Weightlifting: Starting Strength

[berserk]

Most strength guys would probably say that SS is for a year or so, certainly more than 3-5 months.

 

[RexImperator]

I did it for 8 months. I could have gone longer, but I wanted to stop gaining weight. The leaner you are at the start of it the better, and you'll be able to ride it out longer.

 

[Basil Ransom]

New York Times contributor gives Starting Strength a shoutout: http://www.nytimes.com/2014/05/25/opinion/sunday/fitness-crazed.html?hpw&rref=opinion&_r=0

Of course, this being the New York Times, the dude still talks like this...

 

[NovaVirtu]

Just finished 6 months of SS. Hurt one of my knees so I cut the workouts down to twice a week, and I still gained more strength in that time than in 10 years of lifting prior to that. No mass unfortunately, wasn't eating enough. Lesson learned.

This is probably the best foundation course for building a strong body out there. Can't recommend it enough.

 

[GTS]

Most strength guys would probably say that SS is for a year or so, certainly more than 3-5 months.

The purpose of SS is to create linear progression, where the lifts are increasing every single session. If you're not progressing linearly you are not doing SS, just following a routine that was part of the program. This level of progression generally only lasts 3 months for skinny hard gainers and up to 5 months for those with good genetics (guys that make it straight to a 400+ lb squat on SS).

If you can't increase the weight after 3 sessions, you deload. After 3 deloads, you move on to an intermediate program that raises the lifts every week. It's pointless to stay on SS past this point since you'll need to deload all the time (and get joint problems from overtraining like it's commonly reported), making it slower than a weekly progression program like texas method or madcow.

So if you're going full throttle, an average or below average guy would be going from SS to texas method/madcow to 5-3-1 or some other advanced program in the same year for optimal results.

 

[PHC19]

Most strength guys would probably say that SS is for a year or so, certainly more than 3-5 months.

The purpose of SS is to create linear progression, where the lifts are increasing every single session. If you're not progressing linearly you are not doing SS, just following a routine that was part of the program. This level of progression generally only lasts 3 months for skinny hard gainers and up to 5 months for those with good genetics (guys that make it straight to a 400+ lb squat on SS).

If you can't increase the weight after 3 sessions, you deload. After 3 deloads, you move on to an intermediate program that raises the lifts every week. It's pointless to stay on SS past this point since you'll need to deload all the time (and get joint problems from overtraining like it's commonly reported), making it slower than a weekly progression program like texas method or madcow.

So if you're going full throttle, an average or below average guy would be going from SS to texas method/madcow to 5-3-1 or some other advanced program in the same year for optimal results.

Pretty good description of the LP process. It should also be noted that LP should be done to completion. If you walked away too early due to program ADHD you can come back and finish what you started.

I did my first LP in 2011 and moved on too early at [squat] 3x5 work sets @ 315. In early 2013 I joined a SS gym and took my work sets to 385 before backing off due to an injury (possible herniated T1 disc...finally got an MRI this past week) I came back and finished what I started this past december at 405 for 3x5 ([email protected] 35 years old).

Finishing linear progression is something very few people actually do. At some point in the program, it becomes a mentally torturous and trainees often erect some sort of excuse to check out.

The mental anguish of completing LP to the very greatest extent is far more valuable than the actual weight. It hardens your mind, and changes you forever.

 

[PHC19]

More tips:

1. Get some BLUE Rehband knee sleeves from Jackals Gym. Immediately. Worth every penny.

2. Get some GOOD weightlifting shoes. Preferably the Red Adidas. Also worth every penny. Reebok Crossfit lifters are crap.

3. Buy a GOOD 11-13mm belt. Best Belts has great deals.

4. Start a log on the SS.com forums. Lots of good folks there.

5. If you can, find a gym with a SS coach, or even better...a SS certified gym. You can do a search on the SS webpage. SS-certified coaches are put through an extensive testing process, which includes ongoing annual CE and testing and thus are profoundly competent.

6. If you have the means, take the SS seminar. Worth every penny. Rip himself is worth the price of admission.

7. Read "To Be a Beast" by Jordan Feigenbaum. Fuck GOMAD. Especially the over 30 crowd. It's not worth it. Trust me. I fat-fucked myself and have spent the last year getting back into fucking shape.

