Starting Strength Questions

O.P.H

Firstly, I'm 26, 6 foot, 180 pounds or 13 stone, slim. Bench 5 reps of 60 kg, squat 5 reps of 100 kg. Main goal is getting bigger.

1 - All my information regarding SS has come from the following link, is whats in this link a good synopsis of SS - http://www.startingstrength.net/workouts/

2 - Is SS just for complete beginners. I have been doin weights on and off for about 2 to 3 years. I would go on stretches of 2 to 3 months and then get fed up with it because not seeing great results and then stop for another few months etc etc

3 - Can someone explain the SS warm-up routine to me because it seems a little excessive. It says if I am lets say squating 175 pounds in workout the warm-up should be -
2 x 5 x Bar
1 x 5 x 85 lbs
1 x 3 x 125 lbs
1 x 2 x 155 lbs
So I do all this before doin the 3 x 5 of 175 pounds squats? I'd be knackered imo. And do I do this type warm up before every single exercise (squat, bench, chin up, etc etc)

4 - Is SS better than my current workout because my current workout is new to me and I have seen gains over the past few weeks. Its this -

Monday - (chest) bench 3 x 5, incline dumbell bench 3 x 5, decline dumbell bench 3 x 5, flat dumbell flys 3 x 5, (biceps) alternate curls 3 x 5, hammer curls 3 x 5, barbell curls 3 x 5

Tuesday - (legs) legs extensions 5 x 5, hamstring curls 5 x 5, squat 5 x 5

Thursday - (back) pull up 4 x 5, chin up 4 x 5, bent over barbell row 3 x 5, dumbell row 3 x 5, deadlift 3 x 5

Saturday - (shoulders) shoulder press 3 x 4, standing barbell raises close grip 3 x 5, front raises 3 x 4 (triceps) close grip bench 3 x 5, cable pull down close grips 3 x 5, tricpes dumbell extensions 3 x 5

Looking at it now it seems like a lot but it dosent seem that way when Im doin it becasue reps are so low. I have seen results with it. Would SS be better

5 - How long would I do SS in this form before changing and going to different workout like splits

Sorry bout the long post:rolleyes:
Any other advice on pros and cons of SS would be great, cheers.

cardio,shoot me

I'm doing SS so i will give my 2c.

I was a Complete beginner doing this program. I couldnt squat nor deadlift with any way decent form.

So far, my squat and deadlift form have gotten way better and they have gone up from 60/80 kilos with bad form to 82.5kg/105kg/ with good form.

Shoulder press has gone up from 35kg to 47.5kg.

I had no previous 5x3 on power clean but the weight is going up,
these have also improved my speed on deadlifts.

My Dips have gone up astronomically also.

One con i have is that by the time i get around to bench press, im already knackered so i cant put as much effort into it as id like.

DM-BM

O.P.H wrote: »

Firstly, I'm 26, 6 foot, 180 pounds or 13 stone, slim. Bench 5 reps of 60 kg, squat 5 reps of 100 kg. Main goal is getting bigger.

1 - All my information regarding SS has come from the following link, is whats in this link a good synopsis of SS - http://www.startingstrength.net/workouts/

Not really, it gives a very brief outline of it, but the book is well worth reading, like he wrote a few paragraphs on the squat, but the chapter in the book is 58 pages long. It's the sort of book you can keep going back to when your form starts to slip.

O.P.H wrote: »

2 - Is SS just for complete beginners. I have been doin weights on and off for about 2 to 3 years. I would go on stretches of 2 to 3 months and then get fed up with it because not seeing great results and then stop for another few months etc etc

It will work for anyone who can consistantly add weight to the bar. It really doesn't matter if you have never lifted before or not, the only difference will be how long you can keep the progression going.

O.P.H wrote: »

3 - Can someone explain the SS warm-up routine to me because it seems a little excessive. It says if I am lets say squating 175 pounds in workout the warm-up should be -
2 x 5 x Bar
1 x 5 x 85 lbs
1 x 3 x 125 lbs
1 x 2 x 155 lbs
So I do all this before doin the 3 x 5 of 175 pounds squats? I'd be knackered imo. And do I do this type warm up before every single exercise (squat, bench, chin up, etc etc)

I do something very similar and yeah it is for all lifts and I might do more depending on what my work sets are like and how I feel. You'll need to judge it for yourself, but you do need to warm up properly, but obviously there is no point in your warm ups having you too tired for your work sets.

