Starting strength basic barbell training pdf download

Just get small plates. The weight is heavier as a result. The weight is lower which makes big jumps harder. This is too much, too soon. It makes you miss reps and plateau. Small plates delay plateaus. So get a pair of 1. Then get fractional plates of 0. The lighter you are, the more you need this. The program progresses faster when using kg than lb. This is because the default increment of 2. This accelerates your progress when the empty bar feels too easy to start with.

But lower the increments before you struggle to get your reps. Remember avoiding plateaus is easier than needing to break them. But remember each workout makes you stronger. So stick to the progression and increase the weight anyway. Focus on lifting with proper form meanwhile. This will prepare you for the heavy weights later. Starting too heavy will cause soreness. One skipped workout often turns into two skipped workouts. Now you have to restart and lost a week. This ruins your motivation and usually ends the program.

But this is irrelevant. Starting too heavy also causes plateaus. Your starting weight must be light so you have room to easily add weight for several workouts. Of course lifting heavy is better.

But lighter weights trigger your body to gain strength and muscle too. The other issue with starting too heavy is that it encourages bad form. Instead of practicing proper form with easy weight, you must lift it at all costs to get your reps.

This builds bad technique habits which will cause plateaus and injuries later when the weight gets even heavier. Starting heavy is trying to accelerate your progress. You think it will make you stronger faster. Remember the fable of the rabbit losing the race to a turtle. You want to be like the turtle — starting light, adding weight steadily, and getting there faster by avoiding soreness and plateaus on the way. Your starting weights depend on your strength and experience.

Each rep must start from the floor. Use full diameter plates so the bar starts at your mid-shin on each rep. If the empty bar is too heavy to start with, then use a lighter bar. This is a common issue with females who have less upper-body strength. Add weight each workout. The program will get you stronger. If the starting weight is too light, you can fix that by using bigger increments for a couple of workouts.

Instead of adding only 2. Switch back to the recommended increments once the weights becomes more challenging. Understand you gain little by starting heavy since the weights increase fast anyway.

What you lose is time spent working on proper form with lighter weights. This turns into a huge advantage when the weights get heavy. So be conservative with your starting weights. If you make the mistake of starting too heavy, you should go to the gym anyway for your next workout, but lower the weights.

Do several lighter warmup sets before your heavy work sets. Warmup with the empty bar. Repeat until you reach your work weight. Warming up increases how much you can lift while decreasing the risk of injury.

The warmup sets raise the temperature of your muscles and lubricate your joints. They also give you form practice before lifting heavy. And they prepare you mentally for the heavy weights to come. Never jump into your heavy work sets without warming up first. Always warmup by doing several lighter sets first.

You must still do lighter warmup-sets. Also, too much cardio pre-workout will pre-exhaust your legs for Squats. Skip the cardio and do lighter warmup sets — it will save you time. The proper way to warmup is to start with two sets of five with the empty bar.

Keep adding weight until you reach your work weight. Only rest after the last one. The weight is too light to get injured plus doing extra sets could tire you out. The StrongLifts app has a built-in warmup calculator that gives you the exact sets, reps and weights to warmup with. It gives you this for every exercise and weight.

Or you can use one of those free warmup calculators online. But they all suck. The mistake they make is to make you do five warmup sets regardless of how heavy your work weight is. This means the warmup calculator in my app is different. This is more effective. Warming up makes your workout longer. The stronger you are, the heavier your work weight, and the more warmup sets.

Keep your workouts short by not resting between warmup sets. This will give you a good sweat without getting you too tired since the warmup weights are light. The only exception is your last warmup set. Rest before doing your first work set. This way you have full ATP available before doing that heavy set. On your other warmup sets, just add weight and go. Use the warmup rest timer in our app — it tells you how long to wait so you can focus on lifting. Respect your warmup sets by lifting them like your heavy sets.

Your workout starts with your warmup. Put the same focus and effort into them. If you do it right. This gives you more reps to practice proper form. It also increases how much Deadlifts you do. You also get breaks from lifting heavy when you deload after hitting a plateau. All of this takes care of your recovery. So keep lifting and adding weight. I usually take a week off training when going on holiday with family or friends. You can actually come back stronger from the extra rest.

You should be able to continue where you left off. Different case if you spent a week partying, drinking alcohol, eating crap and barely sleeping. It will suck when you come back — talking from experience. Lower the weight more to make it easier on yourself. Or maybe not… to teach yourself a lesson and not do it again next time…. If you come back from holidays on Sunday, you should be back in the gym on Monday. You already had a week off. I usually train between Christmas and New Year.

But if your gym changes its opening hours, you can either do your workout in advance or skip it for once. Travelling a lot for work is tougher. I usually go to the local Crossfit gym. Every city has one and they have all the equipment you need. Just pay the open gym drop-in fee. By the way — skipping a workout is not a break. Regular breaks are fine.

