Starting strength program reddit. The biggest difference that could actually change anything would be the power cleans on SS. For a Starting Strength template, check out this comprehensive review here [42]. The starting strength program is, exactly as its name would suggest, a program for people interested in getting started with strength training, and trying to increase the amount of weight that they can lift. Starting Strength has still made a lot of people strong who tried at the program without doing everything perfectly. An analysis of training log data from the Starting Strength forums training log feature found that only 1. Paul Horn, HornStrength. Chances are, if you're reading this you're either contemplating Starting Strength, or you're just naturally curious as to what experiences I've had after 12 weeks on the program. Hope this helps. Any amount of training is better than none here, and if you're feeling this way you likely have ran into this in different areas of your life. A key difference is that Starting Strength has a higher frequency of squatting, heavily focusing on lower body strength. 5kg --> 30kg Hey, I don't mean to be a downer here, but this link does not describe the current version of Starting Strength, which is a 3-phase program involving chin-ups. A beginner going in to this using Starting Strength is not going to get just a program template, but actual descriptions and guidance on how to do the most important and complex lifts. Starting Strength Weekly Report - View Old Reports / Subscribe. Starting Strength is the program in the book. Both are a solid basis, and the StrongLifts app is cheaper, but starting strength includes the book, and you should read the book even if you don’t choose that program! The goal of the program is not to make you fat. TLDR: Starting strength is a well designed program arguably the best. " -Mark Ripetoe Starting strength is designed to get you off the program. The text itself is a mechanical argument about how to do the lifts, and how to program them for a relatively short period of time. Learn more about the Starting Strength System and how to get started using the official guide today. The program is for increasing strength and muscle mass. I think people shit on it as 'low volume' and 'a poor program' since they assume it's supposed to be done forever for some reason. If you want to do what you're doing but actually have something professionally designed then do GSLP. Is Starting Strength for you? The Starting Strength routine is designed specifically for beginners and those inexperienced in the Starting Strength after, for six months or so to get my legs and back stronger for takedowns in BJJ. Starting Strength just might be the #1 most popular training routine recommended to those who are new to strength training. Greysteel: Fitness after Fifty. ) have close to 200 total reps on first week and close to 300 on week 5 - can someone explain this for me? Hi, I've seen you guys joke around regarding which program to start with - even the gifs and "pickers" just take one randomly for you. I think Starting strength encompases the method of coaching and performing the primary lifts and the programming for novice LP defined in the book. Starting Strength is a strength-oriented program where hypertrophy acts as a facilitating adaptation for the end goal, which is strength, and not as a goal itself. Hey guys, due to time constraints and the increasing time it takes to get a full workout in I have decided to switch to a 4 day split instead of 3 days a week like the regular program. Please do not into the potatohead oPtImAl trap as someone new to strength training. Obviously you'll also need to diet. This is true whether we want it to be or not. Your strength levels are essentially untrained, and you want a hypertrophy program. But I'm don't' think my diet is right I'm really fat despite getting some muscle mass in my regular lifting journey, and I willing to hire a nutritionist to help me. The name is self explanatory. Weekly Newsletters. Those are all full-body 3x a week lifting programs focusing on compounds. Starting strength also has a book that teaches you not only the perfect techniques cues etc. If properly executed it’s a method of training that you can use or augment to acheive any athletic or performance goal you have at any phase of training. Starting Strength is a method of performing and programming the basic barbell lifts created by Mark Rippetoe. Starting Strength teaches you how to perform the exercises properly, which is really important, and provides a template that intends you to practice them for a Jun 26, 2020 · Starting Strength is a strength training program, and so it uses fairly low-rep sets. I'm certainly not trying to argue with