O.P.H wrote: »

4 - Is SS better than my current workout because my current workout is new to me and I have seen gains over the past few weeks. Its this -

Monday - (chest) bench 3 x 5, incline dumbell bench 3 x 5, decline dumbell bench 3 x 5, flat dumbell flys 3 x 5, (biceps) alternate curls 3 x 5, hammer curls 3 x 5, barbell curls 3 x 5

Tuesday - (legs) legs extensions 5 x 5, hamstring curls 5 x 5, squat 5 x 5

Thursday - (back) pull up 4 x 5, chin up 4 x 5, bent over barbell row 3 x 5, dumbell row 3 x 5, deadlift 3 x 5

Saturday - (shoulders) shoulder press 3 x 4, standing barbell raises close grip 3 x 5, front raises 3 x 4 (triceps) close grip bench 3 x 5, cable pull down close grips 3 x 5, tricpes dumbell extensions 3 x 5

Looking at it now it seems like a lot but it dosent seem that way when Im doin it becasue reps are so low. I have seen results with it. Would SS be better

I would prefer SS,I think you would be better off just getting stronger on the main lifts, before worrying about a lot of the lifts in your routine. On the other hand if it's working for you....

O.P.H wrote: »

5 - How long would I do SS in this form before changing and going to different workout like splits

With starting strength you add weight to the bar on all lifts every time you do them, you will need to eat a lot to keep this going. Eventually you will stall, at that point you need to reduce the weight on the bar by about 10% and work your way up again, making sure your eating and resting enough, by the time you stall for the second or third time,your probably gone as far as you can go on this programme.

O.P.H

Cheers for that, I might just get the book. Pretty sure I might be missing key elements of the program by just going on the above link.

O.P.H

Anyone else know much about it?

Prezatch

O.P.H wrote: »

3 - Can someone explain the SS warm-up routine to me because it seems a little excessive. It says if I am lets say squating 175 pounds in workout the warm-up should be -
2 x 5 x Bar
1 x 5 x 85 lbs
1 x 3 x 125 lbs
1 x 2 x 155 lbs
So I do all this before doin the 3 x 5 of 175 pounds squats?

I'm also wondering if this type of warm-up is excessive. I'm no expert but is a warm-up like that not a bit crazy, by the time you change all the weights and for every exercise?

BobbyOLeary

O.P.H wrote: »

Firstly, I'm 26, 6 foot, 180 pounds or 13 stone, slim. Bench 5 reps of 60 kg, squat 5 reps of 100 kg. Main goal is getting bigger.

2 - Is SS just for complete beginners. I have been doin weights on and off for about 2 to 3 years. I would go on stretches of 2 to 3 months and then get fed up with it because not seeing great results and then stop for another few months etc etc

You're definitely a good candidate for SS, those numbers are low enough that you'll still be able to get the cool linear progression from SS. The name is off putting but it's not only for people who haven't lifted weights, it's for those who can still use a linear progression.

1 - All my information regarding SS has come from the following link, is whats in this link a good synopsis of SS - http://www.startingstrength.net/workouts/

This site is much better: http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

3 - Can someone explain the SS warm-up routine to me because it seems a little excessive. It says if I am lets say squating 175 pounds in workout the warm-up should be -
2 x 5 x Bar
1 x 5 x 85 lbs
1 x 3 x 125 lbs
1 x 2 x 155 lbs
So I do all this before doin the 3 x 5 of 175 pounds squats? I'd be knackered imo. And do I do this type warm up before every single exercise (squat, bench, chin up, etc etc)

If you think this is excessive don't do it, just don't moan if you get injured. That warmup should take about 5 minutes, the only time spent off the bar in warmups is to change the weights. If you're tired after that then I'd wonder about the weight you're intending to lift and whether you're able for it.

