Beginner PL Routine

**warriors** · 04-01-2005, 05:52 PM

Courtesy of Scot Mendelson

Many people ask me for advice on which training program they should start training with. After all, there is a lot of information on every training method out there. Metal Militia, Westside, 2x2, 3x3, hybrid routines are all examples of the routines that can clutter and overwhelm a beginner that just simply wants to get going on their path to superhuman strength.

What I advise is using the basics. Even the most hardcore training methods revolve around simple principles, the main one being; lift heavier weights, get stronger. Obviously that is very vague so let me explain. When you look at a well designed program, you make advances every microcycle (usually every 1-2 weeks.) This is done by either adding weight or reps to the work set(s) that you did the week or two before.

I am astounded by the number of people that are looking for a magical number of sets or reps. I inform these people that there is no magic number, but that there is, however, a magic attitude. If you go balls to the wall mentally, and you do everything humanly possible to make gains, you will succeed. This is true for not only powerlifting or bodybuilding, but any sport or business or activity where you either make it or you don't.

The best examples I can think of when talking about basic principles are Ryan Kennelly and myself. If you think we crazy-strong guys do anything special training-wise, you're sadly mistaken. While we do have our tips that we would tell you if we were training you, it's nothing that would improve long term gains.

Low sets and low reps and not very much assistance work is normal with top-notch pro powerlifters. I do not know of one pro that does anything crazy and profound. They all use old methods and ideas, and they have a top notch winning attitude and the drive to succeed. This is what makes champions. I cannot emphasize this enough. Dedication equals success. If you like to half-ass things, powerlifting is neither the sport nor the lifestyle for you.

I advocate a 5x5 routine for the beginner. If one were to jump into Westside, for example, they would be performing partial lifts and dynamic lifts with no idea what proper form is. If one tried to jump into Metal Militia with no prior training, they would end up with horrible joint pains and tendonitis. Probably a torn pec or rotator cuff as well simply because there are many bits and pieces of technique of the powerlifts to learn.

Instead of doing something foolish like jumping into a high-volume, high intensity routine that can lead to injury and wasting your time, learn the core lifts first. Work hard and practice, practice, practice.

5X5 Program

Below is the 5x5 program. This is what I advise for beginners as far as their training routine goes.

Monday

Squats: 5 sets of 5 with the same weight. Start with a moderate weigth and add 5-10 pounds every week.
Front squats or leg extensions: 3 sets of 8-10. Add 5-10 pounds every week for all sets.

Glute/Ham raises: 3 sets of 8-10. If you can not do 8 reps, do as many full reps as you can then do partials to finish.

Calves: 3-4 sets to failure. Use slow reps. Add 5 pounds per week for all sets.

Wednesday

Bench Press: 5 sets of 5 with the same weight. Start with a moderate weigth and add 5-10 pounds every week.
Flat Dumbbell Bench Press: 2 sets of 8-10. Try to increase the weight as often as possible. It is harder with dumbbells.

Close Grip Bench press: 3 sets of 5. This is a core lift. Add 5-10 pounds every week.

Tricep Pushdowns: 2 sets of 10. Add weight every week. When you can do the stack for every set do weighted dips.

Friday

Deadlifts: 5 sets of 5 with the same weight. Start with a moderate weigth and add 5-10 pounds every week.
Barbell Rows: 3 sets of 6-8 reps. Try to add weight every week though it wont always be possible. Strive to make personal records.

Reverse hyperextensions/hyperextensions: 3 sets of 10-15 reps. These are for rehab and preventitive strengthening of the lower back (use a lighter weight for this exercise).

Barbell Curls: 5 sets of 5 reps. Start with a moderate weigth and add 5 pounds every week.

This routine is very simple. It is intended to be that way. You will understand and learn basic form of the main three power lifts and your Central Nervous System will be used to firing and moving weights in the ranges of motion specific to the core lifts. This will allow you to be familiar enough with each lift to understand and possibly implicate the use of partial movements to your training routine, which is what makes Westside and Metal Militia work.

