Starting Strength

I saw this a long time ago, some guy at my gym told me about it and I told him I'd check it out but didn't really find any good information on it until recently I joined bodybuilding.com and I saw it, the problem I have is which is the routine I should use? It's not laid out neatly, or I just suck at reading it. Can someone copy and paste the routine here for me to see because I just can't spot it. :/

Also, I've noticed that it has only 3 workouts per day, I personally feel like that's a bit little, so why is it only 3 workouts / day?

"Mark Rippetoe's first two books detail the technical aspects of each primary barbell lifts and major assistance exercises, and created a program for the basic acquisition of strength using these lifts. This program is known as the Starting Strength barbell training program, or simply Starting Strength. The program involves:

3 sets of 5 repetitions of the squat, bench press, and overhead press;
5 sets of 3 repetitions of the power clean; and
1 set of 5 repetitions of the deadlift;

The bench press is alternated with overhead press and deadlift once a week, using power cleans on the other two days. Weights are gradually increased in each session until strength gains reach a plateau. He advocates 3 sessions per week for beginners and drinking a gallon of whole milk per day if underweight to maximize strength gains."

Pic below doesn't need to be posted, but it's related and hilarious so whatever:
http://img403.imageshack.us/img403/2696/bubblesz.png

I did SS when I first started working out and it was great for my legs (doubled my squat, 140 to 280 for reps) but didn't do much else. Rippetoe was never that amazing a power lifter and he told his trainee (bubbles in the above picture) to eat around 7k calories a day (not a typo) a lot of which was from chocolate sundaes. The dude is legit insane is what I'm getting at.

You'll do fine eating 3k-4k calories a day and you can work out as many times a week as you want as long as you give each individual muscle time to recover. I do 3 workouts being push/pull/legs with 1-2 days rest between each workout. I'm still getting great strength gains while acquiring dem aesthetics. IMO weightlifting is all about figuring out what works best for YOU.

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Originally Posted by BoomThunda

"Mark Rippetoe's first two books detail the technical aspects of each primary barbell lifts and major assistance exercises, and created a program for the basic acquisition of strength using these lifts. This program is known as the Starting Strength barbell training program, or simply Starting Strength. The program involves:

3 sets of 5 repetitions of the squat, bench press, and overhead press;
5 sets of 3 repetitions of the power clean; and
1 set of 5 repetitions of the deadlift;

The bench press is alternated with overhead press and deadlift once a week, using power cleans on the other two days. Weights are gradually increased in each session until strength gains reach a plateau. He advocates 3 sessions per week for beginners and drinking a gallon of whole milk per day if underweight to maximize strength gains."

Pic below doesn't need to be posted, but it's related and hilarious so whatever:
http://img84.imageshack.us/img84/9884/bubblesl.png

I did SS when I first started working out and it was great for my legs (doubled my squat, 140 to 280 for reps) but didn't do much else. Rippetoe was never that amazing a power lifter and he told his trainee (bubbles in the above picture) to eat around 7k calories a day (not a typo) a lot of which was from chocolate sundaes. The dude is legit insane is what I'm getting at.

You'll do fine eating 3k-4k calories a day and you can work out as many times a week as you want as long as you give each individual muscle time to recover. I do 3 workouts being push/pull/legs with 1-2 days rest between each workout. I'm still getting great strength gains while acquiring dem aesthetics. IMO weightlifting is all about figuring out what works best for YOU.

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Shit, I don't know if I can eat that many calories. I'll need to figure out a meal plan, but I can never find ones where I can just eat FOOD and not bars or anything like that. Got any good ones?
So does SS help you actually look better and more toned?

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Originally Posted by Starkler

I saw this a long time ago, some guy at my gym told me about it and I told him I'd check it out but didn't really find any good information on it until recently I joined bodybuilding.com and I saw it, the problem I have is which is the routine I should use? It's not laid out neatly, or I just suck at reading it. Can someone copy and paste the routine here for me to see because I just can't spot it. :/

Also, I've noticed that it has only 3 workouts per day, I personally feel like that's a bit little, so why is it only 3 workouts / day?

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You need one day between workout days for light training alone... High-end normally asks for two days between. The reason for that is because you don't built muscle by working out but rather when you're resting. Every time you work your muscles to the minimum required in any building, you are actually making millions of tears in your muscle and destroying the current muscle. Your body basically says 'oh shit' and starts to repair it and it's telling itself that you need better muscles to handle whatever the heck you are doing. The same goes for skin and bones which is why you hit punching bags for fight training. Have you ever heard the saying, too much of a good thing is bad for you? That is true for everything, including water which will actually poison you if you drink too much. You're not going to gain anything if you don't rest every other day AND get a full night of sleep every day. As far as what workout you should do, don't listen to people who try to bullshit about a magical workout that works for everyone. Everyone is different and the only way you're going to know what is right for you is if you seek out someone who would know in real life, like a trainer, or just trying things out on your own.

I'm in the process of working myself back up to where I was in high-school but back then, I did endurance training. You have to understand that there are two basic forms of muscle training. On one side, you have endurance training that focuses on a normal sized built but super strong muscles with the bonus of obvious endurance and speed. On the other side, you have training based on muscle mass. This will basically focus on raw power and gaining huge muscles.

