Rippetoe Starting Strength.

[slimshad7]

hi guys,
just started my first bulk and i have been advise to try starting strength,i did my first day yesterday which was squats,bench and deads.

all the advise ive had from other sources say to follow the program and i will definatley see results.

now,i will not argue that i will see some results from this as ive never really done alot of squatting and deadlifting.

the next workout is squat,press and power cleans and once again i think this will help me alot as ive never even done standing presses and power cleans.

i know this program should help me out with overall size,but im just wondering on whether this program is lacking to help me make maximum gains???

as there is no pull/chin ups,no barbell rows,no direct bicep/tricep work,no dips and some other exercises im used to doing.people say you shouldnt mess with the program????

doing 3x5 squats and deads were hard and my legs are hurting today so i know that did me some good,but thats only because im not used to doing them,where as my chest is fine and after doing the 3x5 i felt i could do alot more as im used to working out my chest.

the advice im asking for really is should i use this program as a base and go against what people say and throw in my own stuff too.

or stick to the program religously and not feel as though i've done as much as i could've done???

also even with the warm up sets,i feel that 3x5 is abit low on either the sets or the reps as im used to hitting 8 reps for 3 sets or 5 sets for 5 reps.

thanks guys
mark.

[mobythevan]

I don't know what to advise you, but I am doing the variant that does squat,bench,dead,dips and then squat, overhead press, cleans, chin ups. I have been lifting for a couple years, but I never did a solid starting program like this and my son wanted to start lifting so this is what we are doing. I had done all of these in my routine over the last two years, but not on a good schedule. I am adding weights to keep my dips and chin ups below 10 reps. I like the program and have faith in it. I'll worry about isolation work once this program has stopped working and a couple resets have been performed. I started two years ago with the 24 mass blitz bulk, but I should have started with this and followed with the 24 mass blitz. Live and learn. I bulked either way, but I would have had a better foundation using this program. I say don't think and just do it. When you plateau then start looking into more things to add or do. EDIT: if 3x5 doesn't feel like enough work you just don't have enough weight on the bar yet, would be my thought, I dunno.

[slimshad7]

on the 3x5 bench i fail on every 5th rep,but normally i do flat bench 8 reps failing on the 8th rep for 3,then incline bench 8x3 failing every 8th then dumbell flys,so my chest gets alot more stimulation than what this provides.but if doing the 3x5 gets better results then great!!!

[mobythevan]

I know what your saying, I came off the mass blitz which has a lot of advanced techniques. I have the same concerns and questions, but everywhere you look people say just do it.

[arian11]

i normally don't do just 3x5 bench for chest but i still felt tired and sore after doing the starting strength program. so im not sure wat ur doing wrong. like moby said, i would think ur not putting enough weight on there. i would say stick with the program for a few weeks so u can get a hang of the routine and exercises and then maybe add in pull ups and dips. but there really isnt any need for the bi/tri isolation exercises with this routine.

i had done all these exercises except for power cleans b4 i started starting strength and my weights went up alot, so just trust it and do it. my bench and squat went up like 50 lbs and i didnt even do the program for taht long cuz i did it at the end of the summer so i ran out of time.

[Undone]

I have not looked at that program in detail, but I know it is highly touted. My advice would be stay with it as written, especially in the early stages of the program.

Those basic moves will make you a lot stronger. Regardless of what your goals are (strength, size, or both). You severely lessen your odds of achieving them without those core moves. I've trained for 35 years and seen a lot of people come and go. Most of the ones that don't last are more concerned about whether their toes should be pointed in or out on calf raises and the width of their grip on curls.

Perfect your form, stick to the program, measure your progress by the calendar instead of a watch, and you will be further ahead. Guaranteed.

[miker44]

i wouldn't worry about getting sore or getting a pump or any of that its not important on this program...as the weeks turn into months and you continue with the program attempting to steadily increasing your weights you will see the results....when i did this program i was squatting 225 for sets of 5, and progressed all the way to 335 for sets of 5....thats the sort of thing thats going to get you the results, the consistent addition of weight and forcing your body to adapt to it.....just give it time

[slimshad7]

guys,thanks for the replys

im most definately not slating the program,just to make that clear.

i agree the exercises that are in it are most important to progress,which is what i need to do.

i just thought pull ups/chins and dips,bb rows were as important aswell.

and im just confused that if 3x5 is great for creating strength and mass,that 5x5 would be even better than that or does that mean i would be going overboard!!!

p.s i am listening to you all,and i will do what you guys advise me to do,just abit confused,thats all.

cheers guys
mark

[Commander]

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

Read this, it is very thorough and answers your questions.

i know this program should help me out with overall size,but im just wondering on whether this program is lacking to help me make maximum gains???

No, it is not lacking, it is the foundation that everyone needs in basic strength. I believe, most people who started out with bodybuilding style training for years would say that they should have done a routine like Starting Strenght first to build a good base.

as there is no pull/chin ups,no barbell rows,no direct bicep/tricep work,no dips and some other exercises im used to doing.people say you shouldnt mess with the program????

Read the link, there is a time and place to add in the pull-ups and chin-ups in addition to extra arm work. But the time is not now. Don't mess with the program.

or stick to the program religously and not feel as though i've done as much as i could've done???

You don't have to be trashed to have a good workout. I believe you give it your all in the gym, but you shouldn't feel like you got hit by a train. Once your session is over, you should feel good and excited about training.

on the 3x5 bench i fail on every 5th rep

No, don't fail, failure is really not useful on this program and will hamper your gains. If you can only get 4 reps with good form, than rack it after completing the 4th rep. The link tells you what to do if you don't get all 3x5. Basically, you will take 10% or more off the bar for the next workout and try again. The link also describes what to do if you start failing in multiple exercises. But that shouldn't happen too fast in the squat and deadlift, most have much room to improve in those lifts. I know I did when I ran that program, still do in fact.

What are your current stats?

[slimshad7]

great link commander,thank you,as of now i will not be messing with the program.

current stats are:

5ft 10

191lbs

bf:????not good!!

big mistake in previous training is my bench is stronger than my deadlift and squat as i neglected both of these big time!!

at present:

bench 220lbs

deads 200lbs

squat 170lbs

i dont know about standing press and power cleans as i havent done them yet,thats tomorrows workout!!!

cheers

mark.