forum is on my to do list. If you have more ideas (or even better critiques): keep them coming. It helps me improving this place.

12. on 10 Sep 2007 at 11:35 pm12pens

    Currently im on these weights
    Squat : 55
    Benchpress : 47,5
    Overheadpress : 30 ( stalling like a … mofo )
    Deadlift : 95

    Squat is going .. eeuhm kinda good , but i have to keep working on my flexibility, im currently only doing A and B per week so i can double my cardio sessions, still have to much BF%
    And because the 3day program needs days off i cant go full cardio on that day.

13. on 11 Sep 2007 at 8:37 am13Mehdi

    Do your cardio sessions post workout Pens. That way you have one day rest between workouts. Strength will come, be patient.

14. on 11 Sep 2007 at 9:48 pm14Ben

    So you would suggest adding cardio to the end of your workout, instead of emphasizing getting some calories in? I know post workout nutrition is one of the most over analyzed subjects in weight training, but I find I need a meal pretty badly after a workout, and running without at least downing some whey and oats sounds like it would hurt a lot.

    Of course, then you would be running on a somewhat full stomach which would cause blood flow to move away from your legs to help with digestion. The cramps and reduced performance could suck if they hit hard, so that seems just as ugly as running right after working out with no food.

    What would you suggest to be the better option? Run for 40 minutes of fairly hard running PWO on an empty stomach, meaning you end up catabolic for a longer period of time and feel run down? Or suck it up, down some food/liquid and run anyway. I think these are my only two options, as I run every mon/wed with some class mates, and my workout is about an hour before the run. I can reduce the time after working out and move from lifting to running if need be, but my predicament stands.

15. on 11 Sep 2007 at 9:58 pm15Mehdi

    Ben. One thing about post workout nutrition. It doesn’t end up in your blood immediately. Even if you’re getting your shake just after your last rep, how long will it take until it gets into your blood? 30mins?

    I don’t know (and it doesn’t matter). My workouts last about 1 hour. With the warmups & postural realignment exercises post workout, total tyme in my home gym is about 2hours. I don’t eat before doing the postural work, because as you say: you get a full stomach & you can’t workout anymore. So there you have it. What is best vs. what is practical.

    My advice:
    -Eat a solid meal before going to the gym (at least 1 hour before).
    -Eat the whole day solid nutrition.
    -After your strength training workout, move the the cardio device for 30-40mins.
    -Then eat your calories.

    That’s what I always done & always will do.

16. on 12 Sep 2007 at 12:58 am16Ben

    I am inclined to agree that practicality sometimes has to trump what may be ideal. Good to hear you are seeing great results without shoveling food down post workout.

    I’ve always thought the stress put on PWO nutrition is overplayed. Yes it’s important, but much of the weight training community seems to insist on it being scientifically constructed and timed, which seems silly. Thirty minutes one way or another is really not going to cause you to lose the effect of the workout.

    So, I’ll suck it up tomorrow and do my lifts and run empty. Thanks!

17. on 12 Sep 2007 at 8:03 am17Mehdi

    Some comparison. I have a friend in the army. They often have to run on empty stomach, wake up early without food. Going low food for days. He is strong, muscular & ripped. What he does is periods of undereating alternated with periods of overeating. Nothing planned. It goes naturally. His body adapts to what he subjects it too.

    So imo, it’s all details. The big picture is get your calories at the end of the day/week/month.

    Great question btw

18. on 12 Sep 2007 at 3:39 pm18Stephen

    I’ve been an athlete since middle school (23 now) and have been strength training for most of my life. I took about 4 years ‘off’ essentially during college (no regular training, go a few months of something hardcore then give up), but have been training regularly for the past 8 months or so. I’m tired of my workout routine (stuck in a rut) and have decided to start on this program.

    My question is in regards to starting weights. Since I have been doing all of these exercises to begin with for the past 8 months, should I start my weight at what I can do the recommended sets/reps in?

