Thursday, October 25, 2012

Starting Strength - Mark Rippetoe - Simplify your workout and get rid of "this needless complexity for complexities' sake‏."

Starting Strength: Basic Barbell Training, 3rd edition

Mark Rippetoe is genius. Keep it Simple Stupid. The old K.I.S.S. method could be his greatist contribution to strength training. You will make gains with this program. Big gains.

If you get bored after 16 weeks or more. Then go to a bodybuilding split. But you'll be back.

My favorite quote from the T-Nation article was from Mark after reading an article in the NSCA strength and conditioning journal on how to periodize abdominal training.

Forsake complexity and try classic Starting Strength.

The classic Starting Strength workout is as follows:

Workout 1:
A) Squat — 3 x 5
B) Bench Press — 3 x 5
C) Deadlift — 1 x 5

Workout 2:
A) Squat — 3 x 5
B) Press (Overhead press) — 3 x 5
C) *Power Clean — 5 x 3

*Raw rookies and general gym-goers may substitute back extensions and chin-ups for power cleans.

Workouts 1 and 2 are alternated, and performed on Monday, Wednesday, and Friday.

Week 1:
A) Monday — Workout 1
B) Wednesday — Workout 2
C) Friday — Workout 1

Week 2:
A) Monday — Workout 2
B) Wednesday — Workout 1
C) Friday — Workout 2

Week 3: Cycle Repeats

  1. Rippetoe, Mark. Starting Strength- Basic Barbell Training 3rd Edition. Wichita Falls, Texas: The Aasgaard Company,2011. Print.
  2. Krahn, Bryan. Most Lifters are Still Beginners , T-Nation