Hack Squat
Muscle Net Tips: A complete collection of barbell fitness plans. This fitness plan is suitable for friends of all exercise levels. Translated from professional foreign fitness articles. Therefore, its authority and effectiveness have been tested in practice, and it is very worthy of reference and learning by bodybuilding and fitness enthusiasts!
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A basic barbell training program is the key to improving strength. Of course, bodyweight training, kettlebells, sandbags, yoga, etc. all have their value, but when it comes to getting stronger and being able to move more weight, nothing beats the barbell. Classic strength training movements such as squats, deadlifts, power cleans, and shoulder presses are best performed with a barbell.
A barbell training program is the best way to build strong legs, back, upper body, and core. The stronger you are, the better you perform in sports competitions.
"Basic" does not mean that these plans are only for beginners and novices, it means that they are simple and effective. The Basic Barbell Training Program is ideal for strength athletes who want to get back to basics for a while, and for athletes who want to improve strength during the off-season.
Prerequisites
Before introducing these plans, you should make sure you have some basic requirements, including:
•Barbell bar (preferably Olympic barbell)
•Barbell plates (minimum 1.25kg)
•Squat rack or power rack
These are the most basic pieces of equipment, but sadly, many so-called gyms don’t have them. If you have the means to go to a certain sports club or universityWith a physical training gym, that's fine; if you go to a small gym near your home, it's a bit troublesome.
If your gym doesn’t have barbells and squat racks, my advice is: leave. If you're serious about your training, find a gym that offers serious training and has equipment that people have used for centuries to improve strength. Alternatively, you can spend your own money to purchase these items.
The training plans to be introduced below are:
•Starting Strength——For Beginners
•Stronglifts - for beginners
•Wendler’s 5/3/1——For intermediate and advanced trainers
•Madcow Intermediate 5×5 – For intermediate lifters (this program also has an advanced version)
•Texas Method – For Intermediate Trainers
MuscleNet Tips: Beginners refer to people who have been training with barbell strength for less than a year, intermediate trainers refer to people with one or two years of experience in barbell strength training, and advanced trainers refer to people who have been training for many years.
The main difference between the Beginner's Plan and the Intermediate-Advanced Plan is that the Beginner's Plan assumes progression (increasing weight or reps) with each session. After you reach a certain level, it is no longer possible to advance in every lesson (because you have fully tapped your potential). At this time, you need a plan for weekly or per-cycle advancement.
If you only do barbell training once a week, or you've never used a strength-focused program (as opposed to a bodybuilding-focused program), you're probably still a novice when it comes to strength, even if you already Been training for several years.
You will find that these plans are based on 1-5 reps per set. This is the ideal rep range for developing strength. 5 reps per set, enough reps to allow you to fully perfect your technique, but not too many reps to still help you improve your strength. 5 reps per set can also help you increase muscle size. If you've never done sets of 1-5, you've probably never tried a strength training program.
I will further analyze the differences between beginners and intermediate trainers at the end of the article. Now, let's take a look at the plans.
Starting Strength——A good plan for beginners and intermediate trainers
Starting Strength is a great beginner's program, although Stronglifts (see below) may be better for you. Starting Strength is also a good program for intermediate lifters who can still progress using a linear program.
Its advantage lies in the structure of the plan on the one hand, and a lot of technical knowledge introduced in the book on the other. You can use it to teach yourself techniques and safe, effective training methods.
Likewise, those who have taken a break from training, or who have only learned barbell movements from peers, will learn a lot from Starting Strength's technical guidance. I've been training for years and I still use it as a reference book.
What does this plan look like?
In this plan, you train 3 days a week, focusing on squats, deadlifts, bench presses, shoulder presses and power cleans. Squats should be practiced in every class, and other movements should be arranged alternately.
5 reps per set, but this is not a 5×5 (5 sets of 5 reps) plan. The number of sets is adjusted according to the movement. For example, Rippetoe believes that squats are more suitable for parallel sets (several sets using the same weight), and deadlifts are better for one heavy set.
Basic Plan
(This basic plan and other plans to be introduced below are just a broad framework to give you an idea of what these plans look like. To understand the details of these plans, you still have to read the original work.)