Here are some examples...

Bruce Lee, like most martial artists, built fast and compact but powerful muscles.
http://3.bp.blogspot.com/-DeaMh5795c...uce_lee_01.jpg

On the other side, you have Arnold here like any body builder focusing on muscle mass.
http://www.bodybuildingposters.co.uk...gger%20(7).jpg

With that said, you don't have to actually focus on one or the other. Bruce Lee focused on endurance based muscle for martial arts and Arnold did mass for body building competitions. They had roles to fit with their builds.

Even tho you don't need to focus on one or the other, it's still good to understand why you would be building muscle in the first place. What will you be using it for?

That's Bruce Lee.

I'd def. do starting strength, madcows 5x5 or wendlers 5/3/1.

either of those are great choices for a foundation of strength.

I don't even know which SS is which. Hell, I never knew there was more than one. Which one should I do?

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Originally Posted by Starkler

That's Bruce Lee.

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Yeah I know, sorry about that. Just a typo... lol

I mean heck, I had to type in BRUCE Lee in google to get the image and yet I still brain farted and typed out Jet... Maybe because I'm constantly watching Jet Lee movies. xD

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Originally Posted by Starkler

I want to look good, and I'm also in martial arts (soon to resume it.) so I'd like to get stronger for that.

Also, another question.. Will SS help with bicep growth at all?

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Ah I see I see... You could always ask your master(s) what they do for their routine. As I already pointed out, endurance training is what most martial artist strive for. What martial arts will you be training in? I use to be a part of Kenpo and Kendo myself.

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Originally Posted by Starkler

Shit, I don't know if I can eat that many calories. I'll need to figure out a meal plan, but I can never find ones where I can just eat FOOD and not bars or anything like that. Got any good ones?
So does SS help you actually look better and more toned?

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You don't really NEED a meal plan I assume you're probably a male 16-24 so you don't really need to follow a strict plan since you're probably still growing. You SHOULD eat real food, bars are loaded with sugar and won't get you as big as lots of beef, chicken, potatoes and other carbs, whole milk among other things. You don't need to force feed yourself you just eat as much food as you want that isn't cake or skittles or something. No SS won't get you 'toned' (gimmicky fitness word) actually you won't even look like you work out if you're not in your underwear, lol. SS and other programs like it are good in that they emphasize compound movements, SS is just too leg heavy for most casual lifters. On the other hand you don't want to just do a bunch of bicep curls, even SS could get you bigger arms than that.

Honestly, working out isn't something that you really need to think about too much, you've just got to put in the work at the gym and make sure you get enough food each day and enough sleep each night and you'll do fine.

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Originally Posted by BoomThunda

work at the gym

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I know it's not cheap and not really an option for most people but I said screw the gym and have a workout room with multiple machines and equipment... Was worth it to me. Don't really want to be around a bunch of idiots who are constantly at the gym to insult people and harass woman instead of actually working out. At least that is how it is around here and I'd rather do things in an environment that does not make me want to kill someone. Besides, this saves gas and I am guaranteed a spot on my equipment. I don't have to worry about parking and if I need to take a giant crap, well, that a room away.

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Originally Posted by Jin-Roh

Ah I see I see... You could always ask your master(s) what they do for their routine. As I already pointed out, endurance training is what most martial artist strive for. What martial arts will you be training in? I use to be a part of Kenpo and Kendo myself.

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Tae-kwon-do. I'm gonna take up Muay Thai soon though.

Boom, just for clarification, SS will ONLY get me stronger and not help me to increase size of my muscles for better looks?

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Originally Posted by Jin-Roh

I know it's not cheap and not really an option for most people but I said screw the gym and have a workout room with multiple machines and equipment... Was worth it to me. Don't really want to be around a bunch of idiots who are constantly at the gym to insult people and harass woman instead of actually working out. At least that is how it is around here and I'd rather do things in an environment that does not make me want to kill someone. Besides, this saves gas and I am guaranteed a spot on my equipment. I don't have to worry about parking and if I need to take a giant crap, well, that a room away.

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Well yeah, that's why I go to the gym but most people are pretty friendly. You might be reading too much into what people are doing, most are just there to work out and nothing more. Everybody I know that lifts weights is pretty encouraging to newbies since we were all there at one point. Either way it doesn't make a difference, work out at home, work out at the gym, just lift heavy things and put them down that's all there is to it.

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Originally Posted by Starkler

Tae-kwon-do. I'm gonna take up Muay Thai soon though.

Boom, just for clarification, SS will ONLY get me stronger and not help me to increase size of my muscles for better looks?

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Well yeah, it'll help you get bigger muscles than if you didn't lift at all, but, for me at least, a split with plenty of compounds and a few isolation movements is the best for strength and size.

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Originally Posted by Jin-Roh

It is recorded in history that it was made for soldiers and even today, the military of Thailand trains in this art.