    For example, I can
    - squat 5×5 @ 225lbs
    - bench 5×5 @ 185lbs
    - deadlift 1×5 @ 300lbs
    - front squat 5×5 @ 155lbs
    - overhead press 5×5 @ 125lbs
    - barbell rows (unsure, only exercise I don’t typically do)
    - dips 3×5 @ 30lbs
    - pullups 2×5 @ 0lbs (my hardest workout, but working on it!)

    These are pretty much the maximum for me right now at that set/rep amount, and by my last set and last rep I am at failure.

    BTW I am 6′4″ and 225lbs.

19. on 12 Sep 2007 at 11:19 pm19Mehdi

    Stephen. Start something like 10-20% lower of your current 5×5 max. Gradually increase from there.

    If the weight is too light, make bigger increases from workout to workout. Instead of jumping by 5lbs, jump by 10lbs on squats. Maybe 20lbs on deadlifts.

    With your experience, you’ll feel when stalling is near & when not.

20. on 13 Sep 2007 at 12:53 am20Stephen

    Thanks for the reply, Mehdi. I’ll modify the workout starting next week and see how it goes. So far, the workout feels good and I am slightly sore the next day or two (a good thing!).

21. on 13 Sep 2007 at 7:44 am21Mehdi

    Ok great. Good luck with the program. Strength will come back quickly with your experience. You’ve got muscle memory & a solid base of technique I presume. Let me know about your progress.

22. on 15 Sep 2007 at 12:01 am22Michael

    hey bro! ive been reading a long time! recently i have been wondering about some lifting stuff. so here it goes

    im on the starting strength program with rows instead of cleans. just like yours. i occasionally take breaks either because lack of sleep compounded over a few days or sickness or vacation or whatnot. but i just deload and come back up.

    now since we squat so much, is it weird that im squatting more than i can deadlift? i did 275 on squat but on deadlift 265. hmm.
    also, ive always done dips on bench days. and pullups on row days. is there a reason you do the opposite?

23. on 15 Sep 2007 at 7:57 am23Mehdi

    You should be able to deadlift more than you can squat Michael. If you don’t, maybe it was your lower back that hurted as you mentioned in the other post. Or maybe something is wrong with your technique.

    It doesn’t really matter on which days you do pull-ups/chin-ups/dips. If you take a look at the excel sheet: it’s simply an alternation between one day pull-up/one day chin-up/one day dips. Some weeks you’ll dip on bench days, somedays on row days. It’s just assistance.

24. on 20 Sep 2007 at 11:31 pm24Odd Christer Brovig

    Hi, I’m wondering if this routine would be nice for me (I think so). My starting point is a 2×6weeks (about 1.5 weeks rest inbetween) on a full body program (called RYP, Release Your Potential). It consisted of squats, deadlifts, bench, pulldown, wide row, arnold press, curls and french press + abs and had 15 reps week 1, 10 week 2 and 3, 5 reps last 3 weeks.
    I do:
    2×5 90kg squats
    1×5 75kg deadlifts
    3×5 75kg bench (guesstimate, had to use the machine last two times, also lacking a spotter).
    I’ve also added dips the last weeks, and do 3×5 with 10kg added, pluss a dropset w/o weight of about 10-15 reps.

    I think my biggest struggle is gaining in the bench and putting on more on the back.

    Would you recommend this routine, or should I start out even simpler to take it a bit more back to basics?

    Thanks in advance,
    Odd Christer.

25. on 21 Sep 2007 at 8:49 am25Mehdi

    I never heared of a routine called RYP. If you read it works: why not. I don’t like the idea of doing arnold press & pulldowns. Overhead Press/pull-ups are better. But feel free to experiment.

    Don’t underestimate the Beginner Strength Training Program II.

26. on 26 Sep 2007 at 9:24 pm26Odd Christer Brovig

    That was what I was thinking, doing those 5×5’s is going to be though.. But I think I’ll give it a try.

27. on 26 Sep 2007 at 9:54 pm27Mehdi

    If it’s tough, it’s working. Remember that. Good luck with the program & if you want make a training log in the forums. This way I can help out.

