Rippetoe Starting Strength

Great program for beginners or those looking to get back in shape. It stresses form over going crazy with high numbers. It focuses on the big power lifts only. Great article on it

What is the best Rippetoe workout? There seems to be relatively little about this method of training on the internet. Our forum members share what they have found about this beginner training program right here!

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By: Workout Of The Week

TOPIC: What Is The Best Rippetoe Workout?

The Question:

Have you ever heard of such a training method? Trying to keep up with the latest methods for lean muscle growth can be a daunting task. This method is gaining in popularity and has shown great promise for beginner and intermediate bodybuilders.

What is the best Rippetoe Workout?

What are the differences and similarities between Rippetoe and other methods (Pyramid, Rest Pause, Circuit, HST, Negative Reps, etc.)? Be as descriptive as possible.

Who would benefit the most by using the Rippetoe training method?

Bonus Question: Who created the Rippetoe method and how long has it been in use?

Show off your knowledge to the world!

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Have you ever heard of such a training method? Trying to keep up with the latest methods for lean muscle growth can be a daunting task. This method is gaining in popularity and has shown great promise for beginner and intermediate bodybuilders.

Workout:
What Is The Best Rippetoe Workout?

Beginners will find Rippetoe's starting strength a great workout structure. This is possibly one of the best because of the amount of mass being gained by his trainees around 20-40 lbs in a good 3 months. Mark's program does focus on the core mass lifts which are compound in nature to build maximum muscle because of the recruitment of many muscle fibers to push out every ounce of energy you have in every set and every repetition.

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The Starting Strength method is layered out as such. (Note this is directly from the forums, can't change a perfect layout. Will adjust where necessary for perfect coherence.

MATTA114'S Write Up

Authors Note: This workout was originally posted on the Bodybuilding.com Forums by the following member: MATTA114. It is based on a program from the book Starting Strength by Mark Rippetoe & Lon Kilgore.

Example:

Week 1:

• Monday - Workout A
• Wednesday -Workout B
• Friday - Workout A

Week 2:

• Monday - Workout B
• Wednesday - Workout A
• Friday - Workout B

Etc. For the actual workouts read below:

Workout A:

• 3x5 Squat
• 3x5 Bench Press
• 1x5 Deadlifts
• **2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Click Here For A Printable Log Of Workout A.

Workout B:

• 3x5 Squat
• 3x5 Standing military press
• 3x5 Bent Rows (or power cleans)
• **2x8 Chin-ups (recommended mainly if doing the cleans)

Note: This doesn't include warm-up sets (**)Means this is OPTIONAL

Click Here For A Printable Log Of Workout B.

Assistance Work:

Most people cant get it through there head that compound lifts also work your arms plenty and always insist on direct arm work. As quoted by Madcow2,

"Don't **** with this. Every bodybuilder seems to have
Attention Deficit Disorder and an overwhelming desire
to customize everything."

If you are one of these people note that you have the option of doing the dips and chins which give PLENTY of arm work. Abdominal work is fine to do also if needed.

I recommend weighted decline sit-ups and/or Hanging Leg Raises at 2x8-10.

Weight:

As for the weight, make sure that you use the SAME weight throughout the sets. For example if I do the first set if Squats with 200lbs then I do the other 2 sets of squats with 200lbs.

Every week make it a goal to increase each of your lifts by 2.5%. Meaning if I lifted 100lbs for my Bench Week 1 then Week 2 I would try for 102.5lbs. If I did 200lb Squats Week 1 I would try for 205lbs in Week 2. Sometimes you will be able to do more but don't mess with your form just to lift more.

Warm-up Sets:

Before all your working sets it is best to do a few warm-up sets. Specifically for your first lift. You don't have to do the whole thing for the other lifts but definitely the first.

What you do is you ramp your weight up to your working sets.

For Example:

• 2x5xbar (sets x reps x weight)
• 1x5x85
• 1x3x125
• 1x2x155

Click Here For A Printable Log Of Warm-Up Sets.

And the working set weight would be 175.

If you are lifting you're working sets fewer than 150 I would cut out the 3rd warm-up set of 1x5 because it won't be needed.




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Currently using it myself, working well. Going low to work on form. Added arms to Wednesday and abs to Monday and Fridays. People have gained alot on it and it is a proven program. Key is to pick the right weight and hopefully you will continually go up until you have mastered the three major lifts. (Squats, Deads, Bench Press). Too many people focus on alot of other minor isolation lifts and dont get these down. They have poor form and are doing nothing but increasing your risk for injury. I recommend everyone tries this program at least once.