A beginner strength program by Mark Rippetoe.

learn more… | top users | synonyms

3
votes
3answers
439 views

Rest between warm-up sets

In a strength program (e.g., 3x5 or 5x5) where one warms up to their work weight with non-taxing sets, say: 2 x 5 x 20% work weight 1 x 5 x 40% work weight 1 x 3 x 60% work weight 1 x 2 x 80% work ...
3
votes
2answers
152 views

I am on the Atkins diet and weightlifting everyday, what is this doing to my body?

I am a novice. I eat 1/4 cup of raw oats in the morning and two portions of meat later on in the day, and tons of low-carb & low-calorie vegetables. I work out everyday, and I'm following Mark ...
3
votes
2answers
2k 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: ...
3
votes
2answers
540 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 ...
3
votes
1answer
490 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 ...
3
votes
1answer
237 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 ...
3
votes
2answers
236 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, ...
3
votes
2answers
289 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 ...
3
votes
1answer
388 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 ...
3
votes
2answers
628 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 ...
3
votes
1answer
264 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 ...
3
votes
1answer
614 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
votes
1answer
366 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 ...
3
votes
2answers
424 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 ...
2
votes
3answers
296 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 ...
2
votes
3answers
169 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 ...
2
votes
2answers
235 views

Practical Programming + Couch to 5K - Diet

I'm looking at starting a regimen combining the Practical Programming strength training routine (a derivative of the Starting Strength program) with the Couch to 5K running plan, in order to improve ...
2
votes
1answer
50 views

How should I interpret this performance standards table?

Starting strength wiki refers to these strength standard tables. Are the values listed there the upper limit for the category, or the lower limit? In other words, I'm 81Kg and I'm able to squat ...
2
votes
2answers
156 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. ...
1
vote
3answers
529 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?
1
vote
3answers
318 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% ...
1
vote
3answers
317 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 ...
1
vote
3answers
381 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?) ...
1
vote
1answer
490 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 ...
1
vote
1answer
355 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 ...
1
vote
1answer
67 views

Do training breaks affect the 'novice effect'?

Starting Strength book mentions the 'novice effect', where a novice can gain strength very quickly and increase lifts every workout. Does taking a break during the novice phase affects this? Is ...
1
vote
0answers
98 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 ...
0
votes
2answers
612 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 ...
0
votes
1answer
106 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 ...
0
votes
2answers
121 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 ...
-1
votes
1answer
95 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?
-1
votes
1answer
484 views

temporal instantiation of workout function [closed]

I have been contemplating my daily routine algorithm as of lately.. When should I call my workout function on $self? Before I call my daily work method? Or after I finish this method call? What is ...