Starting Strength: Basic Barbell Training, 3rd edition

Category: Exercise & Fitness
Author: Mark Rippetoe, Lon Kilgore
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by ajgrf   2019-11-17

Looks like a big waste of time. Read The Two-Factor Model of Sports Performance and go buy the blue book instead.

by dewhard   2019-11-17

I do both weightlifting 3 times a week and yoga everyday. My motivation for starting yoga is the exact same reason as yours. This is what I've learned.

Compound weightlifting exercises will fix your posture more than yoga will. Because these postural issues are usually created by lack of muscle in certain areas of your body, most likely your upper back. In order to fix this you need to build muscle. The most effective way to do that is barbell exercises because you can control and increment the load easily.

Sorry, despite what many on this subreddit think, yoga isn't very effective at building muscle or strength. It isn't a fix all solution. If you want the most bang for your buck for fixing posture then you'll need to lift. And you should want this because you're 35. You don't have time to waste when undoing years of damage.

Follow the Starting Strength method by Mark Rippetoe. It's a great novice program that teaches you correct form for the most effective barbell exercises.

Having said that, yoga will help, but it'll take months of daily practice before you notice any improvement. After that, there will be severe diminishing returns. It's a very inefficient way to achieve your goal of improving posture. I learned this the hard way.

On the other hand, you'll notice improvement from weightlifting within the first 6 workouts, and it'll compound shortly after that.

by freerangepenguin   2019-11-17

I am similar to you. I have ET, and it is very hard for me to gain weight. When I was your age (30+ years ago), I was 6'2" and 128 lbs soaking wet. About 8-9 years ago, I was still no heavier than 135-140 lbs.

Then I read a book called, Starting Strength by Mark Rippetoe. It inspired me to start lifting heavy for the first time in my life. There are a lot of ways to go about it, but I followed a super simple plan called StrongLifts 5x5. On top of that, I lowered my carbs a bit and increased my protein and fat intake (this was before keto was such a big thing) and tracked my macros and calorie intake on My Fitness Pal. For the first time in my life, I started to gain weight and got up to a lean 160 lbs in less than a year. I'm sure that I would have continued a "clean" weight gain if I had stuck to my diet and exercise routine. Unfortunately, I got off track for a variety of reasons and lost 10 of the pounds I had gained.

Now I'm considering keto to help with my ET and energy level, even though I'm not lifting and certainly not trying to lose weight.

Bottom line, if I can gain, you can gain. Lift heavy free weights. Don't waste your time on those circuit machines. Track your calories and macros. Get advice from this sub and others as far as what to eat. Stick with it. Get a workout buddy to help you stay accountable and to give you encouragement.

Good luck!

by blueholeload   2019-08-24

Starting Strength: Basic Barbell Training, 3rd edition https://www.amazon.com/dp/0982522738/ref=cm_sw_r_cp_api_i_oRu1CbGMY8G06

by RajamaPants   2019-08-24

I'm the same age. Was a casual gym goer, then I discovered Starting Strength and fell in love!

Starting Strength is simple, quick, and the advancement feels and is noticeable. It's a really good program!

https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738

by chiefsfan_90   2019-08-24

Start with form. Mark has some great youtube videos and his book Starting Strength changed how I lifted. You are young so learn the right way. If you have the chance go to a seminar on Olympic lifting to get hands on. But 5x5 app is worth the buy you can so add exercises for arms, back, chest etc. Good luck!

Starting Strength: Basic Barbell Training, 3rd edition https://www.amazon.com/dp/0982522738/ref=cm_sw_r_cp_apa_i_dUh5CbQA0DHSF

by CarlJibbs   2019-07-21

I can't recommend Starting Strength highly enough. The book goes into detail about the what, how, why and when for each of the main lifts (squat, deadlift, bench press, press and power clean). It also covers programming and why the program works the way it does.

I definitely recommend the physical copy: https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=sr_1_1?crid=1AVD36SFF914G&keywords=starting+strength&qid=1554400494&s=gateway&sprefix=starting%2Caps%2C164&sr=8-1

Additionally, there's Starting Strength Online Coaching if you want a virtual coach to program and form check for you. If you're lucky (and want to do the program) there are plenty of Starting Strength coaches around the country.

by tonetone__   2019-07-21

https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738

by Johnny_Lawless_Esq   2019-07-21

Deadlifts are probably the best damned exercise for EMS people, because not only does the strength you get protect you during lifts (unless you're an idiot), it also works all of the muscles that are abused by remaining in a sitting position for long periods.

