Rippetoe Workout for 16 year old beginner?

[Metalhead117]

I'm just about to turn 17 and my main goal is to put on muscle mass. I don't have much experience lifting weights. Really just a few months here and there of following a workout program. Is this a program that I could make some promising mass gains on? I am about 6'0, 157lbs and dont have much muscle on me.
Thanks

[DuLac]

From what I've read of the program, it is designed exactly for someone in your position.

Just make sure you are doing it correctly, with proper form, and with appropriate weight. Everyone recommends getting the actual book and reading it, since there is information inside that isn't really available on the internet.

[brudman]

From what I've read of the program, it is designed exactly for someone in your position.

Just make sure you are doing it correctly, with proper form, and with appropriate weight. Everyone recommends getting the actual book and reading it, since there is information inside that isn't really available on the internet.

This and eat a lot. (Stuff yer face). 3500-5500 calories a day depending upon your genetics etc. Mark even recommends GOMAD.

[Metalhead117]

This and eat a lot. (Stuff yer face). 3500-5500 calories a day depending upon your genetics etc. Mark even recommends GOMAD.

By eating that much will I end up putting on a lot of fat as well as muscle or more of the latter?

[brudman]

By eating that much will I end up putting on a lot of fat as well as muscle or more of the latter?

More muscle. You will put on fat if you eat a bunch of garbage. However I can't stress the importance of getting enough calories to you enough my friend. There are people on this forum all the time that have lifted as many as 8 years with no gains due to insufficient caloric intake. If you eat like an average guy your age, it's still not enough. I know you think you eat a lot, but I am talking big portions 5-6x a day. That is what produces gains. You won't get fat as long as you progress in your lifts and work hard.

[liftingbuddy1]

By eating that much will I end up putting on a lot of fat as well as muscle or more of the latter?

Don't expect to get away with all muscle gains and no fat. Fat gain will definitely result from a high caloric intake. Not everyone starts off with 5500 kcal per day being the standard because everyone's body is different. IMO, if you want to try and limit your fat gain, start off with a bit above your maintenance caloric intake and then slowly add an additional 500 cals and see how that plays out. If you are not gaining, even with the additional 500 cals, add a bit more (trial and error here). In the same respect, drop some cals if you feel that you are going more fat than you would like. Also, fatigue will eventually build up as the weeks go by, especially since you are going to be slapping on more and more weight to the bar by the workout. Monitor your fatigue and back off when needed. I've read countless accounts of people who pushed too much on this routine and have ended up severely injured. I am not trying to scare you, but am emphasizing that you should implement common sense in your training. Forget about all the fools on this forum who will say that you have to "go heavy or go home." It is your body, man.

FWIW, I've ran the program twice and the strength gains are good. I really hope you read my reply and follow the nutritional advice because it has far more value than the "eat everything in sight" response that most beginners typically will get from this forum.

Good luck.

Mike

[RickMuscle]

By eating that much will I end up putting on a lot of fat as well as muscle or more of the latter?

You are going to put on some fat. Just keep in mind that getting big is all about eating. You can do Rippetoe's program or any program for that matter until your arms fall off but, if you aren't eating right you won't get much bigger.

[PopOverride]

Same situation, I'm 15 and have been following it for just over a month, while doing cardio everyday and not eating too many calories...It still works very well. I've been moving up in weights faster than most of my friends who lift with unorganized schedules/routines.

[Metalhead117]

Thanks for the advice guys! Just two more questions...Do I eat the 3000 or so calories everyday or just the days I workout? Also, how often should I do cardio?

[liftingbuddy1]

Thanks for the advice guys! Just two more questions...Do I eat the 3000 or so calories everyday or just the days I workout? Also, how often should I do cardio?

Eat around 3k every day. As far as cardio is concerned, if you can handle doing some light cardio, then do it, but assess how your body will deal with the program itself. Squatting 3x a week can really take a tole on your body and your recovery, so a lot of cardio will likely impede recovery.

Mike

[Metalhead117]

Will arm size still go up being that no exercise directly attacks the arm muscles?

[DuLac]

Yes, that is the power of the compound exercises that this workout stresses.

If you're concerned about arm size, there is a variant of the basic program called 'The Wichita Falls Novice Program ' listed on the wiki for Starting Strength:

http://startingstrength.wikia.com/wi...inner_Programs

You'll note it involves chinups and pullups, which should help to give more attention to the arms.

Wichita Falls Novice Program

Monday
Squat 3x5
Bench press/press 3x5 (alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday
Squat 3x5
Press/bench press 3x5 (alternating)
Deadlift 1x5/Powerclean 5x3 (alternating)

Friday
Squat 3x5
Bench press/press 3x5 (alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

[ThiZzNation925]

Will arm size still go up being that no exercise directly attacks the arm muscles?

Yes. The amount of size you gain is something we can't tell you, because we don't know your body and your specific genetics. But yes, arm size will be noticeable if you:

-Eat right (3000-4000 calories a day)
-Sleep right (7-8 hours every night)
-Train right!!!! Don't f*ck with the program. It's already carefully mapped out by a professional strength training coach.

[Jonty007]

I look at those workouts...and its 3 exercises per workout...these will last like 30minutes?
Could we just do anything after that 30min? like more arm work or leg work?

[eedre]

By eating that much will I end up putting on a lot of fat as well as muscle or more of the latter?

Not if you are also lifting at the recommended intensity. Your body will redirect most of your intake to recovery.

[DuLac]

I look at those workouts...and its 3 exercises per workout...these will last like 30minutes?
Could we just do anything after that 30min? like more arm work or leg work?