By using this routine you will also gain some hypertrophy because there are no sets in which you do triples or singles (sets of 3 or 1 reps, respectively). This will also not cause joint pain or tendonitis unless you're doing something horribly wrong.

muscleboy333 · 04-02-2005, 12:02 AM

Great post!

Jon789 · 04-05-2005, 12:57 AM

How many weeks would you reccomend using this routine if one were to try it? about 8-10 or so?

Thanks

**warriors** · 04-05-2005, 09:06 PM

Quote:

Originally Posted by Jon789

How many weeks would you reccomend using this routine if one were to try it? about 8-10 or so?

Thanks

i would use it 6-8 weeks and then maybe try a more advanced routine.

**antihero** · 04-06-2005, 12:49 AM

only 6-8 weeks? id say just stick with it until it doesnt seem to work any longer....(which will probably be longer than 6-8 weeks)

Jon789 · 04-06-2005, 02:02 AM

Antihero, I see where your coming from, I think that BB's can stay on a routine longer and still make gains. As for powerlifters, we have to constantly throw curve balls at our muscles to keep our lifts going up.

**warriors** · 04-06-2005, 03:51 AM

Quote:

Originally Posted by antihero

only 6-8 weeks? id say just stick with it until it doesnt seem to work any longer....(which will probably be longer than 6-8 weeks)

but u have too look at how heavy ur suppose to lift(5x5) and that can become pretty taxing on ur body after a while.

**powerman2000** · 04-26-2005, 05:38 AM

After a beginner has built a base amount of new muscle and starts to become a little more advanced one needs to remember that in PL, less is always more!

FAUSTO · 10-30-2005, 02:27 PM

Hey guys, i have few questions about the routine here. My gym does not have a glute ham raise machine, so could i replace these with lying leg curls?

On the bench day, could i do some military presses for the shoulders and some rear delt work?

On the deadlift day, could i put in some shrug work with dumbells and i would also like to do some forearm work to strengthen my wrists?

What do you guys think and recommend.

Also we dont have a hyper or a reverse hyper machines in our gym, so could i replace these with some goodmornings on the back day.

**warriors** · 10-30-2005, 06:13 PM

Quote:

Originally Posted by FAUSTO

Hey guys, i have few questions about the routine here. My gym does not have a glute ham raise machine, so could i replace these with lying leg curls?

On the bench day, could i do some military presses for the shoulders and some rear delt work?

On the deadlift day, could i put in some shrug work with dumbells and i would also like to do some forearm work to strengthen my wrists?

What do you guys think and recommend.

Also we dont have a hyper or a reverse hyper machines in our gym, so could i replace these with some goodmornings on the back day.

Yes leg curls will work fine or you could also try SLDL(Stiff legged deadlift)

Everything else looks ready to go. Be careful on the Good mornings though b/c you can mess up your back really easy if you go to heavy on them at first. In fact when i do them i very rarely go past 95lbs on them. I let Deadlifts and Squats take care of my lower back.

**Peaked_18** · 10-30-2005, 06:26 PM

lol

I have 225 pounds on Good Mornings! As long as you have a strong back and a strong arch.

geoffsherman · 10-31-2005, 02:40 PM

Fausto,

Check out elitefts.com and defrancotraining.com as they have great templates for PL. You will see that there is a fair amount of flexibility in training. Re: GHRs, you can do these on a lat pulldown station. May not be as true as on the GHR bench, but still is a great exercise.

**NewSpawn** · 11-02-2005, 02:15 AM

good post warrior, i am thinking about doing some powerlifting and your basic program is probably just what i need to start.

ZackMurphy · 11-02-2005, 05:18 AM

Quote:

Originally Posted by Peaked_18

I have 225 pounds on Good Mornings! As long as you have a strong back and a strong arch.

Right-o. I've gone up to 275-300 on GMs lately, with ALL my attention on form and keeping the proper arch in my back. All I do is move my hips back, then pull them forward, and the weights can go right up. That said, I start people out on those VERY light and we work up slowly.

But nothing has jacked up my squat like heavy GMs. In fact, my best squat gains were during a period when I did NO squatting, and all GMs.

