It's the workout model in Rippetoe's "Practical Programming...". I'll be following it along with Berardi's "Precision Nutrition". Hopefully, progress will occur. Here's the workout, along with set/rep parameters:
Day 1:
Squat: 3 sets of 5 reps.
Bench Press/Press: 3 sets of 5 reps.
Chin-Ups: 3 sets taken to failure.
Day 2:
Squat: 3 sets of 5 reps.
Press/Bench Press: 3 sets of 5 reps.
Deadlift: 1 set of 5 reps.
Day 3:
Squat: 3 sets of 5 reps.
Bench Press/Press: 3 sets of 5 reps.
Pull-Ups: 3 sets taken to failure.
As you can see, Squats are performed every workout. Bench presses and presses are alternated every workout. I guess my question is....how does it look? Also, how do you guys feel about Rippetoe's advice on nutrition? I think it goes something like this: 1 gram of protein per pound of bodyweight. And 2500-5000 calories should be a mix of carbohydrates and fats. Furthermore, Drink a gallon of milk each day. Sounds interesting, I get to eat a LOT!! However, I feel like the protein recommendation may be too low. I weigh about 130 lbs. So, I feel 130 grams of protein per day is a bit too...few.
But, if it's ok...great. More carbs and fats. Oh yeah! I love milk, so I don't mind a gallon a day .
you don't need as much protein when you are in a caloric surplus. Carbs are very protein sparing(your body uses them for energy, leaving protein to be used to build muscle). But if you want some extra protein, why not mix in a scoop or 2 of protein powder in your milk?
Good luck, eat big and lift heavy and you'll get results.
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"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
good luck man, it'll become hard very quickly. Does Rippetoe really advocate chins/pullups to failure? because the version I'm doing has me doing rows 3x5 on one of the days. . . . . granted I'm following the "starting strength" routine. not sure if the two are different.
I too follow Berardi's diet suggestions, I don't make it too complicated I just try to get all of my starchy carbs around my workout and that seems to help for me. If progression is slow you could have a P+C meal for breakfast.
good luck man, it'll become hard very quickly. Does Rippetoe really advocate chins/pullups to failure? because the version I'm doing has me doing rows 3x5 on one of the days. . . . . granted I'm following the "starting strength" routine. not sure if the two are different.
I too follow Berardi's diet suggestions, I don't make it too complicated I just try to get all of my starchy carbs around my workout and that seems to help for me. If progression is slow you could have a P+C meal for breakfast.
-Matt
It's outlined in his "Practical Programming..." book. He calls it the "Starting Strength Model". I own both of his books. I kind of felt that the first book was more of a description of how to do each exercise from head-to-toe. And the second book as a programming book. I recommend that you get it (if you already don't).
Also, the reason he said to do the chins and pull-ups to failure is that rarely a beginner can do over 15 reps with his bodyweight. If he can he should add weight to the exercise.
It's a great program. I've read both books as well, they are both outstanding. Along with NROL, I think those 2 books are easily the most valuable reading any beginner can do. As for his nutrition advice, I like Berardi's theorys better, with the higher protein, but PA is right, when using a high carb diet not as much protein is needed. I'd recommend 1-1.5g per pound.
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I do not workout. I TRAIN.
I do not eat. I FEED.
I do not sleep. I RECHARGE.
My greatest fear in this life is the fear of being ordinary.
I've got Rippetoe's books on my wish list on Amazon, so i have not had a chance to read them, but I have read a little about him on some other forums. But can anyone tell me briefly why there is so little variety in the original poster's training program? Thanks....
Im no expert. But im guessing its because its suppose to be a very basic program. It will get you strong, and when you plateau i think he says your suppose to just change exercises or set/rep scheme.
That workout kind of reminds me of the famour 5x5 workout by pendlay and bill starr (was ripptoe a part of that too?) which also is a very basic program, no fancy stuff.
he's prioritizing building a foundation of strength at the expense of all else. the method is low daily volume, frequent exposer with big loads, linear periodization. additional exercises wouldn't necessarily benefit but they would complicate things, so they're not there. if you had kids with obvious problems that needed to be addressed then you'd address them, but don't add work for the sake of "doing more".
after you get your 1.5 bench, 2x squat\dead, then you can look at pylometrics, DE, RE, sport specific training, ect. if building a solid foundation is the priority and there's not a compelling reason to do more, then don't.
I'm very biased when it comes to pull/push balance, I think there should be much more pull than push movements, and they should be equal at the very least.
There aren't any rows, there's a 3:2 ratio of push: pull in terms of frequency (unless if you want to count deadlifts). Volume will be too individual so I can't say anything about that, but they are only doing five reps of deads.