You're 16, you have almost no knowledge of training.

You want to change the program developed by Mark Rippetoe. Here are his credentials:

Mark Rippetoe, CSCS is the owner and general manager of Wichita Falls Athletic Club, CrossFit Wichita Falls and Performance Sports Conditioning. He has 25 years experience in the fitness industry and 10 years personal experience as a competitive powerlifter. He has coached athletes in barbell and strength sports since 1980. He was in the very first group to sit for the NCSA's Certified Strength and Conditioning Specialist exam in 1985, and has been continuously certified since then. He was certified by USA Weightlifting as a Level III Coach in 1988, and currently holds the Senior Coach certification. He has coached numerous national level competitors, and many thousands of people interested in improving their health and strength. He also has a ballin last name.

Here is his self description:

I have doing the [clean and jerk and the snatch] as a part of my training since 1979. I was a competitive powerlifter, but we snatched and c&jed as a part of training with Bill Starr. I have snatched 82.5 and C&Jed 105 as lifts that were not my competitive sport. My best clean was 275 many years ago -- power, I believe. I have been coached by Bill Starr, Tommy Suggs, Jim Moser, Dr. Kilgore, Glenn Pendlay, Angel Spassov, Harvey Newton, and many fellow lifters. I have never claimed to be a good weightlifter, but I have coached the lifts since 1984. I obtained my USWF Level III certification in 1988 at the OTC in Colo Spgs with Mike Stone, Harvey Newton, and Angel Spassov on faculty. I obtained my USAW Senior Coach certification in 1999 at the OTC with Lyn Jones, John Thrush, Mike Conroy, et al. I was invited, as an Olympic weightlifting coach, to the Olympic Solidarity course at the OTC in 2000. I have coached and participated in the coaching of Jim Moser, Glenn Pendlay, Dr. Kilgore, several of our national and international-level athletes, and the members of the collegiate team at Midwestern State University (still actively coaching the MSU people) and Wichita Falls Weightlifting from 1999-2006. I still actively coach the sport on a daily basis here at CFWF/WFAC, and the power clean (and occasionally the power snatch) at our seminars around the country every month.

These are his previous PRs at a weight of 220:

Meet squat: 611, (622 got 2 reds, one depth and one politics)
Gym squat: 600 x 3 Both done in a single-ply Frantz suit.

Meet bench: 396 on an easy 3rd attempt after his foot slipped on the 2nd with that weight.

Meet deadlift: 633 on two separate occasions.

PR Total: 1643

Won the Greater Texas Classic at 198 in 1981.
Retired from PL competition in 1988.


Do you think, really, that you're qualified to be altering it in any way, shape or form?

[brudman]

I look at those workouts...and its 3 exercises per workout...these will last like 30minutes?
Could we just do anything after that 30min? like more arm work or leg work?

Squatting 3x a week + additional leg work = you will want to blow your brains out.

A lot of guys say not to mess with it. I might get flamed here, but I'm going to say that a few sets of curls snuck in there won't hurt you if bicep mass is important to you. It won't make that big a diff considering you aren't big/strong enough to do heavy enough weight if you haven't lifted before. I can tell you taht if you are using proper form, tempo, and weight, you won't be done in 30 minutes, and you won't be asking for more at the end once you start to really move weight.

[liftingbuddy1]

Squatting 3x a week + additional leg work = you will want to blow your brains out.

A lot of guys say not to mess with it. I might get flamed here, but I'm going to say that a few sets of curls snuck in there won't hurt you if bicep mass is important to you. It won't make that big a diff considering you aren't big/strong enough to do heavy enough weight if you haven't lifted before. I can tell you taht if you are using proper form, tempo, and weight, you won't be done in 30 minutes, and you won't be asking for more at the end once you start to really move weight.

Good post.

Metal and Jonty, you can add some arm work if you want. As far as messing with the program, it is something that is very, very heavily frowned upon on this forum. However, this program is not magic; Squat + Bench + Deadlift is not some magical formula that will all go to hell if you add some light arm work. If you add some curls in, it will not negate the effects of the heavy compound work that you will be doing. This is common sense here; a bunch of forum parrots will likely say "don't f*** with the program!!," but a few curls will not kill you.

Your workouts may take a bit more than 30 minutes when the weights start to get heavy. In regards to adding more leg work, more leg work will be the last thing on your mind when the Squat weight becomes heavy.

Mike

[Jonty007]

You're 16, you have almost no knowledge of training.



Do you think, really, that you're qualified to be altering it in any way, shape or form?

Not all workouts effect everybody the same...

[Hut*Hut]

I'm just about to turn 17 and my main goal is to put on muscle mass. I don't have much experience lifting weights. Really just a few months here and there of following a workout program. Is this a program that I could make some promising mass gains on? I am about 6'0, 157lbs and dont have much muscle on me.
Thanks

Follow it correctly, including the milk and you'll be a solid 200lb by next summer.

[Hut*Hut]

You're 16, you have almost no knowledge of training.

You want to change the program developed by Mark Rippetoe. Do you think, really, that you're qualified to be altering it in any way, shape or form?

x2. I wonder if this happens in other sports. Do the 16 year old kids who walk into the Kronk say to Manny Steward - 'well the jab is OK like that, but if I stomp my foot twice while I throw I feel like I'll improve quicker'. It's deranged.

Will arm size still go up being that no exercise directly attacks the arm muscles?

Do the chin ups. Chins ups hit the biceps directly, all pressing movements hit the triceps directly. Your arms will grow in proportion to everything else.