28. on 10 Oct 2007 at 11:04 pm28Scott

    Question if you are subsituting powercleans for deadlifts on day 3 what should your set/rep total be like. Stick with 5×5? And also if power cleans are subsitiuted should the set total change for deadlifts?
    Thanks

29. on 11 Oct 2007 at 8:28 am29Mehdi

    Scott. The original template doesn’t include Power Cleans. I’ll suppose you want to add Power Cleans to the program to alternate between one day Power Cleans, one day Barbell Rows, one day Deadlifts.

    Power Cleans are a very explosive & technical lift. 8×3 would be better (5×5 or 8×3 is same amounts of total reps 24-25). Although I do 5×5 on power cleans & even sets of 10 & 20. If you have a good technique you can try higher reps, if not stick with lower reps (8×3) to learn technique first.

30. on 20 Oct 2007 at 4:16 pm30Chris

    I have done Bill Starr’s 5×5 and this seems very similar. I plan on starting this routine next Tuesday. I can do all the exercises correctly except for the dips. I do not have a dip station. Is doing dips off the side of a bench OK? I just need some kind of sub for the regular dips and I can do everything else.

    My friends and I have been doing http://www.simplefit.org for the last six weeks. While it is definitely working, I miss the pain in my legs from weightlifting!! Looking forward to using this routine! Thanks a lot.

31. on 20 Oct 2007 at 4:42 pm31Mehdi

    It’s very similar to Mark Rippetoe’s starting strength routine & Bill Starr’s 5×5 indeed Chris. Expect the same results.

    Dips off the side of a bench is not ok. Torso angle is incorrect which can cause injuries. If you don’t have a dip station, switch dips for close grip bench presses.

    Simplefit is a good routine. You could switch the squats in simplefit’s routine with one leg squats if it’s too easy. Next step: weighted one leg squats. Here’s an article on one leg squats.

32. on 20 Oct 2007 at 8:18 pm32Chris

    Thanks for the quick response Mehdi! I will sub out the dips with close grip bench presses, thanks again.

    I have to use a door frame for assistance with one leg squats still. I can only go so low unassisted before I fall on my butt.

    I am really enjoying the articles on this site also. Good work!

33. on 20 Oct 2007 at 8:22 pm33Chris

    I have one more question. The weight is the same for all five sets? I recall the weight scaling up while doing Starr’s 5×5.

34. on 20 Oct 2007 at 8:46 pm34Mehdi

    Try with a box like in the article, took me 4-5 weeks to get there using a box & decreasing the height.
    Thanks for the motivating words on the blog, don’t forget to subscribe for free if you want to receive more articles.

35. on 20 Oct 2007 at 8:47 pm35Mehdi

    Bill Starr has one day sets across & one day weight scaling up. On this program & Rippetoe’s it’s every day sets across.

36. on 21 Oct 2007 at 6:06 am36Chris

    OK, so you mean if I am doing squats with 135 pounds, I do that for all five sets?

37. on 21 Oct 2007 at 11:14 am37Mehdi

    Yep Chris. 5×5 across is 5 sets of 5 reps with the same weight, thus 5×5 with 135lbs in your case.

38. on 23 Oct 2007 at 10:07 pm38Chris

    Hey Mehdi, can you describe how I should be doing the bent over rows. I remember doing my Bill Starr 5×5 routine with 90 degree bent over rows. Should I do it the same way?

39. on 24 Oct 2007 at 2:11 pm39Mehdi

    Here’s a full description of bent-over barbell rows with video Chris.

40. on 24 Oct 2007 at 2:40 pm40Chris

    Great, thanks a lot Mehdi. That is how I normally do mine. However, I use less weight. When I did rows my plates were not large enough to hit the floor like that after each rep. Should I use extra plates on the floor?

41. on 24 Oct 2007 at 2:54 pm41Mehdi

    If you’re using plates lower than 20lbs: yes you can put small plates on the floor. Here’s an example:
    

    Bar height should be about mid-shin level when you put plates on the floor. Not higher, not lower.

42. on 22 Nov 2007 at 9:50 am42Jared

    I notice that bicep curls aren’t part of the strength training routine. Are they ineffective for strength?