Note that the StrongLifts app will tell you how much weight to start with after your break. This prevents missed reps and soreness after your break. Download it here. Goals give you direction. They remind you of what you need to do to get where you want to be. They eliminate distractions by keeping you focused on what matters. These goals are all one rep maxes aka 1RMs. Powerlifting and weightlifting competition use 1RMs to compare strength between lifters and determine winners.

All it takes is going to the gym three times a week and doing the work. You also need more dedication — eating right, eating plenty, sleeping enough, perfecting technique, being consistent, etc. Not everyone is willing to put in the time and effort, so not everyone gets there. You switch program when your current one stops working.

Age and body-weight impact time-frames. Young guys progress faster — more testosterone. Big guys progress faster too — they have bigger muscles. Old guys progress slower because of their slower recovery. Females progress slower due to less testosterone and smaller body-weights. Just try to improve.

Most guys can easily reach the intermediate I level in 12 months. So that is an extra 24lb of lean muscle in a year. In the beginning you will. Everyone does or we would all Squat kg. But some people hit plateaus sooner than others. This explains the range for the time-frames. Break your goals into mini-goals. Before you can Squat lb, you first have to Squat lb, lb, lb and lb. Focus on your next step instead of looking at the top of the mountain.

Your main goal will look easier to achieve and you can check your progress on your way. Some ideas…. I recommend you set the Intermediate I goal by this day next year. Set the Beginner goals for within the next six months. Set the consistency goals too. Then do the work. Failure is part of the game. Everyone plateaus eventually or this would be too easy. You had a long day at work. You feel sick. It happens. What matters is that you show up anyway.

You got away with it when the weights were light. The usual mistakes are rushing through your workouts, trying to accelerate progress, and not recovering properly….

Some people start looking for a new program when they fail reps. They think this one must be broken. They also take their technique, nutrition, and sleep more seriously.

They consider it part of their training — because it is. This is a lot of work. In fact, the stronger and more muscular you want to be, the more time and effort you have to put into this.

Fix all of that instead of switching program. Anyway, the first thing you do when you fail a set is to rest longer. Rack the bar and wait at least five minutes before doing your next set. This is not cardio but strength training. Rest longer so you can lift heavy. Use the built-in rest timer in my app. Mark it as two reps done by tapping on the set circle several times in a row the reps will decrease.

The app will recommend you to rest longer before doing your next set so you get fives this time. Double-check your equipment is set to catch the bar if you fail on the Squat or Bench Press. Squat and Bench in the Power Rack. Set the safety pins at the proper height so they can catch the bar if you fail. Rock climbers make beginners drop off the wall so they feel the safety of the rope. You want to feel the safety of the Power Rack.

Squat down, come back up, then fail mid-way. Let the pins catch the bar. This builds your confidence. Failing reps ends the set. Rack the weight, rest five minutes and then do your fourth set. Then rack the weight again, rest, and do your fifth set. The only exception is if you failed because you lost focus or balance. But then on your fourth and fifth set you get 5 reps. Here you can do a sixth set of five reps to replace your failed set where you only got two reps.

Never lower the weight mid-workout to get five reps more easily. You can already do it. You now want your body to lift heavier weight.

You need to lift that weight for that. So stick with it and try again. Keep the range of motion the same on every rep and set. The weight can only increase because you got stronger.

Not because you moved the bar over a smaller distance than before. Same idea on the other exercises. Maybe you can get the rep if you let your back round, your elbows flare or your knees cave in.

Get small plates so you can microload and avoid plateaus. Repeat the weight next workout for every exercise where you failed reps on. You do increase the weight on every exercise where you did get five reps on every set. It tells you how much weight to lift next workout when you fail.

It repeats the weight on the exercises you fail only while increasing it on the exercises you succeed. If you fail in a different order, your form is off. Deload if you fail to get five reps on every set for three workouts in a row. Then add weight every workout again. It will take several workouts to get back to the weight you got stuck on. You missed reps on one or several sets for three workouts. Deload instead. Only deload on the exercise you failed. And if you fail three workouts in a row on Squat, but only failed one workout on Bench, then deload on Squat but repeat the weight on the Bench Press.

You can also deload if you have bad form. Add weight every workout after the deload. During those two weeks the weight will feel easy. It automatically deloads the weight for you when you fail three workouts on an exercise. This saves you having to figure this out and maybe do it wrong. Let the app do the thinking and focus on lifting the weights instead. Deloads work by giving your body extra rest to get stronger for the next weight.

Deloads fix that. Deloads also prevent mental plateaus. Instead of keep hitting against that brick wall, you stop trying after three failed workouts. Lower the weight instead and work your way up again.

The weights will be easy for several workouts. This will build momentum and bring your motivation back. There are two reasons why this could happen….

Do your workouts and exercises consistently to trigger your body to get stronger. Take small weight jumps so your body can handle the stress. And get enough food and sleep so your body can recover from that stress.

Nothing does. That stress eventually becomes too big for your body to recover from by the next workout. Deloads give you extra rest to break plateaus. The heavier the weights you can lift, the more stress on your body, the more recovery needed. Your training must change to handle this. Your body recovers better with those two grueling sets gone. And your workout takes less time again. It will feel like a long deload.

