Rippetoe's Starting Strength (Workout Program)

[jorelljorell]

anybody here knows this? lately ko lang nalaman, less exercises tong workout na ito, i know all of you will doubt pero sa mga nababasa ko, me basis sya eh, eto nakuha ko kay Lanny14 ng Bodybuilding.com


What is it?
Rippetoes is a strength program designed by Mark Rippetoe. It is designed mainly for beginners to give them a good strength base.

Who can benefit from it?
Though Rippetoe's is aimed at beginners, anyone can truly benefit from it.

Can I gain mass while on Rippetoe's?
Yes. The routine is aimed towards strength, but you can still make gains off of it so long as you're eating enough.

How much strength can I gain on this program?
You should be getting noticably stronger each workout. Aim to put 2.5 lbs
atleast on the bar each workout. If you absolutely can't add weight, do the weight you did last workout and move up the next.

Is Rippetoe's for everyone?
No. Most everyone can benefit from this, but for those who can't, look into one of the beginner routines posted in a sticky.

So here it is.

*do the SAME weight for all 3 sets

Workout A:
Squat-3x5
Bench Press-3x5
Deadlift-1x5
*2x8 Dips

Workout B:
Squat-3x5
Standing Military Press-3x5
Power Cleans(or Bent Over Barbell Rows)-3x5
*2x8 Chinups(palms facing you)

Week 1:
Day 1: Workout A
Day 2: Rest
Day 3: Workout B
Day 4: Rest
Day 5: Workout A
Day 6: Rest
Day 7: Rest

Week 2
Day 1: Workout B
Day 2: Rest
Day 3: Workout A
Day 4: Rest
Day 5: Workout B
Day 6: Rest
Day 7: Rest

Rotate between weeks 1 & 2.

Credits to  Lanny14

[jorelljorell]

this guy gained a lot using this program

http://forum.bodybuilding.com/showthread.php?t=923892

ill try to follow this program for a month and see if there's any progress

your thoughts? D:

[noyskie]

I think this is correct according to some of my readings. Small repititions; slow and proper execution; and gradual weight increase.

I also heard that more repititions focus more on the endurance rather than strength.

[angelo]

I think this is correct according to some of my readings. Small repititions; slow and proper execution; and gradual weight increase.

I also heard that more repititions focus more on the endurance rather than strength.

i think both are true.
ganyan naman ang bodybuilding.

[marvinofthefaintsmile]

^^ hala! buhat lang nang buhat!!

tsaka dpat enjoyin' mo ang pag-ggym..

ang pag-ggym eh prang paggigirlpren..

kailangan dpat me time ka pra mag-gym.
kailangn mo dn gumastos for supplements like whey.
kailangan dedicated ka.
kailangan dpat magpursigi ka pa dn kahit na mahirap buhatin ang weights.
kailangan mo dn sumulat ng luv letter este workout log sheet to monitor ur progress.

[judE_Law]

hmm... very interesting jorelljorell..

subukan ko ito one of these days.
thanks!

[noyskie]

hmm... very interesting jorelljorell..

subukan ko ito one of these days.
thanks!

nasubukan ko to jhong minsan, bilis nga akong nasanay sa mabigat na weight. kaso nung tumigil ako mag-gym bilis din nawala ang strength ko.

[noyskie]

hmm... very interesting jorelljorell..

subukan ko ito one of these days.
thanks!

nasubukan ko to jhong minsan, bilis nga akong nasanay sa mabigat na weight. kaso nung tumigil ako mag-gym bilis din nawala ang strength ko.

to add up din siguro sa experiment ko na to; in conclusion:

doing 'rippetoes', like what the title said is for starters that need to gain strength first. afterwhich they also need to do more repeatitions to build endurance inorder to have a balance.