43. on 22 Nov 2007 at 12:08 pm43Mehdi

    Pull-ups & chin-ups will work your biceps + back. Your arms will grow doing them

44. on 26 Nov 2007 at 7:26 pm44blaz86

    In my gym we don’t have a squat rack, only a smith machine… so i’m doing front squats 3 times a week. my question is: can i add another set of deadlifts (2×5) because front squats don’t work less on lower back than regular squats?

45. on 26 Nov 2007 at 7:28 pm45blaz86

    typo: …fron squats work less on lower…

46. on 26 Nov 2007 at 7:30 pm46sasper

    blaz86 –
    I think more sets of deadlifts are necessary regardless of whether or not you are only doing front squats. I’ve been on the BSTP II for a few months now and have been doing 5×5 for deadlifts throughout, just like squats.
    I wouldn’t be concerned about only doing front squats either. You might not be able to do as much weight as with a back squat, but you will still see gains from it!

47. on 27 Nov 2007 at 9:29 am47Tom

    Mehdi,

    I hope I didn’t miss this in your article but what is your recommended rest period between each set, and then between each exercise? I have been lifting for years and used a three minute rest period until I started doing crossfit two months ago. I love the crossfit program/style which surprised me actually. However, I was thinking of using your program and combining it with some sprint work afterwards and getting hopefully more concentrated results. I think getting a good 30 minutes of hard lifting combined with a good 20 minutes of hard sprinting will yield more gain than cramming it all into a 20-30 minute workout. Having said that I have seen great results with crossfit. Ok, well there it is, thanks for your time.

48. on 27 Nov 2007 at 10:55 am48Mehdi

    @blaz86.
    The point of doing only 1 sets of 5 on Deadlift, is because it workst the same muscles as the Squat. You can do 2 sets of 5. If recovery is good you can try 5 sets of 5 reps as Sasper says, but I’d start with 2 sets of 5 reps & see from there.

    @Tom
    Take 1 min rest between sets. Once it’s get hard to get 5 reps on each set, try 2-3min rest between sets. Crossfit is good for endurance & base strength, but it’s not very strength focus. you could do 30mins strength training followed by 20mins crossfit style cardio.

49. on 10 Dec 2007 at 2:22 pm49other noob

    Mehdi. This program is great the only thing I changed out was switching Front squat for the Deadlift. I have never been a big fan of the front squat. The deadlift I am doing 5×5 instead of the 1×5. By the way I fixed my problem with the deadlift by forcing myself to look as straight up at the ceiling as I can. I was reading your cardio advice and I think I need to follow your idea on doing it after workout. I used to do it in my off days before, because I have been working at cutting down my mile time I want to get it around 6:30. I also did it on my off days because running in the Converse’s aint that great either. But the last couple of weeks I have started feeling the effects of overtrainning with that running. which leads me to overeating to counter act that tiresome feeling I get.

50. on 10 Dec 2007 at 3:02 pm50Mehdi

    The point of doing front squats on wednesday is to give your legs a break from the heavy squatting. Switching it with deadlifts means your legs are not getting a break (you’re even using more weight than on mo/fr). Overtraining can be from the running but also from Squats + Deadlifts. Program makes sense the way it is, watch out with changing things.

51. on 10 Dec 2007 at 4:29 pm51other noob

    Thanks for responding so quickly. I see what you are saying and you are right ( I was gonna say more than likely right) I guess this will give me another reason to have a go at doing Front squats again.

