***Rippetoe's Starting Strength (and other Ripp novice programs) FAQ***
Continued/revised from previous thread, seen here: [url]http://forum.bodybuilding.com/showthread.php?t=131379243[/url]
Please read all 3 opening posts before making a reply or asking a question.
[B]What is it?[/B]
Starting Strength (SS) is a novice lifting routine written by Mark Rippetoe.
It is also a book called [I]Starting Strength, Basic Barbell Training[/I] (SS:BBT). It was written by Mark Rippetoe and Lon Kilgore. There are three editions of the book. (get the 3rd)
The routine is mentioned in the book, however, the book's primary purpose is to instruct the reader in the basic barbell lifts as well as some common accessory movements. It goes into great detail when explaining not only how to properly perform the lifts but also why they should be performed that way, common mistakes and methods for avoiding and even correcting these mistakes. For this reason I highly recommend the book as a primer to training with a heavy barbell even if you have no intention of ever running the program.
From the Aasgaard Company. They are the publisher and a seller.
[url]http://aasgaardco.com/store/store.php?crn=199[/url]
On Amazon.
[url]http://www.amazon.com/s/ref=nb_sb_noss?url=search-alias%3Daps&field-keywords=mark+rippetoe&x=0&y=0[/url]
Note: Other than SS:BBT there is one other book I universally recommend to just about everybody, beginner or not it does not matter...and that is Bill Starr's [I]The Strongest Shall Survive[/I].
[B]Who is it designed for?[/B]
Starting Strength is best suited for novice trainees who are primarily interested in strength/performance. The "ideal" trainee is a skinny male teenager who wants to get bigger and stronger, especially for athletic purpose. However, it can and does work very well for ANY novice who wants to get stronger. This could be a brand new lifter, somebody who has been 'going to the gym' for years but never followed a solid routine, an iron veteran returning from a lengthy layoff, etc.
Notice I said novice, not beginner. There is a difference. A novice is capable of progressing on a session-to-session basis. Being a novice is not a bad thing, it means you can progress more rapidly than anybody else. Relish the "noob gains" while you can, because if you stick with it making progress will eventually become far more difficult.
A clarification by Mark: [url]http://startingstrength.com/articles/clarification_rippetoe.pdf[/url]
Some common questions:
[B]Can I also build muscle and gain size while on Starting Strength?[/B]
Yes, you can. If you follow the program properly, while gaining bodyweight, you will gain muscle and size. However, SS is a strength routine, if you are primarily after looks and not strength or performance you may want to venture into the Workout Programs section and look for All Pro's simple beginner's routine. It is currently in a sticky at the top of the forum.
[B]How long should I follow SS?[/B]
For as long as you can keep up with the progression.
[B]How do I verify correct form?[/B]
Unfortunately, few personal trainers will be of any help. The same can be said regarding your fellow gym goers. Very few people perform these lifts correctly, and relatively few people even attempt squats, let alone power cleans.
Your best bet is to[U]take video[/U], upload it (YouTube works well) and post it on bb.com for feedback. If you are following SS it would be acceptable to post it in this thread. It is always acceptable to start your own thread in a forum, such as the workout programs or exercises section.
[B]What about diet?[/B]
This depends on your current condition and individual goals. SS is generally best run on a calorie surplus/bulk. I think a minimum protein intake is 1 gram of protein per pound of lean body mass per day, though some people go for 1 gram per pound of total bodyweight as a minimum. For a bulk (calorie surplus where you gain bodyweight) you should aim for gaining at least 1/2 pound of bodyweight per week. For an underweight novice on SS Mr. Rippetoe will suggest an even higher rate of gain than this, at least initially. There is a nutrition sub forum here on bb.com, I suggest browsing around in there at some point, but the most important factors to watch are number of calories above/below maintenance and protein.
Do not rely solely on running the numbers using online metabolic rate calculators and estimates of intake. You can get a baseline that way but the true test is looking in the mirror and standing on the scale. The most consistent time to take a measurement is first thing in the morning. Your body weight can and often does fluctuate by several pounds or more throughout the day. Track it over time and look at it on a weekly and monthly basis.
