Rippetoe's Starting Strength

[Lanny14]

you my freind have been negged..










Jk good post and repped.

Repped back on recharge

[ShNiGG]

Finally!

Now everytime time a begginer asks for a routine I can just link this.

[Lanny14]

Alright guys I'm going to bed will check in the morning.

Night

[marzo]

I would probably add dips to workout A and chin/pull ups to workout B

good sticky though

[wrestle445]

What is it?
Rippetoes is a strength program designed by Mark Rippetoe. It is designed mainly for beginners to give them a good strength base.

Who can benefit from it?
Though Rippetoe's is aimed at beginners, anyone can truly benefit from it.

Can I gain mass while on Rippetoe's?
Yes. The routine is aimed towards strength, but you can still make gains off of it so long as you're eating enough.

How much strength can I gain on this program?
You should be getting noticably stronger each workout. Aim to put 2.5 lbs atleast on the bar each workout. If you absolutely can't add weight, do the weight you did last workout while pushing for a few extra reps and then move up next week.

Is Rippetoe's for everyone?
No. Most everyone can benefit from this, but for those who can't, look into one of the beginner routines posted in a sticky.

So here it is.

*do the SAME weight for all 3 sets

Workout A:
Squat-3x5
Bench Press-3x5
Deadlift-1x5

Workout B:
Squat-3x5
Standing Military Press-3x5
Power Cleans(or Bent Over Barbell Rows)-3x5

Week 1:
Day 1: Workout A
Day 2: Rest
Day 3: Workout B
Day 4: Rest
Day 5: Workout A
Day 6: Rest
Day 7: Rest

Week 2
Day 1: Workout B
Day 2: Rest
Day 3: Workout A
Day 4: Rest
Day 5: Workout B
Day 6: Rest
Day 7: Rest

Rotate between weeks 1 & 2.

Good luck!
If you have any questions, feel free to post them in this thread.

take out the bold and italicized part. that is wrong. change it to keep the weight the same, do the normal sets and reps. But then the next workout, add 2.5 lbs.

[rdrb]

Here's a very good paper on Rippetoe's I invite anyone who is interested in it or even doing it to checkout -- http://www.scribd.com/doc/2668412/Ri...g-Strength-FAQ

^^ It's like 140 pages on info over the program.


Also, this is for diet questions on Rippetoes--

Question--

I'm skinny and want to get huge, what should I eat?


You are going to need to eat like mad. Unless you eat junk food and drink Coke constantly, you don't eat enough. As Mark Rippetoe said, he tells his kids that they have to drink a gallon of milk each day and get kicked out of an all-you-can-eat buffet twice weekly.

Do you have the ability to eat 3500-4000 calories EVERY day without consuming tons of junk food? Nothing wrong with eating pizza and a double cheeseburger(or two!) everyday, as long as you keep lifting hard. Dump the candy, soft drinks, donuts, cookies, etc... stuff that is high in calories with no protein or nutritional value. You want "quality" calories.

^^ This is just the beginning of what it says on the link I posted. You get the idea guys. You will need to eat as much as you can to grow and gain muscle on this routine.

[allergic2rice]

ill admit, im shocked this thread was stickied after all those threads explaining Rippes that were pretty long.

thank god one is finally up here

[7399martyn]

finally a rippetoes sticky. GJ OP.

[Confuzzl3dOn3]

Kethnab's Rippetoe's FAQ:

http://forum.bodybuilding.com/showthread.php?t=998224.

Read, re-read, and read it again!!

[seanoh]

theres better beginners routines imo

[KixUK]

Repped op.

[Lanny14]

theres better beginners routines imo

this thread was made to end the 100 threads a day on this topic

[.Locus]

Here goes...