52. on 19 Dec 2007 at 9:18 pm52Peter

    Hey mehdi,
    Hi I stumbled upon this website when I was looking for a new strength training program to challenge start.. for years I had been doing the typical bodybuilding routine of 1x bodypart a week workout, but I always limit myself to working out 3x perweek. For example my workout usually consist of mon-chest/biceps , wed-back, and fri-shoulders/triceps.. I know you probably wondering what happened to leg day. The truth is the leg is one of my strongest point and it always outgrow in size to my upper body so I skipped it altogether for about 2 years now..Funny thing is they only shrunk 1.5inches. My question to you is…should I start the strengh training beginning program 1 or 2? Since I jus took 3 weeks lay off from workout I was thinking that the strength training beginning program II fits me better since I have an idea of how much weight I can squat, bench, deadlift, and overhead press etc.. thank you

53. on 19 Dec 2007 at 9:26 pm53Peter

    I tried your beginning strength training program II where this past monday I did the squat, military press (instead of standing), bent over row, and 2 sets of body dips x 8 reps.. then today I did the squat, bench press, deadlift, and 2 chin ups sets of 5×5 bodyweight. I started with light weights on both workout day since I dont want to jump too fast and ruined the program.. My question is if I can consistenly add weight to the squat, bench, rows, and deadlift everyday in the future( its gonna stall eventually=p), should i do it or just stick tot he recovery day on wednesday as you suggested. ps I am also doing the anabolic diet where mon to fri I only get below 30grams of carbs and carb load starting friday evening after my workout at 4 30pm until sunday evening at 4 30pm, total of 48 hours.

54. on 20 Dec 2007 at 12:05 am54Mehdi

    @Peter
    Legs might be a strong point size-wise, you need to train them. Much of your upper-body results will be influenced to the strength of your legs. Squats work everything. Good that you decided to train them.

    I think you should start with StrongLifts 5×5. You have a base of strength: use bigger workout to workout increments. You never did Squats before, you’re doing it now 3x/week. Get used to squatting 3x/week by starting light. Add weight every workout. You’ll get there.

    BSTPII uses a mid-week recovery day. You’re not stressing your legs enough on the two other workouts to legitimate this. Stick to StrongLifts 5×5.

55. on 20 Dec 2007 at 7:35 pm55peter

    Hey Mehdi,
    Thanks for the quick reply…yea I was kinda thinking about starting the beginning strength program 5×5 first to let my body get used to the idea of squating 3x perweek and using the high sets and low reps range. When I used to trained in the bodybuilding style I would do 2 to 3 work sets of 6 to 10 reps with two to three exercise per bodypart on a 3 day splits. The idea of using 5 reps dont provide the same pumpup feeling as I would with the upper rep range but I ‘ll get use to it eventually. One of the reason I wanted to try this program is because I noticed guys who does heavy weight, lower reps training(3-6 reps) have the kind of thickness and density in their body which make them look strong, even if he is only 145lbs.

56. on 20 Dec 2007 at 7:47 pm56peter

    Mehdi, I have a question concerning using the beginning strength program in conjuction with the anabolic diet(AD). You mentioned that the “Texas method” is a good routine to use with the AD but do you suggest that I just stick to the beginning strength training program for now and work my way up from there?..because I think by the time fridays come along I am gonna have a hard time keeping up with the 5×5 of squat, bench press-alternate-military press, barbell rows-alternate-deadlifting and chinups or dips from the low 30grams a day carb intake.
    my weight now is 165lbs at 5 ft”9 inches tall and my waist is 29 1/2 inches. I used to be 215 lbs with waist at 37 inches (buff and fat!!) and it took me 5 months to diet down to my present weight. the idea of easing into the AD was not hard since I was already on a low carb /mid carb/high carb cycling diet while I was cutting. I am trying to regain the muscles (muscle memory) I lost without significantly putting back on the bodyfat(waist). Wondered if the AD would be good to bulk up that way…thanks

57. on 20 Dec 2007 at 9:45 pm57Mehdi

    StrongLifts 5×5 doesn’t give “pump” indeed. Strength is the goal, not pump. It’s a different mindset than with bodybuilding, time will tell what you prefer. As someone who has done bodybuilding for several years, I can tell you this: the 5 rep range will give a thicker, denser look than typical bodybuilding rep ranges. However you’re muscles won’t be as big as when doing high reps. (search for: sarcoplasmatic vs. miofibrillar hypertrophy). People say I looked like I have lost some weight compared to before, however I think I look better.

