Bill Starr 5x5

[Gym-Rat]

Limited in days you can go to the gym?
Many waste time with light-pumping, machines, cables, etc (and do no real barbell training).
If building mass & strength is not your goal, fine.

Those who can only go 3-days a week, and want "bang for your buck" a great program:

https://www.muscleandstrength.com/workouts/bill-starr-5x5-linear-version-intermediate-lifters.html

SQ, Bench, Rows, DL, Militaries. (Can always add in your assistance and cables at the end).

Not for everyone (not everyone has same goals) but a great overall program.

[a_pupil]

Nothing wrong with machines and cables.

[funk51]

it worked for Reg.

[SweetDaddySiki]

No - THIS worked for Reg:

[Cook]

Bill trained at the MAC for a few years while I was there. I remember asking him Geesh you really squat 3 days a week? And he did.

[IroNat]

Good fundamental program for developing strength and muscle.

With periodic resets you can use it practically forever.

The exercises are some of the most effective known.

[sculpture]

pressing 3 times must be rough

reps of 5 for rows will be hell for the lower back also

I can see this working but only if you're doing f all outside of these sessions and eating the farm

Forget cardio

[IroNat]

Nothing wrong with machines and cables.

They are fine for bodybuilding but lousy for developing real power and strength.

[Cook]

pressing 3 times must be rough

reps of 5 for rows will be hell for the lower back also

I can see this working but only if you're doing f all outside of these sessions and eating the farm

Forget cardio

this is the program Bill had football players doing.

[Gym-Rat]

Nothing wrong with machines and cables.

Not much right with them either.
They dont build muscle & strength. Good for pumping body-parts though, or finishing stuff.

[joswift]

why would keep stopping on 5 reps if you had 6 in you?