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Looking for a little guidance re Starting Strength by Mark Rippetoe

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bombshop
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2011/03/29 17:40:32 (permalink)
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Looking for a little guidance re Starting Strength by Mark Rippetoe

Hi all,
 
I've been avidly reading Starting Strength for the last month or so, and trying to put together an appropriate routine as a newbie to build lean mass. Starting Strength is great for learning how to approach the compound exercises but I'm not sure whether it is necessarily the best programme for someone looking to gain mass. My initial take on it was that doing the SS programme for 6 months or so would prepare me to lift heavier on a hypertrophy programme after that while helping me to gain some quality mass. Having read through some posts on here, however, SS seems to get mixed reviews in relation to mass gaining. I haven't even joined my local gym yet (Gym 8 in littlehampton) so this is all in the early stages but I wondered whether you would advise consulting the guys at the gym for a programme (its a hardcore gym), trying to adjust SS towards more hypertrophy gains, going with the basic SS. or taking a complete left turn and doing something completely different! I fear that with a bulk diet and the basic SS I will gain too much fat. My current stats are 29, 6ft 1, 177lbs, BF%23.7. I'm looking to gain as much lean mass as possible over the next few years, just want to make the right start to get on my way (not getting any younger!). Cheers guys
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    CitizenKane
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    Re:Looking for a little guidance re Starting Strength by Mark Rippetoe 2011/03/29 17:49:43 (permalink)
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    It would be ideal for gaining mass as a beginner. It is basically a full body routine with high frequency and low volume. It is designed to take advantage of the fact that a beginner will be able to a) Do the big lifts multiple times per week and recover from them quickly and b) Make gains on those lifts every time you do them.
     
    And, to get stronger at those lifts the cross-sectional area of your muscles has to get bigger, it doesn't have a choice. So for all intents and purposes, and for a long time to come in your training, strength = mass. Therefore a high frequency routine like starting strength is the quickest way to add weight to the bar on the big lifts through linear progression and hypertrophy will follow (presuming a good diet is in place).
     
    Whether you gain fat by bulking or not has NOTHING to do with the routine you're using (unless you are just not training hard enough and lifting arbitrarily light weights that will provide no growth stimulus), it is all about your diet.

    "Be adequate"
     
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    bombshop
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    Re:Looking for a little guidance re Starting Strength by Mark Rippetoe 2011/03/29 17:55:21 (permalink)
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    Thanks CK, thats really useful to me. The other beginner Q I have about SS is in relation to areas that (to me at least) dont seem to get much of a workout, namely the abdominals (core strength is key to mass gains isnt it?), calves, and arms. Is it worth adding in calf raises, chair situps and a couple of arm related exercises after a little while of doing the programme to mix things up and stimulate all the muscle groups?
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    CitizenKane
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    Re:Looking for a little guidance re Starting Strength by Mark Rippetoe 2011/03/29 18:01:37 (permalink)
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    Well your abs will be getting worked more in that routine than most other routines you could think of. Squats, Deadlifts, OHP and Power Cleans all work your core to shreds (the primary function of the abs is to stabilise the spine) and you're doing these movements very frequently. I wouldn't be worrying about whether you should include more core work, I'd be worrying about whether you'd be able to!
     
    Calves will get worked plenty from squatting and power cleaning.
     
    As for your arms: Your triceps get worked plenty, overhead pressing and benching hit them, but your biceps don't receive a massive amount of direct stimulation, but if you are worried about this then you could do the variation of SS that includes Chin Ups? And obviously it wouldn't hurt to do some sets of curls if you wanted, but I wouldn't go overboard. As the man himself says "I don't recommend you doing curls on this routine, but we both know you're going to do them anyway"

    "Be adequate"
     
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    bombshop
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    Re:Looking for a little guidance re Starting Strength by Mark Rippetoe 2011/03/29 18:09:03 (permalink)
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    Top info again CK, I'm learning as I go but thats really given me the confidence just to go for it with the SS programme. SS is an excellent read and a great companion to starting out in the iron game, even persuaded me to buy stretchy pants for squatting so at the very least its ensured I'll look a twat in the gym!
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    CitizenKane
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    Re:Looking for a little guidance re Starting Strength by Mark Rippetoe 2011/03/29 18:11:01 (permalink)
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    LOL good man. I agree SS is such a great book. I wish I started reading it when I started training, I'd say if I had done that I'd be squatting over 200kg right now and I'd have a lot more muscle! Ah well lives and learns!

    "Be adequate"
     
    #6
    bombshop
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    Re:Looking for a little guidance re Starting Strength by Mark Rippetoe 2011/03/29 18:25:28 (permalink)
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    My plan is to do some jogging and maybe a badminton session on in between days as cardio. Nothing too intense just starting out light and building a bit more intensity as I get stronger (or need to keep the waistline in check)
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    dempsey
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    Re:Looking for a little guidance re Starting Strength by Mark Rippetoe 2011/03/31 18:39:33 (permalink)
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    Stick with the SS routine as written.
    #8
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