    A.D. Your workouts aren’t intensive enough right now, so I wouldn’t think at problems that are not showing up yet. Continue doing StrongLifts 5×5 with the A.D. When the workouts get hard (hopefully in week 8), you’ll be fully adapted to the A.D. & can start with mid week carbs if necessary. You can bulk with the A.D., but it’s harder because fat satiates, you’re less hungry on the A.D.

58. on 21 Dec 2007 at 12:52 am58other noob

    The front squats are going great. I don’t do much weight but you are right that it is a break for the legs. Also I kind of added one more set to the deadlifts because I read Pavel’s power to the people and he recommends 2 sets. Just one set doesn’t feel right but 5×5 of Deadlifts wore down my back quickly. Now its soo much better. The Front Squat is difficult in that my wrists hurt like hell holding the bar there. So sometimes I do the form where you cross your arms. Other than that things have been going great just I have been doing hang clean to push presses instead of just presses. Personal preference. I have to say it again this site is such great quality. Its a no B.S. Lifting routine go in get the big muscles done and head out…..I love it

59. on 21 Dec 2007 at 10:32 am59Mehdi

    There’s a reason Pavel recommends 2×5. Reason you’re only doing 1×5 on this routine is you’re already doing 3 sessions of 5×5/week. Deadlifts & squats work about the same muscles, but deadlifts = more weight. So it’s get tough on the legs. If you can get away with it, continue. I keep it at 1×5.

    If your wrists hurts on the Front Squat: elbows higher, much higher. Shoulders support the weight, not the wrists.

    Glad to read you like what I do. Thanks a lot for the motivating words, appreciated really.

60. on 11 Jan 2008 at 12:11 pm60Abhishek Gupta

    Is this split good enough??
    mon: bench press
    tue:rest
    wed: rowing, deadlift
    thu:rest
    friday: overhead press, squat
    satu:pull ups, chin ups

61. on 11 Jan 2008 at 12:13 pm61Abhishek Gupta

    one more question. i think i have enough mass on my chest and i want to improve the definition. so i am wondering if i should continue with 5×5 benching or switch to higher rep - moderate weight routine as far as benching is concerned

62. on 11 Jan 2008 at 12:41 pm62Mehdi

    @Abhishek Gupta
    You need to Squat 3x/week. Don’t change the routine. Definition = diet. If you have enough mass in your chest, you can lower the rep range (8×3) or leave out the bench press completely & do only overhead presses/dips.

63. on 11 Jan 2008 at 2:19 pm63Abhishek Gupta

    first of all, thanks a lot for respondong i know squat is the “king” but if i squat 3 times a week, dont you think it will be too taxing on my body. and if you insist on the squats, can you tell me on which days should i incorporate it?? (in accordance to my routine)

64. on 11 Jan 2008 at 2:21 pm64Abhishek Gupta

    and about the chest… well, working in the lower rep range with heavy wts. is more for strength and mass.. right??? shouldn’t i try the high rep range?? if not, why so???

65. on 11 Jan 2008 at 2:28 pm65Abhishek Gupta

    i have a 32″ waist. i want to cut it down to around 30″ or so. the thing is, my metabolism is not something i can boast about. i am scared that if i do too much cardio, i might waste my workout efforts in the gym. i usually go for 30 mins low intensity jogs in the morning (empty stomach). i am scared of doing HIIT form of cardio (muscle burning). can you tell me the apt form of cardio which is good enough for burning fat but doesn’t eat away too much muscle tissue ( i know its a bit too mush to ask for). i find jogging very boring!!

66. on 11 Jan 2008 at 2:59 pm66Mehdi

    @Abhishek Gupta
    That’s the point. It should be taxing. That’s what will get you strong & build muscle. Plenty of people are training like this (check the forum) without problems. If you don’t know how to make your own routine, use the above template. Or better start with StrongLifts 5×5. Give it a try for 2 months like it is. Trust it, you’ll like it.

    Lower rep ranges build more strength, but less mass than higher rep ranges. Research miofibrillar vs. sarcoplasmic hypertrophy if you want to know why.