He wouldn't have included the program if he didn't get results from it or if he got too much negative feedback from the first book, so I guess it somehow evens out. On paper though, it makes me uncomfortable.
I love the concept of the program though.
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I'm very biased when it comes to pull/push balance, I think there should be much more pull than push movements, and they should be equal at the very least.
There aren't any rows, there's a 3:2 ratio of push: pull in terms of frequency (unless if you want to count deadlifts). Volume will be too individual so I can't say anything about that, but they are only doing five reps of deads.
He wouldn't have included the program if he didn't get results from it or if he got too much negative feedback from the first book, so I guess it somehow evens out. On paper though, it makes me uncomfortable.
I love the concept of the program though.
I think he may have included the option of using rows, and he does include deadlifts as a pull.
You will see no discernable difference between 1g per lb of body weight and more, unless you are experiencing some sort of problem. Feel free to get more, if you like.
If you're eating more food than you need, things will tend to be good, provided you don't have a tendency to get fat easily. You're young and your body should respond well to the food and work.
If you start experiencing lack of progress, then start to look closer at the food and macro choices.
Thanks for all your replies. In regards to nutrition, I'm going to start off with Berardi's calorie estimator on his Precision Nutrition website. I know it's still generalized, but at least it's a more specialized generalization. As for the workout, I'd like to add some form of work for my cardio-repiratory system. Rippetoe recommends high-intensity form of energy system training. So, the first thing that came to mind, obviously, was HIIT. Anybody can give me a head start on how to apply HIIT. I've got the "Scrawny to Brawny" book stashed around here somewhere. If I remember correctly, I think it contained a chapter about HIIT. Would that be good? Thanks guys.
P.S.: How do you guys feel about chugging a gallon of full-fat milk a day for my goals (I'm super skinny...I don't care about adding a bit of fat, I just want to gain some f***ing weight!!).
Well, if that's the case, I'm not sure why you're asking about HIIT? If you were to do any 'cardio' work I'd make it low intensity and low duration, with the goal of improving blood and speeding recovery, that's it. And yes a gallon of whole milk a day would be very beneficial to pack meat on.
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I do not workout. I TRAIN.
I do not eat. I FEED.
I do not sleep. I RECHARGE.
My greatest fear in this life is the fear of being ordinary.
Thanks Jason, that sounds like a good idea. I was planning on starting today. However, I've got exams that suddenly piled up this week. And since I'm planning to go to med school, I can't afford to lose much grades. There is a slight difference between us and you guys. Here our week start from Saturday until Wednesday, and the weekends are Thursday and Friday. Whereas you week is from Monday to Friday, and weekends are Saturday and Sunday. Also, I've forgot that I got a road trip planned with my friends this weekend. So I've got to wait until Saturday to start.
Since I used to smoke, my stamina pretty much...sucks. So the goal that I want to accomplish with "cardio" is to increase my stamina. In other words, I want to able to run a mile or play a whole game of football or soccer or basketball or whatever without gasping for air every few minutes. Also, I don't know why, I'm pretty much excited about the gallon of milk a day. Thanks again guys.
You can't fit one workout in before Saturday? Just do them when you can and start your eating. Don't get hung up on the schedule. There's no reason to wait until you have a clear path or clear schedule.
Wow, how convenient is this, you need to read Jon's first blog entry. Of course your busy, but so is everyone else, all the more reason to start now and train whenever you can, it's never going to be perfect.
__________________
I do not workout. I TRAIN.
I do not eat. I FEED.
I do not sleep. I RECHARGE.
My greatest fear in this life is the fear of being ordinary.
Alright, no problem...I'll sign up at the gym once they open up, first thing in the morning. Just one more question...Can someone let me know how to start up a log? I'll have to start the log next week...Because I won't be near a compter for a few days. Thanks again.
stop counting calories and just eat a ton of food. people get caught up trying to get their macros just right, but if they eat a lot of good, clean, healthy food, theyll grow in size and strength. Diet checking is good for the people trying to get in the single digits, but when youre skinny, like you say, you just need to eat.
Gallon of milk would definatley pack on the pounds. Plus, its a good source of protein.
I understand the school pressures (I work full time + going to grad school) and you will be amazed how energized an hour workout can make you after studying for hours on end. No time will ever be perfect, it's just something you do because you have to. Now get to the gym!
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"We are what we repeatedly do. Excellence, therefore, is not an act, but a habit."-- Aristotle
So, I'm going to start this workout tomorrow...
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Linear Mode
