Starting Strength: Basic Barbell Training, 3rd edition

Author: Mark Rippetoe, Lon Kilgore
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Starting Strength: Basic Barbell Training, 3rd edition


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by PapaDock820   2018-11-10

So, Mark Rippetoe gets extremely preachy and he likes to smell his own farts. But I still recommend Starting Strength . Ignore his comments on drinking a Gallon of Milk a day to gain muscle mass, and don't fall in love with his hip drive comments. BUt as far as breaking down the most efficient and safe way to perform Press, Bench Press, Squat, and deadlift, I'd say it's the best beginner book.

I would follow Juggernaut Strength on YouTube. For women specifically, I would follow Megsquats (though she is Powerlifting specific).

by n0russian   2018-11-10

Lmao. Starting Strength and eat, eat, eat, eat, eat. If you cut now you will legit look like a walking skeleton.

by dweezil22   2018-11-10

Gallon Of Milk A Day

It was originally popularized by Starting Strength

Good news: If you're a beanpole 16 year old with raging hormones that wants to become an offensive lineman, this is PERFECT for getting some massive newb gains

Bad news: Most of us aren't that, most of us will just get fat

If you're 6'2" and skinny and active enough, it could help I suppose.

by speedy2686   2018-11-10

Who ever downvoted you is an asshole. Buy this book .

by ScrubOmelette   2018-11-10

Apologize for the length. This took a lot longer than I thought it would, and now I'm tired and I don't want to edit it down for verbiage. Also, just my opinions--maybe it'll help in some way.

This may not apply to you, but if it does, maybe it'll help-- start small, and begin with a simple (but dedicated) attempt at consistent weight-lifting.

Select a weight-lifting program, and then stick to it.

Example of a weight-lifting program: Mark Rippetoe's Starting Strength ([ ).

Simplified version: Strong Lifts 5x5 (; if you can, do power cleans instead of bent-over rows.

When I say "program," I mean to schedule the following onto your calendar (or an exercise log app of your choice):

  1. What exercises you will do and on what days
  2. How many sets
  3. How many reps per set
  4. In what order
  5. How many seconds between sets for rest (use the native clock app on your smartphone if need be)

Why a weight-lifting program where you must specify your daily targets at this level of detail (prior to showing up)?

  1. By specifying each and every target for every lift, you have set a goal.
    1. If you hit your goals, however small, you have kick-started the virtuous cycle of becoming someone who hits their goals.
    2. Repeated miniature wins will compound and stack up quickly. The change is even more notable if you began this process as someone who has never consciously declared goals and actively tried to achieve them.
  2. Why set goals when lifting?
    1. Consciously recognizing that you've obtained your goals has real physiological benefits. For guys, I strongly suspect that it's a bit like winning a small conflict--you walk away taller, because you "won," therefore boosted testosterone. More testosterone may help with the pervading sense of languid aimlessness and provide a boost of resilience when facing setbacks. Just "exercising" is certainly good, but exercising while achieving goals is better.
    2. Mid-way through these programmatic weight-lifting regimes, a lot of guys undergo their first true embodied encounter with the path of meaning. Having built up the fundamentals on most of their compound barbell lifts, they effectively have one foot in the zone of mastery (after all, they ARE someone who has done all of the lifts up to this point), and another foot in the unknown--the challenge work-weight sets for the day's visit at the gym. It's around this time that the psychological boosts become hard to miss. This is when your friend becomes addicted to lifting--after all, being in-the-zone feels fantastic.

If you're in a tough spot, this is a great way to start small. Barring being unable to go to a gym (or bootstrap a cheap home squat rack gym), the only thing that has to change to get this going is you, which means this is well within most people's capability. It's also a great fallback routine when life's difficulties pile-on again. Once you get familiar with the benefits of goal-oriented weight-lifting, it becomes easier to "see" the path of meaning (i.e. the pattern) in other pursuits in life. Some may literally require the exact same approach, with the only difference being that you just have to tailor the weight-lifting framework to the new set of skills that you'd like to take on. To sum it all up--this is a great way to rack up easy psychological "wins" either to recover from setbacks in life or to prepare you to take on new challenges in other aspects of your life.

by JCJ2015   2018-11-10

OP, you have received some advice on this thread that isn't great (e.g. don't worry about not squatting to depth).

I am an actual strength coach. For years, I've coached old people, kids, middle aged business people, mothers of four, underweight males, obese people, college get the idea. I have yet to meet a single person for whom mobility is a restricting issue in the first session (i.e. can't squat due to tight <insert muscle here>) except for the shoulders, which can generally be opened up within a few sessions. Even holding for shoulders only, I've only had three people that couldn't low bar on their first day with acceptable wrist neutrality. Here's my advice to you.

  1. buy the book , and read it. This will be the most useful thing for you to do as you begin this process. As you do this, you're going to get a lot of people that are going to question you as to why you're doing what you're doing, and this book gives a very solid base of information to respond from.
  2. Unless you're 6'10", you're fairly overweight. Don't crash diet; it will make you feel crappy and it will disrupt your strength training. Plus, I don't want you in a huge deficit because I need some energy for training. Find a point with a reasonable calorie deficit, and stick there. All you're looking for is gradual fat loss. Be aware that as you add muscle, you may not see the scale move every week. Do measurements before you start so that you have some metric to check progress with.
  3. Commit to some GPP a few times a week, but be aware that it will probably make you hungry, and you'll be in danger of eating back more calories than you burned. We're not looking for anything like 90 minutes on a treadmill here. More like 15 minutes on the prowler sled or 20 minutes on a stair master or 30 on a bike.
  4. Find and hire a qualified coach for a few sessions. I cannot stress this enough. You can learn yourself and do well, but you will waste a lot of time with things like worrying about butt wink and mobility and a lot of stuff that will waste your time. A qualified coach can fix butt wink (to the extent that it needs to be fixed) in a session or two, and help mitigate fears about what you're doing right and what you're doing wrong.
  5. Train! You will find that a multitude of issues resolve themselves as you get stronger. Here's one stretch that I do use and find to be useful with new trainees.

Good luck. If you do this for a year you'll look back and wonder how you lived without it.

by marsman79   2018-11-10

I wager you have heard of it, brother though perhaps not in my manner:

by theoldthatisstrong   2018-11-10

First, thank your father profusely for being awesome. Second, don't abuse his generosity by ordering the entire Rogue catalog - start with the bare essentials for full body strength.

1) A power cage so you can squat and bench safely by yourself.
2) A flat bench
3) An bar for powerlifting
4) Plates - 4x45, 2x25, 4x10, 2x5, 2x2.5.
5) A copy of Starting Strength .

Get the book immediately and actually READ it. All of it. You can do this while working on finding the gym equipment. As far as the exact pieces of equipment, just remember that it didn't have to be "the best", just better than you are right now.

Continue to ask questions and do your own research. Good luck!

by N226   2018-11-10

Here ya go:

The app also includes the entire book as well as warm up weight amounts. Pretty slick.

by poweroflegend   2018-03-19

As opposed to the $23 for Starting Strength ?