Mark Rippetoe is a well established strength coach in the US. He created a weight training routine for beginners to help establish strength gains through 5 traditional compound exercises: squats, bench press, deadlift, power cleans or barbell rows, and military press. This can also be used by intermediate trainees looking to buildup more strength, which is exactly what I was looking to do. I had been following a traditional bodybuilding routine for about 3 years and decided it was time for a change. I thought this would be good for me to rebuild my leg strength since I had messed up my right knee last summer while training for dragon boat racing and couldn't perform any leg training for months. I lost a lot of strength and muscle mass but with the help of this program, I managed to squat the most I've ever done to date and regained the inch and a half in size I lost in my legs after 3 weeks.
I'm almost done my 7th week on this rountine and although I've made pretty good gains, I think squatting three times a week at 3 sets, 5 reps each time has gotten to the point where my body is having a harder time to recover. Most of my lifts are beginning to plateau. I think I'm going to do one more week and then switch to my newly planned routine that's more of a mix between strength training and bodybuilding.
If you're new to weight training, I highly recommend you look into Rippetoe's program that's in his book, Starting Strength. It's an excellent program that focuses on the basics. Go to the forum at bodybuilding.com and you'll be able to find all you need to know.
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