A beginner strength program by Mark Rippetoe.

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3k views

Should I lift weights fast or slow?

When lifting weights (squat, bench press, deadlift, whatever) is it better to do the motions as slowly as possible or fast and explosive? I've heard both opinions. Please support your answer. Note: ...
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2answers
518 views

Best stretches before weight training

I have a set of stretches I generally do; not sure where I got them from, but they seem to work for me. (I use them for general stretching, not strength training). Now that I'm starting weight ...
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1answer
310 views

How does a 5x5 program work on a cut?

It seems to be the consensus that on a cut you should not change your training program and continue to lift heavy. Although it is also commonly stated that the body cannot gain muscle and loose fat at ...
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1answer
231 views

Squat form: out or down?

What's the right to squat: Focus on driving up and down, or on sticking one's backside out? From what guys at the gym say, and many pictures online, you need to be sticking yourself out. Yet from ...
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2answers
230 views

Learning form without weights

One thing I like a lot about the Starting Strength program is its focus on squats. Why? Because I could practice and practice them, getting my form right, without weights. Now that I can squat well, ...
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2answers
244 views

Why are there so many exercises in bodybuilder workouts?

I did Starting Strength for 4 months and saw good results. I've changed to a novice bodybuilder workout, and noticed that the rep/set range has increased from 3x5 to 4x10, which makes sense for ...
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1answer
332 views

What should I look for in a Starting Strength coach?

What should I look for in a coach? How do I find a good one? My goal is an occasional check up to help me with my form - price prevents regular sessions. I'm considering finding one of the Starting ...
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2answers
558 views

Basic anatomy for weight lifting and starting strength?

Reading the Starting Strength book, he throws around a lot of anatomical terms. Yet, surprisingly, there's no diagram or chart or glossary explaining what all these are. What's the best way to learn ...
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1answer
251 views

Are you prone to injury directly after weight lifting?

I'm following the Starting Strength program, and I find that I'm fine the next day, as long as I warm up each lift as he recommends. But, I find that immediately after lifting, even though I'm not in ...
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1answer
517 views

My leg pinches in to my hip when squatting

I'm doing barbell squats as described in Starting Strength. When I get to a certain depth, I feel my thigh bone (femur?) pinching up against the inside of my pelvis, and feel like I can't go any ...
3
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1answer
225 views

What cutting routine after Starting Strengh

I did SS for around 5 months and have had pretty good success, although my BF% had gone up to 20% and I probably need to do a cut before I continue, or reboot SS. Squat 50kg -> 85kg Bench 50kg ...
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2answers
378 views

Do starting strength twice a week instead of three? [duplicate]

Possible Duplicate: Doing Starting Strength once a week I was thinking to do Starting Strength twice a week instead of three, on Mondays and Thursdays, because Fridays I tend to be busy ...
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3answers
205 views

Would deloading for a month in order to help fix my lifting form ultimately detrain me?

Im currently on starting strength, been doing it since the 3rd week of December (prior to that Ive been doing some dumbbell lifting, which was from October to November). Squat is at 155lbs Deadlift ...
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3answers
150 views

What to do after a successful 6 month hard strength training program?

I'm about to finish a very successful 6 month strength training (5x5 variation) run. I went from 200 to 225 pounds with a moderate fat increase 10% to 13%. I'm about to hit 300 in Squat and already at ...
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3answers
455 views

Is bouncing when lifting dangerous?

Some books recommend a gentle bounce when bench pressing or squatting. This feels wrong to me. It feels safer and more controlled to come to a complete stop, then start up again. What should I do?
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3answers
101 views

Why does Starting Strength prescribe minor resets?

Rippetoe's Starting Strength recommends that when you fail to get all 3 X 5 reps for 3 workouts in a row on a given exercise, you do a "minor reset" in which you drop the weight of the work set to 90% ...
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3answers
299 views

Aerobic on days before weight lifting

I know the key behind weight lifting and strength training is giving your body time to rest, recover, and build muscle. So you can't go back to gym or even biking the day after. What about the day ...
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3answers
271 views

Diet on Starting Strength - Should I eat the same on my rest days as on my workout days?

This link gives a nice outline of the diet on a training day - but I can't find any reference to what one should eat on a rest day (i.e. since SS is a 3-day workout, what to eat on the other 4 days?) ...
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1answer
318 views

should squat weight always be over the heel?

When doing back squats I feel a little unstable coming up. The weight shifts from my heels to the side of my feet and I have to try very hard to concentrate the weight around mid foot, and not let it ...
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1answer
302 views

What amount of excess calories, and in what proportion of macro-nutrients, is most effective to bulk up while doing Starting Strength?

My ultimate goal, as detailed in this question, is to "build sufficient strength to do standard powerlifts (squats/presses/deadlifts) in multiples of bodyweight - e.g DL 3x my body weight, Squat 2x my ...
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1answer
122 views

Carb cycling while maintaining strength on the bar

I'm looking to lose some of the belly fat that I'd accumulated while doing Starting Strength (SS) for the last 6-7 months. At the same time, I don't want to lose the strength that I've on the bar. ...
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0answers
62 views

Substitute powerlifting exercises for healing wrist injury

I am doing a Starting Strength-like powerlifting routine and want to continue to improve my strength in the big lifts in the long run. Two months ago, I had a wrist injury from which I apparently ...
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1answer
91 views

How to be strong and fit? [closed]

I'm 22 I'm normal in height almost 5.9 but my weight is around 56kgs, I'm looking lean. How can I be stronger?
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2answers
290 views

StrongLift 5x5 and lower back pain

After doing around 8 months of bodybuilding routines with little gains I finally decided to switch to a powerlifting workout, StrongLift 5.5 by Mehdi, I am 178 cm tall, weight around 57.4 Kg. Before ...
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1answer
78 views

Chalice Squat Variation - Safe and Effective?

To replace the barbell back or front squat, I stand a heavy (80lb+) dumbell end-on on the floor, grasp the upper weights, and stand up. Is this a good alternative to the chalice squat? (Much more ...
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2answers
107 views

How much fish oil should I take for sore knees [closed]

I developed some patellar tendinitis from squatting (doing Staring Strength) and not keeping good form as the weights increased. I took a break from squats (have only very slight pain now) and have ...