AN OVERVIEW OF BILL STARR'S METHODS AND THE DERIVED "MADCOWS"

Bill Starr — most of us only know of the training program he wrote for his self-authored The Strongest Shall Survive (1976), one of the first standard weight training programs for American football players, upon which the internet-famous "Madcows" program was based. But the man wrote many programs for the countless people he trained, athletes ranging from football players, track and field stars, Olympic weightlifters and Powerlifters (two sports in which he was also highly competitive), among others. After the success of his first book, he authored a second Defying Gravity (1981) having written countless articles as a writer for Strength and Health magazine then later in life for Ironman, many of which can still be found archived on the web — with many insights still to be gained.

In The Strongest Shall Survive the most basic template is put forth by Starr. Minimalist in it's exercise selection, it consisted of only the Back Squat, the Bench Press and Power Clean. Sticking to only three compound lifts to develop the main muscle groups, namely the legs and hips, the shoulder girdle, and the back, these "big 3" were given an optimal frequency of work (2-3 times per week) to make full use of the novice's ability for rapid progress. Smaller muscle groups such as the abdominals, biceps, triceps, calves, etc. were given less direct work as they are sufficiently worked in the compound lifts, any direct work consisting of light resistance for high repetitions done at the end of a workout.

The three main lifts all followed a protocol of 5x5 for ramping sets, where you would start with a light weight and add weight each set for five reps until you reach a top set of five (starting from around 30-50% of your target weight and increasing 10-15% each set). Nowadays this would be written 1x5, only counting the top-end set as a true work set and the previous four as warm ups (though I will attempt to address the question of this ramping approach vs sets across in regard to volume at the required intensity at a later time). Bill Starr's program followed a Heavy-Light-Medium protocol where on the medium day you would only work up to 85-90% of the previous heavy day, and approximately 75% for the light day, with weight (approx. 2.5 to 5kg, or 5-10lbs) being added on a weekly basis for as long as one could perform all of the prescribed sets and reps with reasonably good form. Optionally there could be a brief period where one could add weight to the bar more frequently, firstly three times per week (the weight being light enough to recover fully in 48 hours for the next workout), then twice per week with a light day every other session as things got heavier, and finally once per week as both recovery and adaptation to progressively heavier loads get slower.

Following this as a guide, the three compound lifts in question are interchangeable and one may simply follow the guidelines of frequency, set and rep schemes, volume and loading progressions with the lifts substituted for ones personal preferences and training goals. The most obvious example would be for a novice lifter aspiring to compete in powerlifting, substituting the Power Clean for Deadlift (the irony). As time went by however, he/she would have to deadlift less frequently as the weights got heavier, substituting for other exercises such as Bent Rows, Clean High Pulls, Romanian Deadlifts or even Chin-ups. In the case of a lifter who's goal is general strength we can substitute with other lifts on light days, for example Back Squats may be exchanged for Front Squats and the Bench Press for Overhead Presses, or for our aspiring powerlifter Close Grip Benches, Floor Presses or Inclines (though any novice lifter should probably focus more on general strength as a foundation before specializing).

MADCOWS

Known as "Madcows", a popular program that originated on an internet forum some years ago (named after the user of the same name) is based on Bill Starr and Glenn Pendlay's training methods with the exercise selection geared toward natural bodybuilders, however it is still a good program for others looking to get strong.

MONDAY                      WEDNESDAY                      FRIDAY
Squat 5x5                   Squat 4x5                      Squat 4x5,
(Ramping sets)              (Light day)                      1x3, 1x8

Bench Press                 Overhead Press                 Bench Press
5x5 (Ramping)                 4-5x5 (Ramping)               4x5, 1x3, 1x8

Bent Rows                   Deadlift 5x5                   Bent Rows
5x5 (Ramping)               (Ramping)                       4x5, 1x3, 1x8


