Mark Rippetoe's starting strength routine?

Darkmind · 05-03-2006, 02:20 PM

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows (or power cleans for 5x3)

It is suppose to be a beginner routine. I've seen a couple workout journals from bb.com and it seems people get decent results from it. It is said that Rippetoe's clients average around a clean 30-40lbs increase in 6 months from this routine while bulking. Anyways, I may just do this for strength purposes, and not be on a super bulk. I don't think I should do Bill Starr's 5x5 yet because I can still increase on strength fairly quickly. It also says you should increase weight every week at least 2.5%. Once that stops completely, I'll do Bill Starr's 5x5, then 'get strong get fast get vertical'. Then maybe afterwards I'll do a WSB routine. This is my long-term plan. It'll be much easier to follow since now I can use something for ATG back squats. I'll probably start this next week on Monday, or 2 weeks from now. Depends how long it'll take me to get to a stopping point on ATG squats where I finally get used to the movement and then it'll increase at the same pace of my other lifts.

Chris D · 05-03-2006, 02:57 PM

After 18 months of lifting I still gain strength fairly easy. Having said that I'm on week 7 of Bill Starr and I love it.

I say go ahead and do Starr. It's simple and it's straight forward. It will kick your ass as well unless you start out with lighter weights. Do one round of it, see where it takes you, and then do another (which is what I'm going to do).

GSP · 05-05-2006, 09:59 AM

I'm finishing my 3rd week of Rippetoe's program right now, so far the results are excellent. I think the 30-40 pound average has been taken out of context. From his book, he does say that it's not uncommon for a raw beginner teenager with a good frame to gain 30-40 pounds in 4-6 months, I don't think it was presented as an average though. In any event, it's a fantastic intro to the core compound lifts and most definitely gets results.

Just start real light on the squats. It will help your nail form, and you can just increase by 5-10 pounds a workout for a few weeks.