YB
BannerBanner

Pendlay/ Rippetoe style training right for me?

Author
SJL
Pro-Member
  • Total Posts : 1741
  • Reward points: 7780
  • Joined: 2005/05/02 22:23:45
  • Status: offline
2011/04/04 10:55:30 (permalink)
0

Pendlay/ Rippetoe style training right for me?

As outlined in previous post, im following a 4 day split. I have trained now for over 12yrs+ and currently sit at 107kg @ 17%bf.
 
Ive been doing a lot of reading around the methods used by Rippetoe and Pendlay and like the back to basics approach, i also think i would get more enjoyment from improving my numbers/perfecting the oly techniques, as opposed to hypertrophy specific stuff that im currently doing. As we all know, strength will = size, so i will get the best of both worlds in theory.
 
My question is;  Is there any point me starting from the beginning i.e Starting strength routine?, do i go for an intermediate program? or do i devise something similar to a 5x5 based around the big lifts?
 
Interested to know if any experienced lifters have made this switch and to what effect?
 
Cheers!
#1

5 Replies Related Threads

    iaink
    Moderator
    • Total Posts : 23586
    • Reward points: 10819
    • Joined: 2006/01/03 17:59:15
    • Status: offline
    Re:Pendlay/ Rippetoe style training right for me? 2011/04/04 11:31:37 (permalink)
    0
    I am not sure how he loads the beginers routine but there is nothing wrong with doing 3 sessions a week of very similar lifts. I'd assume you will be doing an intermidate routine to start will.
     
    You will have learnt alot form those years lifting so you going to be able to change and apply it to any plan.
     
    #2
    SJL
    Pro-Member
    • Total Posts : 1741
    • Reward points: 7780
    • Joined: 2005/05/02 22:23:45
    • Status: offline
    Re:Pendlay/ Rippetoe style training right for me? 2011/04/04 12:35:59 (permalink)
    0
    Glad you posted Iaink as i expect this style of lifting is right up your street! When i put this type of training out there to friends who B'build, they dismiss it as overtraining etc/hammering cns etc but PLfters and the like must be doing this stuff daily?
     
    My squat is poor for my bodyweight but ive done a lot of research end trial/error and absolutely love squatting now. Squatting 3 times a week would be great but its the negativity that makes me question it
    #3
    iaink
    Moderator
    • Total Posts : 23586
    • Reward points: 10819
    • Joined: 2006/01/03 17:59:15
    • Status: offline
    Re:Pendlay/ Rippetoe style training right for me? 2011/04/04 12:59:45 (permalink)
    +2 (1)
    Bottom line is you need to try it. Your leg may fall off in the 2nd week and then you can say.. cool it wasn't for me.
     
    Most of my training life I would have told you it wasn't a good idea for most people and you needed to be some kind of full time athlete or on gear. After over a year now of upping frequency (and tbh even x3 a week is not high frequency training on grand scheme of things) its now clear that none of the above applies. Your body is very capable of recovering from x3 a week lift frequency and more. Obviously alot will depend on out of gym factors (work, socical life, sleep etc etc). However that will fine tune how heavy you will be able to go for how long. It won't stop you doing high frequency stuff. You'll just have to go ligher more often when compared to someone with an easy job and little out of gym stress.
     
    Four main things;
     
    1. First few weeks plan to go light.. and then go lighter :). You need to be very carefull with volume and load. Less is deffinatly more to begin with. I think that you could do almost 1 solid sessions worth if volume split up over 3. Don't think you need to tripple your normal weekly volume in 1 fell swoop!
     
    2. You have to put aside the idea that you need to be 100% ready for the next session. When you up and running properly (1-2 months), and possibly doing more heavy lifting, you may well be tired and sore when you get to the gym. You may struggle with some loads and think WTF. This is a good place to be. Enjoy this overreaching as you'll lift at your best of the back of it. You need to learn how long you can be in this state and how to taper of this to give you some pbs!
     
    3. Watch out for muscle imbalances if you bothered. Just doing a few big lifts with high frequency will dispose you to changes in bi-lateral symmertry (if thats the right term eg one pec bigger than the other). This will be exagerated if you have any biomechanical probs. I have terrible felxability in my right shoulder and diabolic in the left :) Means higher frequency benching and squating pre-disopses me to have my right quad and pec bigger than the other (I am not a freak but you can spot it). If you bothered just make sure you get some variety in there on the assistance work including some 1 limb stuff.
     
    4. Keep up with any mobility, flexability or massage drills that keep you in 1 piece. I lived of a hockey ball for my lower bacl to being with. Funnily enough my 'niggles' are all less of a problem now than they were a year and a half ago. So I have found 'full body training' have helped my niggles.
    #4
    SJL
    Pro-Member
    • Total Posts : 1741
    • Reward points: 7780
    • Joined: 2005/05/02 22:23:45
    • Status: offline
    Re:Pendlay/ Rippetoe style training right for me? 2011/04/04 13:25:08 (permalink)
    0
    Thanks for that, appreciate such a detailed reply! I dont have too many factors that i consider detrimental to training. I have a 2 yr old daughter that keeps me busy but nothing more than that, very rarely drink and sleep is a good 9-10hrs a night. As for work, i am a firefighter so occasional its hard going but the frequency isnt enough to hinder me, only time it is a problem is 2 nights in 8 when im on duty and 'could' get disturbed. Bar that its all good to go.
     
    Its funny you mention how your outlook on training has changed, mine too. I would get frustrated seeing people flit from one bodypart to the next, not following a typical split and i would advise against full body etc. i now find myself eating humble pie and being hypocritical as i now use many of the methods and movements i slated. Even now, 12yrs+ into it, im still learning and adapting.
     
    Will throw a small amount of assistance work in to keep things balanced and stimulated where i see necessary.
     
    Out of interest, have you found that you have had to adapt your diet as your training has changed?
    #5
    iaink
    Moderator
    • Total Posts : 23586
    • Reward points: 10819
    • Joined: 2006/01/03 17:59:15
    • Status: offline
    Re:Pendlay/ Rippetoe style training right for me? 2011/04/04 14:07:23 (permalink)
    0
    My diet hasn't needed adjustment, but then I am not trying to gain or loose weight. I'd have thought if your current diet is doing the job then it'll do the job when you change. As always monitor and adjust.
    #6
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5