The above is one interpretation of the Madcow program. On Monday you would ramp up to a top set of five in Squat, Bench Press and Rows (or your pull of choice). On Wednesday for Squats you would only work up to approx. 75% of your top set then repeat it for another set across (at the same weight). Because Overhead Presses (or Inclines if you so choose) are typically lighter than the Bench Press, this is considered a light day for the pushing muscles. Deadlifts are done only once per week as they require less frequency and more recovery (optionally they can be done at the start of Wednesday's workout). On Fridays you are expected to take the weight you lifted for the top set of five for Squat, Bench and Row on Monday and increase it by 2.5% (or 5-10lbs/2.5-5kg). You ramp up to that weight for four sets of five then do the top weight for a set of three, followed by a back off set of 8 reps at approx. 75% of your top weight. Then the following Monday, you do the same weights ramping up through five sets of five, so that the weight you did for a triple on Friday you are now doing a top set of five. All lifts, including the ones done once per week (Deadlifts, Overhead Press/Inclines and the optional Front Squat on light days), are increased weekly by the same increment of approximately 2.5% until this can no longer be sustained.

EXAMPLE SQUAT

MONDAY                FRIDAY             NEXT MONDAY
5x50kg                5x50kg             5x50kg
5x62.5kg              5x65kg             5x65kg
5x75kg                5x77.5kg           5x77.5kg
5x87.5kg              5x90kg             5x90kg
5x100kg               3x102.5kg          5x102.5
                      8x77.5kg


In the example above, the amounts given are to illustrate the percentages used, and have been rounded up or down to the nearest 2.5kg/5lbs which tends to be the smallest weight that most gyms have. They are only meant as examples.

MONDAY                   WEDNESDAY                        FRIDAY
Squat 5x5                Squat 4x5                        Squat 4x5,
(Ramping sets)           (Light day)                       1x3, 1x8*

Bench Press              Overhead Press                   Bench Press
5x5 (Ramping)            4-5x5 (Ramping)                  4x5, 1x3, 1x8*

Bent Rows                Deadlift 5x5                     Bent Rows
5x5 (Ramping)            (Ramping)                        4x5, 1x3, 1x8*
                                                          
                       (*4x5 Ramp up, 1x3 max set, and 1x8 back-off set)

So following the above template (and it can be flexible in regard to exercise selection depending on one's goals) eventually the lifter will begin to experience difficulty in adding weight to the bar on a weekly basis. He or she may miss some reps on the 5x5 ramping sets (at the weight previously done for a triple on Friday). Or the heavy triple on Friday may prove too difficult as the lifter is too fatigued from the previous set of five. Whatever the reason for stalling, the lifter should repeat the weight for the next workout, attempting all reps before resetting (reducing weight by 10-15%). This reset can be accompanied by a slight increase in volume as it may be needed to further drive progress.

MONDAY                     WEDNESDAY                   FRIDAY
Squat 5x5 (Ramping),        Deadlift 3x5,2x3           Squat 3x5,2x3
      1x8 (Back-off)          (Ramping)                    (Ramping),   
                                                          1x8 (Back-off)

Bench 5x5 (Ramping),        Overhead Press 5x5         Bench 3x5,2x3
      1x8 (Back-off)             (Ramping)               (Ramping)                                                                                           
                                                         1x8(Back-off)            
Rows 5x5 (Ramping)          Front Squat 3x5(Ramping)   Rows 3x5,2x3
     1x8 (Back-off)                2x3 (Same weight)      (Ramping),
                                                         1x8(Back-off)                       
                                                                                            


So we see above that an extra back-off set has been added for extra volume on Mondays, while on Fridays the reps have been tapered on ramp up sets to reduce fatigue before going for a max triple. Because of this difference, the weights you would use are to be progressed independently of each other as your max triple will start to exceed what you can lift for a top set of five the following Monday. The extra back-off set, while adding overall volume introduces auto-regulation. These small changes to the program can help to keep the progress coming for some time.

WHY RAMPING SETS?