you, I've done SS, 5/3/1, and a bunch of other combinations of things. What is the Starting Strength Method? A Little About Starting Strength. Strength Club. About me. For those who fall into the first category, hopefully I can shed some light on what to expect and help make the journey a little smoother. A post shared by Sandra Mueller-Jennings (@toothfairy I've been on Starting Strength for around 6 weeks. The reason? Because it is simple, works great, and gets beginners making progress quickly. Other SS accessory exercises such as pull ups, chins, Lat pull downs are good, but limited to assisting those standard lifts. You can do your own homemade plan 48 M, 182 lb bw, started Crossfit 2 years back, with no previous sports background, did some weights in gym in 20s and then on and off. Apr 18, 2020 · One of the most popular novice lifting programs, Starting Strength is a textbook (literally) strength program for beginner lifters to rapidly develop proficiency with basic compound movements and get stronger. The warmup scheme isn't as important as the actual 3x5s and you can modify it if you want. If you're looking to move away from that type of program I'd look into an upper/lower split like Lyle McDonald's Generic Bulking Routine (an intermediate body-building split) or some type of push Starting Strength is a method of performing and programming the basic barbell lifts created by Mark Rippetoe. 9% of people were performing the program as prescribed according to the below video (timestamp 7:45): Idk about the guy before me but I started at 286. I started the program in october, after I had a close call with my knee ligaments, and someone suggested I should do strength training to make injuries less likely. If you’re looking to start lifting and want something that works, this Google spreadsheet is a solid option. Podcasts. I’d have a personal preference for the simplest program. And I get really interested in strength training and I've discovered SS and started about 3 weeks ago and I'm loving it. r/StartingStrength: Starting Strength is a method of performing and programming the basic barbell lifts created by Mark Rippetoe. I don’t want you fat, but I don’t care about seeing your abs. Don't let the perfect be the enemy of the good here. Run it until you stop progressing and switch to 5/3/1 for strength and aesthetics. Squat Tutorial. . -Rip, A Clarification, 2010 I am a bot, and this action was performed automatically. A beginner strength program. But if you're looking for a good template for what a warmup routine might look like for a starting strength novice, this is it. 4 dropped weight to 260 and have in six months hit a 500lb deadlift and squat and a 305 poverty bench mainly running a Starting Strength program for the first three months and gorilla squad linear periodization for the last three. "Physical strength is the most important thing in life. That’s a good approach for gaining 1-rep max strength, but it At the moment, my short-term goals are more strength-focused as opposed to aesthetics; I'd like to keep increasing my 5RMs on the Big 4 before I move onto an intermediate routine. You can't develop strength specially at beginner stages and not develop some muscle. I would love to get your opinion on my progress on the Starting Strength Program. I’d like to lose weight/fat but i would prioritize strength/muscle over fat loss for now, although adding tons of fat is out of the question. The Starting Strength program is targeted to those in the novice phase or total beginners, and 3x5 works effectively for both groups consistently so I think it's just there to keep it simple. The Strength Co. I think the consensus on starting strength is that it works great for beginners but there are some glaring issues with it, namely the nutrition recommendations and the post novice programming The Starting Strength method, during the novice linear progression phase, would call for 3 work sets of 5 for the bench press, adding weight each workout. StrongLifts goes farther, or claims to. This sub exists to…. May 29, 2024 · Starting Strength (SS) An example of a popular program incorporating 5×3 sets is Starting Strength, which heavily focuses on primary lifts. Really like Crossfit community and coaches at local box, started 3 days initially, then increased to 4-5 days. The Starting Strength method is more than just a programming template, though. Hey everybody so, i recently changed my strength program and started doing the starting strength method. You can try to gain strength by only focusing on one component (either neurological or muscular), and it will work, but less so than if you develop both. Got to like 315x5 squat, 225x5 bench, 405x5 deadlift. Max I ever got on squat was 365, Deadlift 310, shoulder press 