***Rippetoe's Starting Strength (and other Ripp novice programs) FAQ***

[LadyLore420]

Unfortunately Farley, my rotator cuff only allows for one maximum effort upper body movement before it's toast. After any press all I can do to get it to STFU is 8 sets of pulls and some rotational stretching.

I was gonna try 5x5 with paused squats and just see how fast I can increase those.

I hit 2x BW on squat last night! Now for the long grind to a triple plate squat.

[Farley1324]

Unfortunately Farley, my rotator cuff only allows for one maximum effort upper body movement before it's toast. After any press all I can do to get it to STFU is 8 sets of pulls and some rotational stretching.

I was gonna try 5x5 with paused squats and just see how fast I can increase those.

I hit 2x BW on squat last night! Now for the long grind to a triple plate squat.

Excellent squat!

Also, I can't help but stare and lol at the guy pretending to do tricep extensions in the background.

[jhaydac12]

Is there a risk of getting hernia when doing this routine? Because I've never lifted this amounts of weights before. I've done this about 2 only and I'm afraid of getting hernia. But do excercise belts help?

[Farley1324]

Is there a risk of getting hernia when doing this routine? Because I've never lifted this amounts of weights before. I've done this about 2 only and I'm afraid of getting hernia. But do excercise belts help?

It is possible to get a hernia doing any strenuous exercise, I suppose.

Start light, use proper form. Take form check videos and post them in the exercise section. You'll be fine.

http://forum.bodybuilding.com/showth...hp?t=142333271

[DanM95]

I have just started SS beginner/novice programme, I'm 19 years old, 5 foot 9 and a half (175.6cm), 9 stone 6 pounds (59kg), and looking to gain mass/muscle. I'm currently into my second week on the programme (3x a week, 3 sets 5 reps on all exercises) and am lifting about 60 pounds on all exercises, Squat, Dead lift , bench, ovr head press. I'm taking in around 2500-2700 calories a day (is this ok even though I'm a low weight). And I incorporate protein through sources like, Turkey, Chicken, Greek yogurt, Cottage Cheese etc, Fats from, Almonds, Peanutbutter etc, Carbs from, Brown bread, potatoes, etc. am I doing this correctly guys? Thanks, Dan

[Farley1324]

I have just started SS beginner/novice programme, I'm 19 years old, 5 foot 9 and a half (175.6cm), 9 stone 6 pounds (59kg), and looking to gain mass/muscle. I'm currently into my second week on the programme (3x a week, 3 sets 5 reps on all exercises) and am lifting about 60 pounds on all exercises, Squat, Dead lift , bench, ovr head press. I'm taking in around 2500-2700 calories a day (is this ok even though I'm a low weight). And I incorporate protein through sources like, Turkey, Chicken, Greek yogurt, Cottage Cheese etc, Fats from, Almonds, Peanutbutter etc, Carbs from, Brown bread, potatoes, etc. am I doing this correctly guys? Thanks, Dan

Not every lift is 3x5.

Power cleans?

Watch your bodyweight to see how much you gain each week. You probably want 0.25-0.5 kg bodyweight gain each week. Track your food with one of the online sites like my fitness pal or fitday.

Read the stickies in the nutrition section.

[DanM95]

Not every lift is 3x5.

Power cleans?

Watch your bodyweight to see how much you gain each week. You probably want 0.25-0.5 kg bodyweight gain each week. Track your food with one of the online sites like my fitness pal or fitday.

Read the stickies in the nutrition section.

