Mark Rippetoe's Starting Strength

eternal403 · 06-20-2009, 11:46 PM

I've seen nothing but pointless crap in this section, so I thought I'd introduce those who don't already know about it, to Mark Rippetoe's Starting Strength.

The program is as follows:

You alternate Workout A and Workout B every other day, 3 times a week. So you could either do Mon, Wed, Fri or Tues, Thurs. and Sat. Depending on what works best for you.

Example:

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Etc.

For the actual workouts read below:

Note: This doesn’t include warm-up sets

**Means this is OPTIONAL**

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)

Assistance work:

Most people cant get it through their head that compound lifts also work your arms plenty and always Insist on direct arm work.

Don't fuck with this. Every bodybuilder seems to have Attention Deficit Disorder and an overwhelming desire to customize everything. If you are one of these people note that you have the option of doing the dips and chins which give PLENTY of arm work. Abdominal work is fine to do also if needed. You'll need it for lifts like the OHP anyways.

I recommend weighted decline sit-ups and/or Hanging Leg Raises at 2x8-10.

Weight:

As for the weight, make sure that you use the SAME weight throughout the sets. For example if I do the first set if Squats with 200lbs then I do the other 2 sets of squats with 200lbs.

Every week make it a goal to increase each of your lifts by 2.5%. Meaning if I lifted 100lbs for my Bench Week 1 then Week 2 I would try for 102.5lbs. If I did 200lb Squats Week 1 I would try for 205lbs in Week 2. Sometimes you will be able to do more but don’t mess with your form just to lift more.

Warm-up Sets:

Before all your working sets it is best to do a few warm-up sets. Specifically for your first lift. You don’t have to do the whole thing for the other lifts but definitely the first. You can also use a bike, or elliptical to warm up.

What you do is you ramp your weight up to your working sets.

For example:

2x5xbar (sets x reps x weight)
1x5x85
1x3x125
1x2x155

And the working set weight would be 175.

If you are lifting your working sets under 150 I would cut out the 3rd warmup set of 1x5 because it wont be needed.

Rest interval

As for the rest interval, Rippetoe suggests 1-2 minutes for the worksets, with no rest needed for warmups. Typically the workout takes me about 40 minutes, a little longer then you would think when looking at it. When I add my abs in it can run to 50 or so. So as for the guy saying it should take 10, you have no idea what you are talking about.

The Lifts:

For more info on the lifts, including videos vist here:

FAQ:The Lifts - Starting Strength Wiki

The Diet:

If you are bulking, which is what people usually do on this program, you need to be eating like there is no tomorrow. 3000-4000 calories a day. Make sure you get 1 to 2 x your bodyweight in protein (in grams) and more than that in carbs. Mark Rippetoe also suggests that you drink up to a gallon of milk a day and plenty of water.

Your bulk could be clean but its hard to do so. I suggest just going all out and getting any protein you can get your hands on. For example lean grilled chicken and egg whites is best but if you want to gain that muscle fast then ground beef, steaks, whole eggs, cheeses etc is great. Eat a lot of oats, pasta, wheat bread, yogurt, cottage cheese, tuna, etc.

Make sure you get a huge breakfast. Mark recommends 4 huge meals a day with breakfast being the largest. Make sure all your meals have plenty of both carbs and protein! Then an hour later eat a meal. Its also good to eat a snack before bed. Just remember to get big you need to eat big because eating is 90% of your muscle gains.

For a more detailed guide, you can buy his book at
The Starting Strength Website - Strength Training Information

Or use the Wiki
Starting Strength Wiki

villin · 06-20-2009, 11:48 PM

Who's Mark Lickatoe?

Sheikh · 06-20-2009, 11:55 PM

That's fine and dandy ... but what about if you want to lose fat ?

Any cardio ?

How long on this program, before changing it up ?

I think variety is important ....

Can you summarize who this type of work-out is best geared for?

Looks like a powerlifter routine.

Sheikh · 06-20-2009, 11:59 PM

Another thing .... sometimes when I do a really great squat work-out, I literally walk funny and my legs take days to recover .

