What are some great advanced powerlifting programs

[Training plan] 3 × 5 program

The basic concept of our approach is based on Mark Rippetoe's Starting Strength program and is a variant of the well-known 5 × 5 training.

However, his program is only aimed at maximum strength increases and does not offer a sophisticated nutritional concept that is adapted to the individual needs of the beginner. Unfortunately, Rippetoe relies on “experts” on this topic, who shine with undifferentiated statements. However, his competence in the field of training is undisputed.

Therefore, some basic principles can be recognized in our 3 × 5 program. If you're looking for a maximum muscle gain program this is it FE muscle building training planright for you.

Why 3 × 5?

3 × 5 and similar programs (such as Starting Strength or WKM) for beginners primarily serve to increase strength and learn how to do the correct exercise. They are not hypertrophy or bodybuilding programs.

There will be significant muscle growth (especially in the lower body), but most importantly, you will develop a lot of strength that you can use following the linear progression in a muscle-growth program like Lyle’s Bulking Routine.

The 3 × 5 training plan - an overview

The training plan consists of two different workouts (Workout A and Workout B). Nonetheless, it is a full-body program, as different exercises challenge the same muscle groups and there are strong overlaps.

The training takes place 3 times a week take place on non-consecutive days. A common setup is Monday, Wednesday, Friday, although other combinations are also conceivable (e.g. Tue, Thu, Sat). Workout A and Workout B alternate continuously. In practice this means in week 1: A B A and in week 2: B A B in the third week then all over again. Note: optimal training variables for beginners: - high training frequency (3 times per week / muscle group)

** can be added after several weeks of training. Recommendations from us: Hang 2-3 × 10-15 face pulls on the cable to each training session. This strengthens the posterior head of the deltoid and the external rotators (especially the infraspinatus and teres minor).

Alternatively, you can also train 2-3 x10-15 external rotations, whereby the rear head of the deltoid is not trained. You can also alternate both exercises - e.g. training A - 2 × 15 face pull, training B - 2 × 15 external rotations. The exercises should save you from shoulder problems. If you have acute problems or want to improve your posture a lot, you need a more intensive approach!

When rowing, we do NOT recommend rowing with a lean over. Rather the variant on the cable pull, with the dumbbell or with the T-bar. Read our article on rowing.

Aren't 3 × 5 not enough?

Practically every beginner asks exactly this question as soon as he sees the 3 × 5 training plan for the first time. “3 × 5 repetitions, that's far too few!” Interestingly, you don't hear this statement from anyone who has carried out this plan for several weeks. Why is that?

As a beginner, you can often not imagine how strenuous heavy weights are. An advanced player is more than served after 3 × 5 squats with 140 kg. At the moment you don't even have the ability to move such weights. You don't yet know the feeling of this kind of exertion. But you will get there very soon.

By continuously increasing the weight from training unit to training unit (linear progression), it will take you to the limit quickly enough. Trust it! Admittedly, the first training units are not extremely strenuous. The more you have the time here to concentrate on learning the perfect exercise execution (and this is necessary!) Or to work on your flexibility. It also takes time for your body to get used to the new type of stress.

If you really need to shed your energy, do some cardio at the end of your workout. You can then stop this practice as soon as strength training becomes more strenuous.

Sets, repetitions, and pauses

Be from every exercise 3 sets of 5 reps executed with the working weight; that's why we sometimes speak of 3 × 5. These are the so-called work sets, all of which are performed with the same weight.

Before doing these sets, you need to do a few warm-up sets to prepare your body for the coming stress and avoid injuries. See “Proper Warm Up” for more details.

The Pause between sentences should be until you feel ready to tackle the next set with clean technique and full concentration. At the beginning of the program this is in the range of 2-3 minutes. If the weights get heavier, this can take up to 5 minutes. The key is to develop a feeling for the body. After a certain time you can feel very clearly whether it is too early to start the next sentence. Until that is the case, are 2-5 minutes a good reference value depending on the load.

Increase - How To Increase The Weight?

As a beginner, you can improve faster than anywhere else in your training career. This means that more weight is put on in each training session than in the previous one (linear progression). The rate of increase depends on the exercise, the muscles involved and the sex of the beginner. Rate of increase from training session to training session:

maleFemale
First 3-4 weeks
  • Deadlift: + 7.5-10 kg
  • Squats: + 5-7.5 kg
  • Bench press: + 2.5kg-5kg
  • Overhead press: + 2.5-5 kg
  • Rowing: + 2.5-5 kg
  • Deadlift: + 5-7.5 kg
  • Squats: + 5-7.5 kg
  • Bench press: + 1.25kg-2.5kg
  • Shoulder press: + 1.25kg-2.5kg
  • Rowing: + 1.5kg-2.5kg
The following weeksValues ​​halved aboveValues ​​halved above

Which value is chosen from the given range depends on what the sets looked like in the training session before.