4 - Is SS better than my current workout because my current workout is new to me and I have seen gains over the past few weeks. Its this -

Monday - (chest) bench 3 x 5, incline dumbell bench 3 x 5, decline dumbell bench 3 x 5, flat dumbell flys 3 x 5, (biceps) alternate curls 3 x 5, hammer curls 3 x 5, barbell curls 3 x 5

Tuesday - (legs) legs extensions 5 x 5, hamstring curls 5 x 5, squat 5 x 5

Thursday - (back) pull up 4 x 5, chin up 4 x 5, bent over barbell row 3 x 5, dumbell row 3 x 5, deadlift 3 x 5

Saturday - (shoulders) shoulder press 3 x 4, standing barbell raises close grip 3 x 5, front raises 3 x 4 (triceps) close grip bench 3 x 5, cable pull down close grips 3 x 5, tricpes dumbell extensions 3 x 5

Looking at it now it seems like a lot but it dosent seem that way when Im doin it becasue reps are so low. I have seen results with it. Would SS be better

Better how? I'd go with yes but I'm not a fan of these split programs at such an early phase, I prefer to see people get the main compound exercises down and shifting decent weight before wondering about all these different pieces.

5 - How long would I do SS in this form before changing and going to different workout like splits

Until you have to reset each lift twice is the rule of thumb with SS though people rarely last that long. Look, if you're that adamant about wanting to do a split routine just do one. SS is, as the name suggests, a strength routine. Typically you can't get much stronger without getting bigger. I know there'll be people who'll say that you can and that SS won't make you big but show me a person who has come to the end of the linear progression phase and hasn't got a decent set of gunzzz.

O.P.H

You do the warm-up and lets say your bench sets starts on 60kg, do you reduce this weight for the next set so to be able to keep doing 5 reps or do your struggle with the original weight each set.

Are you suppose to add weight each session.

floggg

O.P.H wrote: »

You do the warm-up and lets say your bench sets starts on 60kg, do you reduce this weight for the next set so to be able to keep doing 5 reps or do your struggle with the original weight each set.

Are you suppose to add weight each session.

As for warm-up, its really not a problem. You get through it fine. Remember, you are only doing three main lifts each session.

Yes, on the "work" sets, keep the same weight for all three sets. If you can't do three full sets at that weight, you have started off too high, so drop back a bit and go with a weight were you can just aabout get the last rep on the last set.

And yes, you are meant to add weight to the bar each time - thats the linear progression referred to above - going up each week. You should be able to manage it most weeks ok, although the press is a bitch to go up on each week - if you can go up by 1kg at a time on that you are doing well.

O.P.H

floggg wrote: »

As for warm-up, its really not a problem. You get through it fine. Remember, you are only doing three main lifts each session.

Yes, on the "work" sets, keep the same weight for all three sets. If you can't do three full sets at that weight, you have started off too high, so drop back a bit and go with a weight were you can just aabout get the last rep on the last set.

And yes, you are meant to add weight to the bar each time - thats the linear progression referred to above - going up each week. You should be able to manage it most weeks ok, although the press is a bitch to go up on each week - if you can go up by 1kg at a time on that you are doing well.

Crap, the smallest i can go up by is 2 kg at a time, smallest weights I have are 1 kg

Is it not 4 main things per session as in the link above in first post

floggg

O.P.H wrote: »

Crap, the smallest i can go up by is 2 kg at a time, smallest weights I have are 1 kg

Is it not 4 main things per session as in the link above in first post

I assume they have included dips/chins in as well. AFAIk they are not in the original SS program, although they are mentioned as possible assistance work. I do them anyway, so do most people doing it.

I don't really count them in the same leauge as the other lifts though, they are not nearly as tiring and don't need as much in the tank as a deadlift or squat.

As for press, i am going up 2.5kg at a time, which is very tough. I have stalled completely know 12.5kg from where i started, so will reset and go again. iy might be a case of resetting more than twice for press.

BobbyOLeary

Crap, the smallest i can go up by is 2 kg at a time, smallest weights I have are 1 kg

Is it not 4 main things per session as in the link above in first post

Make some smaller ones then. You'll need to start going up in 1kg increments with the press very quickly, the bench press won't be quite as quick but it'll happen. Bags of gravel and string make up my partial plates and they work just fine.

The original SS program calls for three compound lifts a day and that's it. Some people do the assistance work with it but I never felt the need, I was happy enough with Squats, Deads, Press and Cleans. Check out that link I gave you, it should give you loads of information regarding each piece of the program.

bigstar

O.P.H wrote: »

You do the warm-up and lets say your bench sets starts on 60kg, do you reduce this weight for the next set so to be able to keep doing 5 reps or do your struggle with the original weight each set.