As an FYI for those interested, this was the first PL routine I did - it was awesome, truly: http://www.elitefitnesssystems.com/d...ng-program.htm

Quote:

Originally Posted by warriors

Yes leg curls will work fine or you could also try SLDL(Stiff legged deadlift)

SLDLs, absolutely, but just leg curls will be crap in replacing GHRs, IMHO. I mean no disrespect. Hyperextensions with weight would be better, too. Something that utilizes the hams, glutes and spinal erectors ALL TOGETHER is essential. But you have no hyperextension, I see.

So to replace GHRs:
Good Mornings
SLDLs
.....

Powerman2000 said "less is more" in another post - this couldn't be more true.

Fausto - you asked about shrugs on DL day - deads are enough for traps, when it comes to a PL routine. You don't need to work every muscle independently. That's too much. Just keep it simple and focus on the movements, not the muscles as individual parts. Deads hit traps just fine, especially in conjunction with your regular back work.

In fact, when I first did that 9-week program for PL from the link I posted above, it absolutely kicked my ass. It was a mental and physical drain unlike any other program I'd done, and it felt pretrty easy going along. But it was very cumulative. So take it easy. You will get results, but you must resist the temptation to keep adding more crap to it.

TheBigMastodon · 11-06-2005, 03:44 AM

That looks like a solid program. I'v seen that before on that other site.

04-01-2005, 05:52 PM	#1
warriors The world is yours Join Date: Apr 2005 Posts: 1,127 Recipes: 0 Rep Power: 29	Beginner PL Routine Courtesy of Scot Mendelson Many people ask me for advice on which training program they should start training with. After all, there is a lot of information on every training method out there. Metal Militia, Westside, 2x2, 3x3, hybrid routines are all examples of the routines that can clutter and overwhelm a beginner that just simply wants to get going on their path to superhuman strength. What I advise is using the basics. Even the most hardcore training methods revolve around simple principles, the main one being; lift heavier weights, get stronger. Obviously that is very vague so let me explain. When you look at a well designed program, you make advances every microcycle (usually every 1-2 weeks.) This is done by either adding weight or reps to the work set(s) that you did the week or two before. I am astounded by the number of people that are looking for a magical number of sets or reps. I inform these people that there is no magic number, but that there is, however, a magic attitude. If you go balls to the wall mentally, and you do everything humanly possible to make gains, you will succeed. This is true for not only powerlifting or bodybuilding, but any sport or business or activity where you either make it or you don't. The best examples I can think of when talking about basic principles are Ryan Kennelly and myself. If you think we crazy-strong guys do anything special training-wise, you're sadly mistaken. While we do have our tips that we would tell you if we were training you, it's nothing that would improve long term gains. Low sets and low reps and not very much assistance work is normal with top-notch pro powerlifters. I do not know of one pro that does anything crazy and profound. They all use old methods and ideas, and they have a top notch winning attitude and the drive to succeed. This is what makes champions. I cannot emphasize this enough. Dedication equals success. If you like to half-ass things, powerlifting is neither the sport nor the lifestyle for you. I advocate a 5x5 routine for the beginner. If one were to jump into Westside, for example, they would be performing partial lifts and dynamic lifts with no idea what proper form is. If one tried to jump into Metal Militia with no prior training, they would end up with horrible joint pains and tendonitis. Probably a torn pec or rotator cuff as well simply because there are many bits and pieces of technique of the powerlifts to learn. Instead of doing something foolish like jumping into a high-volume, high intensity routine that can lead to injury and wasting your time, learn the core lifts first. Work hard and practice, practice, practice. 5X5 Program Below is the 5x5 program. This is what I advise for beginners as far as their training routine goes. Monday Squats: 5 sets of 5 with the same weight. Start with a moderate weigth and add 5-10 pounds every week. Front squats or leg extensions: 3 sets of 8-10. Add 5-10 pounds every week for all sets. Glute/Ham raises: 3 sets of 8-10. If you can not do 8 reps, do as many full reps as you can then do partials to finish. Calves: 3-4 sets to failure. Use slow reps. Add 5 pounds per week for all sets. Wednesday Bench Press: 5 sets of 5 with the same weight. Start with a moderate weigth and add 5-10 pounds every week. Flat Dumbbell Bench Press: 2 sets of 8-10. Try to increase the weight as often as possible. It is harder with dumbbells. Close Grip Bench press: 3 sets of 5. This is a core lift. Add 5-10 pounds every week. Tricep Pushdowns: 2 sets of 10. Add weight every week. When you can do the stack for every set do weighted dips. Friday Deadlifts: 5 sets of 5 with the same weight. Start with a moderate weigth and add 5-10 pounds every week. Barbell Rows: 3 sets of 6-8 reps. Try to add weight every week though it wont always be possible. Strive to make personal records. Reverse hyperextensions/hyperextensions: 3 sets of 10-15 reps. These are for rehab and preventitive strengthening of the lower back (use a lighter weight for this exercise). Barbell Curls: 5 sets of 5 reps. Start with a moderate weigth and add 5 pounds every week. This routine is very simple. It is intended to be that way. You will understand and learn basic form of the main three power lifts and your Central Nervous System will be used to firing and moving weights in the ranges of motion specific to the core lifts. This will allow you to be familiar enough with each lift to understand and possibly implicate the use of partial movements to your training routine, which is what makes Westside and Metal Militia work. By using this routine you will also gain some hypertrophy because there are no sets in which you do triples or singles (sets of 3 or 1 reps, respectively). This will also not cause joint pain or tendonitis unless you're doing something horribly wrong. __________________ Not Around...