    Start with the workout, squatting 3x/week & eating healthy. You’ll see your waist will reduce, without even doing any form of cardio. Get stronger first.

67. on 30 Jan 2008 at 6:19 pm67john

    Beginner Strength Training Program II

    question:

    i don’t see any biceps exercices in the program,can i ad those myself?
    or do biceps get enough attention by doing rows,benchpress,military press?
    my arms are behind and i do wan’t too gain mass.
    greetz. john

68. on 30 Jan 2008 at 8:47 pm68Mehdi

    @John
    Pull-ups, chin-ups & barbell rows work your biceps. You need to focus on your Squat. If you can squat 1.5x your body-weight & can do weighted pull-ups, you’ll have big arms.

69. on 03 Feb 2008 at 3:45 pm69Michael

    Awesome program man, I really want to try it, but I don’t know if it would work for me. Some background:
    I’m 16 years old, 5′11” and 158lbs. I have trained for about 1 year. My lifting stats are not too impressive (and that’s the reason I’d like to try this program)
    Squat: 176lbs x 5
    Bench press: 143lbs x 5
    Deadlift: 187lbs x 5
    Military press: 88lbs x 5

    I myself still consider myself a beginner even though I have trained for 13 months. So, in your opinion, do you think I should give this program a try?

70. on 03 Feb 2008 at 4:07 pm70Mehdi

    @Michael
    Better to start with StrongLifts 5×5. That way you get used to squatting 3x/week first. Start with about 30% less of your 5rep max.

71. on 03 Feb 2008 at 4:16 pm71Michael

    Thanks, but wasn’t that program for real beginners? As I said earlier, I have trained for a year, do you think I would still get results from it?

72. on 03 Feb 2008 at 4:32 pm72Mehdi

    @Michael
    You never squatted 3x/week before. Read this post also.

73. on 22 Feb 2008 at 8:57 pm73Keri

    Hi Mehdi,
    I’ve just come across your site in the last couple of days and have read much of it. I love it….very helpful. I signed up for the newsletter and just downloaded the stronglifts 5×5 book pdf. Thanks! I want to start doing the beginner program next week. I’m female, 40 years old, 5′4 118 lbs. I’ve had 4 children. I think I’m what I’ve seen you call skinny/fat. My weight is good and my size is okay, but I have “fat” areas….lower belly, flabby underarms, more than I’d like on my hips and there is no definition, which is what I really want. I just joined the gym in October…I lost 10 lbs, which was my goal. Now I’m just maintaing the weight. I go 5-6 times a week. My usual routine is to do 30-45 minutes of cardio…I like the elliptical. Then I follow that up with a class…either some sort of aerobic or yoga. I guess, from what I’m reading, that I may be doing too much cardio. Just in the past month I’ve started doing some extra work with dumbbells. I use the 5-10 lbs., which an aerobic instructor told me, “lighter weights, more reps will get you “toned” without bulking up.” From what I’ve been reading, that light weigh is not going to do anything for me. I really want to build some muscle, while losing some of the fat I still have. I’m just concerned about using the barbell and weights. I don’t know if I’m strong enough and I don’t want to be embarrassed at the gym. I also don’t think I can do a pull-up/chin-up or a dip. What do you think I should be able to lift in the different exercises? Should I just start with an empty bar then add in 5 lb increments until I get to a weight I can handle? I read that you can use dumbbells if you don’t have the bar. I have access to both at the gym. Do you recommend that I start with dumbbells and move to the bar or just go ahead and start with the bar?

74. on 22 Feb 2008 at 9:04 pm74Keri

    One more question….the 1g/lbs of protein daily recommendation…does that mean I should have 1 gram per my weight? So 118 grams of protein? Is that realistic? Or am I totally screwing that up?
    Thanks so much for your help…I really appreciate it.