145. Imagine what you could do with a strength based program with linear progression focusing on compound lifts as mentioned by others. “Starting Strength’s goal is not to train world-class powerlifters. So it is safe to say that I will not be going there for a bit. I've always found this to be the most clear and concise writeup of the current program. I read about the 4 day variation in a Starting Strength article by Andy Baker I believe. This sub exists to help lifters of all levels of advancement quit aimlessly exercising and start training for strength. Hey! There’s a reason why most of the Starting Strength resources are free. percentages are cool but RPE is a lot of added complexity, and I’d avoid adding variations if there isn’t a compelling reason to use them. 5kg Deadlift: 35kg --> 82. The first week i started doing the basic training that rip talks in the book for 2 days a week: A) squat 3x5 - bench 3x5 - excentric pull ups 7x3 (this is becouse i cant do more than 2 consecutive pull ups, so im trying to get my pull up strength higher) B) squat 3x5 - OHP 3x5 - deadlift 1x5 The program calls for you to be eating like a beast so most people will sacrifice visible abs in the short term for the fat that comes along with building a ton of strength quickly (compound lifting + caloric excess). Eating “too much” protein is less of a problem than not eating enough. I was on a full body program that one of the gym trainers made for me for about 4 weeks before I picked up Starting Strength on March 17. However, for Starting Strength, there is nothing like this. We are most well know for our novice program, the Novice Linear Progression. Starting Strength is mainly for strength. Starting Strength is a clearly-defined strength training program. but exactly why you do it that way. Very odd. Oct 3, 2018 · If you’re reading this article you’ve likely already embarked on a strength training journey. Aug 27, 2024 · The concept of the Starting Strength program has been around the longest and continues to stand the test of time. The last week of the Standard Novice Program shows a 1x4 deadlift. Rest Between Sets; The Main Lifts and Common Issues Squat. Starting Strength Podcast - Starting Strength Network / iTunes, Spotify and more Hosted by Mark Rippetoe Try both and see which you like, but my view was StrongLifts took too long once I got heavy with resting etc, starting strength I was lifting heavier but less reps (5x3). Jan 7, 2020 · Starting Strength teaches you everything you need to know to properly program and perform full range of motion barbell exercises, which are the best functional expression of human skeletal and muscular anatomy under a load. It's all very confusing. I'm working out three days a week which translates to roughly 7 weeks total on the program so far (20 "workout days"). The direct successor to Starting Strength would be an intermediate strength program that keeps the full-body template like the Texas Method or Madcow. You're saying "it's important for me to keep with starting strength" but the program you have created yourself is not starting strength. " May 27, 2018 · All you should vary, if trying simply to get strong, is intensity, rest and volume variation of the standard 4/5 lifts depending on if you are including PC/BR. They’re not trying to keep secrets from anybody! What’s special about SS are the coaches and the exposure to those coaches is what produces life-changing results for a lot of people. It’s many things, but flexible isn’t one of them. Bench Press: 35kg --> 42. I'm not paying $30 for the book (even if I should) and when I go to the SS Wiki page there are dozens of workouts they talk about. 86m, 88 kg starting weight (fairly fit but slightly overweight), hobbyist judoka. Where to start! I'll touch on a few key points. They take the position that "running" *exclusively* for the sake of health and wellbeing is, at best, suboptimal. Brussels Barbell. The program you listed you even admit that you "made up on the spot". If you aren’t using barbells, you should be because progressively training the basic barbell exercises (the squat, press, deadlift, and bench press) is the most effective way to get strong and actually quantify progress. Starting Strength is only 5 exercises, not much variability for growth and it gets boring. 