I was never interested in strength training. I was one of this guys who trained whole year with different mass building routines (12-6 repetitions per set). I bet you see many of them at the gym. On a beginning it was ok, I was growing, but at the some stage my progress slowed down and it didn’t matter what shocking methods I was using: supersets, double negatives, descending sets, etc or what workout I did, I didn’t have good gains. What was the worst, some boys at the gym, maybe even 5 years younger than me were lifting similar weights that I did. I realized that there must be something wrong with my training. I had to get stronger because it started to be embarrassing. The change had to be done.
I’ve started logbook, and I’ve changed my routine into GetStrong workout. The results were unbelievable. In only first six weeks my SQUAT went up 35kg (nearly 80lbs), Military Press +20kg (45lbs). During this 3 months I’ve grown big time and got really strong. My shoulders have got wider and I’ve built a really solid frame. 12 weeks of heavy SQUATS changed me forever. I felt great. I’ve become more confident and what was the best after 3 months, when I’ve changed this workout back into bodybuilding routine I got a really massive pump. I’ve attacked my muscles with much heavier weight and the results were immediate. Now I am over 245lbs (110 kg) and don’t really want to get any bigger. My body fat is around 10% – my ABS are visible when I tense them, so I am really pleased considering I was never dieting or taking any supplements, I was still going out and drinking like any normal human being.
Please note, I am not selling you this workout and I am not advertising it. It’s completely free. I just want to give an advice for anybody who is looking for his body transformation. I wish I had access to a website like that when I’ve started to train. I really wasted many years learning on my own mistakes.
GetStrong is one of the best programs for strength that I know. It’s a simple routine based on Squat. I believe many of you don’t like to squat, or don’t squat at all. Let me tell you something: I hated it!! I hated it so much!! After 2 sets of 10 I couldn’t catch a breath, was sweating like a pig and wanted to go home. But after 4 weeks of this workout it’s changed. I have to admit that I like to squat now and it’s an exercise I’m always looking forward to, along with the Military Press (before the Bench Presswas my favorite). Once you will learn the proper technique and realize how effective these exercises are, you’ll start to like them as well.
The workout will be split into WORKOUT A and WORKOUT B. You will alternate them:
Monday: WORKOUT A
Wednesday: WORKOUT B
Friday: WORKOUT A
Monday: WORKOUT B
Wednesday: WORKOUT A
Friday: WORKOUT B
You can train in different days if you want but remember to keep 48h space between workouts.
You can open it in Microsoft Excel or Open Office.org (Right click and ‘Save As…’)
3×5 – 3 sets of 5 repetitions in every exercise except Deadlift. There will be only 1 set of five.
3xF means 3 sets of as many reps as possible – till failure.
Add weight every workout –
+ 5lbs (+2.5kg) on SQUAT,
+ 5lbs (+2.5kg) Military Press,
+ 5lbs (+2.5kg) Bench Press,
+ 5lbs (+2.5kg) Row,
+ 10lbs (+5kg) Deadlift.
When you will be able to do more than 15 Chin-ups or 15 Sit-ups start doing them 3 sets of 5 with weight instead. Then add 1.25kg (2.5lbs) every workout as well.
I know that these increments might look small, but after couple weeks you’ll realize that they’re right.
Tempo – explode up, lift fast, down under control.
Rest between sets – up to 120 seconds in first 4 -5 weeks, when the weights get bigger you will need more rest – 3 to even 5 mins with very heavy loads.
Can’t do any chin-ups ? Do do jumping chin-ups: jump to lift yourself up, and lift yourself down as slow as you can (up to 3 seconds). Do 3 sets of 10.
How to choose a starting weight
If you are a beginner, just start with an empty barbell and add weight each workout.
How to test your starting weight
If you’re familiar with weight lifting test your weight on the first two workouts:
Start first exercise of WORKOUT A (Squat) from a very light weight or even an empty bar. Do set of 5 repetitions. Take a rest. Add 10lbs (5kg) and do another set. Keep adding weight to the point when the bar slow down a bit. That will be your starting weight. Do another 2 sets with the same weight and start next exercises with the same pattern.
On the WORKOUT B do Squat (3sets of five reps) with a weight from a previous workout increased of 2.5kg (5lbs). Test your weight on the following two exercises
Remember: you’re not meant to start from your maximum weight. You meant to break your max in about 4th week.
If you know your 5 rep max
If you know the maximum weight that you can lift 5 times you can start from:
SQUAT -30kg (-60lbs) from your 5 rep max
Deadlift -30kg (-60lbs)
Bench Press -15kg (-30lbs)
Military Press -15kg (-30lbs)
Row -15kg (-30 lbs)
The most important is to not start too heavy. It might seem to be very light on a beginning and you will want to use bigger weight increments or it will be embarrassing to train with such a light weight butbe patient. 4 – 5 weeks and it will start to be really hard, believe me. After 10 weeks people will think you are taking steroids. Each month you’ll be squatting 60lbs (30kg) more!!!. If you start too heavy, you will stall to quick, loose motivation and quit. Start even lighter then you want to start. Trust me.
When it gets heavier
When the weight gets heavier, sometimes you will miss repetitions. For example: if one day you’ll do only 5/4/3 instead 5/5/5, next workout try it again with the same weight, you should do it then. Never lower the weight between sets and don’t add weight to next workout if you missed any reps.
There’s no substitute exercises. There’s no dumbbells, no machines no cables. You want to change anything, you do it on your own responsibility, just don’t add any more exercises, this workout meant to be as short as possible.
This program has been designed for 12 weeks, however if you’re still doing progress after, keep going till you stall completely.
Click here if you want to read about most common mistakes during GetStrong workout.