75. on 29 Feb 2008 at 5:23 pm75wills

    hi medhi i have just started the strength training part 2 programme
    i am getting much stronger i am 190lbs and 5×5 squat 3101bs bench 210lbs, rows 140lbs, dips 33lbs, deadlift 280lbs and overhead press 140lbs (i have worked out previous to starting stronglifts so i started wuite high) i am adding weight on a daily basis and my legs have got huge! but my upper body isnt following on so quickly, i also feel i may benifit more now by leaving 2 days between my workouts as im still sore going into my next workout, what do you think about that i dont recover as well as i used to when i first started training? also when i finish this part 2 beginner where do i go from there?

    great programme by the way!

    wills

76. on 23 Mar 2008 at 8:20 pm76peter

    Hey Mehdi…I had been on the Beginning strength training program I for 14 weeks now and had built up my squat from 135lbs to 315lbs for 5setsx5reps.. I wont say that my squatting is picture perfect “ass to ground” but i did squat down until my thighs are almost parallel to the floor. In addition to this program, I was also on the Anabolic Diet and i can adhere to that diet for making me gaining muscles without much fat (its a fact!!) The question I have is that now that I had stalled a couple of times on the bench, deadlifts, and rows, should I go ahead and switch tot eh beginning strenghth program II or should I wait till I stall on the squat?..I really dont wanna get stucked under 315lbs while inside the squat cage..

77. on 31 Mar 2008 at 12:58 am77Ben

    Hey Mehdi, I’ve been lifting for a total of about 4 months now (3 in the fall, then just some light stuff during wrestling season, then one month after) using a program I got from my friend which looks like it was some variation of Westside for Skinny Bastards, and while I have been seeing gains in some lifts, they’ve been pretty slow and others have stalled. I think I need a different routine and this one looks pretty good. I was just wondering if you think this would be more effective for me, or the Beginner program 1. I can squat a little under 1.5 my bodyweight for 5 reps, and I don’t want overtrain. Also, I like this because it adds in the ab work, since my coach gave us a talk about needing to build “core stability.” Is that addressed in the other program? Thanks for the advice.

78. on 08 May 2008 at 12:30 pm78Prakash

    Can I do my cardio between these workouts?
    Something like this -
    Mon: Workout A
    Tue: Cardio (30 minutes on the treadmill and Abs)
    Wed: Workout B
    Thu: Cardio (30 minutes on the elliptical machine and Abs)
    Fri: Workout A
    Sat: Cardio (Maybe swimming or seated rowing)

    Is it a misconception that cardio undoes your weight-training gains?

79. on 14 May 2008 at 3:20 pm79NoShow

    I’m sorry if you covered this somewhere and I missed it:

    in the Beginner routine the Bench Press and Barbell Row are on the same day and the Overhead Press and Deadlift are together on (another) day. In Beginner II, the Bench Press and Deadlift are together and the Overhead Press and Barbell Row are together.

    Is there a reason behind the change\switch?

80. on 01 Jun 2008 at 11:16 am80Ahmad

    i want to increase my Arms , what can i add to this work out . the beginner one..am not a bigginer but i will start with your program but i have to increase my arms so what shall i add or do

81. on 10 Jun 2008 at 6:43 am81George

    Hello Mehdi, i have been weight training for 3 years now and pretty happy with my progress. I started out at 68kgs and are now 88Kgs. However, as uni and work commitments are fairly demanding it has been very difficult to sustain a certain level of strength. I have been training by isolating each muscle groups, which normally requires at least 5 plus day a week to get through (and which is time i dont have). For these reasons i am starting your Beginner Program and cannot wait to do so.
    Question:
    With Squats and Dead lift, do you recommend to use weight belts and straps for grips? I have heard mixed messages about the use of belts eg. eventually your back builds its own belt. Is this dangerous? (this question is mainly in regards to the lifting of heavy weight further into the program)

82. on 10 Jun 2008 at 10:12 am82jason

    Hi Mehdi
    I am 43 and have been playing rugby on and off for 35 years. My strength is not like it used to be and I stumbled across this great routine.
    I currently squat 3 x5 125 kg , bench 3 x5 70kg and straight deadlift 3 x 5 125kg. Only twice per week mon/wed due to game saturday.
    Do you suggest programme 2 and should wait until the off season to start?
    with thanks

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