![]() For the primary exercises in this workout, the trainee would do 2 warm-up sets of 5 reps of the primary exercises followed by 3 sets of 5 reps at maximum effort for smaller muscle groups, such as the calves and forearms, more reps would be performed but only for 2 sets. In his book published in 1960, Strength and Bulk Training for Weight Lifters and Bodybuilders, British bodybuilder Reg Park outlined a 5x5 training program to build muscle mass. Starr said that he used the 5x5 formula because it “…was the exact median and it was easy to remember.” Regarding sets and reps, Starr decided on a protocol of 5x5 because he said that the available research at the time determined that the optimal range of both sets and reps to develop strength was between 4-6. One of the primary appeals of Starr’s program is its simplicity: it focuses on three lifts and one set/rep protocol. He was also one of the Iron Game’s most prolific writers, having been an editor at Strength and Health magazine and a contributor to numerous popular bodybuilding magazines. Starr was an international-caliber weightlifter and one of the industry’s first strength coaches. The program was introduced in Starr’s book, The Strongest Shall Survive: Strength Training for Football, first published in the 70s and now in its eighth printing. ![]() There are many variations of 5x5 workouts, but Starr’s program is one of the first and is primarily designed for athletes. One of the most popular workouts for building total body strength is Bill Starr’s 5x5 program.
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