In addition to which, and this is speculation on my part, but I'll bet money on it, building up extra muscle tissue in your butt and thighs, along with the corresponding increase in muscle tone, means that the veins in your legs are less compressed by sitting on them, which I would bet reduces the chances of a sitting-on-your-ass-induced DVT.

If you do nothing else, if you can only do one exercise, deadlift.

For instruction on form, get this book. It is an exhaustive instruction manual on how to perform the basic barbell lifts, without a spotter or any silliness like that.

by Thundercruncher   2019-07-21

Ok, so I would recommend you purchase two books: Starting Strength mostly for Mark Rippetoe's breakdown of the basic exercises, form and technique.

Then I would get Jim Wendler's 5/3/1 for an easy to follow program that allows for a lot of flexibility (Jim's other books add a lot of variety to the program that can help round it out for physique benefits.)

That should get you very far towards where you want to go. Honestly though, if you've never specifically devoted yourself to strength in those lifts, then it's understandable that you wouldn't be good at them.

Good luck!

by meunomenaoehjenifer   2019-07-21

https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738

https://www.amazon.com/New-Encyclopedia-Modern-Bodybuilding-Updated/dp/0684857219

b-ok.org é sua amiga.

by uuddlrlrb4   2019-07-21

https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=mp_s_a_1_1?crid=61WQ96414HBG&keywords=starting+strength&qid=1552877365&s=gateway&sprefix=starting+str&sr=8-1

https://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754/ref=mp_s_a_1_2?crid=61WQ96414HBG&keywords=starting+strength&qid=1552877396&s=gateway&sprefix=starting+str&sr=8-2

Follow these two books and you’ll be able to hit some numbers in relatively reasonable time

Focus on your program/routine, don’t pay too much attention other people in the gym

by hoorayimhelping   2019-05-16
I was in your spot 8 years ago. Long time surfer, skater, wakeboarder whose body started crapping out. This book changed my life: https://www.amazon.com/Starting-Strength-Basic-Barbell-Train....

Strength training with barbells fixed all those aches and pains in my knees and joints that braces and doctors and physical therapy couldn't. When I started squatting, I suddenly stopped being afraid to walk down stairs. My posture improved. I noticed I had way more endurance when riding, and it made ever part of that, from carving to pumping, easier and better and more powerful.

For me personally, resistance training with weights is better than almost any other exercise for managing ADHD. I don't know what it is, but something about lifting keeps me focused and calm for a few days after a workout. Cardio never really did that for me.

by wreath   2019-04-25
I cannot recommend this enough. The app is so simple and the workouts are around one hour (with heavy lifts).

I highly recommend Mark Rippetoe's book Starting Strength[0] to learn the mechanics of the lifts. StrongLifts is a sorta rip off of Starting Strength.

[0] https://www.amazon.com/Starting-Strength-Basic-Barbell-Train...

by Stunting   2019-04-14
Hey bud. Instead of sending $8 a month to have information that is already accessible to you regurgitated to you with pretty UI try this instead...

Do you walk? If you don't, start there.

A study of sedentary, overweight men and women (aged 40 to 65 years) showed they lost body fat and weight when they walked or ran 12 miles a week during an 8-month study, without changing their diet. A control group of non-exercisers all gained weight and fat during the 8-month study."

https://jamanetwork.com/journals/jamainternalmedicine/fullar...

Do you sit at a desk a lot? You probably have poor posture associated with it. Do any yoga, at all. Literally any program.

Here's one from my favorite online yogi - https://www.youtube.com/watch?v=tAUf7aajBWE

Do you want to lift weights? For $8, one time, you can order Starting Strength by Mark Rippetoe. - https://www.amazon.com/Starting-Strength-Basic-Barbell-Train...

This book will teach you how to lift the weights, as well as how to program the lifts, which is twice as much as this app is claiming to do. At 1/12th the price for the first year, 1/24th the second, and 1/36th the third, etc..

by throw0101a   2019-01-26
Rippetoe's stuff is pretty good. The first book on why barbells and getting started:

* https://www.amazon.com/Starting-Strength-Basic-Barbell-Train...

After a few months you'll exhaust that (perhaps just take it out of the library?), and need more intermediate-level information:

* https://www.amazon.com/Practical-Programming-Strength-Traini...

Otherwise, some others have suggested a few Reddit threads; see also /r/fitness.

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 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 .