Training course A
3×5 squat
3×5 bench press
1×5 Deadlift
Training course B
3×5 squat
3×5 shoulder press
5×3 high flip
Train three times a week, alternating the two training sessions, that is, you will have two training sessions A this week and two training sessions B the next week.
What are the advantages of Starting Strength?
As mentioned above, this plan is simple and easy to understand, and a lot of technical knowledge is introduced in the book. The results of this program can last a long time, and you can potentially stick to this program for months or even years and still continue to improve strength and size.
What are its disadvantages?
If you are used to taking a lot of actions and changing the plan every 6 weeks, you will feel that this plan is monotonous. In this case, you need to change your mindset because becoming moreThe secret to getting stronger is to stick to a few key moves. Let increasing weights be your driving force and learn to enjoy mastering these basic movements.
Where to start
You'll need to buy the book (a worthwhile investment if you're serious about training) and access the wiki. The book includes a lot of technical guidance and the rationale for the plan, but no actual templates are provided. Because the book has provided enough information, you can design your own plan based on your goals. If you don't want to use your own brain, you can check out the Wiki to see some specific plans designed by Rippetoe and others based on the philosophy of Starting Strength.
Stronglifts—easy-to-start, plan for beginners
The structure of Stronglifts is very similar to Starting Strength, but the packaging is different. It is mainly aimed at the body shaping market. It labels itself "build muscle and lose fat," not "get stronger," although Stronglifts can also make you stronger -- if you've never tried strength training before. The phrase "get in shape" may sound more appealing to you than "become a strength monster." Additionally, Stronglifts’ website has more information about nutrition and fat loss than Starting Strength’s website.
Most of the chapters in this e-book are in the form of questions and answers, which makes it easy to read and understand. There is no introduction to the technology in the e-book, but it can be seen on the website. The technical content of the website is not as comprehensive as the Starting Strength book - but there are few books that can compare with the latter in this regard.
What does this plan look like?
Like Starting Strength, in this plan, you also train three times a week, with squats, deadlifts, and bench presses as the core, plus some auxiliary movements. Practice squats in every class, and then alternate with other movements.
Unlike Starting Strength, the key movements of Stronglifts do not include power cleans. The power clean is more technical than squats and deadlifts, and takes longer to master. Stronglifts opt for less technical moves like reverse rows and pull-ups.
Its group arrangement is slightly different from Starting Strength. MoreThe movements are 5×5 instead of 3×5, so the total training volume is higher.
Basic plan:
Training course A
Squat 5×5
Bench press 5×5
Reverse rowing 3×F
Push-ups 3×F
Reverse crunch 3×12
Training course B
Squat 5×5
Shoulder Press 5×5
Deadlift 1×5
Pull-ups 3×F
Plank 3×30 seconds
Just like Starting Strength, alternate these training sessions.
What are the advantages of Stronglifts?
This book is written in an easy-to-understand way. There is also an active online group surrounding the program where you can get support, encouragement and feedback.
This program includes more movements than Starting Strength, so if Starting Strength seems boring to you, you can use Stronglifts.
What are its disadvantages?
Many people say that it is difficult to go heavier in each class for weeks or months on end. Due to the high volume of training, some people feel overtired or lose enthusiasm. After all, squatting 5×5 puts more stress on the body than curling 3×10.
Where to start
It’s easy to get started because all the information about it can be found online. Go to Stronglifts.com to download free e-books, read blog posts about techniques, and join forums where you can keep a training diary, ask questions, and get support.
Wendler's 5/3/1 - A good plan for intermediate and advanced trainers
Jim Wendler is a powerlifter from the Western Barbell Powerlifting Club. When he discovered that while competitive powerlifting made him extremely strong, it also made him fatter, out of shape, and more tired, he began to rethink the correct approach. training methods.
Therefore, he designed this training plan that takes into account both strength and physical fitness. It does not require you to change your lifestyle, makes it easier to make progress, and helps you achieve your best physical condition.body status.
What does this plan look like?