So how can I go back to squats when I can barely walk ..

eternal403 · 06-21-2009, 12:02 AM

Originally Posted by Bettie

That's fine and dandy ... but what about if you want to lose fat ?

Any cardio ?

How long on this program, before changing it up ?

I think variety is important ....

Can you summarize who this type of work-out is best geared for?

Looks like a powerlifter routine.

I've been on it for about 7 months, and I still haven't had to change it up. You very rarley do. Once you do outgrow the novice program, there is an intermediate level aswell.

This isn't designed to lose weight. Just up strength and/or add mass. Cardio and all are seperate programs.

I'm going to write one up for HIIT soon too. That one I promise will drop more weight than anything else you've ever tried or even seen. If you can get through your first session without throwing up, join the Olympic swim team.

eternal403 · 06-21-2009, 12:04 AM

Originally Posted by Bettie

Another thing .... sometimes when I do a really great squat work-out, I literally walk funny and my legs take days to recover .

So how can I go back to squats when I can barely walk ..

That question I can't answer without seeing you do them. There's too many factors (like bad form) that can cause it.

If you are doing them right, then that's what you want. The ol' sayin' no pain, no gain is never more true than with this program. DOMS are just the nature of the beast.

You can also cut down DOMS a fair bit by cutting things like sugar from your diet, and getting a ton of sleep.

Sheikh · 06-21-2009, 12:04 AM

I come from the bodybuilding culture, but beginning to think it's just not the best for overall fitness, flexibility, and what not ( if you're not on roids or don't have bodybuilder genetics)

Where are the pull-ups ? Why just chin-ups ?

Sheikh · 06-21-2009, 12:05 AM

Originally Posted by eternal403

That question I can't answer without seeing you do them. There's too many factors (like bad form) that can cause it.

If you are doing them right, then that's what you want. The ol' sayin' no pain, no gain is never more true than with this program. DOMS are just the nature of the beast.

You can also cut down DOMS a fair bit by cutting things like sugar from your diet, and getting a ton of sleep.

Oh yes, it's DOMS - delayed muscle something.

I do them in correct form.

I've been bodybuilding for years -

eternal403 · 06-21-2009, 12:13 AM

Originally Posted by Bettie

I come from the bodybuilding culture, but beginning to think it's just not the best for overall fitness, flexibility, and what not ( if you're not on roids or don't have bodybuilder genetics)

Where are the pull-ups ? Why just chin-ups ?

LOL! The great war begins.

Many people say body builders don't do them correctly. They have a modified squat to build mass, not increase strength. The squat in this program is an Olympic Barbell squat. A lot different than a bodybuilding style squat.

This squat will increase flexibility like you wouldn't believe. I take a Yoga class before each BJJ class, and this program has done just as much for me, if not more in terms of flexibility than Yoga has.

All these answers can be found on that link I posted.

eternal403 · 06-21-2009, 01:08 AM

Bodybuilding.com - Chris Scarborough - Squat Comparison (Front View) -- Part 2.

Here, Bettie. I just found a good article on the difference between the two squats. Good read.

**fullerene** · 06-21-2009, 08:32 AM

Originally Posted by Bettie

Another thing .... sometimes when I do a really great squat work-out, I literally walk funny and my legs take days to recover .

So how can I go back to squats when I can barely walk ..

You're using too much weight.

TurdTenderloin · 06-21-2009, 08:43 AM

Pics or GTFO

eternal403 · 06-21-2009, 05:02 PM

Originally Posted by fullerene

You're using too much weight.

If she can complete her work sets, it's not because she's using too much weight.

Sheikh Zubeer · 06-21-2009, 05:06 PM

^^

He ...

Bettie is my admin account.

I get a sick burn after doing ascending sets of squats.

275 ibs max

eternal403 · 06-21-2009, 05:12 PM

Originally Posted by Sheikh Zubeer

^^

He ...

Bettie is my admin account.

I get a sick burn after doing ascending sets of squats.

275 ibs max

HAHAHAHA shit... I thought you were a chick all this time. I guess that's why the FAQ says you're NOT hot, huh?

BTW what do the colored user names mean?