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Questions tagged [starting-strength]

A beginner strength program by Mark Rippetoe.

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How can I split Starting Strength or Stronglifts 5x5?

Starting Strength, Stronglifts 5x5 and Madcow 5x5 are popular and similar barbell strength training programs. They all use the same lifts and use sets of 5 and trains the full body 3 days a week. ...
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4answers
373 views

What to do after joining the gym?

I am sorry if the question was very vague, Ill clear it out here, I am 26 soon turning 27 by August, I weigh 70 Kgs, I have thin arms but a very fat belly, all I want is a healthy body, maybe work out ...
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122 views

What to do after failing the Starting Strength Novice Linear Progression

I've been doing LP for 4 months. I've gained 10kg in the first 3 months (from 83-93kg), rest between sets, enough sleep, no injuries, and adding weight on the bar. I did not get weaker on any of the ...
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1answer
168 views

Bench press (starting strength by Mark Rippitoe)

"The pectoralis minor helps stabilize the rib cage into the arched position when the scapulae are anchored by the traps and rhomboids" How scapulae are anchored by traps and rhomboids? I didn't get ...
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30 views

Greasing the Groove drag curls

I will be using drag curls because it seems to be the best arm isolation movement. As it trains the long head of the triceps by stretching it as it gets flexed and the same thing happens to the bicep ...
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1answer
68 views

I get tight muscles and very painful DOMs after I workout

I’m new to wheight lifting and I’m looking to build size but also lose some fat. Anyway, a day after my bicep workout I could barely extend my arm and it hurt like hell. Same thing for chest. If it’s ...
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1answer
104 views

Best ways to add explosive strength to a barbell training/HIT program?

I am a 45 year old male. For 2 months I have been training weights acccording to the Starting Strength program twice a week. That is except for the power clean which I have not been doing yet. My ...
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3answers
229 views

Benching/pressing more than three times every two weeks on Starting Strength

On Starting Strength, the lifter is only supposed to be doing bench press every other workout, and similarly for overhead press, so that one is only bench pressing (or overhead pressing) three times ...
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0answers
146 views

Weight training for muscular endurance

I have just started doing Stronglifts 5x5 (which is almost the same as Starting Strength). Hopefully in say 6 months time I have made good progress, but are also starting to plateu. In order to get ...
3
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4answers
2k views

How many calories are burned doing Starting Strength, Stronglifts, or equivalent?

Trying to estimate TDEE and don't really know how many calories are burned during 5x5 strength workouts, or equivalent weightlifting time spent in the gym. Want to make sure I am eating enough, and ...
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1answer
237 views

Practical applications of the earthquake/bamboo bar

My gym recently purchased this weird bar: I have yet to see anyone actually use it. From what I can tell, the point is to hang weights off the sides and they swing at each rep. The idea (I guess) is ...
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1answer
131 views

Does long distance running prevent muscle/strength gain?

I've read at Mark Rippetoe's website that a long distance running is where catabolic process prevail, and muscle/strength gain is where anabolic process prevail. Therefore, they should somehow impede ...
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1answer
300 views

training abs every day, several times a day

It's all about body fat we all know it that about abs.I have heard much methods but I am curious about "no stop abs workouts". I plan on lots of abs training everyday (and good nutritional food). My ...
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1answer
227 views

Intermittent Fasting Post Workout

I have lost around 33 pounds using intermittent fasting (skipping breakfast by substituting BCAAs). Since then, I have started lifting, first with Starting Strength and now with Texas Method, ...
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3answers
1k views

Can starting strength be morphed to fit hypertrophy purposes?

If I take an 'off the shelf' starting strength workout and increase the repetitions to the 8-12 range per set, will it be an effective hypertrophy workout? Day 1 Squat 3x12 Bench 3x12 Snatch ...
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4answers
12k views

My biceps becomes stiff after one workout. How do I fix this?

What should I do when my biceps becomes stiff? When I perform curls by using a rod, I am able to curl my biceps, but later on, when I move to dumbbell curls, even the lightest weight — say 15 pounds — ...
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1answer
216 views

Should beginners be doing Rounded Back Deadlifts in a beginner strength training program?