Sorry bro shoulda been more specific on the Deadlift sets and reps. Do you think in lifting enough to gain muscle? I definitely see bigger biceps and broadness in shoulders. Also I seem to be developing a small belly that gets worse after eating, but what do I do about that I'm only 9 and half stone?. I did create this log back in late june/july whilst eating 2300-2600 calories a day - Saturday 28th June - 9 stone Sunday 29th June - 9 stone Monday 30th June - 9 stone 1 Tuesday 1st July - 9 Stone 6 Wednesday 2nd July - 9 Stone 4 Thursday 3rd July - 9 Stone 4 Friday 4th July - 9 Stone 5 Saturday 5th July - 9 stone 11 Sunday 6th July - 9 stone 8 Monday 7th July - 9 stone 6 Tuesday 8th July - 9 stone 5.6 Wednesday 9th July - 9 stone 6 Thursday 10th July - 9 stone 5.8 Friday 11th July - 9 Stone 4.6

[Farley1324]

Sorry bro shoulda been more specific on the Deadlift sets and reps. Do you think in lifting enough to gain muscle? I definitely see bigger biceps and broadness in shoulders. Also I seem to be developing a small belly that gets worse after eating, but what do I do about that I'm only 9 and half stone?. I did create this log back in late june/july whilst eating 2300-2600 calories a day - Saturday 28th June - 9 stone Sunday 29th June - 9 stone Monday 30th June - 9 stone 1 Tuesday 1st July - 9 Stone 6 Wednesday 2nd July - 9 Stone 4 Thursday 3rd July - 9 Stone 4 Friday 4th July - 9 Stone 5 Saturday 5th July - 9 stone 11 Sunday 6th July - 9 stone 8 Monday 7th July - 9 stone 6 Tuesday 8th July - 9 stone 5.6 Wednesday 9th July - 9 stone 6 Thursday 10th July - 9 stone 5.8 Friday 11th July - 9 Stone 4.6

How much bodyweight do you gain each week, on average?

I don't know WTF a stone is and I'm not looking up conversions for it. lbs or kgs

Just do what I said. Track your nutrition every day, watch your scale, aim for 0.25-0.5 kgs of bodyweight gain per week, and read the stickies in the nutrition section.

And of course follow SS the way it is written.

[JichaelMordan]

can i do good mornings instead of back extensions/ghr because i lack the equipment to do those and i dont wanna do them on an exercise ball in the corner of my weight room (lol)

also, straight back or round back good mornings? rip says rounded gms are good for injury prevention if you accidentally round your back on a deadlift or you cant pick an object up with a round back

[Lionaround]

I think I'm down for this program.

I spent the last 3 months building up my whole body at home.

My only issue is, what could I swap out the pullups/ chinups for ? I have no way of doing these.

[Farley1324]

I think I'm down for this program.

I spent the last 3 months building up my whole body at home.

My only issue is, what could I swap out the pullups/ chinups for ? I have no way of doing these.

What are you using for the squats?

[Lionaround]

What are you using for the squats?

A barbell.

[Farley1324]

A barbell.

What rack?

[Lionaround]

What rack?

Lol, no rack. I'm not squatting enough to warrant one but I'm aware that with this program I'll need to get to the gym instead of home workouts eventually and quite soon probably. If I had the money for Olympic plates etc I'd probably do that but that's not an option juts now.

I've been working with the bare bones, spinlocks plates, barbell, EZ bar, dumbells.

[Farley1324]

Lol, no rack. I'm not squatting enough to warrant one but I'm aware that with this program I'll need to get to the gym instead of home workouts eventually and quite soon probably. If I had the money for Olympic plates etc I'd probably do that but that's not an option juts now.

I've been working with the bare bones, spinlocks plates, barbell, EZ bar, dumbells.

How are you getting the weight onto your back?

With no rack your problem isn't inability to do chinups, your problem is inability to do the squats. I mean, can you clean, press, and lower your squat weight onto your back, or what?

[Lionaround]

How are you getting the weight onto your back?

With no rack your problem isn't inability to do chinups, your problem is inability to do the squats. I mean, can you clean, press, and lower your squat weight onto your back, or what?

Well I'm having to essentially do a clean and jerk to get it in position - not ideal and I can't keep doing it cos when the weight gets heavier I'm not going to be able to do it safely.

So I guess you've highlighted that I need to go to the gym to do this program really. I have an offer to go back for free (no sign up just now) .

[chermanmal]

this program should be dubbed "losing strength"

[HYMENATOR]

this program should be dubbed "losing strength"

Hey! I represent that comment!

