Starting Strength?

[TheWrestler34]

Hey guys I'm a high school wrestler and I'm starting serious weightlifting for the first time. Would Mark Rippetoe's starting strength be a good program to start with if I'm trying to get stronger and gain muscle mass? Do you know anyone who has had success with this program? How much weight and strength did they gain? Thanks

[cumminslifter]

yes it is a very good routine. start it and eat a 10-20% surplus and your set

[TheWrestler34]

Thanks repped

[DetMatthews]

I think SS is great for wrestling. You'll gain some weight if you eat enough, definitely. But because of the low volume, a LOT of strength will come with it. Also, because of the frequency of squat, deadlift, and power clean, your hips are trained a ton, which is the most important part of wrestling.

Abs and upper back are also critical to wrestling and aren't covered in the SS template, so do some ab work at the end of every workout (hanging leg raises, planks) and do some weighted chins (3xfailure) after deadlift on those days. You can also do frequency chins (1/2 of your max, 6-7 times a day, 5-6 days a week) which should cover the upper back pretty well. Same can be done with pushups without interfering with your bench or military press, as long as the sets are kept easy.

Might want to invest in a neck harness as well.

[TheWrestler34]

So how much weight can I expect to gain?

I think SS is great for wrestling. You'll gain some weight if you eat enough, definitely. But because of the low volume, a LOT of strength will come with it. Also, because of the frequency of squat, deadlift, and power clean, your hips are trained a ton, which is the most important part of wrestling.

Abs and upper back are also critical to wrestling and aren't covered in the SS template, so do some ab work at the end of every workout (hanging leg raises, planks) and do some weighted chins (3xfailure) after deadlift on those days. You can also do frequency chins (1/2 of your max, 6-7 times a day, 5-6 days a week) which should cover the upper back pretty well. Same can be done with pushups without interfering with your bench or military press, as long as the sets are kept easy.

Might want to invest in a neck harness as well.

[Jasonk282]

So how much weight can I expect to gain?

That comes from your diet.

SS was designed for young high school athletes...you'll do just fine on it.

[TheWrestler34]

I cant really gain weight from eating "healthy food" so should I just eat everything in sight?

[lth1991]

If it fits your macros

[Jasonk282]

I cant really gain weight from eating "healthy food" so should I just eat everything in sight?

At 15...yes.

BTW...do you know how many cals you need to maintain your current weight?

[TheWrestler34]

I just looked it up and I need about 3000 calories a day to gain weight. How many meals should I eat, what should be in those meals? etc. Examples would be greatly appreciated

[Jasonk282]

I just looked it up and I need about 3000 calories a day to gain weight. How many meals should I eat, what should be in those meals? etc. Examples would be greatly appreciated

Head over to the nutrition forum.

[lth1991]

It really doesn't matter in my opinion how many meals it takes to get those 3,000 calories just make sure you do. If you're still not gaining then up it slightly.

Just make sure you've got a good source of protein, carbs and fats with each meal I wouldn't be too concerned with where they're coming from at this stage

ENJOY YOUR FOOD

[TheWrestler34]

Thanks everyone for your help