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  1. #211
    Registered User YuMadThough's Avatar
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    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?

  2. #212
    Registered User ipvrf's Avatar
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    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 }

  3. #213
    Registered User SizeBuilding's Avatar
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    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.

  4. #214
    HERE WE GO STEELERS!!!!!! kethnaab's Avatar
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    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.
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  5. #215
    Registered User ucablca's Avatar
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    Smile

    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.

  6. #216
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  7. #217
    Registered User ucablca's Avatar
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    Awesome, thanks!

  8. #218
    Registered User YuMadThough's Avatar
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    Originally Posted by 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.

    If you do 150lbs 3x5

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

  9. #219
    Registered User ucablca's Avatar
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    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!

  10. #220
    HERE WE GO STEELERS!!!!!! kethnaab's Avatar
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    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.
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  11. #221
    Banned siamesedream's Avatar
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    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?

  12. #222
    HERE WE GO STEELERS!!!!!! kethnaab's Avatar
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    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
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  13. #223
    Roaming 7500 acres reyalp's Avatar
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    mods: why is this not a sticky?
    In WY for the summer. PM me if you are from around Wheatland!

  14. #224
    Roaming 7500 acres reyalp's Avatar
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    Originally Posted by 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?
    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
    In WY for the summer. PM me if you are from around Wheatland!

  15. #225
    Registered User Dr Miscer's Avatar
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    i dont quite understand how the warm up works? can someone clarify

  16. #226
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    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."
    Patience + Persistence = Progress. (Bill Starr, The Strongest Shall Survive)

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  17. #227
    HERE WE GO STEELERS!!!!!! kethnaab's Avatar
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    bumping this...lots of Rippetoe questions. I'd like to see this stickied.
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  18. #228
    Soap box squatting. Andrew.Cook's Avatar
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    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.

  19. #229
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    hahaha...no kidding

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  20. #230
    Registered User latrell's Avatar
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    Originally Posted by kethnaab
    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...
    Offering online personal training.. please PM for rates and complete info

  21. #231
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    Making it stickied would be a sure way for it to never be read again.

  22. #232
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    Originally Posted by latrell
    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.

  23. #233
    Registered User djw46810's Avatar
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    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

  24. #234
    Banned Canadian Iron's Avatar
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    Originally Posted by 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
    It doesn't matter, do what you want, they are one of the most unimportant pieces of the program.

  25. #235
    The Decider TheVirtualTaco's Avatar
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    Bump
    Lean body mass is my fat burner.

    Disclaimer: I reserve the right to be a complete a**hole at any time.

    Great quotes from BB.com:

    "I disagree with people that says that high reps and low weight do not tone your muscles . High reps (20-30) do something , but I dont know what is it, I hope somebody can tell something about it"
    -- piportil_l4

  26. #236
    Large Ace_frehly's Avatar
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    Originally Posted by 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.
    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
    Last edited by Ace_frehly; 06-20-2006 at 01:33 AM.
    There is no finish line.
    Overtraining happens far less often than laziness.

    Journal:
    http://forum.bodybuilding.com/showthread.php?t=109984461

  27. #237
    Registered abuser Q-Ball83's Avatar
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    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!!

  28. #238
    Registered User stillzemmy's Avatar
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    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!

  29. #239
    Patiently Progressing Tad_T's Avatar
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    If it were me, I would drop to 130 - 135 and then halve the jumps and go with 2.5 lbs or so.
    Patience + Persistence = Progress. (Bill Starr, The Strongest Shall Survive)

    My Journal = http://forum.bodybuilding.com/showthread.php?t=871168

  30. #240
    Banned Canadian Iron's Avatar
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    Originally Posted by MattBrass
    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!

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