But the weights will increase every workout. It will be easier since you stopped failing. Plus the exercise stress is lower so your body recovers better between workouts. It uses the same exercises and principles like progressive overload.

The difference is the weight increases every week not every workout. My lifts are too heavy for it. This is almost twice my body-weight. I wish I could still add weight every workout. But I need a slower progression to get stronger. I need to add weight every week. This gives my body more time to recover from the heavier weights stressing it. It gives it a week to get stronger and build muscle to lift heavier next time. This the principle of diminishing returns.

But taking it to lb usually takes one to two years. At first you have newbie gains. But the stronger you become, the slower gaining additional strength is. Be consistent, use proper form, warm up properly and rest enough between sets. Get plenty of sleep and food. Some want to know the exact weight to reach first. It depends on your weight, age, form, nutrition, sleep, etc.

Adding weight every week is easier than every workout. But it becomes hard too. Besides, this is meant to be hard. You need to stress your body for it to get stronger. But if you stick with it you get used to it. Working hard gets easier. To find a complete list of all of these calisthenics exercises as well as ways to progress or regress them, check out this article.

Second of all, you can also train the two major lower body movements squats and hip hinges with just your body as well.

In this post, the best bodyweight back exercises, I give alternatives to the horizontal pull and vertical pull which you can do just about anywhere. With that said, I highly recommend you get access to a pull-up bar as pull-ups have no alternative. You already know the exercises you are going to perform. I am a big fan of concise workouts.

By doing exercises, you have to be very selective about the exercises you are going to perform. You can read more on my reasoning for this in our article discussing exercise number here. I am also a big fan of short workouts. There is no reason to work out beyond minutes a day. In fact, the shorter the workout the better. If you are a beginner, your workout should last 30 minutes. If you are an intermediate athlete, your workout should last 45 minutes max.

Only advanced athletes should do workouts that approach 60 minutes. In general, the more advanced you are, the more time you will need to warm up for each exercise, and the more specificity you will have to add to your training. You can read more about workout duration in our article here. I recommend that you use the hypertrophy zone for the majority of your training.

You can read more in our in-depth discussion of sets and reps here. Ok, now you have your exercises and your training parameters. In general, I recommend that you choose between one of two workout splits. You can choose the upper-lower split — in which you train the major muscle groups in the upper body on one day, and then the major muscle groups of the lower body on the next. Or you can choose the push-pull legs split.

In this split, you train only the pushing exercises on one day, only the pulling exercises on the next day, and then lower body exercises on the third day. Always start nice and easy. Focus on your form, and make sure that you feel the appropriate muscles being stimulated. Continue with the same variation for at least 4 weeks and make every single session better than the one before it.

What do I mean by this? Once you have mastered the particular variation that you are training, i. Every once in a while, feel free to use the strength rep range too. Just be sure that you have established a strong foundation and your technique is excellent.

This is by no means necessary, but an excellent way to further improve your aerobic capacity and fitness. A HIIT cardio workout should last anywhere from minutes and should get your heart rate up throughout the entire duration. You can use bodyweight exercises such as burpees, sprints, and squats just to name a few. We have an entire article on HIIT which you can check out here.

For the major barbell exercises, the strength standard will be expressed as a one rep maximum , aka your maximum strength. You must ensure that your technique is above average before testing your one rep max strength. Failure to do so can result in serious injury. The four major barbell exercises are. For the bodyweight exercises , the strength standard will be expressed as the maximum number of repetitions you can perform in one unbroken set. The standards presented below are not going to qualify you for the Powerlifting world records.

These numbers are realistic performance standards that the average busy lifter can expect. Instead, we will provide an absolute strength number in pounds and a relative strength number. The relative standard automatically takes your body weight into account. Both are provided because relative strength is not a perfect calculation. A lighter individual will always have an easier time developing their relative strength over a heavier individual.

The squat is often regarded as the king of all exercises, and the best way to demonstrate leg strength. It is performed with a barbell on your upper back, and it requires you to squat down to below parallel your hips are below your knees when looking from the side. Having a strong squat allows you to maintain your ability to sit and rise from a seated position, and it strengthens your entire core and lower body musculature.

Here are a few other reasons why you should squat. Check out our How to Squat Correctly and Safely Tutorial to see a full written description of this exercise. A strong bench press allows you to push items away from you while maintaining a stable shoulder position.

There are two kinds of lifters in this world. Those who love the barbell deadlift, and those who hate it. The deadlift should be your strongest exercise. It is the movement that allows you to lift the most amount of weight possible. Having a strong deadlift is beneficial because it will allow you to maintain a healthy spinal position when lifting items off of the floor. Check out our How to Deadlift Correctly and Safely Tutorial to see a full written description of this exercise. Out of the four barbell exercises, the overhead press aka the military press, is the one where you will lift the least amount of weight.

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