The "original novice program", as written in Starting Strength, is as follows:
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans
He also allows for replacing the clean with the bent row, with certain technique caveats. He prefers the power clean, but in many cases, the power clean is not safely performed, or is impractical.
You train on 3 nonconsecutive days per week.
So week 1 might look like:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A
Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
There is one basic law which guides programming development: Use the LEAST COMPLEX PROGRAMMING possible at all times. Only advance to more complex programming when absolutely necessary. The less work you do in the gym at the start, the more energy you have for recovery. The more energy you have for recovery, the better you will grow. You only need to add the extra "stuff" once the original "stuff" no longer sufficiently stresses your body.
Add accessory work SLOWLY AND CAREFULLY. Start with no more than 2 sets of dips and/or chins/pullups for 8-12 reps per set. If you wish to add weight so that you can do 2 sets of 5 or 6 repetitions for strength building, then so be it, but tread carefully as additional weight can have a pretty major effect on your overall workload and can drain your capacity for recovery (as well as expose the trainee to potential injury, especially if their technique is shoddy).
If you don't see/feel some extra arm stimulation after a few run-throughs with the 2 sets of dips and chins/pullups, then add in 2 sets, 8-12 reps of skullcrushers (a.k.a. lying extensions - any angle will do) and 2 sets, 8-12 reps Barbell, EZ-Bar or DB Curls on Fridays. DO NOT ADD THE ARM WORK RIGHT AWAY. If you jump from doing only the 3 exercises per day to adding the dips, chins, curls and extensions all in one fell swoop, you WILL suffer a short-circuit to your program and progress, and you will probably end up hurting your elbows and possibly your wrists. Ease into it.
During the warmup, rest between sets will be minimal. You want to get blood into the area, raise the temperature of the associated musculature and connective tissue, take some time to practice the exercise with lighter weights, and increase tissue elasticity. With the useage of light(er) weights during your warmups, you can use a shortened rest period. You may only need to to rest long enough to change the plates between warmup sets. However, once you get to the "meat and potatoes" of your workout (i.e. the "3x5 work sets"), you rest as long as necessary.
If you are poorly conditioned, you may require several minutes between sets, especially on the squat, deadlift and power clean, as these are particularly taxing exercises. Once you are "in shape", you can probably get by with no more than 2-3 minutes between sets. However, once the weights start getting heavier, you may take upward of 5 minutes between sets, especially when you are setting PRs (personal records) in the squat, deadlift, row and/or power clean.
How do I warm up properly for my training sessions?
As a general rule, it is best to start with the empty bar (45 lbs.), determine the work set or sets, and then divide the difference between them into even increments.
The warmup sets serve only to prepare the lifter for the work sets; they should never interfere with the work sets. As such they should be planned with this in mind. The last warmup set before the work set should never be so heavy that it interferes with the work set, but heavy enough that it allows the lifter to feel a heavier weight before he does the work sets. It might only consist of one or two reps even though the work sets are five or more reps.
For example (weight x reps x sets)
Squat
45 x 5 x 2
95 x 5 x 1
135 x 3 x 1
185 x 2 x 1
225 x 5 x 3 <--Work Sets
The concentric (or raising/lifting) portion of the exercise should be controlled, but fast. Attempt to accelerate the bar during your heavy sets. Doing so can improve force production/generation and can result in greater/faster/better strength gains. Note that it is a CONTROLLED ACCELERATION.