While a complete beginner might benefit most from a simple linear progression with a sets-across approach such as the popular 3x5 (5x5 for sets across may be common but is unnecessary high volume for a novice), maintaining this approach and "milking" it for all it is worth may not be appropriate for everyone. These programs after some time become highly dependent on a large caloric surplus and weight gain which may not be ideal for everyone wishing to improve their strength. A program utilizing ramping sets brings a lot of relief to a later-stage novice who may be struggling with "grinding fives" day in and day out, with nagging joint pain taking one closer and closer to complete burnout or debilitating injury.

Ramping sets are excellent for stimulating the nervous system and "greasing the groove" in preparation for heavier work, moving lighter weights with dynamic effort. Performing only one heavy top end set is far less stressful on the joints and connective tissues than heavy sets across, and lighter back-off sets provide a training effect that can give us the volume needed to continue to drive progress in a safer way. It is like we are training different layers of strength: firstly we are stimulating the neural pathways with lighter, more explosive sets, then on the heavier sets the tendons and muscle attachments are overloaded just enough to stimulate growth but not to the point of exhaustion (dangerous!), then on any back-off sets the muscle bellies are stimulated for hypertrophy. These back-off sets may seem light, but the training effect following the fatigue of ramp up sets is sufficient for now.

SETS ACROSS

Having given the possible benefits of ramping sets over sets-across, it must be added that sets-across definitely do have their place in the post-novice stages of training, as they also had their place in Bill Starr's training programs. Eventually, following only a ramping approach would give insufficient volume to the lifter and ideally one would use the 5x5 for sets across coupled with the ramping approach, having a "volume day" and an "intensity day". However, this may not be a realistic approach for a lot of people when you consider factors such as age, lifestyle and other physical activities such as jobs or sport specific training and conditioning. A "volume day" can be very draining. Gradually increasing ones work capacity may be a better choice for some, while regulating fatigue and spreading the volume of work throughout the week with an extra workout could be useful. Also, we should only add volume to our regimen when it is necessary to continue to drive progress. The volume at a given intensity should always be based on our ability to recover.

Those not ready to start 5x5 for sets across might want to try a 3x5 ramp up followed by 3x5 for sets across, followed by 1-2 back-off sets of 8 reps or so. The 3x5 at the same weight would be around 85-90% of what you would do for a top set of five (as in 5x5 ramping sets), and dropping back to about 75% for back-off sets. Eventually you may be able to do 4x5 for sets across, after which you would only do one back-off set, coming closer to doing a true 5x5 (provided you are sufficiently recovered for the next time you do that lift). As you increase your work capacity you may need to taper the reps on ramp up sets so that it resembles more of a warm up, eg. 5, 5, and 3 reps, or 5, 3, and 2 reps, etc. in order to minimize fatigue before doing a larger volume of work to what you are accustomed.

EXAMPLE BENCH PRESS

PREVIOUS 5X5 (RAMPED)        NEW "VOLUME DAY" (replaces 5x5 ramped)       
5x50%                        5x50%
5x62.5%                      5x62.5%
5x75%                        5x75%
5x87.5%                      5x87.5%
5x100%                       5x87.5%
8x75% (back-off)             5x87.5%
                             8x75%(back-off)
                             8x75%(optional 2nd back-off)

*Percentages are not based on 1 rep max but are simply percentages of the top set of five achieved in training (this is not a true five rep max as some pre-fatigue will have occurred during ramp up sets).                            


As a lifter becomes more advanced we can see that training variables can become more complicated and coaching must be more individualized rather than following a cookie-cutter template. Also, one will need to devote blocks of training to different attributes, some parts of the year focusing more on sets-across with higher volume, and at other times tapering volume and doing more ramping sets.

SUMMARY

While it is not easy to find a lot of material on any comprehensive training program or system used or written by Bill Starr, I have attempted here to extrapolate information that may be of use to most interested in lifting. From the football strength program in The Strongest Shall Survive, to snippets of information gleaned from Starr's many magazine articles as well as his second book Defying Gravity, I have done my best to present a basic overview of the progression of a novice to intermediate lifter that Starr would have used to the best of my knowledge, and I do hope sincerely that I have done justice to a true legend.