Is Bill Starr for you?
With the original program, weekly progression at a rate of 2.5% is built into Bill Starr. This usually translates to great gains as an intermediate, but too large increases of weekly weights for an advanced lifter, and possibly too slow progress for a brand new beginner.
This program typically works best for those who are already proficient at the Squat, Bench, Deadlift, Row, and Overhead Press.
This program is a little different than most. Here's the outline of how it works.
Monday – Work up to the prescribed top set of 5 on Squat, Bench Press, and Barbell Row. This day is typically the most difficult day of the week.
Wednesday – Lighter squats, Military Press for a top set of 5, and Deadlifts for a top set of 5.
Friday – Work up to top set of 3, with a weight +2.5% heavier than you did Monday. This day is similar to Monday.
Then, on the following workout on Monday, you will be using this heavier weight (Friday's) for the top set of 5.
To edit the spreadsheet customized to your lifts, click HERE. You can print, or download.
As mentioned above, the original Bill Starr program calls for 2.5% increases weekly on the lifts. This can be a respectable amount of increase depending on the weights being used. There is an alternative unofficial "by pound" version which allows you to set the weekly increases manually, instead of by the percentage. While this can work well, the 2.5% increases are more accurate and better suited for this program. You may need to use fractional plates (smaller than 2.5's) , or figure out other ways to load the bar to the proscribed amount when using percentages.
After a few weeks of Bill Starr, you fail during a workout, it is time to reset or deload. This can be done for a single lift, all of them. Resetting is as simple as going back 4 weeks (10%) to lower the weights, and creating more momentum to break new barriers.
You can use some extra spring collars which usually weigh in at about 1 Lb as a pair for precise adjustment.
Don't skip the 4 week intro, or shorten the 4 weeks of reset between cycles. You have a high chance of ruining your training cycle and stalling early.
Eat lots, and sleep uninterrupted!
Be consistent with the equipment you use. Things like a different bench press or barbell diameter can throw your day off.
Make sure you check your grip widths, some barbell rings are marked differently than others.
Named after Bill Starr, this workout routines popularity stretches back in time over 30 years coming from Glenn Pendlay, Mark Rippetoe, and of course Bill Starr. Over the years its popularity has increased through the internet.