Are you suppose to add weight each session.

definitely check out the wiki page bobby posted its very informative, much better than the link you posted.

i dont know what you mean above but you'd warm up like this:
Bar (20kg) 2x5 warm up
30kg 1x5 warm up
40kg 1x3 warm up
50kg 1x2 warm up
60kg 3x5 work set

its not so bad really, your only doing 2 reps of 80% your 5rm. if your struggling with the work set definitely drop it back about 15% or more and start from there. when i started i did 5 reps of say 30kg (depending on the lift, squat might be higher, press lower) and then added 5/10 kg until the bar speed got slower and started there, adding 5kg each week till it got too much then adding 2.5kg till i stalled, reset and added 2.5kg again till i stalled.

read the wiki though, it should give you most of the info you need.

O.P.H

What do you mean by when you say, you "reset"?

bigstar

O.P.H wrote: »

What do you mean by when you say, you "reset"?

youll stall eventually, and when you do drop the weight back 10/15% and build it up again. did you red that wiki link its got lots of good info.

O.P.H

bigstar wrote: »

youll stall eventually, and when you do drop the weight back 10/15% and build it up again. did you red that wiki link its got lots of good info.

I will do thanks, just one other question. The warm-up above, do you do it for every single lift in each workout, same thing for each of the 3 main lifts, like are you not warmed up after first lift etc. Basicly when can you avoid the warm up.

bigstar

O.P.H wrote: »

I will do thanks, just one other question. The warm-up above, do you do it for every single lift in each workout, same thing for each of the 3 main lifts, like are you not warmed up after first lift etc. Basicly when can you avoid the warm up.

its the same for every lift. your warming up the muscles and joints you use for that lift. so squatting wont really have warmed up your chest. nothing will really warm you up for power cleans but cleans.

as well as a warm up i think the volume of reps is to help you practice your form at a lowish weight. after a while i dropped the first set with the bar so i did 1 set with bar instead of 2, its not an exact science but you need to be well warmed up before your work sets to get the most from them.

BobbyOLeary

Basicly when can you avoid the warm up.

Whenever you want to. Noone is going to tell you that its cool not to warm up, it's simply not. If you want to lift without a warmup go ahead, you probably won't spontaneously combust.

The order of the lifts; Squat, Bench, Deadlift is so you hit the most important exercise first when you're most fresh, then you've got the bench which utilises muscles that weren't really tired by the squat and allows for those that were to recover in time for the deadlifts.

If you don't want to warm up then don't, similarly if you don't want to make 1kg jumps on the press don't. Whats being detailed both here and in that wiki I posted is the most efficient way of progressing through Starting Strength and how for you to get the most out of it.

O.P.H

BobbyOLeary wrote: »

Whenever you want to. Noone is going to tell you that its cool not to warm up, it's simply not. If you want to lift without a warmup go ahead, you probably won't spontaneously combust.

The order of the lifts; Squat, Bench, Deadlift is so you hit the most important exercise first when you're most fresh, then you've got the bench which utilises muscles that weren't really tired by the squat and allows for those that were to recover in time for the deadlifts.

If you don't want to warm up then don't, similarly if you don't want to make 1kg jumps on the press don't. Whats being detailed both here and in that wiki I posted is the most efficient way of progressing through Starting Strength and how for you to get the most out of it.

I will be warming up always, just wanted to make sure

Is there a science to the adding on of weights. As long as your adding is it ok or is there are problem if you aint adding enough

BobbyOLeary

You're aiming to be adding 2.5kg to each lift each workout. When you start struggling with the press or bench press drop this to 1kg per workout. The deadlift can actually start at 5kg per session and keep at that pace for a good while. It's more of an art than a science. Power Clean is 2.5kg as well.

O.P.H

Thanks for all the advice, I'll belt away at it tomorrow, should be huge by...oh...lets say...Wednesday

O.P.H

Got a bit of a belly and was wondering since SS is only 3 days a week can ya do any cardio durin the week like running or cicuit training

Colm_OReilly

Didn't we answer this question before on another thread?

Anyway, start on SS, after a few weeks starting adding in one short CrossFit style metcon once a week (Tuesdays seem to be the best) for a few weeks, then add in another one.

Rip has answered this ad naseum on his forum, and it's well worth searching through it - http://www.strengthmill.net/forum/forumdisplay.php?f=36

Also, look at your diet as well if the belly is creeping in.