If you’re looking to gain muscle, you’ll find this workout is one of the best ever described.  (p.s. It’s also published on the website here:  http://westysworkouts.com/i/welcome-to-westys-workouts-ripptoe-101 )  Even if you’re an experienced weight trainer, if you like this workout, print it up and follow it letter for letter… then track your results.  How do you know where you’re going if you don’t know where you’ve been?

NOTE: Make sure to get professional advice on correct lifting techniques before beginning any weight training program.  If you know what you’re doing, you’re less likely to get hurt.

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This routine is Mark Rippetoe’s variation of Bill Starr’s 5×5.

Muscle gains of 30-40lb in six months are possible for a well fed lifter as well as massive strength gains in the major lifts.

The Routine:-

Workout A

3×5 Squat
3×5 Bench Press
3×5 Deadlift / Power Clean 5×3, alternate every workout ”A”

Workout B

3×5 Squat
3×5 Incline Bench Press / Military Press, alternate every workout “B”
3×5 Chin-ups / Lat Pull Downs, alternate every workout “B”
3×8 Weighted Hyperextensions / Good Mornings

How to Warm-up?

Warm up using several sets before doing the 3 work sets. If you’re using 175, for example, it would look like this:

Warm up sets

2×5xbar (sets x reps x weight)
1×5x85
1×3x125
1×2x155

Work sets

3×5x175

What is the frequency of training?

You alternate workout A and B, 3 non-consecutive days per week. So you might do:

Week 1
M – Workout A
W – Workout B
F – Workout A Week 2
M – Workout B
W – Workout A
F – Workout B

What about load progression?

Add weight to the bar whenever possible. If you’re very new to lifting weights, or if most of your lifting has focused on curls and other isolation movements, you’ll probably be able to add some weight each workout. You will probably be able to increase the weights by 5-10 kgs each time in the Squat and Deadlift, and about 5 kgs in the other three lifts.

Is it possible to add direct arm-work into the program?

It’s fine to add some assistance work such as Abdominals, Hyperextensions, or maybe some direct Biceps and Triceps work, but don’t overdo it. For direct arm work, 3 sets of 8 of one lift for each muscle at the end of your last workout of the week will be plenty. Your arms are getting hit hard all week on this routine, so you don’t want to blast them with iso stuff as well.

It is more advisable however to add exercises such as Chin-ups (with varied grips) and Parallel Bar Dips for better arm growth. Your arms may not be very strong by doing this, but they will definitely become big.

What about nutrition?

Eat a whole lot of food.

The part about food is important. You MUST eat big to get big. Rippetoe recommends 4 meals per day, plus a gallon of milk spread throughout the day.”

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That’s it.  Watch out for the next few days when I’ll be introducing some more advanced Ripptoe training programs so you’ve got somewhere to go.

Remember, work hard, eat big and move forward!

Westy