Bill Starr Power Program

It doesn’t matter whether you are a powerlifter, a bodybuilder or a weightlifter; strength and power are surely the most important components of your game. Ask any athlete of any of these sports and they will let you know that “champions are made in the off-season”, which also happens to be an adage in the field of lifting. It can be said that if you train for power and strength gains, your individual lifting game will surely improve. The Bill Starr Power Program has been appropriately designed to enhance your strength and power levels. It not only provides you with basic foundational strength but also aids you in gaining a decent level of muscle size.

Program Overview

The Bill Starr Power Routine presents an apt workout plan for beginners who are just learning and getting familiar with the basic lifts. This workout plan provides beginners, intermediate and advanced lifters with an opportunity to train frequently on the core compound lifts and get stronger on them. This workout program promotes both strength and size gains. If you want a dense muscular frame with raw strength, this workout program is for you. Lifters who have been through the simplicity of this program for more than 12 weeks have gained a decent amount of strength and muscle size. They also claim that this workout program is simple but definitely not easy. This program provides your body with enough resistance and stress that promotes growth.

Bill Starr Power Routine

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While following the Bill Starr Power Routine you should keep in mind the following points:-

• On Monday you will be increasing weight on each set. Start with a light warm-up and then work your way up to an all out set of 5. An ideal progression on squat would be something like 135×5, 185×5, 225×5, 275×5 and 315×5. You need to make sure that you are increasing the weight evenly from the first to the last set. If you are training with super heavy weights (500 lbs or above), you can put in a 6th set of 5 to avoid large jumps between the two consecutive sets.
• On Wednesday, you would be performing the first 3 sets of 5 reps with the same weight as you lifted on Monday. For the fourth and fifth set, use the weight that you lifted in your 3rd set. Talking about the incline bench press, it will be performed in the same manner. You will be working upto 2-3 sets of 5 reps. You will be using a weight that is around 70-80% of the weight that you use on the flat bench. It helps in accommodating the leverage difference of the incline. You would be performing high pulls depending upon your feel. But they should be performed with high weights.
• On Friday, you would be using the same weight that you used on Monday for the first 4 sets of 5 reps. You would be performing the fifth set for three reps with a weight that would be 2.5% greater than the weight you lifted for your fifth set on Monday. Your final set of eight reps will be with a weight that you used on your third set. For the first few weeks, choose a weight that doesn’t get too taxing on your body.
• Power cleans help in adding strength and thickness to your trap and back muscles along with improving your speed and strength but if you are not too familiar with the power cleans, you can substitute them with either deadlifts or speed deadlifts.
• When it comes to dips and exercises related to biceps and triceps, they tend to provide your body with a cosmetic effect. They train up your smaller muscle groups like biceps and triceps and enhance the musculature of them. One minute of rest is enough for their sets and you get over them quickly.

Progression

The progression that you apply while using Bill Starr Power Routine is a basic and simple one. If you are able to complete all the reps for the prescribed number of sets for certain lifts on heavy, light and medium days, you would be adding up 2.5% of weight on those lifts in the following week. However, if you miss on the reps, keep the same weight for the next week and try to complete the prescribed number of reps with proper and strict form.

Deloading

Deloading is done to relieve the muscle from continuous stress that has been imposed on it from regular training with heavy weights. While deloading you drop off the weights substantially and work towards perfecting your technique and building a better mind-muscle connection. It also helps in creating momentum which helps in breaking plateaus.

Final Words

Testimonials of lifters who have used this workout program tends to provide a positive review about it. While following this workout plan all you need to do is to consume in a caloric surplus and get plenty of rest to promote recovery. The gains that you will receive will surely exceed your expectations.

Related:

Bill Starr Strength Factor Routine
Bill Starr 5×5 Advanced Program
Bill Starr’s 5×5 Intermediate Routine
Bill Starr’s Beginner 5×5 Program