5kg Squat: 40kg --> 60kg Overhead Press: 22. Starting Strength only has 3 sets per lift, combining lower rep ranges with fewer sets. So now I am stuck. You'll get 10 year lifters poopoo'ing it because it's not valuable for them. I was really looking forward to starting on the Starting Strength program upon moving back to my home, but I've now realized that the gym I planned to use is closed due to COVID. I actually lost about fifteen pounds since starting this program, which hasn't overly affected my lifts - in four months with the injury halfway through that made me deload to nearly starting over, I'm currently at 320x5x1 deadlift, 275x5x3 squat, and 205x5x3 bench, so obviously I have a ton more I can get out of SS and am still adding weight Starting Strength program has 35 reps total while other programs (AllPro Simple Beginner fx. GZCL programs use RPE programming which I waaaay better than SS which uses percentages, RPE allows you to self adjust based on how you feel on the day, which is great for long term adherence with also additional accessories which is great for hypertrophy I think except the biceps/triceps/abs exercises at the end of my workout which don't take me much time and shouldn't impact my recovery for the compound exercises much and the reverse flies/face pulls for posture I don't have any useless accessory work, but I'll give it a try and switch to SS for a couple of weeks and hope to make even faster progress that way. Why Starting Strength? I've taken an interest into powerlifting and strongman style of competition. Just to be clear, the beginner programs I am referring to are Starting Strength, Stronglifts, Fierce 5 and variations of all these (ICF, Greyskull, etc). It’s not a hypertrophy program either. The apartment complex I am in has a smith machine but no normal bar. If you want to see your abs, fine – worry about that later. Have fun, eat lots! This doesn't make sense. Overtime your work capacity builds up and it does not really interfere with your lifting and you will be a healthier and more capable person for it. Strength is neuromuscular. Rip and starting strength are *not* "against" running on principle. FAQ. If somebody without any specific goal came to me and said they were interested in starting to exercise and getting fit, I would put them on a strength program (eg Starting Strength), and then once they have a useful amount of strength, I would add in some running or biking or other endurance (running is hard on the joints, so maybe biking, but Starting Strength is a method of performing and programming the basic barbell lifts created by Mark Rippetoe. I currently weight 180-185 Squat from 175 to 255, Bench 145 to 175, shoulder press: 85 to 110, Deadlift 190 to 265. Apr 13, 2022 · Starting Strength Program Purpose. A guide to the Starting Strength novice linear progression and where to go next after your initial development. This sub exists to help people quit aimlessly exercising and start training to get the results they want. Yeah, you just do some cardio with your strength training, starting light and building it up. If you take Starting Strength as a 3-6 month thing, I don't think their critiques really hold up; if the goal is to get more weight on the bar, that's absolutely what it's doing. If you were at the point where you could do 225 lbs, that would mean 3 sets of 225 X 5. Starting Strength is meant to be a beginner program you run for 3-6 months, and then you do something else. Starting strength isn’t just a program you do for three months. Starting Strength. If you're short on time maybe cut out a couple of the middle sets. 32 year old male, 1. I tend to just do it after my strength training a couple of times a week, schedule permitting. I used to Do olympic lifting 5 or so years ago. Nov 19, 2019 · Yes, you’ll get protein from other food sources, like the non-steak food items you eat with dinner. But the book, learn the movements, and work the program till you are strong. Hi, In the book, on pages 173 - 175, I notice the rep ranges for deadlifting go from 1x5 to 1x3-5. So, when I started reading about the beginner routines (Starting Strength and Strong Lifts), I was definitely intrigued. At your age, you could probably flop around on the gym floor like a fish and if you eat and sleep enough, you’ll see big gains. Therefore, you got to do something else. Then did 5/3/1 on and off (mostly off) for many years. Bar position With Rip, and Phil, and Nick Stronglifts 5x5 or Starting Strength or Barbell Medicine. Find a simple ass program that allows you to learn how to train hard (you are in the subreddit for one that is amazing) and learn to move well (you will through Starting Strength). Meaning it’s optimized for beginners/undertrained lifters to get strong and move on. That’s okay. Most research shows that we can stimulate more muscle growth per set when lifting in moderate rep ranges. Testify Strength & Conditioning. View this post on Instagram. I also did the 20 rep squat program for a month, that was brutal. A proper weightlifting regiment provides more than enough cardio vascular stimulus for the average person in the general population. wpwjzded zopiw gwqddm mgxl wtayd zjbhvox pbanqm gbnowp bjnjz ldyjbdl