mark rippetoe 5x5 vs bill starr 5x5??

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 6 years ago '06        #1
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droid3000 996 heat pts996
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mark rippetoe 5x5 vs bill starr 5x5??
 

 
im about to start one of these. which one would you guys recommend or think is better?

marks
The Routine:-

Workout A

3x5 Squat
3x5 Bench Press
3x5 Deadlift / Power Clean 5x3, alternate every workout ''A''

Workout B

3x5 Squat
3x5 Incline Bench Press / Military Press, alternate every workout “B”
3x5 Chin-ups / Lat Pull Downs, alternate every workout “B”
3x8 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

2x5xbar (sets x reps x weight)
1x5x85
1x3x125
1x2x155

Work sets

3x5x175

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
bills
Monday
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups



Wednesday
Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4x5 Ramping weight to top set of 5
Deadlift 4x5 Ramping weight to top set of 5
Assistance: 3 sets of sit-ups



Friday
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)


Last edited by droid3000; 01-09-2012 at 11:58 AM..

13 comments for "mark rippetoe 5x5 vs bill starr 5x5??"

 6 years ago '09        #2
Zaosyn 261 heat pts261
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I think the rule of thumb is to do Mark Rippetoe's 3x5 until you stop progressing. Then you either deload and try again or move onto something like 5x5.

I was doing StrongLift 5x5 but not doing cardio, I enjoyed it but I started to stall on benching and military press so decided to try Rippetoe's 3x5 and do cardio and so far I enjoy it.
 6 years ago '06        #3
droid3000 996 heat pts996 OP
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 Zaosyn said:
I think the rule of thumb is to do Mark Rippetoe's 3x5 until you stop progressing. Then you either deload and try again or move onto something like 5x5.

I was doing StrongLift 5x5 but not doing cardio, I enjoyed it but I started to stall on benching and military press so decided to try Rippetoe's 3x5 and do cardio and so far I enjoy it.
i have no interest in cardio but why the 3x5 instead of the 5x5?
 01-09-2012, 03:47 PM         #4
tech5c 
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I prefer Bill Starr's because of the higher volume.

Can't go wrong with either one though.
 6 years ago '04        #5
enetblazin4eva 4 heat pts
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Go with Mark Rippletoe if you're at a beginner/novice strength level, recovered from injury or prefer less volume..........
 6 years ago '07        #6
[MK] 
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If its #x# is that rep x set?

I'm a newb
 01-09-2012, 04:34 PM         #7
tech5c 
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 [MK] said:
If its #x# is that rep x set?

I'm a newb
In this case it's

set x reps
 6 years ago '04        #8
enetblazin4eva 4 heat pts
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 [MK] said:
If its #x# is that rep x set?

I'm a newb
Sets x Reps
 6 years ago '08        #9
GrownmanJ 21 heat pts21
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Been doin 5x5 and gains have skyrocketed, go up 5 lbs every week...
 6 years ago '04        #10
enetblazin4eva 4 heat pts
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 GrownmanJ said:
Been doin 5x5 and gains have skyrocketed, go up 5 lbs every week...
How many weeks are you on now?
 6 years ago '08        #11
GrownmanJ 21 heat pts21
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I was goin strong for a good 6 months. Got my bench max up back up to 310, squat at about 375 (goal is to get to 400 this year), deadlift was at 325 (terrible at it with previous back problems). The bad thing is im in the middle of a long break. Havent touched a weight in about 3 weeks . My shoulder was in pain. But im startin again next monday. My next goal is to increase my vertical...
 01-11-2012, 08:11 PM         #12
Los-O 
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I did Rip's SS program for about two months, had some nice gains (+50 to backsquat, +15 to deadlift) I've never tried the othe one though so I can't speak on it
 01-12-2012, 11:02 AM         #13
Sid 6point7 
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I did Starting Strength 'til I puked. I did it until I topped out. Made great gains in my strength progress. Bench moved up 70-80 lbs., Squat moved up 150 lbs., and deadlift moved up 180 lbs., in about 4 1/2 months, 5 months time. I followed the program to a T, ate very well, and got damn good rest.

I think it's one of the most legit programs out there, imo of course.


I'd like to do Bill Starr's maybe after I'm done with the 5/3/1 for a while. Hell I might just rotate between the 3 with various a.ssistance exercises for years to come.

Then maybe try doggcrapp down the road.
 01-12-2012, 11:26 AM         #14
jackedNtan 
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the only benefit i got from deadlifting was being able to deadlift alot of weight. i never had visible results that came from being able to deadlift 2.5x my bodyweight. so i stopped. sh*t is mad gay.

i got bigger legs and a stronger lower back from squatting. i got bigger arms, chest, and shoulders from benching. i got a thicker back and thicker traps from barbell rowing. only things i got from deadlifting was a sore back and knowing i can deadlift 460lbs. big deal.

yeah i said it.
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