If you are a newcomer to the weights looking to add muscular bodyweight, read this

[YuMadThough]

If i didnt bother too much about diet and just ate when i felt like it instead of pushing myself as if i was on a strict bodybuilding diet.

Am i right in saying that i wont be able to gain strength much and up my big lifts weekly due to not eating excess calories daily?

Taking in mind im an ecto.

You need the huge amount of calories in order to ramp the weight up right?

[ipvrf]

Hi got a quick question about this program. I work the following schedule and was wondering if this program can be modified.

Sun off
Mon off
Tue off
Wed off
Thur Working 13 hours
Fri Working 13 hours
Sat Working 13 hours

Does anyone have any suggestions on how I can allocate my workout times? Im a pretty thin guy so I think I really need to do some sort of Mass building workout so I have something to cut and define later. As far as BF% goes I only have my lower abdomen left that I would want to take care off, so that is something I need to include or keep in mind in how I work this program.

Thanks for your help

Currently at 159lbs, 31 yrs old, 5'10 BF about 11% to 12% w/ pocket of fat around waist { Have to get rid of this }

[SizeBuilding]

Hoollllllllllldddddddddddd on a minute

You're telling me to do only 5 reps and 3 sets????

Only 5 reps????

Ive heard the debate about doing max weight at roughly 8 reps ... or going to failure by lowering the weight and doing 12 reps.... (both call for at least 4 sets)

But whats with doing only 5 reps and 3 sets? That doesn't seem like much of a workout.

[kethnaab]

it is a beginner's workout. 3x5 is a good starting point for developing strength and muscle mass. Also note, most of the "4 sets, 12 rep" protocols call for hitting the muscle 1x per week. The frequency in this workout is higher.

[ucablca]

Just wanted to say, awesome picture of the pendlay bent row. I'm going to try this for the first time at the gym today (also first time doing the press), and your step-by-step description is great. I've been practicing at work (w/o a bar) and even though I look ridiculous I think that I will have a good idea of what to do.

My only concern is the power clean. I read the power clean section in the book and watched the video you posted, but I'm a bit nervous to try this for the first time at a gym. I'd like to mix up the power clean/p. bent row on my b workouts. I don't really have a question about it, but I've never seen one done in person. Maybe I should just go for it.

[Canadian Iron]

More powerclean vids:

http://www.webs.uidaho.edu/strength/power_clean.htm
http://www.crossfit.com/cf-info/excercise.html
http://www.aceathlete.com/hatch/video.htm
http://www.uwlax.edu/strengthcenter/...ideo_index.htm

[ucablca]

Awesome, thanks!

[YuMadThough]

Hoollllllllllldddddddddddd on a minute

You're telling me to do only 5 reps and 3 sets????

Only 5 reps????

Ive heard the debate about doing max weight at roughly 8 reps ... or going to failure by lowering the weight and doing 12 reps.... (both call for at least 4 sets)

But whats with doing only 5 reps and 3 sets? That doesn't seem like much of a workout.

If you do 150lbs 3x5

Stay dedicated and work upto 260lbs 3x5 providing you eat enough, u will be bigger simple as really lol.

[ucablca]

What is the opinion on high intensity interval training for off-days (cardio) while doing this program? I ask because I don't want to stray away from the program, yet I'd like to maximize fat loss while gaining muscle. I'm eating in excess of 3000 calories a day and I'm 6'2" 204lbs. Thanks!

[kethnaab]

I would take it easy on the HIIT. If you do cardio, do it low-intensity instead, for fat burning.

I love HIIT, but you cannot possibly train legs hard every single day and expect to succeed, IMHO.

[siamesedream]

What's the intensity scheme like on this program? Is there a certain percentage of your 1RM you're supposed to be working at when you begin to fail and ramp down?

[kethnaab]

it is individual. it is a linear progression system so you fail "when you fail"

It is generaly advised to figure out your 5-RM for a variety of exercises, start a little below that, and begin working your way up, trying to add weight each workout

[reyalp]

mods: why is this not a sticky?

[reyalp]

What's the intensity scheme like on this program? Is there a certain percentage of your 1RM you're supposed to be working at when you begin to fail and ramp down?

I've been doing this program for a little while (first workout was 5/17/06), and the only thing that really feels intense is the squats. Everything else is moving right along, though, so it's all good

[Dr Miscer]

i dont quite understand how the warm up works? can someone clarify

[Tad_T]

Rippetoe recommends that you first warmup by doing a few minutes on the bike prior to starting your workout. Then you should do warmup sets for each exercise. He says, "As a general rule, it is best to start with the empty bar (45 lbs.), determine the work set or sets, and then divide the difference between them into even increments. Some examples are provided in figure 5." (pg. 196)

These are the examples he provides.