[Shado23459]

Great thread

[GinjaNinja85]

this program should be dubbed "losing strength"

hey! I represent that comment!

yndtp

[GinjaNinja85]

30 workouts into SS & my progress is...

Squat 88-253lbs
Bench 88-171lbs
Deadlift 132-298lbs
Press 77-127lbs
Power Clean 88-138lbs

Had a 3 week break but managed to get my numbers back since and more. I had 4-5 months out of the gym and this program is awesome for re acquiring strength after a lay off. I've introduced light squats on Wednesdays and am entering the final weeks of the program where I'll be shooting for all time PRs. Will update thread on completion!

Back to update thread on completion! I incorporated this program alongside boxing training 2-3x a week so the only way I could make it work in terms of recovery, was to do 1on, 2off, so SS workout A - boxing - rest - SS workout B - boxing - rest -repeat. I stopped doing light squats and managed to complete the program that way. After 45 workouts and 5 months, albeit with a short injury set back, I have decided to move on to Texas Method.

My progress;
Squat 3x5x88 - 2x3x276lbs
Bench 3x5x88 - 6x182lbs
Deadlift 5x132 - 5x325lbs
Press 3x5x77 - 7x143lbs
Power Clean 5x3x88 - 5x3x143lbs

Some vids...

PCs


Bench


Squat


My bodyweight has gone from 180-200lbs, my strength is back up near to my old levels, and I'm a big fan of the program for acquiring and re-acquiring strength. I didn't do the program exactly as outlined. I had to reduce workout frequency because of the boxing training affecting my recovery. I used the Greskull LP rep scheme on pressing with the last set being AMAP. I also started to use the back off method on squats as outlined in Practical Programming 3rd edition, but for reasons that were not the fault of the program, that didn't work. Left with the choice to reset and go again, or move on, I've decided to start moving on to TM, and to now introduce power snatches, T Bar Rows and BB curls to my programming. Despite my changes, I give the SS program a lot of credit for my results, which I'm happy with. Thanks to the author Mark Rippetoe and to Farley for giving this program a platform on BB.com.

[Farley1324]

Videos aren't working for me, just an FYI, not sure if it's me or them.

But good job.

[GinjaNinja85]

Videos aren't working for me, just an FYI, not sure if it's me or them.

But good job.

They should be working. I dunno. Thanks

[kurse196]

for deadlifts does it matter whether its done conventional or sumo?

[Farley1324]

for deadlifts does it matter whether its done conventional or sumo?

Preference for conventional for sure but if you want to pull sumo I don't think anybody will really complain, so long as you are doing the power cleans

[unibench]

Just wondering when i will start seeing results in weight gain? i haven't put on any weight in the first two weeks of this program even with eating a lot more than i usually do. Is this because of the relatively easy weights that you start off on? if it is then i guess as the weight gets harder i will put on more weight?

[Farley1324]

Just wondering when i will start seeing results in weight gain? i haven't put on any weight in the first two weeks of this program even with eating a lot more than i usually do. Is this because of the relatively easy weights that you start off on? if it is then i guess as the weight gets harder i will put on more weight?

How many calories are you eating per day?

Weight gain has basically nothing to do with how easy, or difficult, the weights are. Weight gain is eating enough vs not eating enough.

[unibench]

How many calories are you eating per day?

Weight gain has basically nothing to do with how easy, or difficult, the weights are. Weight gain is eating enough vs not eating enough.

i calculated 2700 calories for my weight at 67kg and height 6ft 2. So i have been eating around that number (not been counting calories everyday)

[Farley1324]

i calculated 2700 calories for my weight at 67kg and height 6ft 2. So i have been eating around that number (not been counting calories everyday)

Track it every day.

If you haven't gained any weight after 2 weeks, you need to up the calories.

[unibench]

Track it every day.

If you haven't gained any weight after 2 weeks, you need to up the calories.

Okay thanks! I've counted todays and i'm above 2700 so i guess we will see. How much weight is good progress in 2 weeks?