  1. All sets with clean technique and without significant slowing down of movement: Choose the upper end of the recommended rate of increase
  2. If all sets are done with a clean technique, but the final reps became very slow and heavy: Pick the lower end of the recommended rate of increase.
  3. If you can't do one or more repetitions, for example 5/5/4 or 5/4/3 or 5/5/4 or 5/4/4, maintain weight in the next workout without increasing. Maybe you had a bad day, little sleep, ate poorly, or are otherwise stressed. Rule of thumb: If you can do a total of 12-13 repetitions, do the same weight again.

Stagnation - when things can no longer go on

If you continuously increase the weights as directed, you will eventually come to the point where you can no longer do all three sets of five repetitions. When you get this state longer time cannot overcome it, one speaks of stagnation.

Version 1:

For a few workouts you have been increasing the weights continuously, suddenly you can no longer manage all the repetitions. E.g .: 5/5/4 or 5/4/4. No need to change anything. Maybe you had a bad day, little sleep, ate badly or are otherwise stressed. Use the same weight as described above in the next workout and try again. It is not infrequently observed that the next attempt, the repetitions are easy.

Variant 2:

If you cannot manage the same weight after 2-3 workouts in a row, it is time for a "setback". That is a Reset the training weights by approx. 20%. Assuming food and sleep are not the cause, your muscles and other structures are overloaded and have reached the end of their current adaptability. A break is required in order to be able to fully regenerate.

This step is a bit counter-intuitive and is often done wrong. The psyche of the motivated beginner cannot imagine that less should be more. In fact, it is precisely during these periods of rest that the greatest progress is made.

After the “setback”, you increase from workout to workout just like before. It can often be observed that the previous plateau is overcome with ease. The idea of ​​"starting up" again is a nice analogy. You go a little further away, build momentum and break through previous resistance much more easily.

Regeneration - recovery is important!

You've probably heard that muscles grow when you're resting. In order to adapt to the increased demands (training), the muscles above all need time and rest.

The time is mainly given by the distance to the next training session. This is also the reason why you should train on two non-consecutive days. In addition, it is crucial enough sleep to get. It should be at least 8 hours. In order to further strengthen the muscle tissue, the body needs above all else Protein as a building material. ~ 2g per kg of body weight should be a good guideline.

For a 75kg person, that means around 150g of protein per day. A Excess calories forms an optimal environment for strength and muscle growth and should be given for good regeneration. This is especially true for normal and underweight beginners. A common reason for stagnation is the intake of too few calories. Keep a food diary to keep track of this.

How long should you follow our 3 × 5 program?

As with Starting Strength, it makes sense to stick with the program for as long as possible. With intelligent nutrition and good regeneration, it is possible for a large number of exercisers to achieve advanced strength values ​​(strength values ​​for men and women). "As long as possible" means that you will not get any further even after 2 deloads (reduction of training weights by 20% and renewed linear increase).

With the linear progression, you can only improve for a few months at a time: on average, it ends after 3-6 months. Enjoy this rapid progress while you can! After that, things just go slower.

Nutrition for the 3 × 5 program

As described in the paragraph on regeneration, nutrition is an important component in the overall muscle building project. She determines that Energy input and the amount of building materialsthat are available to the body.

Goal: maximum strength and muscle mass as quickly as possible

If you don't value the visual appearance and you are only interested in the fastest possible strength and muscle development, you should "eat like a barn thresher". A high calorie surplus with adequate protein intake guarantees very quick recovery times. However, it will also put on a significant amount of fat. More precise figures can be found in the article "Nutrition for muscle building".

Goal: strength and muscle mass + optics

Now you have to combine two goals:

Keeping muscle building and KFA in check. This requires a more nuanced approach. Since building muscle mass and losing fat actually contradict their requirements for training and nutrition, advanced athletes often alternate bulk phases with cut phases and oscillate between a KFA of 10-15% (men). The beginner has the advantage of being able to do both at the same time for a while, especially for the obese beginner It is interesting that he can build muscle for a long time with the 3 × 5 program and at the same time reduce his body fat percentage. This is often referred to as so-called body recomposition, freely translated: body redesign. More on this in "Build muscle, lose fat".

Normal weight have one of the best starting positions: You can often start the 3 × 5 program and continue to eat “normally”. Your feeling of hunger adapts to the increased demands and regulates your food intake relatively well. An adequate protein intake should be ensured. As long as the weights go on, there is no need to worry too much about diet.

Those called hardgainers Underweight need more specific strategies. You have to take care large amounts of calories Consume to allow strength and muscle gain. The most common mistake they make is undereating. Concepts such as GOMAD - gallon of milk a day - are ideal to facilitate high calorie intake. More detailed information and precise recommendations can be found in the article "Proper nutrition for muscle building".

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