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So lets have a closer look at each program individually and break them down into pros and cons, this will allow us to differentiate them.

The starting strength program gained popularity throughout the last decade.

From the first edition that came out in 2005, Mark Rippetoes book on this program is one of the best sellers on Amazon.

However, for every good program, there is a competing program, which has raised the topic of comparing Starting Strength 35 vs.

The starting strength book is nearly 350 pages long and consists of a couple of workout programs, which are displayed below.

Starting Strength 35 With this program, you have 1 to 5 working sets.

It is recommended that you do these exercises with the maximum amount of weight possible in the 5-rep range.

The weight goes up when you manage to hit the given sets and repetitions with a certain weight.

In the beginning of your starting strength cycle, it is recommended that you go up in weight every workout, while of course, trying to keep the proper form on each exercise.

Repeated maximum (RM) The weight which you can use to complete a given number of repetitions: 1RM the Maximum weight you can use for 1 repetition.

RM the Maximum weight you can use for 5 repetitions.

Starting Strength Workout Program 1 Exercise Warmup SETS REPS Squats 25 with no weight on the bar, 15 using 40 of your 5RM, 13 with 60 of 5RM, 12 with 80 of 5RM 3 5 Bench Press 25 with no weight on the bar, 15 with 50 of 5m, 13 with 70 of 5RM, 12 with 90 of 5RM 3 5 Deadlifts 25 with 40 of 5rm, 13 with 60 of 5RM, 12 with 85 of 5RM 1 5 Dips (Optional) 2-3 Until failure Starting Strength Workout Program 2 Exercise Warmup SETS REPS Squats 25 with no weight on the bar, 15 using 40 of your 5RM, 13 with 60 of 5RM, 12 with 80 of 5RM 3 5 Military shoulder press 25 with no weights on the bar, 15 with 50 of 5RM, 13 with 70 of 5RM, 12 with 90 of 5RM 3 5 Barbell cleans 25 with no weights on the bar, 15 with 55 of 5RM, 13 with 70 of 5RM, 12 with 85 of 5RM 5 3 Pull-ups (Optional) 3 Until failure Barbell cleans This is the only exercise where you have 5 sets of 3.

This is a power clean exercise, done from a position in which the barbell is over the knees in a quarter squat.

You alternate between these two workouts with a rest day between them.

There is no given amount of rest time between the sets, take as long as you need to feel recovered, but I recommend that you dont go over 1 minute between the warm-up sets and 3 minutes between the working sets.

Progressing with Starting Strength Workout The progress depends on gender, age, and the exercise.

These are the recommended workout progressions during the first 3-4 weeks: Deadlifts: 5-10 kg Squats: 5 kg Bench press: 2,5-5 kg Military press: 2,5-5 kg Power clean: 2,5-5 kg Females, adults, and teenagers who may be skinny, just starting out or simply under-conditioned can go 50 on these given progressions.

For the weeks after the first month, you go up in weight with half of the given weights.

When and How Much to Increase Weight If you have managed to complete the given numbers of sets and reps with clean exercise execution and the last few reps were quick, you can increase with more than the given weights.

For example, 10 kg for deadlifts and 5 for the bench press If the last few reps were significantly slower, you increase the weights as little as possible- 5 kg for deadlifts and 2,5 for the squats and bench press If you could not complete the working sets you stay on the same weights.

If you reach a plateau, reduce weights with up to 20 and start over.

Notes to Starting Strength This is a program that relies on lower rep ranges of 3 to 5 reps.

The program is designed to kickstart the development of your physical properties, by focusing on strength development, which will inevitably boost your muscle gains in the long term.

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Stronglifts 55 Stephen Lester Steve Reeves (1926 2000) was a professional bodybuilder and actor.