8. DO THE FUCKING PROGRAM. If you're 3 years "into it", and your squat 1RM is only 300#, YOU DIDN'T DO THE FUCKING PROGRAM. If you have your shit together you should be repping 315 by week 12, week 16 at the latest.

 

[PHC19]

Just finished 6 months of SS. Hurt one of my knees so I cut the workouts down to twice a week, and I still gained more strength in that time than in 10 years of lifting prior to that. No mass unfortunately, wasn't eating enough. Lesson learned.

This is probably the best foundation course for building a strong body out there. Can't recommend it enough.

1. Do you have knee sleeves?

2. Do you videotape your work sets?

 

[GTS]

Most strength guys would probably say that SS is for a year or so, certainly more than 3-5 months.

The purpose of SS is to create linear progression, where the lifts are increasing every single session. If you're not progressing linearly you are not doing SS, just following a routine that was part of the program. This level of progression generally only lasts 3 months for skinny hard gainers and up to 5 months for those with good genetics (guys that make it straight to a 400+ lb squat on SS).

If you can't increase the weight after 3 sessions, you deload. After 3 deloads, you move on to an intermediate program that raises the lifts every week. It's pointless to stay on SS past this point since you'll need to deload all the time (and get joint problems from overtraining like it's commonly reported), making it slower than a weekly progression program like texas method or madcow.

So if you're going full throttle, an average or below average guy would be going from SS to texas method/madcow to 5-3-1 or some other advanced program in the same year for optimal results.

Pretty good description of the LP process. It should also be noted that LP should be done to completion. If you walked away too early due to program ADHD you can come back and finish what you started.

I did my first LP in 2011 and moved on too early at [squat] 3x5 work sets @ 315. In early 2013 I joined a SS gym and took my work sets to 385 before backing off due to an injury (possible herniated T1 disc...finally got an MRI this past week) I came back and finished what I started this past december at 405 for 3x5 ([email protected] 35 years old).

Finishing linear progression is something very few people actually do. At some point in the program, it becomes a mentally torturous and trainees often erect some sort of excuse to check out.

The mental anguish of completing LP to the very greatest extent is far more valuable than the actual weight. It hardens your mind, and changes you forever.

Impressive numbers from SS, but I believe it's a good thing for recreational trainees to check out a little early. The last bit can be gruelling and the risk of a damaging technical failure is not worth it. It's fine to give it everything if you have a coach monitoring you, but if you're figuring everything out by yourself the risk rises needlessly.

The cookie cutter result of SS done right is finishing at around 15% bf and squatting 1.5x bodyweight.

 

[PHC19]

Most strength guys would probably say that SS is for a year or so, certainly more than 3-5 months.

The purpose of SS is to create linear progression, where the lifts are increasing every single session. If you're not progressing linearly you are not doing SS, just following a routine that was part of the program. This level of progression generally only lasts 3 months for skinny hard gainers and up to 5 months for those with good genetics (guys that make it straight to a 400+ lb squat on SS).

If you can't increase the weight after 3 sessions, you deload. After 3 deloads, you move on to an intermediate program that raises the lifts every week. It's pointless to stay on SS past this point since you'll need to deload all the time (and get joint problems from overtraining like it's commonly reported), making it slower than a weekly progression program like texas method or madcow.

So if you're going full throttle, an average or below average guy would be going from SS to texas method/madcow to 5-3-1 or some other advanced program in the same year for optimal results.

Pretty good description of the LP process. It should also be noted that LP should be done to completion. If you walked away too early due to program ADHD you can come back and finish what you started.

I did my first LP in 2011 and moved on too early at [squat] 3x5 work sets @ 315. In early 2013 I joined a SS gym and took my work sets to 385 before backing off due to an injury (possible herniated T1 disc...finally got an MRI this past week) I came back and finished what I started this past december at 405 for 3x5 ([email protected] 35 years old).

Finishing linear progression is something very few people actually do. At some point in the program, it becomes a mentally torturous and trainees often erect some sort of excuse to check out.