Useful link: [url]www.fitday.com[/url]
[B]Do not forget to sleep![/B]
Sleep is very important. The big three are diet, routine and rest. 6 hours of sleep per day will hold you back.
[B]Here are some routines. [/B]
They are listed as sets x reps. Thus 3x5 is 3 sets of 5 reps. 1x5 is 1 set of 5 reps. 5x3 is 5 sets of 3 reps.
A repetition, or rep, is performing the movement one time. A set is performing a series of consecutive reps without putting the bar down.
You will always do a warmup. More on that later.
[B]The original/classic Starting Strength[/B]
[U]Workout A[/U]
Squat 3x5
Bench 3x5
Deadlift 1x5
[U]Workout B[/U]
Squat 3x5
Press 3x5
Power Clean 5x3
Training days are 3 per week on non consecutive days.
No, you cannot skip the 'weekend' and fit 7 workouts into a two week period instead of 6.
[B][size=3][color=red]The current Starting Strength program, 3rd edition[/color][/size][/B]
[U]Workout A[/U]
3x5 Squat
3x5 Press
1x5 Deadlift/5x3 Power Clean (alternating)
[U]Workout B[/U]
3x5 Squat
3x5 Bench Press
3x10 Back Extension
3xFailure(15 max)* Chin-ups/Pull-ups (alternating)
Training days are 3 per week on non consecutive days. People commonly use Mon/Wed/Fri, but that is arbitrary. Any 3 days per week with at least one day in between training sessions.
No, you cannot skip the 'weekend' and fit 7 workouts into a two week period instead of 6.
Alternating means that the first time you do workout A, you deadlift. The next time you do workout A, you power clean. And so on and so forth. You still follow the back and forth pattern of doing A, then B, then A, then B, etc, and you still do this 3 times per week without lifting on consecutive days.
Example:
One week: Monday = workout A (w/deadlift). Wednesday = workout B (with chinups). Friday = workout A (with power cleans)
The next week: Monday = workout B (with pullups). Wednesday = workout A (with deadlift). Friday = Workout B (with chinups)
Repeat
*For chinups and pullups you use bodyweight (no weight added), and do three sets of as many as possible, up to 15. If you can do three sets with 15 reps on every set, start adding weight. A "dip belt" is good for this, or you can simply hold small/medium size dumbells between your ankles or knees. If you are unable to do a few bodyweight chinups/pullups you may do negatives and/or assisted chinups/pullups.
[B]Practical Programming Advanced Novice[/B]
[U]Week A[/U]
Monday
3x5 Squat
3x5 Bench Press
Chin-ups: 3 sets for reps or add weight if completing more than 15 reps
Wednesday
3x5 Squat (lighter weight, use 80% of Monday's) OR 3x3 front squats
3x5 Press
1x5 Deadlift
Friday
3x5 Squat
3x5 Bench Press
Pull-ups: 3 sets
[U]Week B[/U]
Monday
3x5 Squat
3x5 Press
Chin-ups: 3 sets
Wednesday
3x5 Squat (lighter weight, use 80% of Monday's) OR 3x3 front squats
3x5 Bench Press
1x5 Deadlift
Friday
3x5 Squat
3x5 Press
Pull-ups: 3 sets for reps or add weight if completing more than 15 reps
^^^This one is a little bit more advanced than Starting Strength. You can tell this because 3x5 squats are only done at full weight 2 times per week instead of 3. If you are on a cut, an older trainee, or maybe aren't a total novice and don't think you can keep up with squatting heavy, adding weight every time, 3x per week, consider the Advance Novice program. Personal note: When I ran this program, I did power cleans on either Mon or Fri, so that I did deadlifts, chinups, and power cleans each one time per week.
[B]The Onus Wunsler[/B]
Workout A
3x5 Squat
3x5 Press
1x5 Deadlift / 5x3 Power Cleans (alternate every other A session)
Workout B
3x5 Squat
3x5 Bench Press
3x10 or 5x10 Back Extensions
Chin-Ups: 3 sets