Training 3-4 days a week (other options are also available), 4 weeks is a cycle. One day for squats, one day for deadlifts, one day for shoulder presses, and one day for bench presses. The group arrangement of these actions is as follows:
Week 1: 3×5
Week 2: 3×3
Week 3: 1×5, 1×3, 1×1+ (the more times, the better)
Week 4: Deload week (use lighter weight for each set of 5 times)
Week 5: Start a new cycle with heavier weights
The weight used for each movement each week is calculated as a percentage based on the maximum weight. Start with light weights and let your body get used to them.
In addition to these main movements, you can add some auxiliary movements (parallel bar dips and extensions, pull-ups, rowing, shoulder shrugs, forward bends, etc.) according to your goals. You should also add some physical training, such as hill running and prowler pushing.
What are its advantages?
This is a classic powerlifting set arrangement, from 5 reps to 3 reps and 1 rep per set; the difference is that you don't need to reach the absolute limit, what you need is to use a weight slightly lower than the limit, and try to do as much as possible more times. That is, the training volume is higher than a traditional powerlifting training program, but the weight is still relatively heavy, helping you improve your strength.
Since you don't know how many times you can do it in the final 1+ set, this creates an interesting psychological pressure. Your personal record is no longer the maximum weight, but the number of reps using a certain weight. This will reduce your stress compared to using extreme weights frequently. In fact, no max weight is used in this program at all.
What are its disadvantages?
I have found that some people who try this program do a lot of 1+ sets. This is because they are far from fully realizing their power potential. For such people, 5/3/1 is not the most appropriate plan, although it will not do them any harm. Linear 3×5 or 5×5 programs such as Starting Strength are more suitable for this kind of beginner. I think Crossfit trainers should also be included in this category, because many of them only do Crossfit training every day and do not have enough strength training to be suitable for 5/3/1, except for those with a powerlifting background.
Powerlifters will find that the training volume in this program is higher than what they are accustomed to; but for beginners, the training volume of 5/3/1 is lower than those of the beginner programs described in this article..
5/3/1 seems ideal for those who have been doing powerlifting or heavy bodybuilding training for many years and now have hit a plateau. It's also great for those who want to switch from regular barbell training to powerlifting training, or even as a plan to prepare for their first powerlifting competition.
Where to start
There isn't much instruction on movement in the article, but it does include some good advice on technical details. If you've already mastered the squat, deadlift, bench press, shoulder press, and accessory movements, you can learn a lot from these tips.
If you have no questions about the movements themselves, this book can provide all the other information. It even provides Excel tables and training schedules so you can directly pick the one that suits you. It also provides a training weight calculation formula, you only need to fill in the maximum weight.
If you have not done much barbell training before and you are not confident enough in your movements, you can start with Starting Strength. When you reach a higher level, it's not too late to adopt 5/3/1.
Madcow Intermediate 5×5——For intermediate trainers
There are many different versions of the basic 5×5 plan, and I’m not going to list them all. This program was adapted by Madcow from the original program of legendary American strength coach Bill Starr.
The original plan was for off-season rugby players, that is to say athletes who needed to improve their strength and explosiveness, so the plan included power cleans and high pulls. Madcow uses deadlifts instead of high pulls and barbell rows instead of cleans, making it more suitable for those who just want to improve strength and size.
(Note: You can also see the advanced version of this plan on Madcow's website. The main difference with the latter is that it is based on a 4-week cycle.)
What does this plan look like?
In the intermediate 5×5 plan, train three days a week, mainly squats, bench presses, shoulder presses, rowing, and deadlifts, plus some auxiliary movements. Do squats every class.
Use a 5×5 incremental set every Monday, a 4×5 incremental set on Wednesday, do a 4×5 incremental set on Friday, then do a heavy set of 3 times, and finally do a set of 8 weight loss sets. The weight used on Friday's set of 3 reps will be the weight used on Monday's final set of 5×5.
Basic Plan
Monday——Big weight
Squat 5×5
Bench press 5×5
Barbell row 5×5
2 groups of weight-bearing goats standing up
4 sets of weight-bearing sit-ups
Wednesday - light weight
Squat 4×5
Incline bench press 4×5
Deadlift 4×5
3 sets of sit-ups
Friday - Medium Weight
Squat 4×5, 1×3, 1×8
Bench press 4×5, 1×3, 1×8
Barbell rowing 4×5, 1×3, 1×8
3 sets of weight-bearing parallel bar arm extensions, 5-8 times
Triceps and biceps training: 3 groups of 8 times each
What are its advantages?