Ma Strength posted a video on Facebook with the following description: "To be prepared beforehand for any contingency is the greatest of virtues.” ---Sun Tzu The Art of War During maximal ...
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2answers
1k views

Preventing upper back from rounding while squatting

My current bodyweight is 65kg and I am doing StrongLifts 5x5 for past two months. I am stuck between 70-75kg squat. Until 65kg squat it didn't matter much how my form was. I know that, I used to ...
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1answer
252 views

Starting Strength, time to move on?

I'm 41 years old, 1.82m tall and weigh 82kg. I have been on strength training for 14 months (2.5 stronglifts, 11.5 starting strength). I didn't do the program, as Riptoe would put it. I never got ...
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2answers
251 views

Can Starting Strength be made faster?

At my work weight it takes me between 60 and 75 minutes to finish the novice Starting Strength program. I would like to be in and out of the gym in about 40 min. When I diminish my work weights I'm ...
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1answer
552 views

Body building workout equivalent to Starting Strength?

I have been following a strength training program for about 14 months (Stronglifts 2.5 months, Starting Strength the remaining time). I'm getting a bit bored of it (going to the gym feels like a ...
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1answer
501 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 ...
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2answers
317 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 ...
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1answer
378 views

Deadlift form and individual morphometry

I'm a beginner lifter (female) doing Starting Strength. I'm having a problem with my deadlift form that I think might be partly related to individual morphometry. So, what happens is this: I set up ...
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3answers
2k views

How many times a week should I deadlift and squat as a beginner?

I am a 32 year old guy. I haven't done deadlifts or squats before, but occasionally did workouts on individual muscle groups, and running. I am looking forward to building strength, gaining muscle ...
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1answer
259 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 ...
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1answer
94 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 90Kg,...
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3answers
1k views

Can Starting Strength be done by women realistically?

Can Starting Strength be done by women? I'm following everything correctly except for the bulking (for obvious reasons). 10 lb weight increases happen every few weeks (as opposed to every few days). ...
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2answers
1k 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 ...
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3answers
1k views

How do I fix my Power Clean?

Background: I am changing my current barbell routine from StrongLifts to Starting Strength. Problem: One of the five lifts in Starting Strength is the Power Clean, and my form is absolutely abysmal ...
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3answers
6k 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
537 views

Afraid of dropping weight plates on feet

I recently started powerlifting (Starting Strength), and I have a rather frivolous concern. What if I drop a weight plate on my feet? Between warming up and work sets, there is a lot of loading/...
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2answers
734 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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3answers
1k 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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2answers
3k 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
246 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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1answer
120 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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3answers
1k 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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2answers
247 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 ...
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1answer
2k 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
11k views

Took a 6 week break from Stronglifts. Now what

After taking a 6-8 week break from Stronglifts, what is the appropriate way to get back into it? Here is my issue, I was incredibly faithful to going to the gym 3 times per week for about three ...
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3answers
567 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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1answer
1k 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
1k 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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2answers
849 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
524 views

Starting Strengh - how to replace power cleans when already doing chins

I started doing the original Starting Strength program a couple of months ago, but swapped power cleans for chins, after failing to do power cleans numerous times. I'm now at the stage when I can't ...
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3answers
902 views

What sort of stretching routines, if any, should be included in the Starting Strength program?

It seems like the Starting Strength program lacks any sort of stretching routines. Should any form of stretching be done after the workouts or on your off days? Or is it completely unnecessary for the ...
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3answers
8k views

What is the difference between powerlifting and bodybuilding and how do you determine which one is right for you?

From what I understand it seems like: Bodybuilding is used for conditioning your body to "look good" via the use of a wide variety of isolation + compound exercises. Powerlifting is used for gaining ...
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3answers
353 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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3answers
7k views

How to Alternate Starting Strength and Running/Jogging

I R overweight dude with main focus on running... with many many failed attempts in the past to stick to the gym due to DOMS and ** getting too tough to progress... I understand weight training helps ...