The mental anguish of completing LP to the very greatest extent is far more valuable than the actual weight. It hardens your mind, and changes you forever.

Impressive numbers from SS, but I believe it's a good thing for recreational trainees to check out a little early. The last bit can be gruelling and the risk of a damaging technical failure is not worth it. It's fine to give it everything if you have a coach monitoring you, but if you're figuring everything out by yourself the risk rises needlessly.

The cookie cutter result of SS done right is finishing at around 15% bf and squatting 1.5x bodyweight.

You make a reasonable assertion; obviously it's all up to the individual.

 

[el conquistador]

Workout 7 today.

Squat 230 3x5
Bench 170
Deadlift 340

Bench and shoulder press are weak but I guess that its true for most.

I've swapped out the power cleans for bent over rows. Will this slow my gains? I know Rippetoe is against it.

Coming along nicely with those stats after only workout number 7? Though this is why I feel SS is lacking in upper body. Your squat and dead numbers are pretty good already, but your bench could be better.

As for power cleans, it is a much more taxing exercise comparable to squat or deadlifts. It's not only a back exercise, you will feel it in glutes, arms and hams. The problem is that it does take some technique to do the powerclean, I have awful technique too but still do them, because they give such an amazing full body and cardio workout. If you do the rows, remember to do them with your upper body parallel almost to the floor and do stop and go. Most people do rows on something like 45 degrees which isn't correct and is more of a mix of a shrug and row. If you do rows, get some pullups in too.

I'm doing the novice program but I'm not a complete novice.

A couple of questions for experienced lifters out there:

1. When progression on an exercise stalls or form is starting to suffer, what percentage of total weight do you take off the bar? 10%? 20%
2. At the bottom of the squat my knees make a ‘click’ noise. Should I get this checked?

 

[GTS]

I'm doing the novice program but I'm not a complete novice.

A couple of questions for experienced lifters out there:

1. When progression on an exercise stalls or form is starting to suffer, what percentage of total weight do you take off the bar? 10%? 20%
2. At the bottom of the squat my knees make a ‘click’ noise. Should I get this checked?

1. 10%
2. It's fine if it doesn't hurt, you're warming up properly your technique is sound (knees aren't buckling in, knees aren't too far past the toes).

 

[PHC19]

Workout 7 today.

Squat 230 3x5
Bench 170
Deadlift 340

Bench and shoulder press are weak but I guess that its true for most.

I've swapped out the power cleans for bent over rows. Will this slow my gains? I know Rippetoe is against it.

Coming along nicely with those stats after only workout number 7? Though this is why I feel SS is lacking in upper body. Your squat and dead numbers are pretty good already, but your bench could be better.

As for power cleans, it is a much more taxing exercise comparable to squat or deadlifts. It's not only a back exercise, you will feel it in glutes, arms and hams. The problem is that it does take some technique to do the powerclean, I have awful technique too but still do them, because they give such an amazing full body and cardio workout. If you do the rows, remember to do them with your upper body parallel almost to the floor and do stop and go. Most people do rows on something like 45 degrees which isn't correct and is more of a mix of a shrug and row. If you do rows, get some pullups in too.

I'm doing the novice program but I'm not a complete novice.

A couple of questions for experienced lifters out there:

1. When progression on an exercise stalls or form is starting to suffer, what percentage of total weight do you take off the bar? 10%? 20%
2. At the bottom of the squat my knees make a ‘click’ noise. Should I get this checked?

Your knees are likely clicking because you're not maintaining adductor tension/stretch reflex into the hole, which is likely pushing your knees/forward and/or in and thus compromising knee infrastructure encapsulation. The cue is "knees out", either by coach or internally via mental note/self-talk before every rep.

 

[Wreckingball]

So, I've been doing Stronglifts for a while (similar to SS).
I've got my DL up to 105Kg, but I don't have enough grip strength to hold the bar anymore. Any tips? I'm 75kg
Im planning on incorporating some Deadlifts at 60 or 70Kg (and work on form) on my trainings to get a stronger grip or hanging from a bar (i can't hold it for 30s).

 

[RexImperator]

Practice by holding the last rep as long as possible. Do you have chalk? That helps a lot.