Squat
45 x 5 x 2
95 x 5 x 1
135 x 3 x 1
185 x 2 x 1
225 x 5 x 3 <--Work Sets

Bench Press
45 x 5 x 2
85 x 5 x 1
125 x 3 x 1
155 x 2 x 1
175 x 5 x 3 <--Work Sets

Deadlift
135 x 5 x 2
185 x 5 x 1
225 x 3 x 1
275 x 2 x 1
315 x 5 x 1 <--Work Set

Press
45 x 5 x 2
75 x 5 x 1
95 x 3 x 1
115 x 2 x 1
135 x 5 x 3 <--Work Sets

Power Clean
45 x 5 x 2
75 x 5 x 1
95 x 3 x 1
115 x 2 x 1
135 x 5 x 3<--Work Sets

He also says, "The warmup sets serve only to prepare the lifter for the work sets; they should never interfere with the work sets. As such they should be planned with this in mind. The last warmup set before the work set should never be so heavy that it interferes with the work set, but heavy enough that it allows the lifter to feel a heavier weight before he does the work sets. It might only consist of one or two reps even though the work sets are five or more reps."

[kethnaab]

bumping this...lots of Rippetoe questions. I'd like to see this stickied.

[Andrew.Cook]

I would second the sticky thing, but I think that would be a slow death to an otherwise helpful thread... no worries, you will have LOTS of chances to put up the same info over and over! In fact, maybe I'll start another "questions about Rippetoe's" thread right now.

[kethnaab]

hahaha...no kidding

[latrell]

bumping this...lots of Rippetoe questions. I'd like to see this stickied.

the reason this isn't getting the replies and needs the bumping is because theres a thread exactly like this lol...

[mjw8204]

Making it stickied would be a sure way for it to never be read again.

[Andrew.Cook]

the reason this isn't getting the replies and needs the bumping is because theres a thread exactly like this lol...

Or more correctly there is a new thread for every new guy who has a question

You should have to search 100 times before you are allowed to start a thread on here, lol.

[djw46810]

On the first post it says to wait a few weeks before adding arms, but you also say that you added dips and chins to the workouts. Im just about to start this workout, but ive been doing weighted dips and chins for a while, so should I start out with them or wait a few weeks? Thanks

[Canadian Iron]

On the first post it says to wait a few weeks before adding arms, but you also say that you added dips and chins to the workouts. Im just about to start this workout, but ive been doing weighted dips and chins for a while, so should I start out with them or wait a few weeks? Thanks

It doesn't matter, do what you want, they are one of the most unimportant pieces of the program.

[TheVirtualTaco]

Bump

[Ace_frehly]

Hoollllllllllldddddddddddd on a minute

You're telling me to do only 5 reps and 3 sets????

Only 5 reps????

Ive heard the debate about doing max weight at roughly 8 reps ... or going to failure by lowering the weight and doing 12 reps.... (both call for at least 4 sets)

But whats with doing only 5 reps and 3 sets? That doesn't seem like much of a workout.

You are missing the point of the program. The point is every time you do an exercise...you increase the weight either 5,10, or 2.5lbs. So every single workout is progressively more difficult. So will the workouts be easy at first? Absolutely..unless you start the weights too high. Will they be easy in 6 weeks? Hell no they won't! If you don't believe me check my journal.
3x5 light weight = easy
3x5 5rm = difficult, exhausting, and make you huge

[Q-Ball83]

quick question

i tried to read all of this thread but ill be honest i skipped a page or two so i might have missed it

i just started this program and i notest you said "don't **** with the program" but you sort of did, you added chins and dips... I'm assuming you did this because you know damn well there's too many morons who will not listen to anyone and say"well there's no arm work, it must me crap" but im not one of those and i find the workout a lot with out them, at least for starters, is it ok to drop the chins and dips for the first month or so? or do i need them to get best results(also dips really bother my sholders, i hurt my right sholder playing baseball when i was a kid and i've never fully recoverd)

thank you in advance for your help

p.s. keth and canadian iron rock!!

[stillzemmy]

monday will be my 4th week of rippetoes program.

My benchpress is sorely lagging, I've failed my 150x5x3 benchpress for two workouts now. Everything else seems to be coming along nicely. I squatted 185 today and deadlifted 235.

Would you more experienced guys(keth,canadian) recommend I drop my bench weight down to 140 and work my way back up? With say, 2lbs per workout? I'd have to get some micro plates, but thats not a big deal. Previously I have been jumping 5lbs per workout and obviously thats just too much for my benchpress to handle.

thanks!

[Tad_T]

If it were me, I would drop to 130 - 135 and then halve the jumps and go with 2.5 lbs or so.

[Canadian Iron]

there's too many morons who will not listen to anyone and say"well there's no arm work, it must me crap" but im not one of those and i find the workout a lot with out them, at least for starters, is it ok to drop the chins and dips for the first month or so?

It's definitely fine to drop the dips and chins.
Your reasoning is correct.
Keeping the core lifts moving upwards is the goal and focus.

Good luck!