2008 November

What is Starting Strength?

Starting Strength is a book written by Mark Rippetoe and Lon Kilgore. Within the book is a strength training program suited for beginners and newbies looking to become a bigger, stronger and more efficient athlete. Although the program was designed for young male athletes who were approaching weight training for the first time, the strength training concepts presented are applicable to anyone who wishes to get started on the right foot when pursuing the iron game.

Target Audience – Who will benefit from Starting Strength?

One word: Newbies.

Newbie – A novice, beginner, one that is new to something, in this case, strength training.

A newbie can be anyone, any gender, and any age. If one has never trained effectively to build strength and/or muscle mass, they are considered a beginner or a “newbie.” Some people believe they are past the beginner stage because they have “been in the gym” for a certain length of time, BUT if they still have not made much progress in terms of strength gains or muscle mass gains, they are still a beginner and can benefit from the simple and effective programming Starting Strength presents.

Why Is Starting Strength so effective?

The test of time is the reason Starting Strength has been successfully making people very strong for many, many years. The beginners program is solely focused on a handful of compound exercises. Focusing on a few exercises takes the guesswork out of the programming. If one focuses purely on the compound lifts presented in the book while following the programming as outlined, the success rate of the individual making great strength gains is very promising.

What if I (the newbie) want to add extra exercises?

My advice is DO NOT add anything extra, unless you want mediocre results. Newbies are famous for wanting to make their workout routines complicated in hopes of structuring a plan that will make them look like their favorite bodybuilders. While their intentions are great, their inexperience and lack of knowledge almost always fails to serve them. When one is new to training, it’s important to listen to those with more knowledge and who have successfully been through the beginner stage. Therefore, it is wise to listen to your coach or in most cases, the more experienced friend/mentor who has successfully been through beginner strength training programs.

The Basic Starting Strength Workout

Novice Program

Workout A

3×5 Squat
3×5 Bench Press
1×5 Deadlift

Workout B

3×5 Squat
3×5 Overhead Press
5×3 Power cleans

The Starting Strength model utilizes a frequency of 3 times per week emphasizing training on non-consecutive days. DO NOT workout 2 days in a row as your recovery will suffer, and will not allow for maximal gains in strength and lean body mass. To make this simple, I will write it out for you in a 2 week block example.

Week 1

Monday – Workout A

Wednesday – Workout B

Friday – Workout A

Week 2

Monday – Workout B

Wednesday – Workout A

Friday – Workout B

That’s it. Plain and simple. One is performing a total of 5 exercises: Squat, Deadlift, Bench Press, Overhead Press and Power Cleans. Do not add anymore compounds or accessory exercises to it. However, Rippetoe does suggest that if power cleans are deemed unsafe or impractical, bent over rows can be substituted. So, if this is the case, you have an alternate program.

Alternate Novice Program

Workout A

3×5 Squat
3×5 Bench Press
1×5 Deadlift

Workout B

3×5 Squat
3×5 Overhead Press
3×5 Bent Over Rows

This is the beginners program I suggest due to the fact that most of the newbies I work with are not competitive athletes, therefore the power clean is not necessarily a practical movement. Eliminating the power clean also reduces their risk of injury since they most likely will not have a coach checking and correcting their power clean form often.

Nutrition on Starting Strength

If calories are not taken care of, your hard work will be in vain. If you want to get bigger and stronger, it’s imperative to consume a ton of food. Aim for 15-20 x bodyweight in calories depending on your activity level. If you are a skinny person who is constantly on the go, aim for the higher end of the spectrum. You may even have to eat more than 20 x bodyweight in calories to make the gains you desire. If you are a sedentary individual, you will likely be fine with slightly fewer calories. I have heard of young newbies on this program downing a gallon of whole milk every day, along with 3-4 large meals. This is not a bad idea, and will provide sufficient calories to drive bodyweight upwards as well as support strength and size gains. For more about sufficient calorie intake, I give some general guidelines in my 10 Tips to Build Muscle article.

My Thoughts on Starting Strength

First of all, the credit for this information is due to Mark Rippetoe for developing such an effective program. I can speak for the effectiveness of the programming as I have been through it first hand. I began Starting Strength when I was training for competitive football in jr. high school. I was 14 at the time, and used similar programming all the way throughout high school. By my senior year, I weighed about 180lbs, was squatting and deadlifting with offensive lineman that outweighed me by 40-60lbs. Starting Strength works IF one will make a decision to follow the program as presented. Remember to eat too.

To learn more about Starting Strength and Mark Rippetoe, I highly recommend picking up a copy of Starting Strength.

What do you think about Starting Strength? Have you used this program with success?

Barry Sears – Author and Ph.D.

The Zone is a diet approach formed by Dr. Barry Sears. Dr. Sears is the author of The Zone: A dietary Road Map to Lose Weight Permanently. His background is in research with a Ph.D. from the Boston University School of Medicine, but he has spent the majority of his career studying lipids and their role in hormone regulation. In particular he’s focused his studies upon dietary fat, its role in producing eicosanoids, which are molecules made by essential fatty acids that regulate many of our bodily systems.

The Macro Nutrient Ratio

The Zone Diet calls for a macro nutrient ratio of 30:40:30 of protein, carbohydrates, and fats. So at any given caloric intake, one will be consuming 30% of calories from protein, 40% from carbohydrates, and 30% from fat. Sears encourages individuals to focus on lean protein, fruits, veggies and mono unsaturated fats with every meal. He also emphasizes supplementing with Essential Fatty Acids daily.

Reason to Apply The Zone Diet

The theory of this dietary approach is that by consuming protein, carbohydrates and fats in this ratio, the digestion of carbohydrates is slowed due to the macro nutrient combination within the meal. Ideally, if carbohydrates are absorbed slowly, insulin is controlled and therefore less fat is stored. Another reason for this ratio is to provide satiety with every meal and to keep one from over eating. Supposedly, by sticking with this “ideal” ratio of macro nutrients for each meal or snack, the dieter will achieve consistent hormonal balance. I however do not buy the hormonal ideas.

Main Points of this Diet Approach

Consume lean protein with every meal.
Supplement with Omega 3 and Omega 6 Essential Fatty Acids.
5-6 daily meals and/or snacks of suggested macro nutrient ratios.
A focus on low glycemic carbohydrates such as fruit and vegetables.
Use portion sizes as opposed to measuring and weighing.

My thoughts

Any weight loss diet that one can follow easily is the one they should commit to. I like the emphasis on protein and whole foods The Zone promotes. Satiety during a diet is the key to long-term adherence, meaning if one can consistently feel full on a hypo caloric diet, success in weight loss is inevitable.

Personally, I have used similar macro nutrient ratios when on a maintenance diet, and also whilst dieting. I can attest to the satiety this macro ratio provides. Of course, one is less likely to over eat when they are focusing on lean protein, fibrous vegetables and water dense fruit. I suspect this could be the reason many non-calorie counting dieters have had much success on this type of diet. People run into trouble when the majority of their carbohydrates are refined sugars in the form of high fructose corn syrup because the satiety factor from these types of foods is very low. If one is not monitoring their daily intake, overeating on sugary foods is very easy to do.

I feel that in terms of satiety, this type of diet would be almost ideal for maintenance. You are consuming a decent amount of healthy fats, a sufficient amount of protein (about 1+ gram per pound of body weight depending on maintenance intake) and enough calories left for plenty of nutrient dense fruits and other whole food carbohydrates.

A few links to learn more: The Zone Diet and Dr. Barry Sears

Have any of you had success with following The Zone Diet before? Did you follow it for weight loss or maintenance?

Starting Strength