You can eventually switch to a mixed grip for the top work set, and the warmup just before it.

 

[Hades]

So, I've been doing Stronglifts for a while (similar to SS).
I've got my DL up to 105Kg, but I don't have enough grip strength to hold the bar anymore. Any tips? I'm 75kg
Im planning on incorporating some Deadlifts at 60 or 70Kg (and work on form) on my trainings to get a stronger grip or hanging from a bar (i can't hold it for 30s).

Bar hangs, chinups, and unilateral rows (you should be using at least fifty pound dumbbells) will aid in grip. One death set of farmer's carries with the largest kettlebells at the gym will help too.

Sometimes having "grip endurance" will carry into more grip strength. Maybe six months ago I could deadlift 365# with straps but barely hold on to it before my hand would open. I started adding a few sessions per week of bodyweight rows on the rings to my workouts, the protocol being five sets of fifteen with a rest period just long enough to stretch out the lats (maybe a minute). My grip got better, unbelievably.

 

[Dulceácido]

You're 6'0 and 180 lbs. and confident in your looks... I am somehow failing to register the problem here.

If you're working out hard and it's not a nutrition issue, it can all be calculated to genetics. Ever thought about hormone replacement therapy. Test or HGH?

Stay hard. Workout hard and be confident. Eat a balanced diet and push in the gym.

If it's a confidence issue try doing combative sports. Jiu Jitsu or Thai Boxing will push you over the edge. Nothing brings you back to earth like getting punched in the face or getting tossed around like a ragdoll... Improve your athleticism and be prepared for violent conflict.

Also, don't "rest" in the gym... Instead of talking on your cell phone or bullshitting with the blonde in tights, do a 300m row or jump on the treadmill for a 1/4 mile, while you are catching your breath.

The gym is work. It's not time to reflect or bullshit. Do work, Son! Work and pay--pay like you've never payed before. Plenty of time for all those other things when you're not in the gym.

Stay hard. Stay focused. Eat clean and you'll be a monster.....

 

[Wreckingball]

So, I've been doing Stronglifts for a while (similar to SS).
I've got my DL up to 105Kg, but I don't have enough grip strength to hold the bar anymore. Any tips? I'm 75kg
Im planning on incorporating some Deadlifts at 60 or 70Kg (and work on form) on my trainings to get a stronger grip or hanging from a bar (i can't hold it for 30s).

Bar hangs, chinups, and unilateral rows (you should be using at least fifty pound dumbbells) will aid in grip. One death set of farmer's carries with the largest kettlebells at the gym will help too.

Sometimes having "grip endurance" will carry into more grip strength. Maybe six months ago I could deadlift 365# with straps but barely hold on to it before my hand would open. I started adding a few sessions per week of bodyweight rows on the rings to my workouts, the protocol being five sets of fifteen with a rest period just long enough to stretch out the lats (maybe a minute). My grip got better, unbelievably.

That's the problem, I can lift the bar, but not hold it.

So far, I've been doing some hanging, more chinups and just hold the bar (total65kg) for 10s. I'm feeling the power of the calluses even more!

 

[GTS]

That's the problem, I can lift the bar, but not hold it.

So far, I've been doing some hanging, more chinups and just hold the bar (total65kg) for 10s. I'm feeling the power of the calluses even more!

Make sure you are actually gripping the bar correctly, most people do it wrong. If your skin/callouses are pinched against the bar, your grip strength will grow at a slower pace.



You may need to drop the weight after modifying the grip and work your way back up.

Next, make sure that you don't bounce the deadlift. Start every rep from a dead stop, reset the grip if necessary. This ensures that your are lifting the full weight every single rep, minimizing premature weaknesses.

I also recommend swapping out barbell rows with power cleans for a couple of weeks. At the beginner level, it is by far the best exercise for rapidly improving grip strength. Just work your way up to a 60kg power clean for 5 set of 3 and you shouldn't have grip problems for a while.

 

[Deluge]

My deadlift was stalling for a while, so I switched from regular to mixed grip and started advancing again, real fast. Is there any reason why I shouldn't keep using a mixed grip? I don't know much about how this all works.