04-06-2005, 12:49 AM	#5
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	only 6-8 weeks? id say just stick with it until it doesnt seem to work any longer....(which will probably be longer than 6-8 weeks) __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

04-26-2005, 05:38 AM	#8
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,285 Recipes: 0 Rep Power: 203	After a beginner has built a base amount of new muscle and starts to become a little more advanced one needs to remember that in PL, less is always more! __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

11-06-2005, 03:44 AM	#15
TheBigMastodon Pro Stature Join Date: Nov 2005 Location: Upstate, New York Posts: 201 Recipes: 0 Rep Power: 6	That looks like a solid program. I'v seen that before on that other site. __________________ TrueProtein.com Discount Code: TBM333 *Trainee Under TheBigMastodon* Check out my DoggCrapp Journal you pussy! http://ironmass.com/forums/showthread.php?t=4742

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04-02-2005, 12:02 AM	#2
muscleboy333 IMPC Contestant Join Date: Mar 2005 Posts: 160 Recipes: 0 Rep Power: 5	Great post!

04-05-2005, 12:57 AM	#3
Jon789 New Member Join Date: Apr 2005 Posts: 17 Recipes: 0 Rep Power: 0	How many weeks would you reccomend using this routine if one were to try it? about 8-10 or so? Thanks

04-06-2005, 02:02 AM	#6
Jon789 New Member Join Date: Apr 2005 Posts: 17 Recipes: 0 Rep Power: 0	Antihero, I see where your coming from, I think that BB's can stay on a routine longer and still make gains. As for powerlifters, we have to constantly throw curve balls at our muscles to keep our lifts going up.

10-30-2005, 02:27 PM	#9
FAUSTO New Member Join Date: Oct 2005 Location: IRELAND Posts: 1 Recipes: 0 Rep Power: 0	Hey guys, i have few questions about the routine here. My gym does not have a glute ham raise machine, so could i replace these with lying leg curls? On the bench day, could i do some military presses for the shoulders and some rear delt work? On the deadlift day, could i put in some shrug work with dumbells and i would also like to do some forearm work to strengthen my wrists? What do you guys think and recommend. Also we dont have a hyper or a reverse hyper machines in our gym, so could i replace these with some goodmornings on the back day.

10-30-2005, 06:26 PM	#11
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	lol I have 225 pounds on Good Mornings! As long as you have a strong back and a strong arch.

10-31-2005, 02:40 PM	#12
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 5	Fausto, Check out elitefts.com and defrancotraining.com as they have great templates for PL. You will see that there is a fair amount of flexibility in training. Re: GHRs, you can do these on a lat pulldown station. May not be as true as on the GHR bench, but still is a great exercise.

11-02-2005, 02:15 AM	#13
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	good post warrior, i am thinking about doing some powerlifting and your basic program is probably just what i need to start.