1. There are 3 variations altogether of the Starting Strength program:

The original program -

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press

5x3 Power Cleans

Wichita Falls Novice Program(Unofficial program which Rip teaches at his gym) -

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
2. If you don't manage your work weight for that workout then you have to do the same weight again, if you still don't manage the next workout then you have to try again, all in total of up to 3 times, if you don't manage it the 3rd time you try then you deload 10% and work your way back up to what you deloaded from by adding 5lbs each workout, chances are you'll be a lot stronger after this and won't have to deload again, if you still don't manage it and you can already squat over 1.2x BW then you have probably passed the beginners stage and should look for an intermediate program like The Texas Method/Billstar's or a split BB'ing routine.

3. On the assistance exercises, if you can manage all 8 reps for all the sets then you should do them weighted(add 2.5kg/5lbs) until you can manage all the reps again and then add weight again etc...

lol that's only 2 variations

[Dannyboyyy]

if i added abit of biceps to workout a,
and abit of triceps to workout b, then that would still work alright wouldn't it?
cos rippetoe's is not something you have to be strict with what you do is it?

[MnLifter21]

if i added abit of biceps to workout a,
and abit of triceps to workout b, then that would still work alright wouldn't it?
cos rippetoe's is not something you have to be strict with what you do is it?

My question is similar to this. In general is it alright to add some stuff to rippetoes if you want? For example, I love working my shoulders and traps, could I throw in shrugs and arnolds or something, especially since I do enjoy my time in the gym.

[Lanny14]

My question is similar to this. In general is it alright to add some stuff to rippetoes if you want? For example, I love working my shoulders and traps, could I throw in shrugs and arnolds or something, especially since I do enjoy my time in the gym.

there is really no need. At the end of workout A you can do 2x8 dips and B you can do 2x8 Chinups. Other than that your arms, shoulders, traps, everything is getting worked enough

[Swim2Fast]

can the cns really handle squatting 3X a week?

[Lanny14]

can the cns really handle squatting 3X a week?

Provided you rest and eat enough, yes.

[Confuzzl3dOn3]

if i added abit of biceps to workout a,
and abit of triceps to workout b, then that would still work alright wouldn't it?
cos rippetoe's is not something you have to be strict with what you do is it?

My question is similar to this. In general is it alright to add some stuff to rippetoes if you want? For example, I love working my shoulders and traps, could I throw in shrugs and arnolds or something, especially since I do enjoy my time in the gym.

It's up to u what u add to the program, but Rippetoe says if u change the program it's not his anymore and if u don't make good gains off it it's entirely on your head. If ou stick to his program, do everything right, and don't make good gains then you can complain the heck outta him

[fahrenheitt]

can the cns really handle squatting 3X a week?

Unless you're squatting like 1.5xbw definitely lol, make sure to eat and sleep properly though

[latetobloom]

How about warm up sets can you exlain pls

[Lanny14]

How about warm up sets can you exlain pls

When I did rippetoes I just did about 3-4 warm up sets, it kind of looked like this
Squat-1x5 bar
1x5 135
1x5 185
1x5 205
3x5 250(working sets)

I did something like this for every lift.

[iggypoprhcp]

What should I replace with chin ups since I can't do but one?

[Lanny14]

What should I replace with chin ups since I can't do but one?

Does your gym have a chinup assist machine?

[iggypoprhcp]

Does your gym have a chinup assist machine?

I wouldn't know what it would look like.

[Lanny14]

I wouldn't know what it would look like.

It's basically got 2 bars near waist level for dips, and 2-4 chinup bars with a platform to put your knees on.

[Stork]

What's the logic in having dips with bench and chin ups with rows? Wouldn't they be better on opposite days?

[Lanny14]

What's the logic in having dips with bench and chin ups with rows? Wouldn't they be better on opposite days?

no because when youre benching, you triceps are being brought into play and whn you're rowing your biceps are being brought Into play. That way since they are already being used you are stressing them more which will lead to more micro tears

[Magikfridge]

should i still do cardio even on rest days

[Harloe]

should i still do cardio even on rest days

I dont.
But im also bulking and keeping cardio to a min.



Also.
in b4 1000 pages.