Starting Strength

rolexeagle1

Is starting strength good for building mass. I have never done it before, have been out of the gym for about 8 months and have lost a fair whack of weight.

I was previously doing a split of:

chest back arms day1

legs day2

day off

shoulders back day3

legs day4

weekend off

really committed with good diet also, im 6 foot 2 was 87kg now back down to 81kg. Was in great shape loads of energy full of sprite etc.

Started new job about 6 months ago and things have been a bit hectic in personal life so gym was put on the back burner.

Anyways im back now just looking for any advice really on Starting Strength or you personal experience with it.

Brian?

Starting strength is grand. It will get you stronger and given the right nutrition add meat to your frame. Is it perfect? No.

The biggest thing you need to worry about is getting your form on the big lifts right. Do you have someone that can coach you on them?

rolexeagle1

Yeah a buddy of mine helped me before with squats and deads, so I will bring him down fro a few sessions to help me get the correct form going.

Workout A
3x5 Squat
3x5 Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Bench Press
5x3 Power Cleans

Workouts A and B alternate on 3 non-consecutive days per week

Does that sound correct to you?

Scuba Ste

srumball wrote: »

Yeah a buddy of mine helped me before with squats and deads, so I will bring him down fro a few sessions to help me get the correct form going.

Workout A
3x5 Squat
3x5 Bench
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press, I think press is this day
5x3 Power Cleans

Workouts A and B alternate on 3 non-consecutive days per week

Does that sound correct to you?

Yeah it's ABA in week 1 and BAB in week 2, rinse repeat. And unless you really want to do power cleans I'd drop them for rows.

Brian?

srumball wrote: »

Yeah a buddy of mine helped me before with squats and deads, so I will bring him down fro a few sessions to help me get the correct form going.

Workout A
3x5 Squat
3x5 Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Bench Press
5x3 Power Cleans

Workouts A and B alternate on 3 non-consecutive days per week

Does that sound correct to you?

Looks about right.

No offence to your mate, but make sure he knows what he's looking at.

rolexeagle1

briankeating wrote: »

No offence to your mate, but make sure he knows what he's looking at.

If in doubt ill ask the guys who work in the gym, will more than likely be joining RAW again in a few weeks and I know they know their stuff.



When the program states Press, am im right in thinking that military press?

Thud

srumball wrote: »

When the program states Press, am im right in thinking that military press?

yep, usually is

Chancer3001

rewarding workout I found because you make gains relatively quickly.

Ensure youre lifting as heavy as you can manage with correct form.

rolexeagle1

thanks guys, will be aiming for form over weight at the start, what increments of weight should i be increasing by per week? % wise would 5% be acceptable, obviously this is not sustainable the whole way through the program, but just in the initial 10 weeks or so what would you recommend.

Antisocialiser

If you start light enough (like you should) you should be able to add 2.5kg per workout to your squat, bench and press while maintaining good form. With the deadlift you could get away with 5kg or even 10kg at the start.

Chancer3001

advice I got when first starting. Increase by the minimum you can.

Usually 2.5kg

langer91

In the middle of doing SS myself, whats a good program to do afterwards does anyone know?

Thud

Bill Starr Intermediate 5*5 is a decent program or you can do SS again starting with higher weights

Chancer3001

the workout on leangains.com "reverse pyramid training" or something like that is a nice change.

UnknownSpecies

Starting Strength is great if you really are just starting. You need to follow the linear progress to get results, ie. add 2.5kg for every workout. I'd advise getting the SS book too, full of excellent information (apart from the Power Clean, that really needs to be taught by someone with experience). If you follow it well though, you'll see massive gains in your lifts. By following it well, I mean your diet needs to be good too. Eating clean and at a surplus is vital for good gains.

rolexeagle1

Will be eating like a saint, wanna get form spot on also. Any idea on what kind of mass gain I could expect, aiming for about a pound a week, eating roughly 600 cals on top of waht i normally eat, supplementing with 1 protein shake and 1 weight gainer shake a day also, IDS and True Mass.

Chancer3001

protein is really the key imo.

Aim for at least 1g per lb weight.

Seems way easier than it actually is.

Brian?

Chancer3001 wrote: »

protein is really the key imo.

Aim for at least 1g per lb weight.

Seems way easier than it actually is.

I'd actually aim for 1.5-2g per pound of BW just to be sure.

Develop a close relationship with a butcher.