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Muay Thai was a sport. It was used in combat because it was, in fact, a national sport that everyone practiced. The whole idea that Muay Thai is birthed specifically for military is, frankly, ridiculous and has zero academic backing.

Furthermore, the modern Muay Thai is a sharp deviation from its predecessor.

Those videos are nothing short of propaganda. Only a small margin of the Thai military actually trains in Muay Thai. Saying the US military train its military officials in Muay Thai probably hold just as much truth.

So apparently...

>Martial artists and martial arts resources lie

>History recordings and history resources lie

How can he prove me wrong if the 'proof' says otherwise...

Well, afaik, there is no such thing as a millitar background for martial arts.

Basically the possibility to train for any form of close quarter combat falls into those times, where you have already learned everything else, repeated it and drilled it some myriad times.

The influence from martial arts into military close quarter combat is different to it being a part of it, or actively trained:
Usually martial arts are having 2 aspects: Self defense (for civilians) and sportsmanship (again civilian).

Now usually many instructors would bring a civilian self defense or sporting background with them and this is how martial arts shape military training.

However, there is nothing coming back in the other direction, if it is used for combat drill and not physical fitness. This is because aside from familiarizing the soldier with the idea of CQC and that it might happen it's useless. Basically you teach everyone how it could look, so he stays out of it for good and doesn't shit his pants if he actually gets charged and stays somewhat effective. Never is there time to really spend much effort on training it, because in a complex situation, it's darn useless.

Probably everyone should be able to understand that, since you can't pick up martial arts as you can't teach someone figure skating in 4 days (2 days will be spent on learning how to kick down doors rather than people).
A soldier everywhere in the world will be spending more time learning how to maintain his footwear, than how to fight without weapons;
It's simply much much more important.

The idea of soldiers as martial artists has always been somewhat a mystery too me. That would be like spending a third of employment training at McD to teach people how to mix complicated alcoholic cocktails.

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Originally Posted by Ronin

Well, afaik, there is no such thing as a millitar background for martial arts.

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They normally start as a means for civilian self defense, yes. With Muay Thai however, it is not a new style but rather one made from older styles to make it deadly enough for combat use. As far as recorded history goes, the Siamese leaders made it basically mandatory for everyone, soldier or not, to learn Muay Thai to defend from Burmese forces. The first recorded Muay Thai focused on killing strikes and was honed for combat rather than simple defense. It was meant to kill your opponent, not simply defend against them. As time has gone on and Muay Thai has moved away from its origins, most of those strikes are no longer taught because martial arts as we know now, is only meant for defense and not murder. Krav Maga for one, went directly from the person who made it to him training soldiers soon after. It is less than a hundred years old with that said. Do note that all Israeli soldiers learn Krav Maga in BASIC training. Both Muay Thai and Krav Maga are newer martial arts and both are based on older martial arts, but they were formed combining older styles for the purpose of combat. Muay Thai for the age of sword and now Krav Maga in the age of guns.

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Originally Posted by Jin-Roh

Do note that all Israeli soldiers learn Krav Maga in BASIC training.

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And the first generation ipod touch is also the best way to surf the internet.

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Originally Posted by girtrute

No im not saying it equals easy muscle, im just saying its a product of abusing steroids. You can do steroids and gain in other physical attributes then just strength,it will give you motivation that normal person wouldnt have,but arnold would have still had great physique but he wouldnt have been the mass he was during his peak in his career, and you cant say for sure the motivation would have been there without the use of steroids.
Its just gross what people are injecting themselves with, it just basically stretches the skin and adds no real muscle growth.

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http://media.cnbc.com/i/CNBC/Section.../ironman_2.jpg
(not saying he does just saying in general look)

You would simply be big, steroids do not help you in any way shape or form achieve the kind of body that people like Arnold use to or do have. In other words if you looking for a lot of definition then steroids wont do a damn thing for you in fact taking them could work against you, only strict diets and routines will get you a body like that and that is if you are at it like it's a full time job. Also steroids help with motivation? What? Links to studies, papers, news articles, anything please.


scorpio

I love how page 1 is about Strength routines and by page 5 you've moved onto steroids and metal gear solid style close quarters combat...

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Originally Posted by cjammer

[B]If you want to get strong quick then honestly do these simple steps.

1. Up your protein, carbos, and magnesium intake by ALOT.
2. Get a job that requires well over 60 hours a week of pure hard labor, lifting, towing, the carnival(not recomended..), w/e.
3. Do pyramid sets every night alternating from sit-ups, squats(or dead lifting), push ups and flutter-kicks(look it up if you don't understand).
4. Change your workout routine every 3-5 days to prevent muscle awareness(or memory), because if your body gets used to any workout it decreases your results.
5. Keep at it for 3-6 months minimum for best result, although if done correctly you will see results much sooner than expected.

You will be healthier and make decent money in the process.

p.s. This has worked with me and some of my friends, you can do it solo. However if you don't feel motivated, finding a gym or a group of friends to join will help alot.

Edit: Sorry but steroids are very temperary, they kill your body and make you sterile.. So if you wanna be a flabby useless man that's on you..

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...explain ?
Also its temporary, not temperary, might want to fix that.