Like several other plans, it is simple and easy to understand. It focuses on the basic movements that provide the greatest benefit, with squats practiced in every class.
The training volume is high, but the weight of most sets is not heavy because it uses incremental sets. This gives the body enough time to adapt and slowly get stronger. For those with less experience, there are more opportunities to practice technique. 5×5 can also improve cardiorespiratory fitness if you shorten intervals.
What are its disadvantages?
Many people find it difficult to add weight each week, in which case you can simply repeat the material from the previous class until you are able to use the new weight.
This is not an ideal program if you lack experience with barbell training. But if you master the basic techniques of these movements, this is a great beginner-to-intermediate training program for strength trainers and athletes.
Where to start
Details about this plan can be seen at the URL above. If you want to learn about the techniques of these movements, check out Starting Strength.
Texas Method - For Intermediate Trainers
The Texas Method comes from Mark Rippetoe's book "A Practical Plan for Strength Training" and is one of the intermediate training plans after the basic Starting Strength.
What does this plan look like?
Monday is a stress day to prepare your body for the training ahead. Wednesday is a light weight day to help lifters recover. Friday is a high-intensity, low-volume day with the heaviest weights used.
A plan using squats as an example:
Monday
Squat 5×5
Wednesday - light weight
Squat 2×5
Or: Related training movements 3×3
Friday
Squat 1×5 (heavy weight)
Or: 3 times, 2 times or 1 time
Choose specific actions, sets, and reps based on your goals. For example, on Friday, you could do 1×5 this week, 1×3 the next week, and 1×1 (maximum weight) the week after.
You don't need to perform all the movements in every training session. In fact, according to Genn Pendlay, Wednesday is not the main movement with light weights. It is better to use movements that are easier to recover, or movements that the trainer is least good at. For example, a powerlifter could do front squats on Wednesdays because one's front squat weight tends to be significantly less than a back squat. By the same token, you can use shoulder presses instead of bench presses, and power cleans instead of deadlifts.
Some intermediate lifters may be better suited to doing a set of 5 deadlifts on Monday instead of 5×5; that’s especially true if you’re also doing squats during that session. The deadlift is very fatiguing and does not require as much training volume as other exercises.
What are its advantages?
It is an intermediate version of Starting Strength and its principles are the same as other 5×5 plans. This arrangement of heavy, medium, and light weights makes recovery easier than progressing from class to class. This approach is very flexible and can be modified to suit your specific needs.
What are its disadvantages?
It's hard to tell what a complete Texas Method training program looks like because each example in "The Practical Plan" is for a single movement. You need to devise a specific plan yourself, and some people may not like to use their own brains.
If you are interested in how to develop a training plan, this book is suitable for you. If you're just looking for a new, off-the-shelf plan to try, you probably don't have to buy this book. You'd probably be better off getting Wendler's 5/3/1, or trying Madcow Intermediate.
This program may be best for those who have used Starting Strength and like Rippetoe's methods, but are no longer able to make progress using the program.
Where to start
You need to buy a copy of "A Practical Plan for Strength Training" by Rippetoe and Kilgore. You may also want to check out the Starting Strength forum to see how others are using the program.
Conclusion
Unless you are a complete beginner, you may not know whether you should choose the beginner or intermediate plan. You should never make a judgment based on vanity. In fact, you should try to stay in the "beginner" category until you stop making progress, and then try another plan. The longer you can make progress using the beginner program, the faster your strength will improve.
Some plans have good results. For example, you may prefer Stronglifts over Starting Strength, but both programs can help you achieve your goals.
The purpose of this review is to give you an overview of these types of plans, not to rate them or try to choose the best one.
The good news is that no matter which plan you choose, you can't go wrong. Those who master the right technique, train consistently, and work hard will always succeed. The most important thing is to find a plan that you like and can follow.
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